Yesterday, the Dietary Guidelines for Chinese Residents 2022 were officially released, as a scientific dietary guidance specially formulated for Chinese residents, it has a strong scientificity, authority and practicality, and is the basic principle and guidance of the public healthy diet.
According to the progress of dietary nutrition research in recent years, this version of the guidelines Chinese dietary characteristics, and what important adjustments have been made in the development of the times.
Image source: Chinese nutrition industry public number
The food was varied and well matched
Core Requirements:
● Adhere to a balanced dietary pattern based on cereals.
● Daily meals should include cereals and potatoes, vegetables and fruits, livestock, fish, eggs and milk, and legumes.
● An average daily intake of more than 12 kinds of food, more than 25 kinds of weekly, reasonable combination.
● Daily intake of cereals is 200 to 300 g, including 50 to 150 g of whole grains and miscellaneous beans, and 50 to 100 g of potatoes.
unscramble:
What is diversity? Eat everything!
Rice noodle steamed buns with various cereal staples;
Potatoes and sweet potatoes and other potatoes;
Various vegetables and fruits;
All kinds of meat, pig, cow, sheep, chicken, duck, goose, grass, silver carp;
Milk, yogurt, cheese, eggs, duck eggs, quail eggs;
Tofu, dried tofu, soy milk and other soy products;
Melon seeds peanuts and other various tree nuts.
The more varied the diet, the closer it is to a balanced diet.
We always hear about what healthy food to eat, not to eat any junk food, in fact, food has never been garbage health.
Any food contains nutrients, but any food that is consumed in excess or alone can have drawbacks.
Therefore, there is no absolute junk food, only bad eating habits!
Eat more than 12 foods a day, 25 a week!
It looks like a lot, but it's not much.
We can calculate:
● A cup of milk soaked cereal in the morning, an egg, a vegetable bag, a bean paste bun;
How many?
Milk, eggs, cereal, flour, greens, red beans, that's 6 things.
● A meat dish, a vegetarian dish, a small meat dish, a bowl of rice, a soup for lunch, how many things? At least 6 more.
Or is that the saying, everything must be eaten, all kinds of food are eaten, and it is naturally rich.
In the 2016 edition of the guidelines, it is required to consume 250 to 400 g of cereal staple foods per day, including 50 to 150 g of whole grains and mixed beans; and 50 to 100 g of potatoes.
A significant change in the 2022 guidelines is to reduce cereals by 50-100 grams, which is currently required at 200-300 grams, while the intake requirements for whole grains and miscellaneous legumes and potatoes remain unchanged, which sends an important signal:
Appropriately reduce the total caloric intake of staple foods (this is not equivalent to a low-carb water diet), especially refined carb staple foods, and increase the proportion of whole grains and miscellaneous legumes and potatoes that are more nutritious and healthier.
Cereals generally refer to rice, noodles, steamed buns, all of which belong to refined cereals.
Cereals and potatoes are staple foods, is there any difference in nutritional value?
What is the difference between cereals and whole grains?
We take 100 grams of rice, sweet potatoes and oats as examples, which represent cereals, potatoes and whole grains, and the following table shows the differences in nutritional composition of the three.
Obviously, rice and oats contain more calories and protein, but sweet potatoes are much more nutritious than rice in addition to energy and protein, and other nutrients such as dietary fiber, vitamins A, E, and C are much higher than rice.
Rice and oats, the two calories are similar, but the whole grain contains the chaff skin of plants, so the dietary fiber and vitamin B1 content of oats is much higher than that of rice.
The difference between the nutritional value of ordinary cereals, potatoes and whole grains
Remarks: Vitamins A, E, C are in milligrams
In light of the latest guidelines, let's take a look at some common misconceptions that runners have about staple foods:
The first myth: eat too many staple foods.
Some senior runners, the amount of running is larger, the body consumption is also larger, appropriate increase in dietary supplements is needed.
What's the most to add?
It's often a staple food.
But in fact, for runners, a normal diet is enough to supplement physical consumption, and runners do not need to eat more staple foods.
The second misunderstanding: eat too much refined staple food, and eat too little grain and potatoes.
