What to eat is a reasonable nutritional match?

What is a reasonable nutritional combination? Star Awareness Project

1. The ratio of meat and vegetables is 1:4

It is necessary to understand the healthy ratio of diet in advance in order to obtain rich nutrients, protect the digestive system and control weight, among which the combination of meat and vegetables is necessary. Some people simply like to eat meat, and some people eat vegetarian food for a long time in order to control their weight, these are all undesirable behaviors.

To ensure that there is no nutritional deficiency, it is best to keep the ratio of meat and vegetables at 1:4. Meat is high in calories and should not be obtained too much, but it is not possible to go without meat for a long time.

Meat food has high-quality protein, iron, and a variety of other trace elements can be obtained, and in the case of 1:4, there are other vegetables, fruits, whole grains, etc. to increase satiety, and at the same time provide rich dietary fiber, so that the health can be maintained.

2. The ratio of breakfast, lunch and lunch is 3:4:3

Maintain a regular meal that will not lack energy and nutrients, and be cautious in the nutritional ratio of breakfast, lunch, and dinner, generally taking the ratio of 3:4:3.

Lunch should be a little fuller, because by noon many people will have obvious hunger, plus an afternoon of work, studying consumes more energy, and needs to eat more to meet physical needs. The energy consumed in the morning and evening is relatively small, and it is not advisable to overeat, accounting for 30% of the total energy, and seven or eight points of fullness is the most ideal state.

3. The ratio of coarse and fine grains is 1:3

Some people will regulate their bodies by eating coarse grains, and feel that eating more coarse grains is healthier, indeed, coarse grains contain trace elements, minerals, vitamins, etc. that the human body needs, and fiber can also be provided by ingesting coarse grains.

For fine foods, the ratio of coarse grains should be appropriate to meet the needs without increasing digestive pressure and have enough satiety. The fine combination of general food is 1:3, and the more coarse grains you consume, the better, and some people simply eat a lot of coarse grains rich in fiber, which will affect gastrointestinal function, so it is necessary to adjust according to this ratio.

Through the above content, it can be known that the combination of food is a science, if it can be properly proportioned, the energy is sufficient and not too much, to ensure that the various nutrients needed by the human body are provided, which is good for health, enhances resistance while protecting the digestive system, and maintains the normal operation of the body. It is important to note that food choices are also made carefully, making sure they are fresh and light, and not overeating.

Eat and drink wisely.

A well-prepared diet is to choose a variety of foods so that the nutrients contained are complete and in the appropriate proportions to meet the needs of the human body.

1. Coarse grains and fine grains should be matched: a reasonable mix of coarse and fine grains can improve the flavor of food, help the complementarity of various nutrients, and improve the nutritional value and utilization of food.

2. The types of non-staple foods should be diverse, with meat and vegetables: meat, fish, milk, eggs and other foods are rich in high-quality protein, and various fresh vegetables and fruits are rich in vitamins and inorganic salts. The combination of the two can be cooked into a wide variety of delicious and fragrant dishes, which are not only nutritious, but also can enhance appetite and are conducive to digestion and absorption.

3 Staple and non-staple food combinations: Staple foods refer to food crops containing carbohydrates. Staple foods can provide the main calories and protein, and non-staple foods can be supplemented with high-quality protein, inorganic salts and vitamins.

4. Dry and thin diet: The staple food should be mixed with dry and thin according to the specific situation, so that one can increase satiety, and the other can help digestion and absorption.

5. Adapt to seasonal changes: summer food should be light and refreshing, and salt and sour foods should be appropriately increased to increase appetite and replenish salt loss caused by sweating. Winter meals can appropriately increase the fat content to increase calorie energy Ways to prepare a reasonable diet:

Based on specific conditions (e.g., gender, age, labor intensity), the total daily caloric and nutrient requirements are determined.

According to the proportion of carbohydrates (60 70), fat (20 25) and protein (10 15) to the total daily caloric energy, the requirements are calculated separately.

Once you have determined your daily nutrient needs, plan your daily diet based on the nutrients contained in the food.

