This is an automatically translated article.
Nutrition plays an important role in human health, regardless of age. In order to express the needs of which food groups need to be supplemented more and which food groups should be limited in each period, many countries around the world use a nutritional pyramid model. So what is the meaning of the nutrient pyramid?
1. What is the pyramid of nutrition?
English nutrition pyramid is also known as Food pyramid. This is an eating model set up by nutritionists to guide a subject to set up the best and adequate diet for the body, in accordance with nutritional needs.
Nutrient pyramid shows the amount of food required. The nutrition pyramid applies to many subjects, from children, adults to the elderly.
The food pyramid has a pyramid-like structure with the widest bottom representing the most essential food groups for the body, then gradually increasing and narrowing until the top represents the food groups. Food should be eaten in moderation and limited.
2. Nutrition pyramid explanation
Normally, the nutrition pyramid will be divided into 5 or 6 floors, corresponding to 5 or 6 food groups that need to be supplemented for the body. Including: Starch group, vegetable group, protein group, fat group, sweets, salt.
2.1 Starch group The starchy group, also known as the carbohydrate group, helps provide energy, vitamins, minerals and fiber for humans. This group is generally low in fat and cholesterol. The human body needs starch to have enough energy to play and work all day.
Starchy foods include: rice, potatoes, corn, rice products such as noodles, vermicelli, bread, ... in addition to whole grains. On average, an adult needs to consume 12kg of this food group a month.
Một số loại thực phẩm thuộc nhóm tinh bột (carbohydrate)
2.2 The group of vegetables and fruits The group of vegetables and fruits is the group ranked in the second part on the bottom of the pyramid rich in vitamins, minerals and fiber to help provide nutrition for the body. With the second position of the nutrition pyramid, it shows that the group of vegetables and fruits is very necessary for the body, people should eat a lot.
In addition to eating green vegetables, you should also eat fresh fruits, because fruits are a rich source of nutrients without needing to be processed.
2.3 Group of protein-fortified foods, dairy products The group of protein-fortified foods ranks third in the nutrition pyramid, above vegetables and starches. Protein supplements make the body stronger.
Foods rich in protein, protein can be mentioned as meat, fish eggs, seafood, ... however, it is recommended that an adult should only consume a maximum of 150g to 210g of meat per day. Dairy products such as butter, cheese, yogurt,... help provide calcium and vitamin B2 for the body.
At any age, should drink at least 1 cup a day, especially for children who are in the developing age, it will help children develop to their maximum height and weight.
Milk has a lot of fat, so you can choose whole milk, low cream or low fat, skimmed milk to drink depending on your health status. For adults and the elderly, they should choose low-fat, low-cream because they also consume other foods to avoid being overweight.
Particularly for children who are in the developing age, should drink whole milk to provide the most complete nutrition. In soybeans, chickpeas and bean products are rich in protein, not just meat, they are better than animal protein.
2.4. Fat group The fat group is located near the top of the pyramid, showing that this is a food group that should be limited. Fats provide solvents to help dissolve vitamins such as A, D, E, K, making it easier for the body to absorb substances.
Should use healthy and good fats for the body such as using oils made from plants such as olive oil, soybean oil, Gac oil, ... in processing. However, the body only needs a small amount of this group of substances to support the heart and brain, so it should not be used too much. Limit eating fried food with animal oil, animal organs
2.5. The salt and sugar group The salt and sugar group is located at the top of the nutritional pyramid, showing that this is the most restrictive food group possible in the diet.
Use iodized salt to taste food, prevent goiter. Only eat bland because eating salty will increase the pressure of the kidneys.
Nhóm muối, đường là nhóm thực phẩm hạn chế nhất có thể trong khẩu phần ăn.
3. The meaning of the nutrition pyramid
Through the nutrition pyramid, it will help build scientific eating habits, what food groups should be added and what food groups should be limited, thereby adjusting your own diet, knowing how to choose foods in 1 Reasonable meals to ensure the best health for the whole family.
It can be seen that the nutrition pyramid is simple, easy to visualize and can be understood by everyone, thereby bringing high efficiency to users.
In addition to applying a nutritious food pyramid to have a healthy body, we should also maintain a healthy lifestyle, limit alcohol, stimulants, and exercise regularly.
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