Tonight from 8:15 a.m. to 10:15 p.m
I will live answer the question of how to deal with menopause, and you are welcome to come to me in the live room with questions
Author:
Yang Yuexin, Director of the Expert Committee on The Revision of Dietary Guidelines, Professor, Institute of Nutrition and Health, Chinese Center for Disease Control and Prevention
Tian Su, Secretary of the Expert Committee for the Revision of Dietary Guidelines, Associate Professor of Hebei Medical University
Recently, the Chinese Nutrition Society officially released the Dietary Guidelines for Chinese Residents (2022). After 6 years, the "Dietary Guide for Chinese Residents", which is known as the Chinese dietary treasure book, has finally been updated!
For our menopausal women, the criterion 3 of "eat more vegetables and fruits, milk, whole grains, soybeans" can be practiced in the daily diet, and the intake of calcium, vitamins and dietary fiber can be guaranteed.
In order to make it easier for everyone to better understand this guideline, reprint a practical article for everyone to learn.
【Core Recommendation】
√ Fruits and vegetables, whole grains and dairy products are an important part of a balanced diet.
√ meals have vegetables, ensure that the daily intake of not less than 300g of fresh vegetables, dark vegetables should account for 1/2.
√ eat fruit every day, ensure the intake of 200 to 350g of fresh fruit per day, juice can not replace fresh fruit.
√ eat a variety of dairy products, and the intake is equivalent to more than 300ml of liquid milk per day.
√ Often eat whole grains, soy products, and eat nuts in moderation.
Fruits and vegetables, whole grains, dairy, and soybeans are important sources of vitamins, minerals, high-quality protein, dietary fiber, and phytochemicals that play a key role in improving dietary quality.
-1-
How to pick vegetables and fruits
1. Heavy "fresh"
Fresh seasonal vegetables and fruits, bright color, like living plants, its high moisture content, rich nutrition, fresh taste; eating such fresh vegetables and fruits has many benefits for human health.
2. Choose "Color"
According to the color shade, vegetables can be divided into dark vegetables and light vegetables. Dark vegetables refer to dark green, red, orange and purple vegetables, which have nutritional advantages, especially rich in β-carotene, which is the main source of dietary vitamin A, and should be carefully selected.
3. More "products"
When picking and buying vegetables, it is necessary to change many times, and reach at least 3 to 5 kinds per day (Table 1). Summer and autumn are the most abundant seasons of fruit, different fruits have different sweetness and nutrient content, at least 1 to 2 kinds of fruits per day, the preferred seasonal fruits.
Table 1 Common vegetable types
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How to achieve it
Enough fruit and vegetable goals?
1. There are vegetables in the meal
In a meal of food, first ensure that the weight of vegetables is about 1/2, so as to meet the goal of "amount" for a day.
2. Eat fruit every day
Choose fresh seasonal fruits, buy them in different types, and place them in a place where they are easy to see and easy to get at home or work, so that you can eat them at any time.
3. Vegetables and fruits are skillfully matched
Focus on vegetable dishes, try some new recipes and combinations, and let the colorful vegetables and fruits decorate the table and delight the mood.
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Cook skillfully to keep vegetables nutritious
1. Wash first and cut later
2. Cook the soup
3. Stir-fry over high heat
4. Stir-fry and eat
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How to achieve more milk and soy
1. Choose a variety of dairy products
Compared with liquid milk, yogurt, cheese and milk powder have different flavors and different protein concentrations, which can be tasted more and enrich the diversity of diets.
2, soybeans and their products, you can change the pattern often eat
Figure 1 Legume food interchange diagram (by protein content)
It can be eaten in rotation every week with tofu, dried tofu, shredded tofu and other products, which can not only change the taste, but also meet the nutritional needs (Figure 1).
3. Milk products and soy products are regarded as necessities for dietary composition
Reaching the equivalent of 300 ml of liquid milk per day is actually not difficult (Figure 2).
Figure 2 Dairy products equivalent to 300 ml of liquid milk per day
(Based on calcium content)
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Whole grains, mixed beans
As an important component of the diet
1. Whole grains, good meal partner
It is recommended to eat 50 to 150g of whole grain foods per day, which is equivalent to 1/4 to 1/3 of a day's cereal.
2. Use red beans, mung beans and flower beans
Miscellaneous beans can be eaten with staple foods, exerting balanced nutritional effects such as dietary fiber, vitamin B, potassium, magnesium, etc., and improving protein complementarity and utilization.
3. Use modern cookware
Whole grains feel rough in the mouth, miscellaneous beans are not easy to cook, consumers who are accustomed to refining the soft taste of rice noodles, and should learn the appropriate cooking methods in the early stage of using whole grain miscellaneous beans.
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Nuts are beneficial, but should not be overdose
Moderate intake is good for health, and its energy should be counted in the total energy of three meals a day.
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Develop a good habit of food diversity from an early age
Parents should start from the child's childhood to pay attention to the cultivation of healthy eating behavior, create a healthy eating atmosphere in daily life, in order to increase the child's preference for vegetables, fruits, milk, beans and other foods, and to lead by example, so that children can hear and adapt to the balanced dietary pattern of food diversity.
【Key Facts】
√ Fruits and vegetables are rich in micronutrients, dietary fiber and phytochemicals.
√ Increased intake of vegetables and fruits, whole grains may reduce the risk of morbidity and mortality from cardiovascular disease. Increasing your intake of whole grains can reduce weight gain.
√ Increasing the total intake of vegetables and cruciferous vegetables and green leafy vegetables can reduce the risk of lung cancer.
√ Eat more vegetables, fruits, whole grains, can reduce the risk of colorectal cancer.
√ Milk and its products can increase bone density in children and adolescents; yogurt can improve constipation and lactose intolerance.
√ Soybeans and their products contain a variety of health-promoting substances, which have certain benefits for reducing the risk of osteoporosis and breast cancer in postmenopausal women.
Tonight from 8:15 a.m. to 10:15 p.m
I will live answer the question of how to deal with menopause, and you are welcome to come to me in the live room with questions