May 12-18 is
The 10th "National Nutrition Week" in mainland China
This year's theme is:
Milk beans add nutrients, less oil is healthier
According to the "Evaluation of Nutrient Intake of Adult Residents in China" released by the Chinese Center for Disease Control and Prevention, the proportion of calcium, zinc, selenium, magnesium, vitamin B1 and vitamin B2 intake of adult residents in mainland China is relatively high, and the proportion of insufficient intake of vitamin B1 and vitamin B2 has reached 80%.
However, these two vitamins are indispensable for the human body, and long-term intake of insufficient vitamins will affect the normal physiological functions of the body.
01
Vitamin B1 deficiency can lead to "beriberi"
Vitamin B1, also known as thiamine or anti-neuritis factor, is required at 1.4 mg/day for adult men and 1.2 mg/day for women.
If the supply is insufficient, it will bring great trouble to human health, the most serious manifestation is "beriberi", which is different from what we usually call "athlete's foot" or "athlete's foot", adults suffering from beriberi first appear weak, easy to get tired, and then manifest as headache, insomnia, dizziness, loss of appetite, indigestion and other symptoms.
If vitamin B1 supplementation is not done at this time
It is possible to continue to develop
There are three types of beriberi:
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1. Dry beriberi is manifested as polyneuritis symptoms such as acral paralysis or dysfunction;
2. Wet beriberi is mainly manifested as heart failure, pulmonary edema and other symptoms;
3. Acute fulminant cardiac vascular beriberi is manifested as acute circulatory failure, shortness of breath, irritability, and blood pressure drop, and patients can die of acute heart failure within hours or days.
These three groups of people
Predisposition to vitamin B1 deficiency
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1. People who have eaten refined white rice noodles or finely processed foods for a long time;
2. High-demand groups, such as lactation, high-temperature workers, hyperthyroid patients, etc.;
3. People with malabsorption, such as patients with long-term diarrhea, alcoholism, and malignant tumors.
Food sources of vitamin B1 are very rich, such as grains, cereals, potatoes, legumes, yeast, hard fruits, animal hearts, liver, kidneys, lean meat, eggs, etc.
Among them, the highest content in cereal germ, such as wheat germ powder is 3.5 mg/100 g, if the grain is milled too finely, the rice bran and bran are removed, 80% of the vitamin B1 will be lost.
When cooking, do not rub rice with water many times, do not discard rice soup when cooking, and do not add alkali when cooking porridge, boiling beans or steaming steamed buns, otherwise it will cause a lot of vitamin B1 destruction.
02
Vitamin B2 deficiency can lead to "rotten mouth"
Vitamin B2, also known as riboflavin, is the same as vitamin B1 and is required at 1.4 mg/day for adult men and 1.2 mg/day for women.
Vitamin B2 is widely involved in the body's metabolic process, and riboflavin is a component of many important prosthetic groups in the body's enzyme system, which plays an important role in maintaining normal substance metabolism and energy metabolism.
Lack of vitamin B2 will cause angular cheilitis (commonly known as "rotten corners of the mouth"), red and even ulcerated corners of the mouth and lips, seborrheic dermatitis on both sides of the nose, etc., and when the deficiency is severe, it can also cause symptoms such as conjunctivitis, blepharitis, corneal vascular hyperplasia, photophobia, iron deficiency anemia and so on.
Riboflavin is widely found in animal and plant foods, and the internal organs of animals (heart, liver, kidneys) contain the highest riboflavin, which can contain about 2mg per 100g. Milk, dairy products, and eggs are also high in riboflavin. Among the fish, eel has the highest content.
Dried legumes and green leafy vegetables are also high in riboflavin. However, the content of cereals is closely related to processing methods and cooking methods, and the loss rate of waterlogging and cooking is larger, such as the preservation rate of riboflavin after boiling millet is only 30%.
Edit | Ren Junfei is in charge of the editor| Zhang Xiuli
Source | Popular Science China
Produced by the Guangdong Health Online all-media team