Ask for a paper about diet balance and health.

Balanced diet refers to the establishment of a balanced relationship between dietary nutrition supply and physiological needs of the body in four aspects at the same time, namely, amino acid balance, calorie nutrition balance, acid-base balance and various nutrient intake balance, which are not lacking, unbiased and chaotic. Only in this way can the digestion, absorption and utilization of nutrients be facilitated. If the relationship is unbalanced, that is, the diet does not meet the physiological needs of the human body, it will have a negative impact on human health, and even lead to some nutritional diseases or chronic diseases.

(1) amino acid balance

The nutritional value of food protein depends largely on the quantity and proportion of eight essential amino acids contained in food. Only when the quantity and proportion are close to the needs of human body can human tissue protein be synthesized. Otherwise, it will affect the utilization of protein in food. The World Health Organization put forward the proportion of eight essential amino acids needed by human body. The closer the ratio, the higher the physiological value. When the physiological value is close to 100, that is, 100% is absorbed, which is called total amino acid balance. A protein that can achieve a complete balance of amino acids is called a complete protein. Using this standard, protein of various foods can be scored for amino acids. The amino acid ratio of eggs and human milk is very close to that of human body, which can be called food with balanced amino acids. The amino acid composition of most foods is unbalanced, so the nutritional value of protein is affected. For example, too high leucine in corn affects the utilization of isoleucine, and too high arginine in millet affects the utilization of lysine. Therefore, plant-based diet should pay attention to the reasonable collocation of food and correct the imbalance of amino acid composition. If corn and beans are mixed to make soybean corn flour and soybean millet flour, the utilization rate and nutritional value of protein can be improved.

Protein amino acid composition score of food.

Amino acid composition fraction of food

Ren nai 100

Eggs 100

Milk 95

Soybean 74

Rice 67

Peanut 65

Xiaomi 63

Wheat 53

Sesame 50

(2) Heat and nutrition constitute a balance.

Carbohydrate, fat and protein can provide calories to the body, so they are called calorie nutrients. The key to a balanced diet depends not only on the intake of these three nutrients, but also on the balance of their proportions. It is generally believed that 60-70% of human thermal energy comes from carbohydrates, 10- 15% from protein and 20-25% from fat. According to this composition ratio, and considering the difference of energy produced by different nutrients (1g protein or sugar can produce 4 kilocalories, 1g fat can produce 9 kilocalories), the intake ratio of the three major thermal nutrients in food is: carbohydrate: protein: fat = 6: 1:0.7.

When dietary fat and calories are provided too high, it will cause obesity, hyperlipidemia and heart disease. When the heat supply of protein is too high, it will affect the normal function of protein, cause protein consumption and affect the nitrogen balance in the body. On the contrary, when the supply of carbohydrates and fats is insufficient, the protection of protein will be weakened. The three affect each other, and once there is imbalance, it will affect the health of the body.

In addition, we should pay attention to the reasonable distribution of calories for three meals a day, with breakfast accounting for 30%, lunch accounting for 40% and dinner accounting for 30%.

(3) the balance between the intake of various nutrients

There is a complex relationship between various nutrients, and the demand for nutrients is different in different physiological States and different activities. Therefore, the Nutrition Society of China formulated the daily supply of various nutrients. In a certain period of time, the errors of various nutrients in our diet remain within the range of 10% of the standard supply. This mutual ratio can be called the basic balance between nutrients.

According to the "pagoda of balanced diet", we know that each person should consume (calculated by raw food) 300-500g of grain, 400-500g of vegetables and fruits, and animal foods such as fish, poultry, meat and eggs 100-200g (50g of fish and shrimp, 50-600g of poultry) every day.

(4) Acid-base balance

Under normal circumstances, due to its own buffering effect, the p H value of human blood remains between 7.3 and 7.4. Eating proper amount of acidic food and alkaline food will maintain the acid-base balance of body fluids, but if the food is not properly matched, it will cause physiological acid-base imbalance.

Common acidic foods are: egg yolk, rice, chicken, eel, flour, carp, pork, beef, dried squid, beer, peanuts and so on. Common alkaline foods are: kelp, spinach, watermelon, radish, tea, banana, apple, strawberry, pumpkin, green beans, cucumber, lotus root and so on.

When the food is not properly matched and the acidic food in the diet exceeds the required amount, it will lead to blood acidity, deeper blood color and increased viscosity, and even lead to acidosis in severe cases. At the same time, it will increase the consumption of calcium, magnesium and potassium plasma in the body, causing calcium deficiency. This phenomenon is called acidic constitution, which will affect health.

2 balanced diet code

Nature provides rich and colorful foods for human beings, and the nutrients contained in various foods vary widely. Except breast milk, no natural food can provide all the nutrients needed by the human body. A balanced diet must consist of a variety of foods to meet the needs of health. How to eat to achieve a balanced diet? China Nutrition Society put forward the following eight suggestions:

(1) There are many kinds of food, mainly cereals.

