Health Encyclopedia

Healthy diet in Pyramid is divided into seven layers, the top level is the dessert with butter, followed by dairy, fish or a small amount of red meat, nuts and beans, fruits and vegetables, whole grains and vegetable oil, the bottom layer and the food has nothing to do -- long and proper physical exercise.

First layer: butter and desserts

Whether it's old-fashioned Pyramid or professor Willett's latest Pyramid, butter and desserts are at the top. This shows that this kind of food in addition to increasing calories and fat, almost no other effect, not to mention the health benefits. If you want to keep a slim figure, it is best to stay away from this layer of food; but if you need to engage in large amount of physical exercise, such as running and swimming, you can eat a piece of chocolate before exercise to add strength and heat.

Second layers: dairy products

In old Pyramid, dairy products are on the second floor with meat. Professor Willett puts milk products on the second floor alone because too much dairy can increase the burden on the heart and lead to elevated cholesterol, which is more harmful than meat.

Some people emphasize that dairy products can increase calcium in the body. In fact, dairy products are not the only and not the best way to obtain calcium. Experiments have shown that two cups of milk provided by calcium is equivalent to a few pieces of tofu to supplement the body's calcium content. Of course, you do not have to change the habit of drinking milk every day, but try to drink skim milk more reasonable.

Third layers: fish or small amounts of red meat

Seafood meat is called "white meat", the meat is rich in protein and amino acids, but not into fat, so it can be appropriate intake of 2 to 4 times a week. Other "red meat" foods, excessive intake will lead to increased incidence of cardiovascular disease, especially animal offal, it is best not to eat frequently, even young people, high cholesterol targets for the future will be buried evil.

Fourth layers: nuts and beans

This kind of food was neglected in the old Pyramid, and Professor Willett thought they were important. Many people think that nuts lead to fat accumulation. In fact, the oils in nuts are vegetable oils, which are cleaner than those in animals, and contain more vitamins and other nutrients. Soy products contain a variety of trace elements, especially the proportion of calcium content is very large, for osteoporosis people and the elderly are very good.

Fifth: vegetables and fruits

The importance of vegetables and fruits to human health does not need to be stressed too much. As much as possible, within the limits of the stomach, take the two most beneficial foods to the body.

Sixth layer: whole wheat food and vegetable oil

Vegetable oil is not included in the old Pyramid. In real life, vegetable oil is an essential ingredient in the cooking process. To control like soybean oil, salad oil and other vegetable oil containing saturated fatty acid intake, increase the intake of mainly containing unsaturated fatty acids such as sesame oil.

The seventh layer: long-term and appropriate physical exercise

Professor Willett has surprisingly listed physical exercise as the "foundation" of Pyramid. He believes that a perfect diet should be based on a healthy lifestyle. Life lies in movement, and only by combining exercise with scientific diet can you keep your body in its best condition.

8 essential nutrients required

Modern medical research shows that the human body needs nutrients less than a hundred, some of which can be synthesized by itself, but not its synthesis, manufacturing, manufacturing must have the outside intake of about more than 40 kinds of fine points, can be summarized in 8 major nutrients.

Nutrient 1 and protein

Protein is the basis for all life, in the synthesis and decomposition of the body constantly, constitutes an important component, update, repair of tissue and cells, which participate in the regulation of metabolism and physiological function, ensure energy growth, development and reproduction, genetic and supply body. Meat, eggs, milk, fish, beans are the main nutrients that provide protein.

Nutrient 2, fat

Fat is one of the sources of energy. It assists in the absorption of fat soluble vitamins (A, D, E, K and carotene), protects and holds the viscera, prevents heat loss, and maintains body temperature. Fat is the main nutrient that provides fat.

Nutrient 3, vitamins

Vitamins are essential to the health of the human body. The amount of vitamin needed is small, but the body cannot be synthesized or synthesized. It must be taken from food. Vitamin soluble (vitamin B, vitamin C) and fat soluble (vitamin A, D, E, K, etc.) two categories. They are important for normal growth, development and physiological function of human body. Vegetables and fruits are the main nutrients to provide vitamins.

Nutrient 4, carbohydrate (carbohydrate)

Carbohydrate is the main energy substance of human body. More than 70% of the energy needed by human body is supplied by carbohydrate. It is also an important component of tissues and cells. Cereals are the main nutrients for carbohydrates.

Nutrient 5, minerals

Minerals are important components of bones and teeth and other tissues, can activate hormones and maintain the main Xiao angiotensin system, has a very important role in regulating physiological function. Vegetables and fruits are the main nutrients for minerals.

Nutrient 6, water

Water is the main component of the body fluid, is necessary to maintain life, accounting for about 60% of body weight, with regulating body temperature, transport substances, and promote the chemical reaction and lubrication. The source of water is mainly the water we use every day to maintain the body's needs.

Nutrient 7, cellulose

Of carbohydrates. Including: cellulose, hemicellulose, lignin, pectin, etc.. After ingestion, it is not digested and absorbed by the human body to form waste residue. Excreted with the bowels. It can promote intestinal peristalsis, while absorbing excess fat, cholesterol and other excreted; effective prevention of adult cardiovascular diseases, gastrointestinal diseases.

Nutrient 8 and dietary fiber

Dietary fiber is a component that can not be absorbed and absorbed by plants. It is an essential factor in maintaining health. It can soften the substance in the intestine, stimulate the peristalsis of the stomach wall, and assist defecation. And reduce the absorption of cholesterol and glucose in the blood.

This is the basic common sense of a healthy diet. In addition, we also develop a scientific and healthy eating habits, such as sitting to eat the soup before meals, eat meals, eat bitter food, meat, fruit and vegetable dish selection, convenient calcium, early morning drink, afternoon snacks and so on, so as to ensure their health.