标签归档 西安耍耍网

Original clinical nutrition network

Author: Plain dust-free

Postdoctoral fellow, University of California San Diego Cancer Center. Nutritionist, food safety engineer

Washington University in St Louis, graduate student in public health, pre-medical doctor. Doctor of Public Health from Louisiana State University Health Sciences Center, and Delta Omega Doctoral Award, one of the highest honors of American public health graduates. "China Clinical Nutrition Network" signed a dietitian

His main research interests are smoking cessation, alcohol withdrawal and marijuana withdrawal, nutrition and chronic diseases, and cancer prevention and control.

The article was first published in big doctor magazine, and was revised by the author and then pushed again.

China Clinical Nutrition Network has been authorized to reprint

Why do people eat so many kinds of food every day? Because the body needs balanced nutrients! Every food contains different nutrients, so we need to take them from different foods. In the previous fifteen issues, we focused on the analysis of the effects of seven main nutrients on the body, the proportion of the body, the amount needed and the food source. The content of this issue will help us understand how to easily design a nutritional diet based on the scientific criteria of seven nutrients.

(Source: WeChat public platform public photo library)

1. Review the main food distribution of 7 nutrients:

1) protein

Beans and bean products (such as soybeans, black beans, tofu, etc.), milk and dairy products (such as milk, goat milk, cheese, etc.), meat (including lean meat and poultry), fish and seafood, eggs, etc. At the same time, some seeds and nuts, such as almonds and walnuts, also contain high protein.

2) Fat

Mainly from oils (such as olive oil, rapeseed oil, fish oil, etc.), meat (especially fat), dairy products, fish (such as salmon, tuna and other fish rich in omega -3), nuts and seeds, and some fruits, such as avocado.

3) Carbohydrate (sugar)

Mainly from rice, flour, potatoes, and some starch-rich vegetables (such as corn and pumpkin). Fruits and vegetables also contain sugar, but their sugar is naturally present, and because these foods are rich in fiber, their sugar absorption will be slow.

(Source: WeChat public platform public photo library)

4) vitamins

All kinds of vegetables, fruits, nuts, seeds, and animal livers are rich in various vitamins. For example, oranges and strawberries are rich in vitamin C, while beef liver and eggs are rich in vitamin A..

5) Minerals: meat, salt

Meat and fish (such as red meat and shellfish) are rich in iron, dairy products are rich in calcium, bananas and potatoes are rich in potassium, and all kinds of foods contain various minerals.

6) Dietary fiber

Mainly from vegetables, fruits, whole grains (such as oats, whole wheat bread, etc.), beans, nuts and seeds.

7) water

The main source of water is of course water. In addition, fruits and vegetables (such as watermelon and cucumber) also contain a lot of water, and soup and some drinks (such as tea and coffee) can also provide water.

2. General principles of collocation

Nutritional catering, simply put, is to include all the above seven nutrients in the daily diet and mix them reasonably to achieve the effect of balancing nutrition and maintaining health.

(Source: WeChat public platform public photo library)

Scientifically speaking, it is to design recipes for a day, a week or a month according to the needs of people’s bodies and the contents of various nutrients in food, so that the proportion of protein, fat, carbohydrates, vitamins and minerals ingested by people is reasonable, and the purpose of balanced diet is achieved.

1) the food is diverse and reasonably matched.

Food choices should be as diverse as possible, so as to ensure that the body gets all the necessary nutrients. Include protein, fat, carbohydrates, vitamins, minerals, dietary fiber, etc.

Eat more than 12 kinds of food every day and more than 25 kinds every week on average, and mix them reasonably.

Eat 200-300g of cereal every day, including 50-150g of whole grains and miscellaneous beans and 50-100g of potatoes.

2) Eat more fruits and vegetables, milk, whole grains and soybeans.

There are vegetables in meals. Make sure to eat no less than 300g of fresh vegetables every day, and dark vegetables should account for 1/2.

Eat fruit every day, and ensure that you consume 200-350g of fresh fruit every day. Fruit juice cannot replace fresh fruit.

Eat all kinds of dairy products, and the intake is equivalent to more than 300ml of liquid milk every day.

Always eat whole grains and soy products, and eat nuts in moderation.

Nuts are beneficial and should not be overdosed, with a weekly intake of 50-70g.

3) Eat fish, poultry, eggs and meat in moderation.

Fish, poultry, eggs and meat should be taken in moderation, with an average of 120-200g per day.

It is best to eat twice a week or 300-500g, 300-500g of eggs and 300-500g of livestock and poultry meat.

Eggs are rich in nutrition, and you don’t abandon the yolk when eating eggs.

Eat less deep-processed meat products.

Give priority to fish and eat less fat, smoked and pickled meat products.

