Can't the diverse balanced meals be done?Three ways to get rid of "knowing difficulty"

One person eats 1800 grams of food every day. What to eat and how to eat is important. As early as 2400 years ago, in the "Yellow Emperor's Canon of the Yellow Emperor · Suwen" in the Chinese medicine classics in my country, "Grapho is raised, five fruits are helpful, five animals are beneficial, five dishes are charged, and the smell is combined with the scent. Records. The essence of infiltration theory is also the theory of balanced diet, and different types of food have generated different nutritional value.

From the first edition of the "Chinese Resident Diet Guidelines" released by my country in 1989 to the revised "Chinese Resident Diet Guidelines", the first one is roughly the same: adhere to the "diverse food". Until the latest revised "Dietary Guide to Chinese Residents (2022)" this year, the largest criteria for the eight major dietary standards stipulated in the eight major diets are still "diverse foods and reasonable matching." Emphasize "an average of 12 foods per day, more than 25 kinds per week, and rational matching." How to do food diverse? It seems that it is easy to say, and it is difficult to practice.

1. Replacement method

It may be more conducive to nutritional equilibrium every day or weekly changing food types every day or week.

For example, we can divide the variety of vegetables into several categories:

Root blocks, such as ravioli, potatoes;

Leaf vegetables, such as spinach, rapeseed, amaranth;

Bud dishes, such as toon sprouts and bean sprouts;

Blums, such as green onions, onions, etc.;

Melon eggplant, such as zucchini, pumpkin, winter melon, etc.;

There are fresh beans and so on.

Whether cooking at home or eating outside, choose as many types of vegetables as much as possible to make up for the nutritional defects of different varieties of vegetables, break the "barrel effect", and achieve complementary advantages. For example, the calcium content of red amaranth and spinach is high Zinc content is high.

2. Matching method

Common food matching methods, including animals and plant foods, coarse details, color matching, etc.

Domineering and plant foods: It is the "vegetarian and vegetable matching" we often say. Animal foods are mixed with plant foods, both vegetables and meat. While improving the color, aroma, and taste of food, more types of nutrients are provided, such as shabu -shabu and palaces.

Coarse and detail: The fine white rice noodles we often eat may cause B vitamin deficiency, and at the same time lack of dietary fiber, which is not conducive to intestinal peristalsis. Therefore, when making staple foods, rice and brown rice, miscellaneous grains (such as oats, millet, buckwheat, corn crickets) and miscellaneous beans (such as red beans, mung beans, kidney beans, etc.). When making rice, you can cut sweet potatoes or potatoes into pieces or granular mixing.

Color matching: Rich food color not only brings a beautiful visual experience, stimulates taste buds, enhances appetite, but also meets the needs of food diversity. "Chinese Resident Dietary Guide (2022)" emphasizes: "There are vegetables for meals, and fresh vegetables that take off at no less than 300g of daily intake, and dark vegetables should be half." The rich color type of vegetables, behind it is a variety of plant chemicals, play an irreplaceable role in preventing chronic non -infectious diseases.

3. A small amount

Do you have a similar experience: I want to eat everything when I see the food, but the "big belly" is full before eating. In daily diet, in order to ensure the diversity of food as much as possible, you must remind yourself to consciously eat each food as appropriate. In fact, everyone knows how much the principle of healthy diet. The point is to remind themselves in daily life and conscious self -discipline to regulate their eating habits, which will make the healthy body closer to us. (Edit Li Chuang)

Text/Gao Chunhai (physician, registered nutritionist at the Tianjin Disease Prevention and Control Center)

Source: Beijing Youth Daily

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