1, water: water accounts for about 65% of human body weight. In the case of completely no water intake, the metabolism stops, and it is difficult for people to live more than 72 hours.
In general, the minimum water requirement of the human body is 1500ml/d.
2, protein: the material basis of life, accounting for about 18% of the total mass of the human body.
Protein is divided into animal protein and plant protein, animal protein includes: fish, meat, eggs, milk; plant protein includes: beans and so on.
3, lipids: energy library, including oils and fats, is a general term for oils, fats, and lipids. It is a capacity nutrient, the main function is to provide heat, and can maintain human body temperature, protect internal organs, promote the body's absorption of fat-soluble vitamins.
source:
Animal origin. Fats in animals and in animal milk.
There are mainly poultry, livestock meat and lard, butter, milk fat, eggs and their products.
Plant-based sources. Oils and fats extracted from the fruit of the plant.
It is mainly derived from vegetable oil, soybean oil, peanut oil, sunflower oil and other vegetable oils and hard fruit foods, which are characterized by containing more unsaturated fatty acids.
4, carbohydrates (sugars): the main source of calories, once the lack of carbohydrates, the human body will appear general weakness, fatigue and other situations, and due to decreased blood sugar caused by dizziness, palpitations, severe can lead to coma; but if too much intake, it will be converted into fat deposited into the human body, will cause obesity, and even cause hyperlipidemia and diabetes.
polysaccharide. Rice, noodles and other staple foods are high in content.
Monosaccharides or disaccharides. Such as glucose, maltose and sucrose.
5. Vitamins: an important substance for the prevention and treatment of diseases
13 essential vitamins: vitamin A, vitamin B, vitamin C, vitamin D, vitamin e, vitamin K, vitamin H, vitamin P, vitamin pp, vitamin M, vitamin T, vitamin U, water-soluble vitamins.
Vitamin A, anti-dry eye disease vitamin, mostly present in cod liver oil, animal liver, green vegetables, lack of vitamin A is prone to night blindness.
Vitamin B1, thiamine, also known as anti-beriberi factor, anti-neuritis factor, etc., is a water-soluble vitamin. It is found in yeast, grains, liver, soybeans, and meat.
Vitamin B2, also known as vitamin G, is found in yeast, liver, vegetables, and eggs. Lack of vitamin B2 is prone to inflammation of the mouth and tongue (mouth ulcers) and so on.
Vitamin C, ascorbic acid, water soluble. Also known as ascorbic acid. Mostly found in fresh vegetables and fruits.
6. Minerals (inorganic salts): The general term for inorganic substances in the human body is the necessary raw material for maintaining the body's acid-base balance and normal osmotic pressure. There are more than 60 kinds of minerals, of which more than 20 are necessary for human life activities.
Minerals can be divided into:
Constant elements. Its content is greater than 0.01% of body weight, mainly calcium, magnesium, phosphorus, potassium, sodium, sulfur, chlorine and so on.
trace element. Its content is less than 0.01% of body weight, mainly iron, copper, zinc, selenium and so on.
Source: Minerals are mostly present in the outer layer of grains, and it is usually recommended to eat more coarse grains, which is more conducive to the body's absorption of minerals.
calcium
Function: Calcium is a nutrient for heart health, hemostasis, nerve health, muscle contraction, and skin, bone and dental health, which can reduce muscle and bone pain, maintain the balance of pH in the body, and alleviate abdominal pain and muscle twitching during menstruation.
Symptoms of inadequate intake: muscle cramps or trembling, insomnia or nervousness, arthralgia or arthritis, dental caries, high blood pressure.
Best food sources: almonds, corn oil, pumpkin seeds, cooked and dried beans, cabbage, wheat.
Best Supplements: The best forms of calcium supplementation are amino acid chelated calcium and calcium citrate, which are absorbed about 2.5 times more than calcium carbonate.
magnesium
Function: Magnesium strengthens bones and teeth, helps muscles relax and thus promotes muscle health, and is important for treating PMS and protecting heart and nervous system health. It is an essential substance for the production of energy and is also a co-radical for many enzymes in the body.
Symptoms of inadequate intake: muscle tremors or cramps, weakness in the extremities, insomnia or nervousness, hypertension, arrhythmia, constipation, convulsions or convulsions, hyperactivity, depression, insanity, lack of appetite, calcium precipitation in soft tissues (e.g., kidney stones).
Best food sources: malt, almonds, cashews, raisins, peanuts, garlic, green beans, crabs, pecans.
Best Supplement: The amino acid chelated magnesium and magnesium citrate are 2 times more absorbed than magnesium carbonate and magnesium sulfate.
sodium
Function: Maintains water balance in the body, prevents dehydration, contributes to nerve activity and muscle contraction, including myocardial activity, and also facilitates energy production while transporting nutrients to the cells.
