This morning, the "Dietary Guidelines for Chinese Residents 2022" was released in Beijing, and compared with the 2016 version of the guidelines, there are 1 types of food to eat more and 1 type of food to eat less. There are also more detailed suggestions for how often some foods should be eaten, and this article systematically talks about it.
First, drink more milk
Milk and dairy products were changed from 300 g to 300-500 g.
This modification is made because:
Milk is an important source of dietary calcium, for people with high calcium requirements such as children aged 7-14 years old and the elderly over 50 years old, only drink 300 ml of milk per day, and then eat some calcium-rich soy products and green leafy vegetables, calcium is still quite difficult to supplement.
Let's do the specific calculations below, and we will know.
The guide recommends eating 300-500 grams of vegetables a day, of which dark vegetables account for more than 1/2, about 150-250 grams, dark colors include green, orange, yellow, red, purple, if green and account for 1/2 of the dark color, that is, 75-125 grams, we use to eat 100 grams of green leafy vegetables per day to calculate.
Common calcium-rich leafy green vegetables are amaranth, rapeseed, kale, cabbage, hollow cabbage, eating 100 grams can supplement about 137 mg of calcium. (137 mg is the average of the calcium content of five vegetables).
The guidelines recommend eating 15-25 grams of soybeans and their products per day, which is roughly equivalent to 72.5 grams of north tofu and 140 grams of south tofu, and the average calcium content of both is 117 mg.
137 mg by green leafy vegetable supplement + 117 mg by soy product supplement, plus 321 mg calcium supplement through 300 ml of milk supplement, a total of 575 mg calcium supplement.
Even for ordinary people with slightly lower calcium needs, this calcium is not enough, so it is necessary to increase the intake of milk.
How to increase dairy products? I have 4 points of recommendation.
1. Develop the habit of drinking milk regularly
For example, if few people forget to eat three meals a day, then you can use "brunch separately to drink milk" as your fixed milk drinking time, which is how I matched this month.
2. Always have room temperature milk at home
Even if you like low-temperature refrigerated pasteurized milk and yogurt, you always have a box of ambient milk at home, which has a shelf life of up to 6-12 months, so that you can have milk when you have no time to buy pasteurized milk or yogurt.
3. Incorporate milk into daily cooking
For example, when making steamed buns and noodles, steamed egg soup, and curry dishes, you can replace some water with milk, and when making porridge, you can also put a few spoonfuls of milk powder after the porridge is cooked.
4. Snacks and buy more dairy products
You can choose cheese sticks, milk flakes, and natural cheese according to your taste preferences, but try to choose sugar-free and less salt when purchasing.
In addition, for people who want to control weight or dyslipidemia, if you drink 500 ml of milk, you can choose skim milk to reduce the intake of energy and saturated fatty acids.
I have basically drunk 500 ml of milk every day for several months, but also drank skim milk, and recently tried not only skimmed but also zero lactose milk, lactose decomposed into galactose and glucose, the sweetness also increased, which improved the taste of skim milk, or very delicious.
Second, salt should be eaten less
Salt by
Excessive salt intake not only increases the risk of hypertension, but also increases the risk of stroke and stomach cancer.
In recent years, per capita salt intake on the mainland has decreased year by year, from 12 grams in 2002 to 10.5 grams in 2012 and 9.3 grams in 2015, although it has not yet reached the previous recommendation
Therefore, as early as 2019, the country released the Healthy China Action (2019-2030), which set the salt limit below 5 grams, which is also the World Health Organization's limit for salt, and the latest guidelines have also synchronized this value.
What if salt control?
1. Choose high potassium and low sodium salt
2: Use a salt-limited spoon
3, use soy sauce and use less salt
4. Use peppercorns, large ingredients, cumin and curry powder to increase the flavor
5, eat out to tell the chef to reduce salt, do salty and then eat
6. When purchasing processed foods, pay attention to the nutrition content list, and choose similar products with lower sodium content
3. Eat aquatic products at least 2 times a week
The previous version of the guide is recommended to eat 40-75 grams of aquatic products every day, so that it is easy for Chinese people to eat pigs, beef and mutton every day, because we have become accustomed to eating like this, but to let people eat aquatic products every day, some families in coastal areas may not be able to do it.
So I will emphasize to everyone here in the past that it doesn't matter if you can't eat every day, eat 2-3 times a week, and double the amount of food.
This version of the guide clearly puts forward the frequency of eating, when everyone sees this pagoda, the intuitive feeling is better to land, which increases everyone's enthusiasm for doing it.
In the core recommendation section of the guide, the recommended amount of aquatic products per week is also given 300-500 grams, and the following figure is a quantitative schematic diagram of fish and shrimp, which you can refer to eating.
▲ Original picture: 80 grams of cod, large palm, palm thick piece
▲ Original picture: 80 grams of shrimp shelled, 8 pieces
▲ Original picture: 8 oysters in the picture
What aquatic products do you eat?
DHA-rich salmon, cod, perch, striped fish, mackerel, zinc and iron-rich clams, clams, oysters, and river mussels are recommended.
4. Eat 1 egg a day
The previous version of the pagoda recommends eating 40-50 grams of eggs a day, in fact, this is equivalent to 1, this version of the guide directly tells you to eat 1 a day, which makes friends who have no concept of the right amount know how much to eat.
Seeing this recommendation, many people will say that the United States did cancel the limit of cholesterol in 2016, can not eat more eggs a day?
It is not recommended, because the Chinese Nutrition and Health Survey shows that the cholesterol intake of mainland residents is significantly positively correlated with the detection rate of blood cholesterol, and in a general sense, emphasizing a low-cholesterol diet is still of great significance to the prevention and treatment of hypercholesterolemia in the mainland.
People with dyslipidemia are still recommended to not exceed 300 mg of cholesterol per day in people with dyslipidemia (2019).
The cholesterol content of 1 50 grams of eggs is 324 mg, we normal people eat 1 on the line, if it is dyslipidemia, you can eat half of it.
The above is the adjustment made by the new version of the guide in the amount of food, and the emphasis on the frequency of consumption. In addition, compared with the previous version of the guide, the new version of the guide also emphasizes the following 7 points:
1. Eat more whole grains
You can get 1/3 to 1/2 of a meal of whole grains. To increase dietary fiber, B vitamins and mineral intake.
2. Reasonable collocation
Teacher Gu suggests that you have enough vegetables such as 1-2 fists, a moderate amount of protein such as 1 fist, and a moderate amount of staple food such as 1-2 fists per meal.
3. Eat regularly
It is best to eat three meals regularly and regularly, so that the blood sugar is more stable and will not be over-intake because of hunger.
4. Drink plenty of water
The guide recommends drinking 1500-1700 ml, you drink to 2000 ml better.
5. Can cook and choose
Cooking is recommended to be based on light methods such as incandescent, steaming, boiling, and cold mixing, and less frying and smoking. The most important thing in choosing ingredients is fresh and hygienic.
6, will look at the label
This mainly includes the ingredient list and the nutrient composition list, the higher the position of the ingredients in the ingredients, the higher the content, and the nutrition composition list mainly selects foods with higher protein content and lower fat and sodium content.
7. Divide meals with chopsticks
Follow the new version of the guide, 2022 healthy eat and drink, their own collection is not enough, remember to forward to friends around Oh.