The maintenance and improvement of health requires a good nutrition as a basis. As ordinary people, they can obtain various nutritional knowledge from more or less various ways, especially in the information age. Commercial propaganda and folklore make the nutritional foundation lacking. Ordinary people have nothing to do, and based on one-sided, fragmented nutrition knowledge, they often fall into the misunderstanding of nutrition. Therefore, to pay attention to nutrition and improve our own health, we must have a more comprehensive study and understanding of nutrition, master scientific basic knowledge of nutrition, and avoid going into nutritional misunderstanding.
1. Nutrition Misunderstanding: "Don't Eat Fat, Only Eat Oil"
There are two sources of food fat for human consumption, animal fat and vegetable fat. Animal fat is called solid because it is solid at room temperature, such as lard, tallow, sheep fat, etc. The main component of meat is also fat. Vegetable fat is liquid at normal temperature, so it is called "oil", such as peanut oil, soybean oil, rapeseed oil, sesame oil, etc. Its composition is mainly unsaturated fatty acids, including monounsaturated fatty acids and polysaccharides unsaturated fatty acid. Most of the fatty acids in animal fats are saturated fatty acids, and they contain cholesterol. Too much intake can easily increase blood lipids, causing obesity, arteriosclerosis, hypertension and coronary heart disease in the elderly. Many people are too concerned about the adverse effects of animal fats on their health, so they stay away from animal fats. They dare not even eat a bit of fat. The body needs only to take in vegetable oils. This situation is quite common in some families in China. universal. Appropriate intake of animal fats can improve the sensory traits of meals and increase the attractive aroma of meals, thereby increasing human appetite and maintaining health. Therefore, it is not necessary to completely exclude animal fat intake, whether it is young people or elderly people, whether it is women or children, proper intake of some animal fats or fats is good for the body.
2. Nutrition Misunderstanding: "Eat less for breakfast, make up for dinner"
For office workers, the time in the morning is very tense and there is no time to prepare a decent breakfast. Family members go out first and then rarely sit together. They often eat something carelessly, and even go to work without breakfast. In the evening, there is ample time for cooking. Family members gather together, and the meals are often very rich to make up for the lack of breakfast. In fact, this diet is very unreasonable. From the perspective of human physiological needs, breakfast should be a quality and quality meal, because human activities, especially mental activities, require energy and various nutrients. The interval between a person's dinner and breakfast before the next day is more than ten hours. The stomach is already empty, and the morning is the most active period of the day. A lot of energy must be consumed. If you don't eat breakfast, then your blood sugar will have to Failure to replenish in a timely manner will seriously affect the normal functional activities of brain tissues, causing people to often appear debilitated, lose their concentration, and slow their thinking. Especially for adolescents, it will also affect the development of brain weight and shape, causing damage to the brain.
A hearty dinner increases your appetite and excessive oil intake. After dinner, there is not much activity, which easily leads to excess energy, leading to fat storage and increasing fat. In addition, because the blood flow in the body slows down after falling asleep at night, a large amount of blood lipids are easily deposited on the blood vessel wall for a long time, which easily causes atherosclerosis. This is especially true for older people.
Therefore, a reasonable dietary structure should be: breakfast, lunch and dinner account for 25% to 30%, 40% and 30% to 35% of the energy of the day. Breakfast and lunch should be of high quality, high nutrition, and moderate energy; dinner should be relatively light and moderate.
3. Nutrition Misunderstanding: "Don't Eat Eggs"
In recent years, the incidence of cardiovascular and cerebrovascular diseases in the Chinese population has been increasing. The number of deaths from cardiovascular and cerebrovascular diseases accounts for more than 40% of all deaths, and is the first cause of death. Due to concerns about illness, we often hear people say, "Eggs have high cholesterol, don't eat eggs." Some middle-aged and elderly people often do not eat eggs, and even affect other people in the family do not eat or eat less eggs. In fact, cholesterol is a nutrient component needed by the human body. It is used as a raw material for the synthesis of vitamin D, sex hormones and bile in the body. At the same time, there is more cholesterol in nerve tissue. Therefore, it is wrong to absolutely not eat cholesterol, especially children and adolescents. A moderate diet can improve health and reduce disease. In addition, the protein contained in eggs is high-quality protein, which is the best protein in food. Whether it is the elderly or children, a certain amount of high-quality protein is required daily. An egg contains about 280 to 300 milligrams of cholesterol, mainly in the yolk. The daily cholesterol intake of middle-aged and elderly people without hyperlipidemia and cardiovascular and cerebrovascular diseases is controlled within 300 milligrams, which will not cause harm to health.
网 Article source: People's Health Network