What is more nutritious to eat and how to eat healthier?
Recently, the Chinese Nutrition Society compiled
Dietary Guidelines for Chinese Residents
After a gap of 6 years, the revision was launched again
The new version of the guidelines distills the Eight Guidelines for a Balanced Diet
"Hand in hand" is given
Scientific advice on how to eat reasonably and select and cook food
Xiaobian helps you circle the key points
Let's take a look!
6 "Core Recommendations" become 8 "Dietary Guidelines"
(Source: China Food Safety Network)
Compared with the 2016 edition of the Dietary Guidelines for Chinese Residents, the 2022 edition changes the original six "core recommendations" to eight "dietary guidelines". New contents such as regular eating, adequate drinking water, cooking, public chopsticks, elimination of waste, and dietary hygiene have been added. Experts said that these contents are aimed at the unhealthy lifestyles of mainland residents, and also reflect the concern for public health and personal hygiene under the new crown epidemic.
Proposed for the first time the "Oriental Healthy Diet Model"
Come and copy the homework!
"Oriental Dietary Model"
There are some healthy dietary patterns abroad, which can significantly reduce the incidence of disease and improve the quality of life, such as: Mediterranean dietary model, American DASH dietary model, etc. But for Chinese residents, the enforceability of these models is low. The 2022 edition of the Dietary Guidelines proposes for the first time the "Oriental Healthy Diet model".
Yang Yuexin, chairman of the Chinese Nutrition Society and director of the Expert Committee on the Revision of Dietary Guidelines, said, "In the nutrition survey and chronic disease survey of the Chinese Center for Disease Control and Prevention, it was found that the dietary patterns in the Jiangnan region represented by Jiangsu, Zhejiang and Shanghai and the coastal areas such as Guangzhou and Fujian are considered to be representatives of relatively healthy dietary patterns. ”
"Its main characteristics are light and salt, diverse food, grain-based, vegetables, fruits and soy products are abundant, often eat fish and shrimp and other aquatic products and milk, and have a high level of physical activity." This model avoids nutrient deficiencies and obesity, as well as the occurrence of related chronic diseases, and increases life expectancy. ”
Source: Chinese Nutrition Society
"One liter, one drop, two refinements"
Help you draw the point!
1
One drop
Salt intake was reduced from "<6 g" to "<5 g".
2
One liter
Milk and dairy products increased from "300 grams" to "300-500 grams", and it is best to have one pound of milk per person per day.
3
Two refinements
Although the total intake of animal foods has not changed, the number of times to eat them has been refined. From the 2016 version of "40 to 75 grams of livestock and poultry meat, 40 to 75 grams of aquatic products, and 40 to 50 grams of eggs" to "120 to 200 grams of animal food per day, aquatic products and 1 egg per day at least twice a week".
4
Appropriate supplementation of cereals and potatoes
The recommended amount of cereals and potatoes was revised from the original 250 to 400 grams to 200 to 300 grams, including 50 to 150 grams of whole grains and miscellaneous beans, and 50 to 100 grams of potatoes.
5
Advocate adequate drinking
In mild climate conditions, adult males with less activity drank 1700 ml of water per day, and adult women drank 1500 ml of water per day.
During the pandemic
Do you know these hoarding strategies?
Under the epidemic
Do a good job of scientific and reasonable reserves every day
Risks can be avoided when they come
"Panic Hoarding"
How to follow the Dietary Guidelines
Eat healthier?
How to balance nutrition with convenient storage?
Here are a few tips
How many vegetables should I buy?
How many vegetables to buy depends on how many vegetables you need to eat each day. The Dietary Guidelines for Chinese Residents recommend that meals have vegetables, and that 300-500 grams of vegetables are guaranteed to be consumed every day, and dark vegetables should account for at least half. Simply put, we recommend that adults eat a pound of vegetables a day, that is, 500 grams, and children can reduce them appropriately according to their age.
Suppose a family of three, per capita 1 kilogram of vegetables per day, 3 kilograms of food per day for a family of 3, multiplied by the number of days, is the amount of goods that need to be stocked.
How to mix vegetables with the most nutritious?
The dietary guidelines for Chinese residents recommend that you should eat at least 12 kinds of food every day, 25 kinds of foods per week, pay attention to a variety of considerations when buying vegetables, and the mix and matching of leafy vegetables + rhizomes + mushrooms can be taken into account in terms of type and shelf life.
What kinds of vegetables are resistant to storage?
In general, vegetables with less moisture are more resistant to storage, and can also be stored according to the table.
How to keep vegetables longer?
The bundled vegetables bought are pre-cooled and heat dissipated first, and the shelf life is extended by reducing the temperature of the vegetables.
It is best not to wash vegetables before storage, especially green leafy vegetables, which cannot be cleaned before preservation. Although some stems, fruits and vegetables can be cleaned, it must be clean tap water, preferably flowing water, after cleaning and drying, and then keep fresh, otherwise it is easy to rot.
When storing vegetables, the temperature of the refrigerator refrigerator room should be adjusted to about 2-4 ° C, and it should not be too full, and there should be a gap of about 2-3 cm around.
If you can't eat vegetables such as broccoli, carrots, peas, zucchini and so on within a week, you can blanch the vegetables and let them cool, put them into plastic bags and freeze them in the refrigerator.
1-2 days to check the quality of vegetables, for the leaves of yellowing vegetables to take out the yellow leaves in time, there are rotten vegetables to throw away the whole package of vegetables, so as not to pollute the possibility of other vegetables.
Right now
About eating, drinking and drinking these things
Have you figured it out?
Source: Farmers Daily WeChat integrated from the Chinese Nutrition Society, People's Daily, China Food Safety Network public number, food research and development and production public number, Wen Wei Po, etc
Content arrangement: Ni Yang Jinzi (probationary)
Producer: Huang Hui Editor & Typesty: Ni Yang Jinzi (Trainee)