How do Chinese people eat the healthiest?Detailed explanation of the new version of the "Diet Guide"

On April 26, "Chinese Resident Dietary Guide (2022)" was released in Beijing. This is the fourth revision of my country after the first time the residents' dietary guidelines were released in 1989. What are the changes compared with the "Chinese Resident Dietary Guide (2016)" and why do these adjustments be made? Wang Huaiji, director of the Institute of Environmental Health and Food Safety, the Institute of Environmental Health and Food Safety, Wuhan Disease Control and Control Center, detailed explanation.

■ Balanced dietary standards add 4 groups of keywords

"Chinese Resident Dietary Guide (2022)" has refined eight criteria for balanced diet: diverse foods, reasonable matching; eating and balanced, healthy weight; eating more fruits and vegetables, milk, whole valleys, soybeans; moderate amount of fish, poultry, eggs, eggs, eggs, eggs, eggs, eggs, eggs, eggs , Lean meat; less salt and less oil, sugar control restrictions; regular meals, enough drinking water;

According to Wang Huaiji, compared with the "Chinese Resident Dietary Guide (2016)", the new version of the "Guide" mainly includes the following new additions:

Reasonable match. Some "health masters" are keen to classify foods, which are distinguished from healthy foods and which are junk foods. In fact, any food contains nutritional ingredients, but any food can be used for excessive food or single consumption. Therefore, there is no absolute junk food, only bad eating habits!

Drink in a regular meal, drink enough water. In response to people's universal irregular life, the Guide reminds everyone to quantitatively quantitative three meals, not overeating, partial eclipse, but not diet. At the same time, ensure enough drinking water. Under mild climatic conditions, under the level of low physical activity, adult men drink 1700 ml of water per day, and adult women drink 1500 ml of water per day. It is recommended to drink white water or tea, drink less or not drink sugary drinks.

Choose the cooking and the labels. The "Guide" recommends that people consume high nutritional foods and beverages to meet nutritional needs. To put it simply, naturally non -processed foods are highly nutritious density foods, such as vegetables, fruits, lean meat, fish, whole valley, etc. Some of the foods produced or modern food industry belong to low nutritional density foods Such as sugar -containing drinks, various desserts, instant noodles, biscuits, etc. You should understand the nutritional characteristics of various foods, choose fresh, high -nutritional foods, and learn to choose healthy packaging foods through comparative food nutrition labels. In addition, cooking is an important part of a reasonable diet. Everyone should master cooking skills, enjoy nutrition and deliciousness, and avoid excessive dependence on takeaway food.

Public chopsticks are divided into meals. This is the re -refinement of the 2016 version of "Xingxin Food". The outbreak of the new coronary pneumonia has once again reminded us to attach importance to public health and personal hygiene and promote a healthy and civilized lifestyle. Adhering to the use of public chopsticks and advocating meal systems can effectively avoid the spread of various infectious diseases, which is of great significance to ensure public health.

■ Balanced diet pagoda to adjust the recommendation of these foods

The dietary pagoda of Chinese residents is designed according to the characteristics of Chinese residents' dietary guide and combined with the characteristics of the dietary structure of Chinese residents. The pagoda is divided into five layers. The principle of balanced diet was converted into the weight of various foods, and it is expressed in the form of intuitive pagodas to facilitate the understanding of the masses and apply it in daily life. Synchronization with the "Guide", Chinese residents balanced dietary pagoda (2022) compared with the Chinese residents balanced dietary pagoda (2016), the recommendation intake of various types of food has also been adjusted accordingly.

Adjust one:

2016 edition: 250-400 grams of valley potato, including 50-150 grams of whole grains and miscellaneous beans, 50-100 grams of potato.

Edition 2022: 200-300 grams of valley, including 50-150 grams of whole grains and miscellaneous beans, 50-100 grams of potato.

Expert interpretation: Grain generally refers to rice, noodles, steamed buns, etc. The whole grain refers to grains that have not been processed without refined processing. New and old comparison, grains are reduced by 50-100 grams, while whole grains and miscellaneous beans and potato intake requirements are not required. Change, the intake ratio requirements are increased. This releases an important signal -proper calories of the staple food, especially the intake of refined carbohydrate staple foods, increase the ratio of richer nutrition and healthier whole grains and miscellaneous beans and potato intake. It should be noted that the "Guide" still recommends a balanced diet model based on cereals. It cannot be excessively interpreted and equivalent to a low -carbon water diet or ketogenic diet.

Adjust 2:

2016 edition: 40-75 grams of livestock and poultry meat, 40-75 grams of aquatic products, and 40-50 grams of eggs.

Edition 2022: 120-200 grams of animal foods, at least 2 times a week, 1 egg per day.

Expert interpretation: Emphasize that you eat at least 2 times a week, because Chinese people eat more animal meat, especially pork, and aquatic products are relatively low in fat, and the unsaturated fatty acids are more conducive to protecting the cardiovascular system. In addition, it is advocated to eat an egg every day. Here refers to whole eggs instead of egg white. Some people worry about the cholesterol content of egg yolks. However, many studies have shown that the nutritional benefits of eating an egg every day are much higher than the effect of cholesterol.

Adjust three:

2016 edition: 300 grams of milk and dairy products.

Edition 2022: 300-500 grams of milk and dairy products.

Expert interpretation: Improving the intake of milk and dairy products, because milk is an important source of high -quality protein and calcium, but my country's milk consumption is at a lower level.

Adjust 4:

2016 version: salt <6 grams.Edition 2022: Salt <5 grams.

Expert interpretation: The 2022 edition of the dietary pagoda has improved the "salt limitation" goal, consistent with the World Health Organization standards.Because a large number of studies have shown that excessive salt intake will increase the risk of high blood pressure and stroke -mounted diseases. At present, the salt intake of residents in my country is generally too much, and the more you go north, the more salt intake.(Changjiang Daily reporter Wuye Correspondent Xiong Lina)

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