Cereals are the main part of China's traditional diet. The idea of focusing on cereals is to remind people to keep the good tradition of China's diet and prevent the disadvantages of the diet collocation in developed countries. Fine and refined, rice and wheat should not always be ground too fine, because most vitamins, minerals and dietary fiber exist on the surface of grain.

(2) Eat more vegetables, fruits and potatoes.

Vegetables and fruits are rich in vitamins, minerals and dietary fiber. The contents of vitamins and trace elements in some fruits are not as good as those in fresh vegetables, but the contents of glucose, fructose, citric acid, malic acid, pectin and other substances in fruits are richer than those in vegetables. Potatoes are rich in starch, dietary fiber, vitamins and minerals. China residents have eaten less potatoes in recent years 10, so they should be encouraged to eat more potatoes. A diet rich in vegetables, fruits and potatoes plays a very important role in maintaining human cardiovascular health, enhancing disease resistance, reducing the risk of dry eye in children and preventing some cancers.

(3) Eat milk, beans or their products.

Milk is rich in high-quality protein and vitamins, with high calcium content and high utilization rate. It is an excellent source of natural calcium. The dietary calcium provided by China residents is generally low, reaching only about half of the recommended amount on average. There are also many children with rickets in China, which may be related to calcium deficiency in diet. A large number of studies show that calcium supplementation in children and adolescents can improve their bone density, thus delaying their age of osteoporosis; Supplementing calcium to the elderly may also slow down the rate of bone loss. Therefore, milk consumption should be strongly advocated. Beans are traditional foods in China, which are rich in high-quality protein, unsaturated fatty acids, calcium, vitamin B 1, vitamin B2, nicotinic acid and so on. In order to increase the protein intake of rural population and prevent the adverse effects caused by excessive meat consumption in cities, we should vigorously promote the production and consumption of beans, especially soybeans and their products.

(4) Eat proper amount of fish, poultry, eggs and lean meat, and eat less fat and meat oil.

The average amount of animal food consumed by a considerable number of cities and most rural residents in China is not enough, so the intake should be increased appropriately. However, residents in some big cities eat too much animal food and not enough cereals and vegetables, which is not good for their health.

Fat and meat oil are high-energy and high-fat foods. Excessive intake often leads to obesity, which is a risk factor for some chronic diseases, so eat less. At present, pork is still the main meat of our people, and its fat content is high, so the consumption ratio of pork should be appropriately reduced. Advocate eating more animal foods with low fat content, such as chicken, fish, rabbit and beef.

(5) Balance food intake and physical activity, and maintain an appropriate weight.

Food intake and physical activity are two factors to control weight. Food provides basic metabolic energy and energy consumed by physical activity. If you eat too much and don't exercise enough, excess energy will accumulate in the body in the form of fat, that is, gain weight, and you will get fat over time; On the other hand, if the food intake is insufficient and the labor or exercise is too large, it will cause emaciation due to lack of energy, leading to a decline in labor ability. So people need to keep a balance between food intake and energy consumption. Mental workers and people with little activity should strengthen exercise and carry out appropriate activities, such as brisk walking, jogging and swimming. However, thin children should increase their intake of food and oil to maintain normal growth and development and appropriate weight. Overweight or underweight are unhealthy manifestations, which will lead to decreased resistance and susceptibility to certain diseases, such as chronic diseases of the elderly or infectious diseases of children. Regular exercise can enhance the functions of cardiovascular system and respiratory system, help maintain a good physiological state, improve work efficiency, regulate appetite, strengthen bones and prevent osteoporosis.

We advocate a reasonable distribution of three meals a day. Generally, the energy of breakfast, lunch and dinner should account for 30%, 40% and 30% of the total energy respectively.

(6) Eat light and low-salt food.

A light diet is good for health, not too greasy, not too salty, not too much animal food and fried and smoked food. At present, the salt intake of urban residents is too high, and the average value is more than twice that recommended by the World Health Organization. Epidemiological investigation shows that the intake of sodium is positively correlated with the incidence of hypertension, so the intake of salt should not exceed 6 grams. The sources of dietary sodium include high-sodium foods such as soy sauce, pickles and monosodium glutamate and processed foods containing sodium. We should form the habit of eating less salt from an early age.

(7) Drink in moderation.

People often drink on holidays, festivals and social occasions. High alcohol contains high energy and no other nutrients. Excessive drinking will reduce appetite and food intake, leading to multiple nutritional deficiencies, and in severe cases, alcoholic cirrhosis will occur. Excessive drinking will increase the risk of hypertension and stroke. And it will lead to an increase in accidents and violent incidents, which is harmful to personal health and social stability. Alcoholism should be strictly prohibited. If you drink alcohol, you can drink a small amount of low alcohol. Teenagers should not drink alcohol.

(8) Eat clean, hygienic and non-perishable food.

When purchasing food, we should choose the food with good appearance, no dirt, no impurities, no discoloration, no odor and meeting the hygiene standards, and strictly control the entry of diseases into the mouth. Pay attention to the sanitary conditions when eating, including the dining environment, tableware, and the sanitary conditions of the food supplier. Group dining should advocate separate meals to reduce the chance of disease transmission.