The preparation of a reasonable diet is to choose a variety of foods so that the contained nutrients are complete and the proportion is appropriate to meet the needs of the human body.
1. Coarse grains and fine grains should be matched: A reasonable mix of coarse and fine grains can improve the flavor of foods, help complement each other's nutrients, and increase the nutritional value and utilization of foods.
2. Variety of non-staple foods should be diversified, with meat and vegetables: Meat, fish, milk, eggs and other foods are rich in high-quality protein, and various fresh vegetables and fruits are rich in vitamins and inorganic salts. The combination of the two can be used to cook a wide variety of delicious food, not only rich in nutrition, but also enhance appetite, is conducive to digestion and absorption.
3. Main and non-staple food collocation: Staple food refers to food crops containing carbohydrates. The staple food can provide the main heat energy and protein, and the non-staple food can supplement high-quality protein, inorganic salt and vitamins.
4. Dry and thin diet with: The staple food should be used according to the specific situation of dry and thin, so that one can increase satiety, the second can help digestion and absorption.
5. To adapt to changes in the season: summer food should be light and refreshing, proper increase in salt and sour foods to increase appetite and supplement the loss of salt due to sweating. Winter meals can be appropriately increased in oil content to increase heat energy and prepare a reasonable diet:
1 Determine the total daily heat and nutrient requirements based on specific conditions (eg gender, age, labor intensity).
2 According to the ratio of carbohydrates (60% to 70%), fat (20% to 25%), and protein (10% to 15%) of the total daily heat energy, their requirements are calculated.
3 After determining the daily nutrients needed, plan daily meals based on the nutrients contained in the food.
4 Determine the daily supply of staple foods and non-staple foods based on economic and supply conditions.
5 Finally, calculate the nutrient contents of all foods and compare them with the supply standards. If the difference is in the range of ±10%, the requirements are satisfied.
Thickness
Scientific research shows that the proper combination of different types of food and processed products can increase its physiological value. After processing, food often loses some nutrients, especially dietary fiber, vitamins, and inorganic salts, and these nutrients are exactly what the body needs or is easily lacking. Take fine powder as an example, its dietary fiber is only 1/3 of the standard powder, while vitamin B1 is only 1/50 of the standard powder; compared with red adzuki beans, there are fewer of them. Therefore, the elderly in the choice of staple food, should pay attention to the thickness with. As for what kind of ratio is the best, there is no precise information at present, it may not be possible in the future, or it may vary from person to person. However, the benefits of eating more grains are obvious. For example, the dietary fiber in millet and red beans is 8- to 10-fold higher than white powder, and the B-vitamins are tens of times higher. This is beneficial to increase appetite and prevent diseases such as constipation, beriberi, conjunctivitis and cataracts. of. The “two rice†(rice and millet) and “gold and silver rolls (flour and cornmeal)†in many parts of China are examples of typical thickness matching and are in line with the requirements of a balanced diet.
With meat and vegetables
Animal oils contain more saturated fatty acids and cholesterol, which should be matched with vegetable oils, especially vegetable oils (the ratio of vegetable oil and animal oil is 1:2). Animal fat can provide vitamin A, vitamin D and cholesterol, which is the raw material for the synthesis of corticosteroids, sex hormones and vitamin D in the body. According to the latest research report, cholesterol also has anti-cancer effects. Eating a small amount of animal oil every day should be beneficial and harmless. Another example, the elderly are prone to calcium deficiency, may wish to often cook with fresh fish and tofu, the former contains more vitamin D, which is rich in calcium, the combination of the two, can increase the absorption rate of calcium more than 20 times; Fresh fish stew tofu, delicious and not greasy, especially suitable for the elderly; and soybeans burned pork ribs, the protein's physiological value can be increased two or three times. Another example is the combination of vegetables and meat most commonly found in people’s daily lives, such as cucumber slices, pickled pork, and potato roast beef. Proteins and fats are provided by meat, vitamins and minerals are provided by vegetables, and not only nutrients. Reasonable, attractive and lustrous, overflowing with scent, even more appetizing.
Acid and alkali matching
In the long-term struggle with nature, the working people of our country have left a very rich food culture that needs to be explored and improved with modern scientific theories and techniques. For example, in some parts of the South, it is important to eat squid and squid together. The original squid contains mucin and mucopolysaccharide, which can promote protein absorption and utilization. It also contains relatively abundant complete protein and is an acidic food; wolfberry is rich in special amino acids such as asparagine and tyrosine, as well as vitamin B12 and Vitamin C is an alkaline food. This acid-alkali, combined with the complement of nutrients contained in both, plays a very good role in maintaining the body's acid-base balance. In fact, many of the cooking habits that our country’s people have long formed are related to acidic foods and alkaline foods. In general, animal foods are acidic, while leafy vegetables and other plant foods are alkaline. The benefits of these two types of foods on the human body are obvious, and are also the advantages of meat and vegetables.
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