On April 26, the Chinese Nutrition Society released the “Dietary Guidelines for Chinese Residents (2022)” in Beijing, which was updated after six years. Yang Yuexin, chairman of the Chinese Nutrition Society, said that the general healthy public should adhere to a balanced diet based on grains, with a reasonable mix. The reasonable proportion of the three major nutrients in the total daily energy intake should be: carbohydrates account for 50%-60%, protein accounts for 10%-15%, and fat accounts for 20%-30%.
Adhere to a “grain-based” meal pattern
In recent years, reducing carbohydrate intake to The concept of weight control has become popular, and some people use the “ketogenic diet” dietary pattern to control carbohydrate intake. A ketogenic diet is a formula diet high in fat, low in carbohydrates, and suitable for protein and other nutrients. It is very different from the normal dietary structure. In the normal diet, carbohydrates are the main energy-supplying substances, accounting for more than half of the total diet. However, the ketogenic diet controls the carbohydrates to a very low level, and uses fatty substances as the main body of the diet, which is produced by metabolism. Ketone bodies for energy.
Yang Yuexin, chairman of the Chinese Nutrition Society, said that a number of studies published in authoritative journals such as The Lancet show that for the general population, when carbohydrates are controlled at 50%-60% of energy , the benefit to the human body is the most obvious. “Carbohydrate intake is more than 70%, or less than 40% of the population, the mortality rate is on the rise.” Yang Yuexin said that the intake of carbohydrates is too high or too low is not good, should not remove grains from the diet.
What is a balanced grain-based meal pattern? The new dietary guidelines put forward quantitative recommendations: the daily diet should include cereals, potatoes, vegetables and fruits, livestock, poultry, fish, eggs, milk, and soy foods. On average, more than 12 kinds of food are imported every day, and more than 25 kinds of food are eaten every week. Include 200-300g of cereals every day, including 50-150g of whole grains and miscellaneous beans; 50-100g of potatoes.
In the canteen of the central school in Fenghua Town, Suiyang County, Zunyi City, Guizhou Province, students are eating nutritious meals. Xinhua News Agency issued
Mainly 2 more recommendations
“Dietary Guidelines for Chinese Residents (2022)” extracted eight guidelines for a balanced diet: 1. 2. Eat a balanced diet and maintain a healthy weight; 3. Eat more fruits and vegetables, dairy, whole grains, and soybeans; 4. Eat fish, poultry, eggs, and lean meat in moderation; 5. Eat less salt and less oil, Control sugar and limit alcohol; 6. Eat regularly and drink enough water; 7. Know how to cook, choose, and read labels; 8. Divide meals with chopsticks to prevent waste.
The previous 2016 edition of the Dietary Guidelines for Chinese Residents had 6 core recommendations: 1. Diverse food, mainly cereals; 2. Eat a balanced diet and maintain a healthy weight; 3. Eat more fruits and vegetables, milk, and soybeans; Fourth, eat fish, poultry, eggs, and lean meat in moderation; fifth, reduce salt and oil, control sugar and limit alcohol; sixth, eliminate waste and promote new food trends.
Compared with the dietary guidelines six years ago, the new version of the guidelines has two main points: one is to promote regular meals and drink enough water; “.
“On the one hand, the dietary guidelines provide dietary advice to residents based on the latest scientific evidence, but at the same time they also address the actual problems of the country.” Yang Yuexin, chairman of the Chinese Nutrition Society, said that the survey found that irregular diets in our country The phenomenon is becoming more and more common, mainly because the proportion of take-out food in residents’ diet is gradually increasing. “This requires us to be more vigilant.”
Department of Nutrition and Food Hygiene, School of Public Health, Peking University, National Food and Nutrition Consultant Ma Guansheng, a member of the committee, said, “Water accounts for 60%-70% of our human body, and 80% of the human brain is composed of water. If the water is insufficient, it will affect the function of the brain.”
The new version of the Dietary Guidelines recommends that under mild climate conditions, adult men with low physical activity levels should drink 1700ml of water per day, and adult women should drink 1500ml of water per day. It is recommended to drink plain water or tea, drink less or no sugar-sweetened beverages, and do not use beverages instead of plain water.
Highlight “eat more whole grains”
It is worth noting that the dietary guidelines are not In addition to recommending the public to eat more vegetables, fruits, milk and soybeans, the new version of the guide also recommends that the public eat more “whole grains”.
Chang Cuiqing, vice chairman of the Chinese Nutrition Society and deputy director of the Dietary Guidelines Revision Expert Committee, explained that the reason for emphasizing eating more whole grains is that Chinese residents currently eat too much refined grains in their diets. Eating too much refined grains carries many health risks, such as an increased risk of developing diabetes.
In addition, in refined grains, nutrients such as B vitamins and dietary fiber are lost to varying degrees. The more refined the food, the less vitamin B1 content. These nutrients are involved in the regulation of intestinal flora and are directly related to weight control and prevention of chronic disease incidence.
Yang Xiaoguang, vice chairman of the Chinese Nutrition Society and deputy director of the Dietary Guidelines Revision Expert Committee, said that the so-called “eat more” means that there is a relatively large gap between the current residents’ entry level and the requirements of the dietary guidelines, so it is recommended to eat more. Eat these foods to meet the dietary guidelines recommendations. Specifically, whole grains should be 50-150 grams per day.
Written by: Southern Metropolis reporter Wu Bin from Beijing