In recent years, the material and living conditions of Chinese residents have been greatly improved, and the phenomenon of nutritional deficiencies has been greatly alleviated However, there are still unreasonable places in the dietary structure. According to the latest national nutrition and health status survey data, the intake of animal food, especially livestock meat, and the intake of cooking oil and salt remain high. In addition, the survey data also shows that the problem of overweight and obesity among Chinese residents is serious, and the overweight and obesity of students continues to increase. Therefore, the concept of advocating a balanced diet is more realistic in the current situation. The “Dietary Guidelines for Chinese Residents (2022)” Revision Expert Committee has sorted out the main nutritional and health problems of Chinese residents based on the latest scientific evidence on the relationship between food and population health, in order to improve the public Nutrition, guiding food consumption, and promoting the health of the whole people have put forward eight points: Among them, recommendation 4 emphasizes the appropriate consumption of fish, poultry, eggs and lean meat. Fish, chicken and duck (white meat) and Pork, beef and mutton (red meat) are all animal foods. is rich in high-quality protein, lipids, fat-soluble vitamins, B vitamins and minerals, and is an important part of a balanced diet. The protein content of animal food is generally high, its amino acid composition is more suitable for human needs, and the utilization rate is high, but some contain more saturated fatty acids and cholesterol, have been ingested may increase the risk of obesity and cardiovascular disease. At the dinner table, we often hear the phrase “four legs are not as good as two legs, and two legs are not as good as no legs” , then do these words make sense? Let’s take a look at them from the perspective of the nutrients they can provide: the four-legged ones refer to livestock, such as pigs, cattle, and sheep; these meats have higher fat content, with pork being the highest. The average is around 30%, followed by lamb around 15% and beef around 5%. The two legs refer to poultry meat. The fat content of poultry meat varies greatly, between 9% and 14% for chicken and 20% for duck. The one without legs refers to fish, which has the lowest fat content at 1%-10%. The above data are averages. Of course, even within the same animal, there are great differences in the fat content of different parts, such as pork belly and tenderloin. Foods high in fat will provide more energy for the same food weight. In addition to the difference in fat content, the composition ratio of fatty acids in the fat is also different. Livestock meat is dominated by saturated fatty acids, and poultry meat is dominated by saturated fatty acids. Mainly monounsaturated fatty acids, fish are mainly polyunsaturated fatty acids, some fish are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) . Current studies have found thatexcessive intake of saturated fatty acids increases the risk of cardiovascular disease, while monounsaturated and polyunsaturated fatty acids have a certain protective effect on body health span>, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have certain effects on the prevention of dyslipidemia and other diseases. Therefore, when choosing meat, you can choose fish, then poultry, and finally livestock. Of course, the premise of all beneficial effects is that the intake of energy is not excessive. Therefore, the 2022 Dietary Guidelines recommend, 120-200g of animal food per adult per day, aquatic products at least twice a week, and one egg per day. In our daily life, the weight of a pork chop and a chicken drumstick is between 100-150g, and the edible part after removing the bones is still 70-100g. Obviously, it is easy for us to overeat. How can we achieve the right amount? (Meal pagoda chart, warm reminder: All recommended amounts of food are calculated based on the raw weight edible portion of the raw materials)
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First:1. Learn a little about nutrition, give yourself or Make a plan for the family’s diet, prepare weekly recipes, and choose meat reasonably. Try to arrange animal food in each meal, neither focus on overeating, nor do you know the soup and water, and do not see the meat and fishy smell. 2. Learn to measure the size of ingredients, change “big” to “small”, such as shredding and slicing, which not only satisfies the desire of the tongue, but also controls the food intake. 3. Do less “big meat” and more “small meat”. Small meat is matched with a large number of vegetables, which can not only control the intake of meat, but also increase the intake of vegetables, which can be said to kill two birds with one stone. 4. Cook reasonably and fry less. Choosing the right cooking method can maximize the retention of nutrients in food, although frying may increase the taste of food and promote appetite. However, these cooking methods also carry health risks, and it is best to use steaming, boiling, stewing, simmering and stir-frying. Steamed sea bass is a delicious food for all ages. 5. When ordering meals out, pay attention to the combination of meat and vegetables, order more fish, or use soy foods instead of meat. Source: Chinese Student Nutrition and Health Promotion Association