Runners often eat too much of the staple food intake of refined staple foods, including white rice, white steamed buns, white bread, noodles, etc. Eat too much, refined staple food glycemic index is high, a large amount of refined staple food is easy to lead to violent fluctuations in blood sugar, easy to cause insulin resistance and metabolism-related problems.
The 2022 Dietary Guidelines for Chinese Residents do not recommend that the public adopt a low-carbon water diet, in fact, an absolute low-carbon water diet cannot be done.
The controversy over the ketogenic diet is still relatively large, and the guidelines still say "adhere to a balanced diet model based on cereals".
Therefore, the right thing to do for runners is:
1. Appropriately reduce the intake of rice, noodles and other delicate staple foods such as pasta and exquisite bread;
2, try to eat less desserts, milk tea and other processed sugars, can not eat without eating;
3, cereal, corn, sweet potatoes, purple potatoes, yam as staple foods instead of rice, that is to say, when you eat lunch or dinner, the staple food can not eat rice, but eat sweet potatoes, yam with vegetables to eat, then do not eat rice again;
Eat and move in balance and weigh healthily
Core Requirements:
● People of all ages should be physically active every day to maintain a healthy weight.
● Do not overeat and maintain energy balance.
● Adhere to daily physical activity, at least 5 days a week, moderate physical activity, accumulating more than 150 minutes; active physical activity is best 6000 steps per day.
● Encourage appropriate high-intensity aerobic exercise and strengthen resistance exercise, 2 to 3 days a week.
● Reduce sedentary time and get up and move every hour.
unscramble:
"Eating and moving balance" has always been an essential element of healthy life, and the requirements for eating and moving balance have not changed much compared with the 2016 version of the guide.
Still required: a certain amount of physical activity every day, the minimum amount of activity to maintain health is at least 5 days of moderate physical activity per week, accumulating more than 150 minutes, and the amount of exercise achieved through active activity is 6000 steps.
We all know that the daily line of 10,000 steps, here the daily line of 10,000 steps refers to all the activities of the day added together, not to say that the movement alone reaches 10,000 steps.
Because most of people's daily work life is sedentary, so if there is no active exercise, our daily steps are generally 3000-5000 steps, so you must make up for the lack of steps through active exercise, 6000 steps is about 4-5 kilometers of walking or running exercise.
The new version of the guide encourages people to participate in high-intensity aerobic exercise, to put it bluntly, if you can run, do not walk, increase the intensity of exercise can bring more benefits to health, in a certain range of exercise intensity is relatively higher, the greater the health benefits.
In fact, as long as it is a running with both feet off the ground, no matter how fast or slow, it is a high-intensity activity.
Because putting your feet off the ground means vacating, vacating means that you need muscle contraction to overcome your weight, so running is more tiring than walking.
International standards for walking/running exercise intensity
As soon as you run, you are already doing a lot of activity, and the faster you go, the more intense it is.
We generally think that the effect of 1 minute of running is about equal to 2 minutes of walking, and the ratio of the two is 1:2, which means that the time required for high-intensity activities is only half of that of moderate-intensity activities, and the runners run for 75 minutes a week and the fitness effect of brisk walking for 150 minutes is basically the same.
In addition, activities should run through daily life, don't sit all day, get up and move every hour.
The latest research progress believes that the harm of sitting for a long time, such as sitting for three or four hours, cannot be made up for by running for half an hour, so constantly reminding yourself to sit and move is also an important part of a healthy lifestyle.
Eat more fruits and vegetables, milk, whole grains, soybeans
Core Requirements:
● Fruits and vegetables, whole grains and dairy products are important components of a balanced diet.
● There are vegetables in the meal, and the daily intake of fresh vegetables is not less than 300g, and dark vegetables should account for 1/2.
● Eat fruit every day, ensure the intake of 200 ~ 350g of fresh fruit per day, juice can not replace fresh fruit.
● Eat a variety of dairy products, the intake is equivalent to more than 300 ml of liquid milk per day.