Cooking methods, more cooking, less frying.

Eat both soup and meat. Eating only soup without meat can’t make full use of nutrients in food, resulting in a great waste of food resources. In fact, the nutrition of the fleshy part is much higher than that of the soup.

4) Less salt and less oil, sugar control and wine restriction.

Cultivate light eating habits and eat less high-salt and fried foods. Adults should consume no more than 5g of salt and 25-30g of cooking oil every day.

Control the intake of added sugar, not exceeding 50g per day, and preferably below 25g.

Trans fatty acids do not exceed 2g per day.

Children, teenagers, pregnant women, nursing mothers and patients with chronic diseases should not drink alcohol. Adults who drink alcohol should not drink more than 15g a day.

(Source: WeChat public platform public photo library)

5) Eat regularly, drink enough water and arrange three meals a day reasonably.

Eat regularly, don’t overeat, don’t be partial to food.

Drink plenty of water, a few times, 1700ml for men and 1500ml for women every day.

Do not drink or drink less sugary drinks, and do not use drinks instead of white water.

3. Tips for food collocation

Each kind of food contains rich varieties, which can be interchanged with each other, avoiding the monotony of food and helping to enrich three meals a day. For example, the staple food can be exchanged between rice, noodles, millet porridge, whole wheat steamed bread and miscellaneous grains rice; Sweet potato and potato exchange; Pork is interchangeable with chicken, duck, beef and mutton; Fish can be exchanged with shrimp, crab, shellfish and other aquatic products; Milk can be interchanged with yogurt, cheese and goat milk.

1) Meat and vegetable collocation: that is, there is meat and vegetables in food.

2) Main and auxiliary collocation: staple food (rice, noodles, etc.) and non-staple food (chicken, duck, fish, fruits, vegetables, etc.) must be available.

3) Miscellaneous collocation: Staple food should pay attention to increasing whole grains and miscellaneous beans. When cooking staple food, rice can be paired with brown rice, miscellaneous grains (oats, millet, buckwheat, corn, etc.) and miscellaneous beans (adzuki beans, mung beans, kidney beans and flower beans). Second, rice, mung bean rice, red bean rice and eight-treasure porridge are all good ways to match the thickness and increase the variety of food.

4) Dry-thin collocation: that is, there are dry foods (such as cooking or rice) and water-rich foods (such as soup or porridge).

5) color matching: that is, the color and depth of food, that is, people’s sensory enjoyment. For example, when frying green beans, put a little carrot and corn in it, the color will look better, which can increase the appetite of children. At the same time, it means eating all kinds of food. Dark vegetables refer to non-white light vegetables such as green, red, yellow, orange and purple.

(Source: WeChat public platform public photo library)

4. How to achieve a balanced diet?

Balanced diet refers to the balance between calorie intake and heat consumption, the reasonable percentage of three thermogenic nutrients, and the balance between animal protein and plant protein.

A balanced diet should first meet the human body’s needs for calories. The percentage of the three thermogenic nutrients in the total calories should be: protein 10% ~ 15%, fat 20% ~ 30%, and carbohydrate 60% ~ 65%.

The amount of protein food in a meal should account for about a quarter of the plate.

The content of high-quality protein is more than 1/3.

Omega-3 fatty acids and Omega-6 fatty acids are 1:1.

The intake of saturated fat should be as little as possible (it is recommended to account for less than 10% of the total calories).

The ratio of three meals a day can be 3:4:3, that is, breakfast accounts for 30%, lunch accounts for 40%, and dinner accounts for about 30%. Adults have three meals a day, children and the elderly have three meals plus a snack, which can be between breakfast and lunch, or between lunch and dinner.

Next notice:

5. Weight catering method

6. Energy catering method

7. Match meals according to the food weight conversion reference table.

8. Selection of ingredients for catering for special people

Read the original text

　　　　In April 1964, Zhu De (first from left) and visiting Japanese politician Kenzo Matsumura (second from right) watched orchids.

　　　　"Can be white and yellow, no one is also self-fragrant. "The heart is not big enough, but it can hold a lot of incense." Zhang Yu’s five-character quatrain "Ode to Orchids" really captures the characteristics of orchids: the flowers are not big, and whether anyone appreciates them or not, but they silently exude a delicate fragrance. It is precisely because of this characteristic that orchids have always been loved by literati in China and Japan. In the 1960s, the small orchid became a bridge between China and Japan, and an ingenious "orchid diplomacy" was achieved.

　　　　It has successfully promoted the important trade between the two countries and made an indelible contribution to the normalization of bilateral relations in the future.

　　Sino-Japanese trade encountered difficulties, and the Orchid Delegation visited Japan with important tasks.

