How to make a healthy eating plan

 Eat a balanced diet


To make up a reasonable diet is to choose a variety of food, so that the nutrients contained in the appropriate proportion, in order to meet the needs of the human body.

1. Mix and match coarse and fine grains: reasonable mix and match of coarse and fine grains can improve the flavor of food, contribute to the complement of various nutrients, and improve the nutritional value and utilization of food.

2. Non-staple food types to be diverse, meat and vegetable collocation: meat, fish, milk, eggs and other foods rich in high quality protein, a variety of fresh vegetables and fruits rich in a variety of vitamins and inorganic salt. The combination of the two can be cooked into a variety of delicious dishes, not only rich in nutrition, but also enhance appetite, conducive to digestion and absorption.

3. Main and auxiliary food collocation: the staple food refers to the food with carbohydrate as the main grain crops. Staple food can provide the main heat and protein, non-staple food can supplement high quality protein, inorganic salt and vitamins.

4. Dry sparse food collocation: staple food should be used according to specific circumstances dry sparse collocation, so, one can increase the feeling of satiety, two can contribute to digestion and absorption.

5. To adapt to seasonal changes: summer food should be light and refreshing, and salt and sour food should be appropriately increased to improve appetite and make up for salt loss caused by sweating. Winter meals can be appropriately increased fat content to increase the heat energy to prepare a reasonable diet:

(1) According to the specific situation (such as gender, age, labor intensity), determine the daily total calories and nutritional requirements.

According to the proportion of carbohydrate (60% ~ 70%), fat (20% ~ 25%) and protein (10% ~ 15%) in the total energy of a day, their requirements are calculated respectively.

(3) After determining the daily required nutrients, plan daily meals according to the nutrients contained in food.

(4) According to the economic and supply situation to determine the daily supply of staple food and non-staple food quantity.

(5) Finally calculate the various nutrient content of all foods, and compare with the supply standard. If the difference is within ± 10%, it meets the requirements.

评论

发表评论

此博客中的热门博文

Can you be a good mother?

 A married man should be a mother. Sometimes it is necessary to put off motherhood due to work or financial reasons, but it is better to have children before the age of 30. Children born after the age of 30 have a higher incidence of congenital follies. In addition, raising children also requires physical strength, so childbirth is more suitable for women in their 20s and 30s. Some people give up having children because they lack the confidence to raise them. This is an erroneous idea. There is no one in the world who has confidence in raising a child before it is born any more than a person who has never dipped in water can have confidence in swimming. Parenting knowledge does not have to be comprehensive. The problem that appears in raising a child process is concerned with the month age of the child, have certain regularity. Mothers of babies under 1 month of age need only know about babies under 1 month of age. By the fourth month, it doesn't matter if you forget all about dise
阅读全文

Pre-pregnancy care

  Pre-pregnancy health care should be further strengthened. One of the reasons healthy women go to the hospital after marriage is often to check for pregnancy. After confirmation of pregnancy, obstetrician to the patient to test blood, urine, at this time some can be found abnormal. But it is difficult to determine whether the anomaly is recent or pre-existing. Detect rubella virus antibody from the blood, but do not know this antibody is newly infected after generation, or after infection in childhood. Most visits to the obstetrics department are between 3 and 7 weeks (2 months) of gestation. If rubella is contracted after pregnancy, it may have affected the fetus. If rubella antibodies were present before conception, they had no effect on the fetus. This is because the immune mother will not be infected by rubella virus again. It's too late to get tested until you know you're pregnant. Therefore, the decision to get married, should be in advance in the medical department will
阅读全文

Can pregnancy have sex?

 The first three months of pregnancy and the last three months are not allowed to have sex. The first three months of pregnancy, easy to cause miscarriage, the last three months if easy to cause premature labor. In other time, you can have sex in a moderate amount. After having sex, you should observe whether there is abdominal pain or contractions. You should pay attention to not having sex too many times, and not too intense, and not pressing on the abdomen. If vaginal bleeding, abdominal pain, uterine contractions and other symptoms occur after intercourse, you need to go to the hospital in time.
阅读全文