< < Dietary Guidelines for Chinese Residents 2016 > > Suggestions:
The balanced diet of Chinese residents should be diversified, with an average of more than 12 kinds of food per day and more than 25 kinds of food per week.
When publicizing this point, many friends said:
Is this kind of requirement too much? Can you really do it?
Every time it is mentioned that food should be diversified, some readers will ask:
How is diversity? How can we achieve diversification?
Teacher Fan Zhihong thinks that this matter is not as complicated as everyone thinks.
12 kinds of food a day, no trouble
In fact, it is very simple, just one move-try to make a piece of food with a variety of ingredients.
For example, if you add millet to white rice and cook it together, you will have one more ingredient. If you add some diced sweet potatoes, you will have one more ingredient.
The rice is still served in a bowl, but there are two more ingredients in one go, which is not troublesome and will not make you panic.
Think about it, if it is a bowl of eight treasures porridge, it will be eight kinds of ingredients at once.
For example, when following the article, you can easily scald some pakchoi, mushrooms, agaric, etc. in the noodle soup, and nest another egg, which not only enriches the variety, but also makes the noodles look more appetizing.
Another example is to stir-fry a home-made version of shredded pork with green peppers. On the basis of the original two ingredients, add some shredded carrots and shredded winter bamboo shoots. When stewing braised pork, add some mushrooms, bean curd skin, kelp, etc., the flavor and taste of braised pork will be richer.
In addition to being as rich as possible in food materials every day, attention should also be paid to frequent rotation.
The dark green vegetables I ate today are spinach, changed to cabbage tomorrow and broccoli the day after tomorrow. I ate white chopped chicken today, then try steamed fish or marinated beef tomorrow. I ate some peanuts and melon seeds this week, then I might as well try walnuts and almonds next week.
These situations are not diverse.
The staple foods of the three meals are flower rolls, rice and noodles respectively. Can this be regarded as different ingredients?
This really doesn’t count.
Steamed bread, pancakes, noodles and biscuits and peach cakes can only be counted as one kind-wheat flour, rice flour, rice cake and rice noodles can only be counted as one kind-rice. Smart readers and friends must also realize that meat slices, shredded meat balls, stewed pork ribs and braised pork can only be counted as one kind-pork.
Can scallion, ginger, garlic, pepper, star anise, soy sauce, vinegar, salt, sugar and wine be counted among the 20 ingredients?
Of course not.
As a small amount of condiment, they are not included in the 12 kinds of food every day.
However, if the quantity exceeds 10g and all of them are eaten, it is another matter.
For example, some people like to eat scallions and eat two pancakes in rolls. Of course, that must be counted. Like a tablespoon of sesame paste, it must also be counted, because it does provide some calcium and vitamin E.
In fact, it is not so difficult to make food diverse. The key is whether the consciousness is in place.
It is not difficult to have various ingredients, but the wisdom of life lies in it.
A nutritionally balanced diet is composed of various types of food. Cereals, beans, nuts, vegetables, fruits, fish, eggs and milk all need to be considered, especially the more complete the types of plant food, the better.
The staple food is diversified, eating more vegetables, fish, seafood, eggs, milk and other samples, plus fruits and nuts as snacks, it is quite easy to meet the demand of 12 or more kinds per day.
Let’s give a simple example.
In the morning, have a cup of grain soybean milk, steamed bread with eggs and lettuce. At noon, a bowl of beef noodles with a plate of boiled vegetables; Eat apples, grapefruit or a handful of nuts in the afternoon. For dinner, I had a bowl of coarse cereals rice, garlic, lettuce, green pepper and shredded pork. After eating like this, I also ate a dozen kinds of ingredients a day.
If you can’t, you can’t.
Think about it, we are always lazy and cheating on our own bodies, and we are always unwilling to invest a little time and energy, so over time, will our bodies use what to give back to us?
Finally, I would like to emphasize two points.
1. Food diversification is not the diversification of a certain type of food.
Eating 20 kinds of fruits, or 20 kinds of coarse cereals, without eating other things, is still partial food.
2. Diversification of food does not mean an increase in total energy per day.
If coarse grains are added, refined white rice flour will be reduced. If you eat fish, you should eat less meat. If you eat almonds, you should eat less melon seeds. Otherwise, you will be fat.
Making diet richer is a healthy attitude towards life, a kind of wisdom and a kind of interest in life.