Want a detailed amount of nutrients for what we usually eat

Some nutritionists believe that it is best for humans to eat more than 20 varieties of food every day, while Japanese nutritionists believe that if you can consume more than 40 varieties of food every day, it is very beneficial to health. There is no food to be banned in the diet, as long as it is consumed in moderation and food variety is maintained. For example, 100 ml of Coca-Cola has 180 kJ, while 100 grams of apples have 218 kJ, and 100 grams of rice have 485 kJ.

In fact, this is considered a low calorie in food.

I suggest the following:

1.Eat a variety of foods in a similar proportion on a weekly basis. For example, eat more high-quality meat such as fish, chicken and duck, etc., with half a catty of fruits and vegetables, 2-4 amounts of meat, and eat more high-quality meat such as fish, chicken and duck; A glass of milk per day, 2 amounts of soybeans, and an egg per day.

Limit oil and salt intake and eat a light diet.

2.Life should be regular, the intake ratio of 3 meals is 343, and fruits and water can be added between meals 38 glasses of water per day (200ml for a cup size).

Also, you can take a look at the "Dietary Reference Intakes for Chinese Residents".

The human body must erect hail and absorb the nutrients that are mainly divided into 7 categories

Carbohydrates.

Protein. Fat.

Minerals. Vitamin.

Water. Dietary fiber.

But if you want to be healthy with your daily diet, you need to eat a variety of foods.

What is dietary diversification, the basis of this theory is that the content and proportion of various nutrients in different foods are different, in order to obtain comprehensive and balanced nutrition, it is best to eat various types of food, meat and vegetarian combinations, categories and varieties as much as possible.

Dietary diversity is quantified by an average intake of more than 12 foods per day and more than 25 foods per week.

Carbohydrates (sugars), fats, proteins, vitamins, water and inorganic salts (minerals) are the six major nutrients required by the human body. The main role is the composition of the body, providing energy. The six major nutrients that the human body needs are:

Sugars, fats, proteins, water, inorganic salts and vitamins. Among them, sugar, protein and fat are the substances that supply the human body with energy. The six major nutrients come from nine main groups of foods:

Cereals, eggs, milk, roots, meat, fish, shrimp and shellfish, legumes, dried fruits, vegetables and fruits.

A minimum of three foods are needed, one, to provide fatty foods, which are best absorbed from meat.

Second, the protein food filial piety group, absorbed from milk and eggs is better than sailing.

Third, vitamins and inorganic salts are needed, which should be best absorbed from vegetables and orange fruits.

There is no accurate data on all the nutrients needed for good health, saying that several foods are needed.

There are 7 main categories of essential nutrients: carbohydrates, proteins, fats, minerals, vitamins, water, and dietary fiber.

Among them, protein, fat, and carbohydrates belong to the three major macronutrients, that is, they account for the highest proportion. Other micronutrients have a small demand, but there are many types of them, and the functions of some of these bioactive substances have not been thoroughly studied at present. Therefore, it is difficult to say that with one or a few foods you can dust all the nutrients that the human body needs.

The Chinese Nutrition Society recommends that 300 to 500 grams of cereals should be used every day, of which the protein content accounts for about 20 40 grams. What kind of food should the remaining 40 to 50 grams of protein be obtained, and if all of it is obtained from animal protein, then animal fats (saturated fats) and cholesterol will be exceeded. Therefore, eating more soybeans and soy products is one of the best choices.

Soybeans and soy products are rich in vegetable protein. For example, the protein content in dried silk is about 57%, the protein content in soybeans is 35%, and the protein content in pork is only 13%, which is about the same as the protein content in eggs. The protein content in lean pork is only 20%.

Of course, there is also a concept of high-quality protein. The protein contained in eggs has all kinds of amino acids that the human body needs, and it is also easy to digest and absorb. In general, one egg per day is still appropriate.

In addition, you can eat some fish, shrimp, poultry and various soy products every day. There are also vegetables, fruits.

We advocate eating more legumes, most importantly by taking in plant-based proteins along with vitamins, minerals and phytonutrients. For example, the isoflavones in soybeans are very beneficial to people's health.

The seven major nutrients that the human body needs every day: protein, fat, carbohydrates, vitamins, minerals, fiber, and water.

The most basic need is protein, mainly --- fish, shrimp, milk, eggs and soybeans, etc., fresh vegetables and fruits are indispensable. Carbohydrates are also a must, and there should be enough calories for a person to consume every day.

The human body needs seven types of nutrients every day: proteins, fats, carbohydrates, minerals, vitamins, water, and dietary fiber.

On January 15, 2008, the Ministry of Health of China issued the "Dietary Guidelines for Chinese Residents", which launched the "Balanced Diet Pagoda for Chinese Residents", which rationally combines the five major categories of foods to form a balanced dietary pattern that meets the nutritional needs of Chinese residents.

Balanced Dietary Pagoda for Chinese residents, daily intake per person:

The fifth layer is the spire: 25 to 30 grams of oil, 6 grams of salt;

Tier 4: 300 grams of milk and dairy products, 30 to 50 grams of soybeans and nuts;

Layer 3: 50 to 75 grams of livestock and poultry meat, 50 to 100 grams of fish and shrimp, 25 to 50 grams of eggs;

Layer 2: 300 to 500 grams of vegetables, 200 to 400 grams of fruits;

The first layer is the base of the tower: 250 to 400 grams of cereals, potatoes and mixed beans, 1200 grams of water.