　　　　Late one night in April, 1963, the telephone of Liao Chengzhi, the head of China’s work in Japan, suddenly rang. When he picked up the phone, a familiar voice came from the microphone. It was Kenzo Matsumura, an alumnus of Liao Chengzhi and a famous Japanese politician. Matsumura exchanged pleasantries on the phone, and suddenly proposed that he would invite China to send an orchid delegation to visit Japan as the president of the Ailan Society of Japan. This request immediately made Liao Chengzhi feel a little strange. You know, Matsumura is one of the leaders of the Miki-Matsumura faction in the ruling Liberal Democratic Party of Japan, and he has considerable influence in politics. Why did he ask China to send an orchid delegation to visit Japan in such a hurry?

　　　　After putting the phone down, Liao Chengzhi immediately reported the situation to Premier Zhou Enlai. After analysis, the two men thought that Matsumura’s request had a lot to do with the difficulties faced by the trade between the two countries at that time. Matsumura is a politician in Japan who is responsible for the normalization of Sino-Japanese relations. This upright and frank old man has been immersed in Sinology since childhood, and he loves orchids best, and has special feelings for China. After the Japanese surrender, Matsumura took the lead in opposing the pro-American and anti-China policies of Kishi Nobusuke’s cabinet. In 1959 and 1962, despite the pressure from the Party and the threat from the United States, Matsumura led two delegations to visit China and reached a consensus with Premier Zhou Enlai to normalize relations between the two countries gradually. During their visit to China, the two countries signed the LT Trade Memorandum, agreed to set up permanent offices in Tokyo and Beijing, and exchanged journalists, thus creating the famous "Memorandum Trade".

　　　　However, in the process of implementing the memorandum trade, there have been various difficulties. First, the Japanese government refused to approve the export of vinylon complete sets of equipment to China, and then the establishment of representative offices between the two countries also met with resistance, and the pressure from the United States and Taiwan Province made the Ikeda Hayato cabinet at that time even more afraid of the memorandum trade. The change of the situation made Matsumura anxious, so he came up with a good idea and invited China to send an orchid delegation to visit Japan to negotiate with the Japanese government to break the current deadlock. This can be said to be a very ingenious method, because Kenzo Matsumura loves orchids, which is well known to all. During his visit to China, he discussed with Zhu De the experience of orchid cultivation, so inviting a Japanese delegation to visit China in the name of exchanging orchids can save a lot of unnecessary troubles. After learning the true meaning of Matsumura, Premier Zhou and Liao Chengzhi decided to send a delegation to Japan immediately to discuss the trade between the two countries and the establishment of a permanent institution, hoping to exchange journalists.

　　Old politicians entertain China guests out of their own pockets, and senior government officials risk their resignation to release export credit to China.

　　　　On April 29th, 1963, a Japanese orchid delegation headed by Zhang Zhaohan, an expert on orchids and head of the United Front Work Department of Fujian Provincial Committee, left for China. According to the instructions of Premier Zhou, Liao Chengzhi’s three right-hand men, Sun Pinghua, Wang Xiaoyun and Wang Xiaoxian, became members of the delegation. Although Sun Pinghua and other three people don’t know much about orchids, according to his own words, "I can’t even tell orchids from leeks", they are the most important people in the delegation. At Haneda Airport in Tokyo, the China delegation was warmly received by Shigeo Yamamoto, the secretary of Kenzo Matsumura. Yamamoto Shigeo first conveyed Matsumura’s apology, because Matsumura thought that he enjoyed the treatment of ambassador every time he visited China, and was greeted by the leaders of the Japanese government. However, in Japan, he could not repay in the same way, feeling very sorry for the guests from China, so he told Yamamoto Shigeo to receive the China delegation with the greatest enthusiasm. Matsumura, who is not rich, also intends to pay all the expenses of the Japanese delegation’s visit to China out of his own pocket.

　　　　During the Japanese Orchid Delegation’s visit to China, they exchanged views with Japanese Orchid lovers, but this was not the focus of the visit. Soon, the China Orchid Delegation returned home from their visit, while Sun Pinghua and others stayed in Japan, and they started the most important agenda of this visit.

　　　　Under the secret arrangement of Kazuhiro Kazuyoshi, the main person in charge of Japanese trade in the memorandum, Sun Pinghua and other three people met with Watanabe Yaeji, an official of the Ministry of International Trade and Industry, to explore the attitude of the Japanese government on the issue of using Japanese export credit for Japan’s export of complete sets of equipment to China. Watanabe’s hesitation shows that this matter is very difficult, because at that time, the two countries had not established diplomatic relations, and it was impossible to adopt the method of export credit, and many Japanese politicians thought that it would not benefit the Japanese government. Nevertheless, he decided to support the memorandum trade because it is beneficial to the future of Sino-Japanese relations.

