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鮮淘網(wǎng)，甄選柴米油鹽醬醋茶、肉食禽蛋水產(chǎn)海鮮和零食地方特產(chǎn)，為您生活的每一天提供新鮮。

營(yíng)養(yǎng)美食每一天

來源:鮮淘網(wǎng) 2023-11-10 00:00:00      editer 手機(jī)版

2012/2/7 11:51

在都市人忙忙碌碌的生活中，吃飯往往饑一頓飽一頓，許多人卻不以為然。近日，與國(guó)際接軌的“中國(guó)居民膳食營(yíng)養(yǎng)素參考攝入量”發(fā)布了，其目的是為了讓人們更安全地?cái)z入各種營(yíng)養(yǎng)素，避免可能產(chǎn)生的營(yíng)養(yǎng)缺乏或營(yíng)養(yǎng)過多的危害。其內(nèi)容包括：平均需要量、推薦攝入量、適宜攝入量和可耐受最高攝入量。具體到我們個(gè)人如何“營(yíng)養(yǎng)”每一天，預(yù)防醫(yī)學(xué)科學(xué)院營(yíng)養(yǎng)衛(wèi)生研究所研究員聞芝梅教授做出了解釋。

多吃粗糧，晚餐盡量養(yǎng)成喝小米等雜糧粥的習(xí)慣

“平衡膳食”這個(gè)詞如今很流行，不過它在書本上或報(bào)紙上很常見，可在餐桌上就很難控制。盡管各種營(yíng)養(yǎng)素都含在不同的食物里，可究竟一天吃進(jìn)了多少營(yíng)養(yǎng)素則不得而知。尤其是現(xiàn)在繁忙的上班族，早餐吃兩口，午餐瞎對(duì)付，晚餐才大補(bǔ)，完全違背了一日三餐的科學(xué)分工。如此，一日三餐便失去了健康加油站的功能。身體尤如長(zhǎng)期缺油的汽車，長(zhǎng)此下去影響健康。

怎樣才是合理的膳食呢？“不挑食、食物多樣化是最重要的?！甭勚ッ方淌谡f，有人建議每天要吃40多種食物，同時(shí)每天的飲食要以谷類為主，多吃非精加工食品，如早餐吃兩片全麥面包即可攝入人體所需的維生素B1、維生素E和維生素B2，早餐再喝一袋奶，配合每天的飲食，基本能滿足一天所需鈣質(zhì)。而精加工食品要盡量少吃，食物加工太精，谷粒表層所含的維生素、礦物質(zhì)等營(yíng)養(yǎng)素和膳食纖維大部分流失到麥麩之中了，因?yàn)楣阮惖臓I(yíng)養(yǎng)素主要在胚軸和外皮上。晚餐盡量養(yǎng)成喝小米等雜糧粥的好習(xí)慣，如小米含維生素B2核黃素比較高，人體缺了它會(huì)出現(xiàn)舌炎、口角炎、口腔潰瘍、陰囊皮炎等癥狀。另外，雜糧富含膳食纖維，多食可有效預(yù)防便秘。聞教授認(rèn)為現(xiàn)在許多人要減肥、要保持體形不吃主食的習(xí)慣是不科學(xué)的，主食一定要吃，量可以減下來。主食主要是提供碳水化合物，它是復(fù)雜的碳水化合物，它需要慢慢轉(zhuǎn)化才被身體吸收，吸收比較慢，血糖濃度升高的也慢。

蔬菜、水果每天 500克

對(duì)于上班族來說；一日三餐更是重要。聞芝梅教校提出如下建議：

主食以谷類為主，每天攝入半斤至八兩適宜。不過如果你當(dāng)天的活動(dòng)量比較大，如參加了運(yùn)動(dòng)、從事了體力勞動(dòng)，還可以適當(dāng)增加，主食是用來提供能量的。

副食的品種比較多，也是人們營(yíng)養(yǎng)素的主要來源。蔬菜、水果每天1斤左右；肉食如雞、魚等動(dòng)物性食品每天不要超過2兩，即使是瘦肉里脂肪含量也不算低；平均每天吃豆制品1兩多點(diǎn)；牛奶l袋，早餐用；雞蛋1個(gè)，可在早餐時(shí)吃。同時(shí)聞教授提醒說，紅肉要盡量少吃，比如豬、牛、羊肉等；多吃魚、蝦等。

多吃蔬菜、水果和薯類。蔬菜的品種很多，不同品種所含營(yíng)養(yǎng)成分不盡相同，甚至懸殊很大。紅、黃、綠等深色蔬菜中維生素含量超過淺色蔬菜和一般水果，它們是胡蘿卜素、維生素B2、維生素C和葉酸、礦物質(zhì)、膳食纖維和天然抗氧化物的主要或重要來源；有些水果維生素及一些微量元素的含量不及新鮮蔬菜，但水果含有的葡萄糖、果糖、檸檬酸、蘋果酸、果膠等物質(zhì)又比蔬菜豐富，所以誰也代替不了誰；薯類包括馬鈴薯、甘薯、木薯等，富含豐富的淀粉、膳食纖維以及多種維生素和礦物質(zhì)。這些食物對(duì)保持心血管健康、增強(qiáng)抗病能力，減少兒童發(fā)生干眼癥和預(yù)防癌癥等十分重要。

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