Balanced diet How healthier is it to refuse to waste nutrient intake?

Recently, to stop the waste of food and beverage behavior has become a hot topic of public discussion, a time, up and down the country, saving, healthy food and beverage consumption habits have become popular, "CD-ROM action" "small dishes" has become a guide to thrifty dining new trend. How to ensure "nutritional intake" more healthily and scientifically on the basis of thrift? How to re-examine the diet structure, pay attention to nutritional balance, pay attention to the quality of food and beverage?oil and salt reduction to reduce the occurrence of chronic diseases
good eating habits can not only stop food waste, but also conducive to the formation of a healthy body. At least 4 million people die each year from eating inappropriate diets in China, according to the 2019 Lancet Global Epidemiology Survey. Almost all chronic diseases are closely related to diet, which is the most controllable risk factor for death from chronic diseases.
in recent decades, the chinese people's table has changed dramatically, but the dietary preferences of different regions are relatively stable. For example, Hunan people's eating habits have always been spicy and oily, and the more spicy food is often salt is also relatively heavy, such as fish bacon and other salty very high-salt pickled products are common dishes on the table of Hunan people. Coupled with eating out, high oil, high salt, high spicy, meat-eating phenomenon is common, not only often resulting in food waste, but also easy to add to the burden on the body.
" heavy oil heavy salt heavy taste diet brought about by the adverse health consequences are overweight, obesity, long-term easy to develop into diabetes, coronary heart disease, hypertension and other chronic diseases, but also increase the incidence of heart attack, stroke, in addition, high blood lipids, fatty liver, etc. are prone to disease. Tang Xiaoliang, a national nutrition health expert and director of Hunan Chest Hospital, said of Hunan people's high-oil, meat-eating diet.Eeding more than 12 foods a day
The United Nations Report on The State of World Food Security and Nutrition 2020, released in June this year, noted that the food security and nutritional status of most vulnerable groups is likely to deteriorate further as a result of the health and socio-economic impact of the neo-pneumonia outbreak, and that fresh, nutritious, healthy foods will be more difficult to obtain than high-fat, high-sugar deep-processed foods, and the challenge of obtaining a healthy diet will be daunting.
the impact of the new crown pneumonia epidemic, the crisis and importance of food security has become more and more prominent. So, how to practice savings, more healthy nutrition intake? In this regard, Tang Xiaoliang said, taste preference is not at fault, the key lies in the overall diet is healthy, the human body needs seven nutrients (carbohydrates, lipids, protein, vitamins, minerals, water, dietary fiber) matching is reasonable. "Under the premise of balanced diet and reasonable nutrition, pay attention to 'four less than one more', that is, less oil, less salt, less sugar, less spicy, food diversification, reduce some of the direct harmful ingredients to the human body such as trans fatty acids and bad processing methods brought about by the intake of harmful substances."
Tang Xiaoliang introduced, less oil refers to a reasonable control of the amount of oil used, can be used with a scale of the measure spoon, to avoid frying, fried food, daily cooking oil intake in 25-30 grams. Less salt is to avoid excessive salt intake, especially to pay special attention to the presence of invisible salt, recommended adult daily salt intake of no more than 6 grams, preferably not more than 5 grams. Less sugar refers to drinking as few sugary beverages and sweet foods as possible, daily added sugar intake of no more than 50 grams, preferably under 25 grams. Less spicy is to say in the diet as far as possible to do less spicy, not too spicy. Too spicy will not only stimulate appetite, let people eat more, but also increase the burden on the stomach, so do not advocate the pursuit of spicy diet. Food diversification is to ensure food diversity, nutrition is balanced.
According to the "Chinese residents diet pagoda" (2016) recommended, the daily diet should include grains, potatoes, vegetables, fruits, fish, eggs, eggs and milk, soy products and other foods, daily intake of more than 12 kinds of food, not less than 25 kinds per week, pay attention to the combination of coarse, vegetarian, so as to ensure both health and nutrition.
Tang Xiaoliang said that people of different ages have different choices because of their different focus on food and nutrition needs.
children and adolescents are at a critical stage of growth and behavior formation, healthy and nutritious dietary patterns are important. On the one hand to ensure a variety of food, it is recommended to eat an average of more than 12 kinds of food per day, more than 25 kinds per week, so that meals have rice, bread, noodles and other staple foods, often with whole grains, grains and beans and potatoes, while vegetables and fruits are indispensable, to ensure daily intake of 300-500 grams of vegetables, of which dark vegetables should account for half, eat about half a kilo of fresh fruits a day. In addition, ensure that fish, poultry, lean meat and eggs are ingested adequately and not in sufficient quantities. Eat 300 grams of milk or a considerable amount of dairy products a day, and should also eat soy and soy products and algae foods regularly.
The Dietary Guidelines for Chinese Residents (2016) recommend that adult diets should ensure a variety of foods, cereals-based, and thick matching, both to eat more fruits and vegetables and potatoes, but also daily intake of milk, soy or its products. Always eat the right amount of fish, poultry, eggs and lean meat, and reduce the amount of cooking oil, to light less salt diet.
China's Dietary Guidelines for the Elderly (2016) recommend that the elderly diet should be carefully matched, choose soft, easy to digest and absorb food, such as bread, rice, porridge and soft fruits and vegetables. Because older people are prone to constipation, abnormal glycolipid metabolism, and an increased risk of cardiovascular disease, it is best for older people to eat 100 grams of whole grains or whole grains per day. At the same time to eat certain milk, lean meat, poultry, fish and shrimp and soy products to ensure energy and high-quality protein intake.the third high population recommend eating more vegetarian food
Xiao Changjiang, director of cardiovascular medicine at the hospital affiliated with Hunan Academy of Traditional Chinese Medicine, has been vegetarian-oriented for 10 years. In 2004, he found himself with severe high blood pressure, as well as fatty liver and hypercholesterolemia, with cholesterol reaching a maximum of 6.9 millimeters per litre (normal value of about 5.2 millimeters per litre) and a weight spike of 146 pounds. In order to "contain" the disease in a timely manner, Xiao Changjiang gradually changed the diet structure in 2010, decided to vegetarian-oriented, reduce eating large fish meat.
So far, once appeared in his body fatty liver and hypercholesterolemia, now fat liver disappeared, hypercholesterolemia no longer exists, weight also reduced by more than 10 pounds, all medical indicators are normal.
For vegetarians, Xiao Changjiang suggests: vegetarian-oriented people, be sure to supplement nuts (walnuts, chestnuts, almonds, hazelnuts, etc.), fruit (sesame seeds, beans, peanuts, etc.), often supplement algae (seaweed, cabbage, etc.), bacteria (mushrooms, wood ears, etc.), so as not to malnutrition. Vegetables as a meal, rice as vegetables to eat, reduce the staple food is to reduce carbohydrates.
"Food when eating" refers to more from vegetables, bacteria, algae, fruits intake of nutrition, reduce meat food, appropriate reduction of high starch food (white rice, white noodles) intake, but can not completely eat staple food, often eat brown rice, grains, potatoes, starch content is relatively low white rice, white noodles.
is better than red meat, but you can't eat more. Many cardiovascular patients said that they eat not much meat, but eat a lot of fish, some elderly people can even eat a meal of more than half a kilo of fish. Xiao Changjiang admitted that fish also contains cholesterol, especially fish without fish scales cholesterol content is high, such as silver fish per 100 grams of cholesterol 361 mg, river eel, mud, jaundice, cod cholesterol content is also relatively high.
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