● Eat whole grains, soy products often, and eat nuts in moderation.
unscramble:
Vegetables to eat meals, many people do not have the habit of eating vegetables for breakfast, this problem should be corrected, in fact, breakfast can also eat vegetables, a few pieces of tomatoes, vegetable salad, these are the ways that we can eat vegetables for breakfast.
And eat more dark vegetables, such as green, such as orange, that is, those that seem to have an appetite. Because dark vegetables usually have a higher content of vitamins, such as greens, leeks, broccoli, carrots, tomatoes and so on.
Fruits should also be eaten, apples and oranges roughly equivalent to two common sizes should be eaten every day, and runners can also add some more appropriately.
Also don't think that drinking supermarket juice can replace fresh fruit, although these juices are often claimed to be pure juices.
However, when the fruit is processed into fruit juice, a lot of sugar is often added, and many times the residue of the processed juice will be dumped, and the dietary fiber inside will be discarded.
In addition, many people will mistakenly think that the mix of various fruits into juice must be nutritious, in fact, this is a misunderstanding, let you eat an apple or two oranges you can not eat because of full stomach, but an apple and two oranges made of juice you can drink in one breath.
For people who lose weight, even fruits need to properly control their total sugar intake.
For example, when playing juice, the ingredients in the fruit will be in contact with the air, and the vitamins will be oxidized a lot, resulting in the loss of nutrients, so the juice function is not used, unless there are elderly people with reduced chewing function at home, the fruit should be peeled off and eaten directly.
Soybeans so far many people can not figure out what it is, soybeans mainly refer to soybeans, black beans and green beans, the most common daily is soybeans, soybeans are edamame when they are young.
Soybean nutritional value is very comprehensive and balanced, soybeans are rich in sugar, protein, fat, vitamins, minerals and dietary fiber, almost including the main nutrients, so its nutrition can be said not to be lost to eggs, milk and so on.
But the utilization rate of soybeans is actually relatively low, after eating more will be more exhaust, fortunately, our ancestors began to make tofu two thousand years ago, soybeans processed into tofu, absorption utilization rate will be greatly improved, so soy products to eat every day Oh.
For vegetarians, it is possible not to eat meat, but not without protein, and soybeans and their soy products are a good source of vegetarian protein.
There is also a source of high-quality protein, which is milk, including milk, yogurt, cheese and so on.
Milk is rich in calcium, and the protein content does not look high on the surface (more than 3%), but mainly because the milk has a high water content, there is no problem in drinking more liquids.
If you are uncomfortable drinking milk, it is likely that you do not digest the lactose in it, so you can solve this problem by drinking yogurt.
Eat fish, poultry, eggs, and lean meat in moderation
Core Requirements:
● Fish, poultry, eggs and lean meat intake should be moderate, an average of 120 to 200g per day.
● It is best to eat fish twice a week or 300 to 500g, eggs 300 to 350g, livestock and poultry meat 300 to 500g.
● Eat less deep-processed meat products.
● Eggs are rich in nutrients, eat eggs without discarding egg yolks.
● Prefer fish and eat less fatty, smoked and cured meat products.
unscramble:
Fish and poultry eggs lean meat, these are high-quality proteins.
What is a good protein?
In simple terms, it is easy to absorb and high utilization of protein, meat dishes still have to eat, meat contains the necessary amino acids (amino acids compose protein) of the human body, eating meat without any problems.
In the 2022 edition of the dietary guidelines, it is mentioned again that eating eggs does not abandon egg yolks, and many people used to eat eggs only eat egg whites and throw away egg yolks - for fear of raising cholesterol.
This is not right, and in general, ingesting eggs does not raise cholesterol very much.
And studies have shown that the relationship between cholesterol and many diseases needs to be further studied.
Of course, the guidelines also say that fatty meat can not be eaten openly, after all, fat meat is high in fat content, and there is more definite evidence that a high-fat diet is not conducive to health overall.
The 2022 edition of the guidelines clearly states that the meat to be eaten should contain aquatic products, and eat fish twice a week, which can be described as a very clear requirement, in fact, it emphasizes the priority of fish and other aquatic products as protein sources.
