As the saying goes, “people take food as the sky”, which shows the status of food in life. Scientific diet is a complex science, and “what to eat and how to eat” has become a difficult problem for many people.
After a lapse of 6 years, the “Dietary Guidelines for Chinese Residents”, known as the Chinese dietary treasures, has finally been updated! On the morning of April 26, the Chinese Nutrition Society officially released the Dietary Guidelines for Chinese Residents (2022).
layout“
content_content_class=”3
1
“Diverse food, mainly cereals”
whyChange to “Diverse food, reasonable combination”?
Yang Yuexin: At present, the nutrition science community pays more attention to promoting healthy dietary patterns. The core principle, because there is no natural food that can meet the energy and all nutrients required by the human body except for breast milk for infants within 6 months of age, and nutritional needs can only be met through reasonable matching.
Cereal-based is an important feature of a balanced dietary pattern, and it is also one of the principles that must be adhered to in a reasonable mix. This revision does not mean “no longer insisting on grain-based”, but more emphasis on the integrity of the dietary pattern
2
Dietary Guidelines Why is there a new addition to
“Eat regular meals and drink enough water”?
Yang Yuexin: The data from the past 20 years shows that the proportion of Chinese residents who eat three meals a day has decreased, the proportion of rural residents who do not eat breakfast has increased significantly, and the consumption rate of snacks has increased significantly. Behavior may increase the risk of overweight, obesity and diabetes. In addition, the proportion of residents eating out has increased significantly, and frequent dining out can easily lead to excessive intake of energy, oil, and salt, increasing the risk of overweight and obesity.
p>
In addition to food, water is also an important part of the diet, but it is easy to be ignored. The phenomenon of insufficient water intake in China is common, and 2/3 of the residents in our country lack water. Drinking too little water will reduce cognitive ability and physical fitness, increase Risk of urinary system diseases. However, the consumption of sugar-sweetened beverages is on the rise, and excessive intake increases the risk of dental caries, overweight and obesity, type 2 diabetes, and dyslipidemia. This It reminds us that we should pay special attention to “eating regularly and drinking enough water”.
3
Why new to the dietary guidelines< /p>
“Can cook, choose, and read labels”?
Yang Yuexin:Food is the material basis for human beings to obtain nutrition, survive and develop, and in every life Meals should be planned at all stages. People need to understand the nutritional characteristics of various foods, choose fresh, nutrient-dense foods, and learn to choose healthier packaged foods by comparing food nutrition labels.
Cooking is an important part of a healthy diet. Everyone should learn to cook, master new tools, inherit local delicacies, prepare three meals a day, practice balanced meals, and enjoy nutrition and deliciousness. If you eat out or choose takeaway food, you should buy it as needed, pay attention to the appropriate amount and the combination of meat and vegetables, and take the initiative to make health appeals.
4
Why in the Dietary Guidelines
Especial emphasis on “sharing meals with public chopsticks”?
Yang Yuexin:The outbreak of the new crown epidemic reminds us to pay attention to public health and personal hygiene, and promote a healthy and civilized lifestyle . Adhering to hygienic measures such as serving chopsticks and spoons, dividing meals or serving meals to avoid the occurrence and spread of food-borne diseases is of great significance to safeguarding public health.
Change 2:
Dietary Pagoda recommended intake fine-tuning
strong>
The Chinese Residents’ Diet Pagoda (2022) has the following changes in the recommended intake compared to the Chinese Residents’ Diet Pagoda (2016):
height
Tier 1:
2016 edition: 250~400 grams of cereals and potatoes, including 50~150 grams of whole grains and mixed beans, and 50~100 grams of potatoes
2022 edition: Cereals 200~300 grams, including whole grains and mixed beans 50~150 grams; potatoes 50~100 grams
The first Three layers:
2016 edition: 40~75 grams of livestock and poultry meat, 40~75 grams of aquatic products, 40 grams of eggs ~50 grams
2022 version: 120~200 grams of animal food, aquatic products at least 2 times a week, one egg per day
It is emphasized to eat aquatic products at least twice a week, Because Chinese people eat more animal meat, especially pork, and aquatic products have higher fat content than animal meat It is low in fatty acids, and contains fatty acids that are more conducive to protecting the cardiovascular system.
Eating an egg a day is especially recommended, Because eggs have high nutritional value, but Some people are concerned about their cholesterol levels, but many studies have shown that the nutritional benefits of eating an egg a day far outweigh the effects of its cholesterol.
Tier 4:
Tier 4:
strong>
Version 2016: Milk and dairy products 300g
Version 2022: Milk and dairy products 300~500g
increase the intake of milk and dairy products, because milk is a It is an important source of high-quality protein and calcium, but milk consumption in China is at a low level.
Tier 5:
2016 version: salt <6g
2022 version: salt <5g
2022 Diet Pagoda raises ‘salt restriction’ goals as numerous studies show that too much salt intake increases blood pressure, stroke At present, the salt intake of Chinese residents is generally too high.
Variation Three:
“1 +9″ model,
Dietary guidelines for specific populations are more refined
The 2022 dietary guidelines include Dietary guidelines for the general population over the age of 2, and 9 guidelines for specific populations.
The 9 categories are: Women trying to conceive and pregnant, breastfeeding women, 0-6 month old babies, 7-24 month old babies Infants, preschool children, school-age children, general elderly, senior citizens, vegetarians.
Why does the new version of the Dietary Guidelines include a Dietary Guidelines for the Elderly?
Yang Yuexin: With the development of my country’s social economy and the continuous improvement of the level of health services, the average life expectancy of residents continues to increase, and the elderly ( 80 years old), and the proportion of frail elderly people is gradually increasing.
This group has a significant decline in the functions of various body systems, a high incidence of malnutrition, and a high incidence of chronic diseases. Their dietary nutrition management is different from that of the elderly. More professional, refined and personalized guidance.
Variation Four:
First proposed “Oriental healthy dietary pattern”
There are some well-known dietary patterns in foreign countries, such as: European-Mediterranean dietary pattern, American DASH dietary pattern, etc.
Combined with recent nutritional surveys and disease surveillance in my country, domestic experts found that the dietary patterns in the southeast coastal areas (Zhejiang, Shanghai, Jiangsu, Fujian, Guangdong) have vegetables and fruits. Abundant, fish and shrimp and other aquatic products, soybean products and milk are often eaten, and the cooking is light and less salty.
Therefore, for the first time, the dietary guidelines propose that the dietary pattern along the southeast coast represents my country’s “Oriental healthy dietary pattern”, hoping to play a role in health demonstration and have better guidance.
In addition, the new version of the dietary guidelines further improves the graphics of dietary pagodas and plates, and photographs quantitative Recipe graphics, promotional posters, and other forms that can be presented to make it more visual and modern. The finished recipes are presented in pictures to facilitate the public to learn and practice reasonable diets and promote the implementation of the “Rational Diet Action”.
Source: Life Times, China Nutrition Society, Nutritionist Gu Zhongyi, Ma Guansheng -Nutrition Now
The copyright belongs to the author, if there is any infringement, please contact us in time, we will delete it immediately, thank you