The basic structure of the diet refers to what

I. The division of staple and side dishes is obvious. In China's traditional dietary structure, staple foods are mainly starchy foods, such as rice, noodles, mixed grains, potatoes and so on. As starch takes time to hydrolyze in the gut, there is no sudden excess of glucose in the human body, and blood glucose levels rise more gently, which is very different from the Western diet that is heavy on sucrose.

Because of the obvious division between staple and side dishes, people eat mainly staple foods, supplemented by dishes, and the nutrient ratios are more appropriate. Usually, carbohydrates account for 65% -70% of the total energy; protein accounts for 10% -15% of the total energy; fat accounts for 20% -30% of the total energy. In many western countries, because of the main and secondary food division is not obvious, it is very easy to eat too much fat, and even more than 35% -45%; as we all know, high-fat diets are often associated with high blood pressure, obesity, and even the occurrence of tumors and other diseases.

The division of main and side dishes can also make the daily intake of calories relatively low. Such as per 100 grams of rice, white flour for 350 kcal, potato lowest per 100 grams of only 77 kcal, relatively limited, so the average daily intake of calories is not easy for Chinese people to exceed the standard. In the 1930s, the famous American nutritionist Claude Mecca's test proved that limiting calorie intake, each meal is only eight full, is to prevent aging, one of the important ways to extend life.

Second, meat, vegetarian mixed food. Western dietary structure is to a dish, a dish to the composition of most of the varieties of a single such as pork chops, steak, grilled chicken, fried eggs, toasted bread slices, etc., rarely with a few varieties of combinations into a dish. Meat-vegetable mix is a major feature of the Chinese dietary structure, which not only enriches the variety of dishes, but also adds and beautifies the taste effect of the dishes, but also enriches the nutritional value of the dishes, for example, meat is based on the protein nutrients, while the vegetables are based on minerals and vitamins. The combination of meat and vegetables can also make the acidity of meat dishes can be reduced.

Third, beans and soy products. In our daily diet, beans and soybean products, most of which occupy a certain important position, with the Western dietary comparison of meat is relatively small, while the intake of soy protein is relatively more. Also contains some special substances, such as saponin, can prevent the production of lipid peroxide easily caused by atherosclerosis, can inhibit fat absorption, promote fat decomposition. Another example is soy isoflavones, which is a structure similar to estrogen, with estrogenic activity of plant hormones, into the middle-aged women, often eat soy or soy products, can be received to supplement and partially replace the role of estrogen, thereby slowing down the aging, to maintain a relatively young.

Beans and soy products, in addition to soybeans and tofu, there are tofu brain, oil tofu, dried tofu, thousand sheets, bamboo, etc., which not only enriches the variety of vegetarian dishes, and meat **** cooking, but also reduces the saturated fatty acids in the fat easily caused by hypertension, coronary heart disease, diabetes and other symptoms. Dry beans in the black beans, mung beans, peas, broad beans, small beans, etc., but also more of their own characteristics, small beans and rice, millet, corn residue **** cooking, is the best combination of grain and beans mixed food. Mung bean sprouts can reduce heat and are an important detoxifying substance. Fresh beans are cowpeas, lentils, beans, beans, etc., not only flavorful, and contains more minerals and vitamins.

Fourth, fish and shrimp. In China's traditional dietary structure, daily meat dishes second only to meat when push fish and shrimp, offshore areas are more so. Fish and shrimp are not only rich in protein, an average of about 15% -20%, and rich in collagen and lipoproteins, collagen is the main component of the intercellular matrix, is an important beauty material. Fish contains less fat, generally about 2%, and mostly composed of unsaturated fatty acids, is conducive to atherosclerosis and coronary heart disease prevention and treatment. Fish contains low calories, most of the 100 kilocalories per 100 grams or so. Small fish, small shrimp is also rich in calcium, such as noodles tow small fish, even the bones to eat together, more increased calcium intake. As more types of fish, relatively small individuals, easy to take, so cooking methods are diverse, including cooking with meat ****, such as salted fish meat, is a good dish.

Fifth, cooking methods to fry, stew-based, not only convenient, but also can retain more vitamins. Stewed vegetables, including soup and braised, this longer cooking method, not only is conducive to the decomposition of nutrients in dishes, especially meat dishes, but also to make some of them, the human body is beneficial to a large number of components. Such as braised pork or grilled elbow, cooking 2.5 hours, pork fat content decreased by 41.04%, saturated fatty acids decreased by 40% -51%, unsaturated fatty acids increased significantly.