Healthy Eating Pyramid－Google

Hunger breeds discontent. Adequate food and clothing, people for a variety of delicious magical mystery hidden in even more attention. In order to get more from their daily diet nutrition, or a change in their own health problems, people began to become increasingly critical of food, more demanding, because a dime choice are essential for us to directly affect human health.

20 years ago, the U.S. Department of Agriculture began under the "American Food Guide" established a daily food pyramid. Earlier this year, it launched a new version of the food pyramid to correct some omissions in the past. It is reported that the construction of the pyramid, including scientists, nutritionists, staff, and consultants. Harvard School of Public Health experts to rely on the on the best scientific evidence, according to the relationship between food and health, the establishment of a new healthy eating pyramid. It fixes the basis for the U.S. Department of Agriculture food pyramid loopholes in on the issue of what to eat and put forward a better proposal.

Healthy Eating Pyramid is based on daily exercise and weight control basis, because these two factors to maintain the health of the people is very important. They also affect what people eat and how to eat, as well as the food we eat and how people affect their own health. Healthy Eating Pyramid from the base looking up, including:

Whole grain food (in most meals in)

The human body needs carbohydrates for energy, carbohydrates are the best source of whole grains, such as oatmeal, rough bread, and Hyun-meter (ie, brown rice). They contain bran bran and germ, as well as the energy-rich starch. The body time to digest than whole-wheat white bread for the direct digestion of carbohydrates long, which makes the body's blood sugar and insulin kept at a reasonable level, and soon will fall. A good control of blood glucose and insulin levels, can reduce the body's hunger, to prevent the occurrence of type Ⅱ diabetes.
Vegetable oil. Americans get from fat per day 1 / 3 of the daily calories needed, so put them in the lower part of the pyramid is justified. Note that this specifically is that vegetable oils, not all types of fat. Healthy unsaturated fats from olive, soybean, corn, sunflower, peanut and other vegetable oils, and fatty fish such as salmon and so on. These healthy fats not only improve cholesterol levels, but also effectively prevent potential sudden cardiac death and myocardial infarction.

Vegetables (number of) and fruit (day 2 to 3 times).

Eat more vegetables and fruits can be effective in preventing the occurrence of heart disease and angina pectoris; the prevention of cancer; lower blood pressure; mitigate known as diverticulitis, intestinal diseases; prevention and treatment of cataract and glaucoma, for 65 years of age or older, the This is caused by two kinds of eye diseases, the leading cause of blindness in the elderly.

Fish, poultry, eggs (daily 0-2 times).

This is the main source of protein. A large number of studies have shown that eating fish can reduce the risk of heart disease. Muscle and turkey are low in saturated fat, but also a good source of protein. Eggs are the food has long been demonized because of its relatively high cholesterol content, in fact, eggs are good breakfast, fried sweet bread than the smart side ring or donut much better.

Nuts and shell beans (daily from 1 to 3 times).

Nuts and shell beans are vegetable protein, plant fiber, the best source of vitamins and minerals. Shell beans include black beans, broad beans, soybeans and other dry goods. Many nuts are rich in healthy fats, such as almonds, walnuts, small walnuts, peanuts, hazelnuts, pine nuts, etc., may indicate the food directly benefit the heart.

Dairy products and alternative calcium (day 1 to 2 times).

To combat osteoporosis, need to intake of calcium, vitamin D and so on, dairy products, Americans access to traditional sources of calcium. In addition to milk and cheese contain saturated fat these foods, there are other healthy ways to obtain calcium. For example, whole milk is equivalent to 13 cups of cooked bacon contains little saturated fat. If you like dairy products, could insist on select skim or low-fat products. If you do not like dairy products, alternative calcium food is to ensure that the daily demand for the guarantee of human calcium.

Red meat and butter (use sparingly):

These foods are placed on top of healthy eating pyramid, because they are rich in saturated fat. If you eat red meat every day, such as beef and mutton, etc., of fish or chicken several times a week trying to improve your cholesterol levels. Similarly, you can also change from butter to Ganlan oil.