Determine the amount of staple food and non-staple food per day according to the economic and ** situation.

Finally, the nutrient content of the whole food is calculated and compared with the supply standard. If the difference is within 10 amplitudes, it is compliant.

I hope it will be useful to you, and I hope to adopt it.

According to the color matching, type matching, food should not be compatible, basically you can drink more than two kinds of fruits a day, drink a lot of lemonade.

Food should be diverse, thick and thin, and varied, but in moderation, as long as it is used properly, simple food is also very nutritious.

Breakfast pairing: 250ml of milk, 3 slices of bread or 1 sandwich, 1 egg.

Chinese food can be served with: stewed kelp with pork ribs, one or two drops of vinegar, a stir-fried green vegetables, and a scrambled egg in Xihongshi.

Dinner can be matched: you can cook some white porridge, with a portion of vegetables, a fish, that is, nutritious and easy to digest, good for the stomach, it is best not to eat white rice for dinner.

Eat more vegetarian and less meat every day, with different fruits you like, eat whole grains, and take some vitamin tablets appropriately. That's what I do, so I don't get tired of your table.

What is a reasonable nutritional combination? Star Awareness Project

Eat it for you! Now I understand.

One by one, one

What the hell is this, is our lifestyle the right choice.

Healthy blood circulation can make our body cleaner, make our body slimmer, make our body warmer, and make our mental state more full. In fact, the health of the blood can also be intuitively felt in the health of the body, because dirty blood will cause problems in our health. Because our disease does not occur suddenly, it has a certain relationship with the dirt of our blood, and the dirt of our blood is difficult for us to detect, but the blood dirt of sub-healthy people actually exists.

This is because the blood is dirty, so most people are in a sub-healthy state, just looking very healthy.

1. When the blood circulation is smoother, our body is cold, and the cold hands and feet will be improved. Those women are prone to cold hands and feet, cold abdomen, and irregular menstruation, which have a lot to do with blood circulation. When they can promote the body's blood circulation through exercise, foot soaking, drinking water, massage, and other ways, then the hands and feet are cold, dull, and the menstrual period will be greatly improved.

When we watch some programs, they will also say that there are some women who often soak their feet, her ** has been improved, often soak her feet, and her cold hands and feet have been improved, this is because foot soaking also promotes our blood circulation and promotes the repair of our body's functions.

2. But our blood circulation is smoother, and the problem of obesity can be alleviated。Those who do not exercise a lot and have slow blood circulation in the body, etc., when they increase blood circulation through exercise, they will find that in this process, their small belly will also be reduced, and the fat in other parts of the body will also be reduced, during which the mental state will be restored and the body will be slimmer. These are all because of the acceleration of blood circulation and the increase of metabolism, so that the excess fat and waste toxins in the body can be discharged through detoxification, so that the body will naturally recover its health and the body will be able to say slim.

3. When the blood circulation is smooth, the problem of constipation can also be improved. When the blood circulation is smooth, it can also promote the normal operation of the body's gastrointestinal tract, and they will perform their own duties and do their own work. At this time, you will find that the body's digestive function has been improved, and the body's metabolic capacity has also increased.

Those who have poor excretion and constipation will gradually be relieved by accelerating blood circulation and improving metabolism. As long as you continue these behaviors that promote blood circulation and promote blood health, your health will be restored even more.

Soy milk, buns, milk, fritters, boiled eggs, sandwiches, chicken breast, lettuce. These are relatively healthy, and you can choose two of them.

Fish + tofu, function: delicious, calcium, tofu and vitamin D-rich fish are eaten together, the absorption and utilization of calcium can have a better effect, can prevent a variety of bone diseases, such as rickets in children, osteoporosis, etc.

For example, you can choose kelp with winter melon, kelp with tofu, carp with rice vinegar, meat with garlic, meat with pineapple, pork liver with green peppers, carrots with meat, lamb with ginger, potatoes with beef, eggs with lilies, and so on.

What is a reasonable nutritional combination? Star Awareness Project