Symptoms of inadequate intake: dizziness, heat stroke failure, hypotension, rapid pulse, lack of interest in things, lack of appetite, muscle cramps, nausea, vomiting, weight loss, and headache.
Best food sources: Kimchi, olives, shrimp, ham, celery, cabbage, crab, watercress, red kidney beans.
Best Supplements: Foods are abundant and do not require supplementation.
potassium
Functions: Potassium transfers nutrients into cells and transports metabolites out of cells; promotes nerve and muscle health, maintains fluid balance, relaxes muscles, contributes to insulin secretion and regulates blood sugar, continuously produces energy; participates in metabolism, maintains heart function, stimulates intestinal peristalsis, and excretes metabolic waste.
Symptoms of inadequate intake: rapid heartbeat and irregular heart rhythm, muscle weakness, tingling and pinprick sensation in the hands and feet, irritability, nausea, vomiting, diarrhea, bloating, cellulite, hypotension due to imbalance in the potassium-sodium ratio, confusion of thought, mental apathy.
Best food sources: watercress, celery, gherkin, radish, white cauliflower, pumpkin, honey, banana.
Best supplements: potassium gluconate or potassium chloride, slow-release potassium, seaweed.
iron
Function: Iron is a component of hemoglobin; involved in the carrying and exchange of oxygen and carbon dioxide; is a constituent substance of enzymes, which is also necessary for energy production.
Symptoms of inadequate intake: anemia, pallor, tongue pain, fatigue, listlessness, lack of appetite, nausea, and sensitivity to cold.
Best food sources: pumpkin seeds, almonds, cashews, raisins, walnuts, pork, cooked and dried beans, sesame seeds, pecans.
Best Supplement: The absorption rate of amino acid iron is 3 times that of Iron Guanyin iron sulfate.
zinc
Function: Zinc is a component of more than 200 enzymes in the body, as well as DNA and rna, is an essential substance for growth and development, and is also important for wound healing. Regulates the secretion of hormones derived from organs such as the testicles and ovaries, is effective in relieving stress, and promotes nervous system and brain health, especially for developing fetuses. It is helpful for bone and tooth formation, hair growth, and constant energy.
Symptoms of inadequate intake: insensitive taste and smell, white spots on at least two fingernails, susceptibility to infection, extensor of the skin, acne or hyperincretion of oil on the skin, low fertility, pale complexion, depressive tendencies, lack of appetite.
Best food sources: Oysters, lamb, pecans, shrimp, green beans, peas, egg yolks, whole grains, oats, peanuts, almonds.
Best Supplement: The amino acids chelated zinc, zinc citrate, and zinc methylpyridine work better than zinc sulfate and zinc oxide.
manganese
Function: Manganese contributes to the healthy formation of bones, cartilage, tissues and nervous system, and activates the activity of more than 20 enzymes, including antioxidant enzyme systems. It can stabilize blood sugar, promote the health of DNA and RNA, and is also an important nutrient for fertility and red blood cell formation, insulin production, reducing cellular damage, and improving brain function.
Symptoms of inadequate intake: muscle twitches, pain during the child's growth period, dizziness or poor balance, cramps, convulsions, knee pain, and joint pain. Deficiency can cause schizophrenia, Parkinson's disease, and epilepsy.
Best food sources: watercress, spinach, lettuce, grapes, strawberries, oats, celery.
Best Supplements: Amino acid chelated salts, manganese citrate or manganese gluconate.
Selenium Anti-cancer mineral element
Function: Selenium has antioxidant properties that protect the body from free radicals and carcinogens. It can also reduce the inflammatory response, strengthen immunity to fight infection, promote heart health, enhance the role of vitamin E, is an essential substance for the male reproductive system and metabolism.
Symptoms of inadequate intake: family history of cancer, premature aging, cataracts, hypertension, recurrent infections.
Best food sources: Oysters, honey, mushrooms, herring, tuna, cabbage, beef liver, gherkin, cod, chicken.
Best Supplements: Selenomethionine, Selenium Cysteine.
iodine
Is an important part of the thyroid gland. Iodine has an important physiological role in promoting protein synthesis, activating a variety of enzymes, regulating energy conversion, accelerating growth and development, promoting wound healing, and maintaining normal metabolism. Iodine deficiency in the human body leads to symptoms such as goiter enlargement, stunted development, and dementia. The daily intake of iodine is about 0.2mg.
7, dietary fiber: clean up garbage
Dietary fiber is abundant in vegetables and fruits, whole grains, beans and bacteria and algae foods.