Rice, white bread, potatoes, pasta, dessert (with caution):

Why are these the staple food of all Americans have been placed on top of the pyramid of healthy eating? Because they can cause rapid blood sugar increase the body, leading to weight gain, diabetes, heart disease and other chronic diseases from occurring. Whole-wheat carbohydrates makes the body stabilize blood sugar, or at least slow the growth will not exceed the body's normal level, so that the body is capable of handling the excess blood sugar.

A variety of vitamins:

Daily multi-vitamin, multi-mineral supplements is the body's nutritional reserves. Every day we eat the body sometimes can not provide all the necessary nutrients daily, when a variety of vitamins can be for those who even the most cautious of diners to fill the nutrition gap. Please select the genuine variety of vitamins.

Alcohol (moderate):

Drink a little wine every day can reduce the risk of heart disease. Amount is very important, alcohol is a double-edged sword, with the hazards and benefits. For men, the balance is to drink 1 to 2 cups a day, this is not that draft beer cups. Right woman, a cup a day is enough.

Healthy Eating Pyramid summarizes the best diet of today's information, it is not a castle in the air, or remain unchanged, with the development of the times, study the in-depth and diversity, healthy eating pyramid will be advancing with the times to reflect the latest, the most important research results.

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To pay attention to the table with the correct mix will allow us to get more nutrition. Error with not only allow food to lose nutrition, and even allow the body at risk.

Fish Tofu

Role: delicious, calcium, can prevent a variety of bone, such as children, rickets, osteoporosis.

Principle: Tofu contains a lot of calcium, if a single food, its absorption rate lower, but with the rich in vitamin D, along with fish to eat, the absorption and utilization of calcium can play a better effect.

Liver Spinach

Role: prevention and control anemia.

Principle: liver are rich in folic acid, vitamin B12 and iron raw materials such as blood, spinach also contains more folic acid and iron, with two kinds of fresh food, a dirty one element, complement each other.

Mutton Ginger

Role: Winter tonic high quality goods, can cure back Leng Tong, limb pain and rheumatism.

Principle: lamb can make up for blood and warm kidney-yang, ginger, there is pain rheumatism and so on. With food, ginger, and so both to Xingshan taste, but also help to lamb Onyang Quhan.

Chestnut Chicken

Role: the blood of self-cultivation, suitable for anemic person.

Principle: Chicken of the blood treatment virtual goods, chestnuts focuses on spleen. Chestnuts roast chicken is not only delicious, hematopoietic more powerful, especially in the old hen burned chestnuts better effect.

Duck yam

Role: yin tonic Yangfeihuoxue, suitable for those weak physique.

Principle: duck yin tonic, and can eliminate heat cough. The yin tonic role of the greater yam, and duck Bansi, will remove greasy at the same time can be well Bufei

Lean garlic

Role: to promote blood circulation, eliminate fatigue, enhance physical fitness.

Principle: lean meat contains vitamins B1, and the combination of garlic allicin, not only can increase the amount of precipitation of vitamin B1, vitamin B1 in the human body to extend the residence time, but also promote blood circulation as soon as possible to eliminate fatigue, enhance physical fitness.

Lily Eggs

Role: Ziyin Runzao, Qingxin soothe the nerves.

Principle: Lily Yoshikiyo Tanhuo, complement wasting, while the egg yolk can be Chufan heat, yin tonic blood, the same food could be better Qingxin yin tonic.

Sesame Seaweed

Role: beauty, anti-aging.

Principle: Sesame can improve blood circulation, promote metabolism, lower cholesterol levels. Kelp is rich in iodine and calcium, can purify blood, promote the thyroid hormone synthesis. Food is the same beauty, anti-aging effects of better.

Tofu Turnip

Role: it helps digestion.

Principle: Tofu is rich in plant protein, many people eat a weak spleen and stomach will cause indigestion. Radish has a strong ability to help digestion, Tongzhu tofu can be a substantial absorption of nutrients.

Red Wine Peanut

Role: good for the heart

Principle: red wine contains aspirin ingredients, peanuts contain beneficial compounds bretschneideri alcohol, both with the food can prevent thrombosis, cardiovascular guarantee smooth.