　　　　Later, in 2000, Watanabe revealed to China reporters the reason why he was determined to help China at that time: "In 1963, I was 45 years old, and I was the Chief Cabinet Secretary of the Japanese Ministry of International Trade and Industry. That was the first time I met Sun Pinghua. I intuitively think that he is a good man and a friend who can communicate with him for life. At that time, all I could do was to use my power behind the Minister of International Trade and Industry to approve the export of this equipment, because the Minister of International Trade and Industry would ban it when he knew about it. I made up my mind at that time. If I was found out, I would quit my job and become a citizen! " Three weeks after Watanabe signed the document, Japan’s Minister of International Trade and Industry finally found out about it. According to Watanabe’s memory, "He was as anxious as seeing a fire at home, but according to international practice, this document has come into effect, but the Minister of International Trade and Industry did not ask me to hand in my resignation. He understood my good intentions."

　　China’s emissary met with Japanese political powerhouses, and "Orchid Diplomacy" opened a communication channel between China and Japan.

　　　　After the success of the first battle, with the help of Japanese friends, Sun Pinghua and others met with some heavyweights in Japanese politics one after another and launched a new round of secret diplomacy, which received unexpected results. Utsunomiya Tokuma, a Japanese politician, specially held a grand reception for Japanese guests on the lawn of his home, specially invited Gu Fukuan, director of the trade department in charge of examination and approval of complete sets of equipment in the Ministry of International Trade and Industry of Japan, to attend, and he also carefully arranged Sun Pinghua to consult with Gu Fukuan on Sino-Japanese trade issues in a small room upstairs during the reception.

　　　　Then, Naokita, who later became Japan’s foreign minister, arranged for Sun Pinghua to meet Ichiro Kono, a powerful figure in Ikeda’s cabinet who supported the improvement of Sino-Japanese relations, in a Japanese restaurant. At that time, Ichiro Kono was one of the leaders of the Liberal Democratic Party. After a detailed talk with Sun Pinghua, he said: "Prime Minister Ikeda understands China’s position and is determined to develop trade with China. He will not quit because of pressure from other countries (referring to the United States)."

　　　　Since then, Sun Pinghua and others have entrusted Tatsunosuke, a member of the Liberal Democratic Party, to communicate with Japanese Prime Minister Ikeda Hayato on Sino-Japanese trade issues. Tall? After secretly meeting with Prime Minister Ikeda, please ask Sun Pinghua to tell China that Prime Minister Ikeda will keep his promise, and the Japanese government has basically made up its mind to approve the export of complete sets of vinylon equipment to China.

　　　　On June 29, 1963, China and Japan signed a contract in Beijing to import Japanese vinylon complete sets of equipment, with a total amount of 7.358 billion yen. The first complete set of equipment trade transaction greatly enhanced the confidence of Japanese manufacturers in developing Japan-China trade, and the "Orchid Diplomacy" between China and Japan was a great success. Although in the following days, the right wing of the United States, Japan and Taiwan Province kept coming out to make trouble, claiming that Japan exported complete sets of equipment and provided government loans as aid to the Chinese Communist Party, and some even said nonsense that putting the PLA in the Vinylon military uniform was to strengthen the Chinese Communist Party’s military strength in an attempt to obstruct the Japanese government from fulfilling the contract. However, after "Orchid Diplomacy", China established a good communication channel with the Japanese government, and the two sides jointly broke the obstruction of the right wing of the United States and Japan and Taiwan Province, so that the Vinylon factory was successfully settled in Beijing.

　　　　This orchid delegation’s visit to Japan, which was unexpected, is of great significance to the later development of Sino-Japanese relations. The successful introduction of vinylon complete sets of equipment played an important role in helping China solve the problem of people’s difficulty in dressing. The Japanese politicians contacted by the delegation later became heavyweights in Japanese politics, such as Naokita, who later served as Chief Cabinet Secretary and Foreign Minister. Ichiro Kono was the Speaker of the House of Representatives, and they played a vital role in urging the Japanese government to finally make a decision to normalize diplomatic relations between China and Japan.

　　　　The successful visit of the Orchid delegation also showed China that even in the difficult situation where the two countries have no diplomatic relations, there are still a large number of people of insight in Japan who are willing to sacrifice their personal interests for the development of bilateral relations, and the prospects for the development of Sino-Japanese friendly relations are broad. Regrettably, Mr. Kenzo Matsumura, who promoted "Orchid Diplomacy", did not see the normalization of Sino-Japanese relations. He died of illness in 1971 at the age of 88, but his contribution to Sino-Japanese friendly relations will be recorded in the history books of the two countries forever.

Editor: Li Xiuwei