Fish, shrimp, crab and other aquatic products are rich in protein, low in fat content, and contain more unsaturated fatty acids, which is beneficial to health.
Smoked pickling is similar to food, generally speaking, carcinogens and salt content are relatively high, so it is better to eat less.
However, there is no absolute statement about nutrition, and it does not matter much if you occasionally eat braised meat or occasionally eat cured meat.
We want to build this understanding:
Any pathogenic factor or carcinogenic poison requires the accumulation of amounts, as long as you do not eat fatty meat, smoked and cured meat products every day, the health risk is not large.
Without good food, the joie de vivre is greatly reduced, isn't it?
Less salt and less oil, sugar control and wine limit
Core Requirements:
● Cultivate a light diet and eat less high-salt and fried foods. Adults should consume no more than 5g of table salt and 25 to 30g of cooking oil per day.
● Control the intake of added sugars, no more than 50g per day, preferably below 25g.
● The daily intake of trans fatty acids should not exceed 2g.
● Do not drink or drink less sugary drinks.
● Children and adolescents, pregnant women, nursing mothers, and patients with chronic diseases should not drink alcohol. Adults who drink alcohol do not exceed 15g of alcohol in a day.
unscramble:
According to a 2017 study by the Chinese Center for Disease Control and Prevention, the amount of edible oil in Chinese households is as high as 42.1 grams per person per day, and 80% of households exceed the standard, so oil and salt need to be reduced and reduced.
Oil and obesity, salt and hypertension have a clear relationship, the amount of oil is controlled at 25 to 30 grams, what is the concept?
The most common white porcelain spice spoon, 3 scoops. Of course, if you can buy a scaled "oil limit pot", it will be easier to grasp.
What about salt?
The 2022 edition of the guidelines calls for a further reduction to 5 grams, in line with WHO standards.
Chinese salt intake is a clear problem, and the further north you go, the more salt you have. And high blood pressure is also more and more north, and there may be a certain correlation between the two.
Sugar should also be eaten less, not more than 50 grams a day, preferably under 25 grams. 25 grams, in fact, quite a lot.
But there is a situation to be careful, what?
Sweet drinks.
The sugar content of sugary drinks is usually 10%, that is, a bottle of 500 ml of drinks, containing 50 grams of sugar, a bottle of drinks, and the sugar indicators are all used up in one or two days.
Alcohol, of course, should also be properly controlled, alcohol is a clear carcinogen.
It's okay to drink less, but to what extent?
The alcohol limit for the 2022 edition of the guide has also been reduced from 25 grams to 15 grams, which is the amount of beer or a small glass of red wine.
Eat regularly and drink plenty of water
Core Requirements:
● Reasonable arrangement of three meals a day, regular and quantitative, no missed meals, eat breakfast every day.
● Eat regularly, eat moderately, do not overeat, do not eat picky, and do not over-diet.
● Drink plenty of water, in small amounts and many times. In mild climatic conditions, adult men with low levels of physical activity drink 1,700 ml of water per day and adult women drink 1,500 ml of water per day.
● It is recommended to drink white water or tea, drink less or no sugary drinks, and replace white water with drinks.
In 2022, there is a special list of regular diet and drinking water, which shows the importance, the guidelines require three meals a day, regular and quantitative, do not eat less than one meal, so what light fasting, valley removal and there is not much scientific basis, should be avoided, of course, do not overeat and excessive dieting.
The best drink is boiled water or tea, the daily water intake should be 1500 ~ 1700 ml, that is, we often say 8 cups of water, this "cup" is the most common disposable paper cup amount.
8 cups a day is actually not much, and drinking one cup every two hours is almost the same.
The main point of drinking water is to drink often, do not wait until thirst to drink, when thirsty, in fact, the body has been mildly dehydrated.
Of course, for runners, running itself will sweat a lot, and the amount of water consumed every day should exceed this level, and it is best to reach more than 2500 ml per day.
Can cook, choose, can read labels
Core Requirements:
● Healthy diet planning should be done at all stages of life.
● Know food and choose foods that are fresh and high in nutrient density.
● Learn to read food labels and choose prepackaged foods reasonably.
