Eating enough fruits and vegetables every day can help prevent chronic disease.

Original title: Eating enough fruits and vegetables a day to help prevent chronic diseases
The Chinese Nutrition Society has published a set of survey data: In 2012, the average daily vegetable intake of urban and rural residents in China was 269.4 grams, compared with 2002, the overall average vegetable intake decreased, rural residents decreased by 29.5 grams. The per capita fruit intake of urban and rural residents is 40.7 grams per day, which is at a low level. Li Wenjie, executive director of the Chinese Nutrition Society and vice president of the Henan Nutrition Society, said it is important to eat enough and reasonable fruits and vegetables to provide vitamins, minerals, dietary fiber and other nutrients. In addition, fruits and vegetables also contain phytochemicals, such as resveratrol, antholine, lycopene and so on, to promote human metabolism, prevention of chronic diseases have a positive effect.
fruits and vegetables shouldn't just be "matchers" on the table
at present, many people prefer animal food, and some people think that pasta and rice are the real rice, and fruits and vegetables are just "matchers" on the table.
these lifestyles and diets have led to an increase in the number of obese people in cities and an increase in chronic diseases caused by obesity, such as diabetes, high blood pressure, hyperlipidemia, etc. To some extent, these diseases are closely related to food choice, cooking habits and dietary habits, eating more fruits and vegetables, changing the diet structure, and helping to prevent chronic diseases. Li Wenjie introduced, specifically, adequate intake of fruits and vegetables have the following three
: reduce calorie intake. Consciously increase the intake of fruits and vegetables, staple foods and other calorie-producing foods will naturally eat less, making the dietary structure tend to be reasonable.
2. Supplementing micronutrients that are susceptible to deficiency. At this stage of our diet, people often lack some vitamins and minerals, but vegetables are rich in these nutrients, such as vitamin C, beta-carotene, calcium, phosphorus, potassium, iron and so on.
, fruits and vegetables are also rich in a variety of phytochemicals, which have beneficial biological effects on human health.
promote metabolism and reduce the absorption of heat and fat in the body. Fruits and vegetables are rich in dietary fiber and can promote intestinal peristalsis. In addition, fruits and vegetables can help the body detoxify and reduce the burden on the liver.
eat more than 12 foods a dayand now the pace of life is accelerating, especially for people living in cities, fruit and vegetable intake is particularly important. Li Wenjie said that now the finished food, semi-finished products more frequently into the kitchen, these convenient products tend to be high in calories, so that people's intake of nutrients is not comprehensive, so, pay special attention to the incomplete intake of fruits and vegetables brought about by the dietary problems.
In terms of diet structure, the Dietary Guidelines for Chinese Residents mention that the daily diet should include potatoes, fruits and vegetables, livestock, eggs and milk, soy nuts and other foods, it is recommended to eat an average of more than 12 kinds of food per day, more than 25 kinds per week, food variety, cereals are the main characteristics of balanced dietary patterns. And promote meals with vegetables, recommended daily intake of 300 to 500 grams of vegetables, dark vegetables should account for 1/2 of the total intake of vegetables;
Li Wenjie reminded that fruits and vegetables to choose fresh, bad fruit will be harmful to the body. Vegetables can be washed and cut first, quickly fried, to reduce the loss of vitamins in vegetables.