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Modern life gives people more choices of food for daily meals. However, a meal with a variety of foods may still not really provide us with the necessary micronutrients. So what is the right diet?
1. What is a reasonable diet?
Every day the human body is always renewing itself, always creating muscles, bones, skin, blood... So the food we eat is the source of raw materials for this renewal process. . It can be seen that eating is an urgent need of the body, a reasonable diet with all the necessary nutrients will ensure good intellectual and physical development, as well as ensure the human activities.
Today, for many different reasons, Vietnamese meals are still considered by nutritionists as not nutritious enough. In fact, according to the common ground, the general living standard of Vietnamese people is still low, so the menu of many families still lacks a source of important micronutrients such as vitamin A, iron (usually found in beef, red meat... ) or zinc (found in seafood). On the other hand, due to the unreasonable food selection habits of housewives, family meals do not really provide enough micronutrients.
According to nutrition experts, in daily meals, especially in main meals, it is necessary to ensure enough 4 main food groups in addition to a variety of foods:
Carbohydrates; Essential fatty acids (fats); Essential amino acids (proteins); Vitamins, minerals and water. It can be said that in a meal, there must be a combination of at least 15 ingredients from 4 food groups to ensure a sufficient amount of micronutrients in the diet.
Chế độ dinh dưỡng hợp lý cần đảm bảo cân đối giữa các nhóm thực phẩm
2. 10 tips for proper nutrition
2.1. Eat a variety of foods, ensure enough 4 groups of flour-protein-fat-vitamins and mineral salts No one food can provide a full range of nutrients to meet all the needs of body. Therefore, the most reasonable diet is to combine eating a variety of foods and regularly changing dishes every day.
2.2. Combination of foods from animal and plant protein sources A reasonable diet should include foods such as shrimp, crab, fish and beans. should eat shrimp, crab, fish and beans. In animal protein, there are many essential amino acids that cannot be replaced with a balanced ratio, so protein sources from animals have high biological value. The most common sources of animal protein are: meat, eggs, fish, milk, seafood... Meanwhile, foods that provide vegetable protein such as beans and pulses often have little or no cholesterol, such as: in plant proteins. Therefore, a reasonable diet is when the diet needs to meet at least 1/3 or better, 1/2 of the protein in the meal comes from animal protein sources. In which shrimp, crab and fish are valuable sources of protein with all essential amino acids. On the other hand, fish fat is also rich in vitamins A, D, essential unsaturated fatty acids and low in cholesterol. Eat 2-3 servings of fish per week instead of animal-based meats.
2.3. Combine vegetable oils and animal fats properly In the 10 tips for proper nutrition, sesame, peanuts are foods rich in fat and also high in protein are recommended. Fat in sesame and peanuts contains many unsaturated fatty acids: oleic acid, linoleic acid, very little cholesterol and many B vitamins. Eat a combination of vegetable fat (oil, sesame, peanut) with animal fat (fat) to create a balance in the meal structure. We should not only use animal fat but should add sesame and peanuts to our daily meals.
2.4. Using iodized salt, not eating salty Iodine is very necessary for the body to prevent goiter, the use of iodized salt in daily foods can be enough to meet the body's iodine needs. The body's salt requirement is less than 5 grams per day. However, today's industrial lifestyle with the consumption of many processed foods makes people consume much more salt than necessary. This leads to an increased risk of high blood pressure, kidney disease, stomach cancer, osteoporosis or asthma.
2.5. Eat fresh vegetables and fruits every day Vegetables are a source of many vitamins and minerals necessary for the body, stimulate appetite, secrete function of digestive glands, fight constipation and quickly remove toxins and excess cholesterol. out of the body.
Some vegetables, especially spices, also have medicinal effects and are considered a valuable source of plant antibiotics such as onions, garlic, perilla... for adults is 300g/person/day and for children is 100-200g/child/day.
2.6. Ensure safety and hygiene in the selection, processing and preservation of foods. Food consumed every day should be fresh and clean, free from banned preservatives and toxic chemicals, and not contaminated with harmful chemicals. pathogens such as typhoid, cholera, dysentery, helminths and bacteria that cause botulism. The process of processing and preserving food also needs to be done properly so as not to cause poisoning and to keep the maximum amount of nutrients in the food.
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2.7. Drink enough water Water is a basic component of life, accounting for about 1/2 of an adult's body weight and 2/3 of a child's body weight. Every day the body needs about 2,500ml of water, of which water is provided from drinking about 1,000 - 1,500ml, the rest will be provided from food. Nutritionists recommend using fruit juices, vegetable juices, fresh or dry tea that are not too thick for daily use, and limit carbonated water, soft drinks, alcohol, and beer.
2.8. Breastfeed your baby immediately after birth and for the first 6 months, continue breastfeeding until the baby is 24 months precious contains a lot of vitamin A, antibodies to prevent disease. Children should be exclusively breastfed for the first 6 months and continue to breastfeed for up to 24 months in addition to a reasonable nutritional supplement. Complementary foods should not be given to children too early before the age of 6 months, on the other hand, when the child is 6 months old, even though the mother still has enough milk, she must also give the child complementary foods because at this time breast milk cannot meet the requirements of the nutritional requirements. children's needs. Children should be weaned when they are healthy, when the weather is cool and at 24 months, do not wean before 12 months.
2.9. Children after 6 months of age and adults should supplement milk and dairy products Milk is a very good food for all ages. Therefore, children after 6 months and adults should choose to use more types of milk such as cow's milk, goat's milk, soy milk, dairy products such as yogurt, cheese... with appropriate amounts for each person. ages. Elderly people should add 2 glasses of calcium-rich milk per day to ensure the source of nutrients for the body and prevent osteoporosis.
2.10. Maintain a healthy lifestyle Increase physical activity, do not smoke, limit alcohol, beer, carbonated drinks and sweets to help maintain a reasonable weight, limit diseases.
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