● Learn to cook, inherit traditional food, and enjoy the natural taste of food.
● Eat out, do not forget the right amount and balance.
unscramble:
This one is innovative and very down-to-earth, and the guidelines recommend that people consume foods and beverages with high nutrient-dense food to meet their nutritional needs.
The concept of high-nutrient-dense foods is not proposed by this version of the guidelines, but a relatively mature nutritional concept, the so-called high-nutrient-density foods refer to foods that provide vitamins, minerals and other health-promoting ingredients, and such foods basically do not contain or only contain small amounts of refined sugar, saturated fatty acids and sodium.
To put it simply, most of the natural unprocessed foods are high-nutrient-density foods, such as vegetables, fruits, lean meats, fish, whole grains, etc., while some of the foods produced by the processed or modern food industry are low-nutrient-density foods, such as sugary drinks, various desserts, instant noodles, biscuits and so on.
Another concept corresponding to nutrient density is energy density, which is also a food with higher calories per unit volume or weight, such as fried instant noodles.
We can understand it like this:
Relatively speaking, foods with high nutrient density are biased towards foods with low energy density, such as vegetables and fruits, and some are to meet both high nutrient density and high energy density, such as nuts, nuts contain more protein, unsaturated fatty acids, minerals, vitamins, etc., nutritional density is considerable, but its calorie density is also very high, so it is not advisable to eat more;
Many foods with low nutrient density are usually high-energy density foods, such as sugary diets, various desserts, fried foods and so on.
Food label is a very important basis to help us choose healthy food, we look at the food label on the one hand to see which ingredient is ranked first, the first is the food in the composition of the largest head, on the other hand, we must understand the food components accounted for the total daily intake percentage, which is the core of reading food labels.
On nutrition labels, the nutrient content per 100 grams or per 100 ml or per serving of food is indicated as a percentage of the nutrient reference value (NRV), which is mandatory labeling content, indicating that 100 grams or 100 ml or a portion of food contains a certain nutrient that provides a percentage of the body's daily needs.
For example:
The NRV% of sodium for a certain food is 20%, and if you eat 100 grams of the food, you will consume 20% of the sodium needed for a day;
The NRV% of sodium in another food is 105%, and if you eat 100 grams of this food, not only does it consume the full amount of sodium needed for the day, but also exceeds 5%.
This article also mentions an important point, eating out should also pay attention to the right amount and balance, out of the restaurant, we tend to eat more and eat greasy, which is a problem that needs to be paid attention to. There is also the problem of takeaway.
If you order takeout at home, you may wish to prepare some oil absorbent paper, absorb the oil and then eat.
Public chopsticks divide meals and eliminate waste
Core Requirements:
● Choose fresh and hygienic food and do not eat wild animals.
● Food preparation raw and cooked separately, cooked food secondary heating to be hot through.
● Pay attention to hygiene, starting from the chopsticks of the meal.
● Cherish food, prepare meals on demand, and advocate that meals are not wasted.
● Be a practitioner of sustainable food system development.
unscramble:
This last point teaches us not to eat wild animals, to cherish food, "a porridge and a meal when thinking is not easy to come by", so when preparing meals, we should prepare on demand, rather than less, not too much.
If you can share meals, it is better, meal sharing is undoubtedly more appropriate from the perspective of hygiene, but Chinese still like to share meals, if you can't do meal sharing, then at least the use of public chopsticks will be more hygienic, which is also the new crown pneumonia epidemic affected us for several years, people now pay more attention to the problem.
summary
The 2022 edition of the Dietary Guidelines for Chinese Residents combines the development of the times and puts forward many more specific, healthier and more down-to-earth dietary requirements.
We have at least three principles: comprehensive, balanced, and unpretentious!
Comprehensive: eat everything;
Balance: any food suitable for the stop;
Unpretentious: Not overly superstitious about the various unreliable statements about diet.
Eat well, run well, eat evenly, harvest health!
This article was reviewed and approved by the Science Popularization Committee of Jiangsu Physiological Science Society.
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# Topic discussion
After reading the 2022 edition of the Dietary Guide for Chinese Residents
What did you gain?