The daily nutrient requirement of a person is 20

It's a chart, and I can't post it.

What are the essential nutrients for the human body? How much you need to consume per day.

The human body needs seven types of nutrients every day: proteins, fats, carbohydrates, minerals, vitamins, water, and dietary fiber. These seven groups of nutrients are found in five major food groups.

The human body needs to properly supplement various nutrients every day, such as carbohydrates, glucose, protein, dietary fiber and vitamins, etc., generally can obtain sufficient nutrients from the daily diet.

The human body also needs trace elements such as iron, calcium and zinc to maintain life activities, and you can eat animal liver, spinach and other foods, as well as some foods that nourish qi and blood.

At present, many people, especially people with little culture and less knowledge and even stubborn traditional understanding, think why nutritious what to eat, eat more and more, it is precisely a serious mistake, international dietary health experts pointed out that the ordinary food we eat every day is enough for the human body, without much cost, not just the delicacies of the mountains and seas, on the contrary, the food is often too good from the theoretical inspiration to the actual effect of entering the human body is absolutely huge. That is to say, the human body can actually absorb and accept the role of the limited, many precious and even luxury food essence is not easy to be absorbed and play a role, if you understand a little about the principle of Chinese medicine, you often only take those precious foods in the form of decoction will absorb the amount that the human body can absorb and play a limited role. Ordinary home-cooked coarse rice and brown rice are the ones who live longer.

For too long, we have been deluded by the theoretical data of what is intrinsically contained in matter and irresponsible communicators. It's a good thing, your body is a high-level intelligent machine, and you can't actually absorb it even if you eat too much. Usually this damages the body, not only the gastrointestinal damage, but also the heart, liver, lungs and other major organs are damaged, resulting in internal health and becoming a short-lived emperor.

Finally, eat every day from a nutritional point of view, don't overdo it, your nutrient absorption is enough, the stomach and intestines are healthy, the staple food can not be ignored, carbohydrates are the lifeblood of people, the world's longevity research results show that the total amount of food, rice should be more than vegetables, no need to deliberately distribute, as long as less meat and oil is a good life and longevity of life truth. The mysterious texts that attract traffic on the Internet should be carefully understood and adopted, and most of them mislead netizens in a biased way, as long as the number of visits is not good.

What are the essential nutrients for the human body? How much you need to consume per day.

If you are a girl Breakfast: soy milk or milk + soda crackers Lunch: white rice (150-250 grams) two vegetarian (dark green vegetables + bacteria and algae) and meat and eggs Dinner can be small amount of pasta Edible fruits can be eaten between 2-4 pm.

If it's a boy, you can eat more.

What are the essential nutrients for the human body? How much you need to consume per day.

1 Protein: constitutes the material basis of life, the proportion in the human body is 15%-18%, and each kilogram of body weight per day needs grams, and athletes need about grams of kilograms of body weight.

Protein food**: pure oil (such as: soybean oil, peanut oil, butter, fish oil, vegetable oil, sesame oil, corn oil), meat, egg yolk, hard fruit (such as walnuts, peanuts, melon seeds, etc.) cream, etc.

2 Carbohydrates: 1%-2% in the human body, mainly to supply caloric energy, the human body needs per kilogram of body weight per day.

Carbohydrates (sugars)**: pure sugars (brown sugar, white sugar, honey, maltose), cereals (rice, millet, flour, corn), dried beans (soybeans, broad beans), rhizomes (potatoes, taro), hard fruits (chestnuts, peanuts, etc.).

3 Lipids: 10%-15% in the human body, required per kilogram of body weight per day.

Fatty foods**: pure oils and fats (such as soybean oil, peanut oil, butter, fish oil, vegetable oil, sesame oil, corn oil), meat, egg yolks, hard fruits (such as walnuts, peanuts, melon seeds, etc.) cream, etc.

4. Inorganic salts: about 5-6% of human body weight, (carbon, hydrogen, oxygen, nitrogen account for 96% of the total).

It cannot be self-synthesized in the human body and must be provided by food. It can maintain the acid-base balance, maintain the normal pulse of the heart, and should be supplemented in time and appropriately after exercise to maintain the normal metabolic function and physiological needs of the human body.

5 Vitamins: They cannot be synthesized in the human body and must be taken from food, and the intake should be appropriate. If it is less, the metabolism of substances in the body will be impaired, and vitamin deficiency and diseases will easily occur. In excess, it can cause metabolic disorders in the body and cause vitamin toxicity.

6. Water: The amount of water required by a person is directly proportional to the person's body weight and heat consumption, and 30-40 ml of water is required per kilogram of body weight. A healthy adult needs about 2,000-2,700 ml of water per day (including water from drinking, food, and metabolism).