What nutrients should I consume on a daily basis? How much should they be intimidated?

Consume high fibre-rich cereals and legumes every day.

The formula for calculating the three major nutrients is: three major energy nutrients (g) = energy production coefficient.

The unit of energy is kcal, and the unit of the three major energy nutrients is g. If we are calculating the amount of nutrients in the food we eat, the formula is the amount of nutrients in the food = the net weight of the food The amount of the nutrient in the food is 100 per 100g of food.

Calculation of the intake of the three major nutrients:Calculate how many calories you need to eat per kilogram

For example, the calories required per day were last calculated knots.

Fruit: 180k 56kg = 32.

People who do not exercise much during the fat loss period consume per kilogram of body weight.

1 gram of fat, 1 gram of fat 9k.

1*9=9k。

Protein per kilogram consumed by non-exercised people.

grams, medium-intensity intake 4k calories per gram (medium-intensity.

Carbohydrates per kilogram (4k per gram of carbohydrates).

So, 56kg of body weight is needed.

Carbs grams. Fat 156 = 56 grams.

Protein grams. Basal metabolism = kg 24 (male).

Basal metabolism = kg 23 (female).

No or little exercise: basal metabolism .

3 times a week: basal metabolism .

3 to 5 times a week: basal metabolism .

How to calculate the daily nutrient intake per person:

1. Example: A 65-year-old woman's daily recipe is as follows:

Breakfast: 1 cup of fresh milk (200g), 1 steamed bun (100g wheat standard flour);

Chinese food: rice (japonica rice, 100g of standard one), stir-fried celery with pork (100g of pork leg, 250g of celery, 10g of soy sauce, 6g of soybean oil, 2g of salt);

Dinner: Rice (japonica rice, 100g of standard 1), lettuce and tofu soup (lettuce 100g, tofu 100g, soybean oil 6g, salt 2g), steamed sea bass (200g).

1.Based on the above recipes, calculate the subject's daily energy and nutrient intake:

<>2.Dietary energy and various nutrient intakes:

From the data, it can be seen that the intake of protein is high, the intake of energy, calcium, and iron basically meets the needs, and the deficiency of vitamin A, B1 and C, especially the deficiency of vitamin C, is the most obvious.

3.The ratio of energy supply to the three major nutrients:

The proportion of protein for energy is high, and the proportion of carbohydrates for energy is low.

4. Energy allocation ratio of three meals:

Basically reasonable, slightly higher energy intake for dinner and slightly lower for breakfast and lunch.

5. Proportion of high-quality protein:

Proportion of high-quality protein = (animal protein + legume protein) Total protein = (6+, more than 30%, so the intake of high-quality protein is sufficient.

The human body needs to supplement enough nutrients every day to maintain human health, there are many types of nutritional trace elements, and the main ** of nutritional elements is a variety of foods, therefore, we usually don't be picky eaters when eating, try to make some nutritious foods to eat, many friends don't know what the daily nutritional intake is, what is the daily nutritional intake? Let's take a look.

One. Protein.

Each person provides 1 gram per kilogram of body weight, which accounts for 12 14 of the total calories. It is mainly supplied by lean meat, eggs, milk, soybeans and soy products. Animal protein should account for one-third. It is recommended that a person consume 75-100 grams of lean meat per day, which is a piece the size of a deck of playing cards.

Two. Fat. Each person provides 1 gram per kilogram of body weight, which accounts for 25 30 of the total calories. It is mainly supplied by vegetable oil.

Three. Vitamin.

Vitamin A is 2260 IU, vitamins B1, B2, B6, C, respectively, , , Adults under the age of 50 need 200 IU of vitamin D per day, and those over the age of 50 need 400-600 IU of vitamin D.

Four. Inorganic salts:

The total daily intake of calcium is: at least 800 to 1,000 mg per day between the ages of 18 and 50. Over 50 years of age, at least 1,000 to 1,200 mg per day.

For patients with osteoporosis, the daily calcium intake should reach at least 1000mg.

1.The average daily dietary intake of Chinese residents is 400mg.

2.A bag of fresh milk of about 250ml contains about 250mg of calcium.

3.Sodium, potassium, and chloride are grams, respectively; iodine 100 140 mcg; Iron, zinc, phosphorus, and magnesium are 10 12, 12 16, 720 900, 300 350 mg, respectively.

Five. vitamins and inorganic salts.

Vitamins and inorganic salts are mainly supplied by seafood, fresh vegetables, especially dark green leafy vegetables and fresh fruits, at 400,500 grams per person per day.

Calories: Infants need about 100-120 kcal (418-502 kJ) per kilogram of body weight per day at birth, and then gradually decrease with age, 80-100 kcal (335-418 kJ) at about 1 year of age.

Protein: Protein requirements for breastfeeding are 2 grams per kilogram of body weight per day; grams when fed with milk; When supplied mainly with soy and cereal protein, it is 4 grams.

Fat: Fat accounts for 45 of the total heat at birth, and gradually decreases to 30 40 of the total heat with the increase of age. Fatty acids should provide no less than 1 3 calories of the total calories.

Carbohydrates: Carbohydrates in infancy and early childhood should account for 50-55 of the total calories. Newborn babies can digest other sugars (lactose, glucose, sucrose) except starch.

Minerals: Sodium intake should be restricted in infants before 4 months of age to avoid increasing renal load and inducing hypertension in adulthood. The amount of iron stored in a baby's body at birth is roughly proportional to their birth weight. Iron deficiency is the most common nutritional deficiency in infants.

Vitamins: In breastfed infants, normal breast milk contains all the vitamins needed by the infant, in addition to a low supply of vitamin D. China stipulates that the amount of vitamin A for infants under 1 year old is 200 micrograms per day.

The amount of vitamin B1, B2 and niacin varies with the amount of caloric energy, and for every 1000 kcal intake, vitamin B1 and mg are supplied, and the supply of niacin is 10 times greater, i.e. 5 mg 1000 kcal.

Water: Normal infants are recommended to receive 150 ml of water per kilogram of body weight per day.

Many parents have encountered such troubles, how much nutrient intake is the best for the baby a day? And how to meet the needs of the various elements and microelements in these quantities? Once the intake of certain nutrients in infants and young children is insufficient or excessive, it can significantly affect the process of development in a short period of time, so it is immeasurable harm in the long run, which will have an extremely adverse impact on the baby's physical and mental health.

The six major nutrients that the human body needs are sugars, fats, proteins, water, inorganic salts and vitamins.

1. Sugar provides 70% of calories to the human body, and the general daily intake of 250 to 750 grams of sugar can meet the body's caloric needs.

2. The average daily fat requirement of the human body accounts for 15% to 30% of the total calories of food. Generally, people who are normally active can meet their physiological needs by consuming about 25 grams of fat per day, and can increase to 30 to 36 grams per day when they participate in activities for a long time.

3. The general protein intake is 2 grams per kilogram of body weight per day.

4. Generally, natural food contains a variety of nutrients we need, and the proportion is suitable for bent silver.

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 most abundant intake is sugar; It can be consumed from rice, steamed bread, sugar, pumpkin, and various fruits.

The ultimate chain of sugars in the human body is to digest lead well for glucose.

Most of it is then oxidized and decomposed under the action of the enzymes to produce carbon dioxide.

and water, while releasing energy (or heat) for the human body to carry out vital activities.