It has been 10 years since the last edition of the "Dietary Reference Intakes for Chinese Residents (2023 Edition)" recently released by the Chinese Nutrition Society, and many changes have taken place in the nutritional health status of Chinese people.
Over the past decade, the dietary nutrition of Chinese residents has been continuously improved, and the common protein and other nutrient deficiencies have now been fundamentally improvedResidents' health awareness is constantly strengthened, such as using less oil, salt, etc., and healthy cooking methods are also on the wayMany families have noticed a variety of foods, with fruits, vegetables, milk, whole grains and other foods accounting for an increasing proportion and portion of their daily diets. It should be noted that despite the continuous improvement of national nutritional health, there are still some people who eat too much or skip breakfast, and the intake of dietary fiber, fruits, vegetables and milk is still lower than the recommended amount, resulting in micronutrient deficiencies.
Smell and sing. "Do you need to supplement calcium and vitamin D every day?"Are supplements recommended?"."Do the elderly also need folic acid supplementation?"Nutrient intake is a common concern in recent years. Recently, the Chinese Nutrition Society released the "Dietary Reference Intakes for Chinese Residents (2023 Edition)" (hereinafter referred to as DRIS), which has attracted widespread attention from the society. Different groups of people have different needs for the same nutrient, and how much they need and whether they need additional supplements depends on your age, physiological condition, diet and other factors. Excessive supplementation can bring negative effects.
It is reported that the 2023 version of DRIS is the ninth edition, and it has been ten years since the release of the previous edition. Professor Chang Cuiqing, vice president of the Chinese Nutrition Society, introduced that one of the biggest changes in the 2023 version of DRIS is the recommended intake of nutrients: in order to better meet the needs of different age groups, 20 age groups have been established, such as each age before the age of 12;In addition, the SPL value (specific recommended value) for the prevention of chronic diseases in the dietary composition has been increased from 6 to 13 in the previous version. The 2023 version of DRIS also includes a number of phytonutrients with physiological health effects for the first time, adding new faces of phytonutrients with scientific evidence, such as betaine, seaweed polysaccharides, wolfberry polysaccharides, etc.
The 2023 edition proposes basic values that are more in line with the national physique on the basis of group analysis and comprehensive evaluation of these basic values. Professor Yang Yuexin, President of the Chinese Nutrition Society and Professor of the Institute of Nutrition and Health of the Chinese Center for Disease Control and Prevention, said that the 2023 version of DRIS reflects the reference intake of each nutrient, highlighting the value as the center, so that the public can more clearly find some specific values corresponding to individual conditions. For example, how much calcium and protein children eat, what is the daily intake of pregnant women and the elderly of different ages, etc.
Older people are not "thinner is better" and have higher protein and vitamin D needs
It is worth mentioning that in the past ten years, Chinese scientists have made great progress in the field of nutrition, and this revision includes a large number of research results of Chinese scientists. Yang Yuexin said.
Taking protein as an example, the 2013 edition of DRIS states that adult men need about 65 grams of protein per person per day. "Do older people need more of it?With these questions in mind, we conducted a study using more advanced stable isotope labeling techniques for elderly Chinese people. Yang Xiaoguang, vice president of the Chinese Nutrition Society and researcher at the Institute of Nutrition and Health of the Chinese Center for Disease Control and Prevention, said that the results of the study show that the elderly have higher protein requirements than the average adult.
According to the results of the study, when converted into a daily diet, the elderly need about 7 grams more protein per day than the average adult. "The 2023 version recommends that the daily protein intake of the elderly over 65 years old should account for 15% of their energy intake, which is 5% higher than the 2013 version." "For adults under the age of 65, the new DRIS recommends a daily intake of 65 grams of protein for men and 55 grams of protein for womenFor seniors aged 65 years and older, 72 grams of protein per day is recommended for men and 62 grams per day for women.
Based on a national nutrition survey conducted by the team of Professor Ding Gangqiang of the Institute of Nutrition and Health of the Chinese Center for Disease Control and Prevention, it was found that vitamin D is the most deficient in the whole population in terms of trace elements, and the elderly and middle school students are the main groups of vitamin D deficiency. The 2023 version of DRIS thus highlights the higher protein and vitamin D needs of the older age group than the recommendation for the general adult population.
Also based on studies of indigenous populations, it was found that in terms of health effects, there was an inverse correlation between body mass index (BMI, i.e., weight divided by height squared) and the risk of physical impairment and death, that is, the higher the BMI level, the lower the risk of physical impairment and death in the elderly. In the "Guidelines for the Appropriate Range of Body Mass Index and Weight Management for the Elderly in China" recently released by the Chinese Nutrition Society, the recommended BMI range for the elderly aged 60 to 79 is 185kg to 239kg/㎡；For seniors aged 80 years and older, the recommended BMI range is 220kg to 269kg/㎡。For this recommendation, the 2023 version of DRIS also emphasized.
**There is a unified standard for calcium supplementation, so that the absorption rate of calcium supplementation is higher
Calcium is one of the nutrients that Chinese people are most likely to lack, but there have always been many misunderstandings in the matter of "calcium supplementation". The 2023 version of DRIS proposes a unified standard for calcium supplementation.
The 2023 edition of DRIS proposes: 1 100 200 mg of calcium for 11-year-olds decreases by 100 per day;The recommended intake for adults is 800 mg per day;For people over 50 years old, the recommended intake has been reduced from 1,000 mg a day to 800 mg a dayFor pregnant and lactating women, no additional intake is recommended, and the recommended intake is consistent with that of adult women of the same age (800 mg days).
For the problem of calcium supplementation, which is easy for people to misunderstand, relevant experts have given guidance.
The dose of calcium tablets is large, and the effect of calcium supplementation is discounted. The absorption rate of calcium tablets in the human body is around 30%, and the larger the dose, the less easy it is to absorb. In other words, it's not that the more you eat, the better.
Diet interferes with calcium absorption. Dietary Xi such as carbonated drinks, strong tea, coffee, and a high-salt diet can affect calcium absorption. Both calcium and sodium are excreted in the urine, and if you eat more salt, you will excrete more sodium, and the amount of calcium excreted will also increase. In addition, the oxalic acid in vegetables such as spinach, bamboo shoots, and bracken will combine with calcium and reduce the absorption rate of calcium.
The time of consumption determines the absorption effect. The best time to take calcium is after meals and in the evening before bedtime. It is best to take calcium about 1 hour after meals;In the second half of the night, the blood calcium concentration in the human body is the lowest, and the calcium agent taken at night before bedtime has the highest absorption rate.
It is best to take small amounts and multiple times. Studies have found that compared with "taking it in divided doses", the calcium absorption rate of the latter is significantly better than that of the former (more than 20% higher), so it is recommended to take it 3 or 4 times a day, and the amount of calcium supplementation each time does not exceed 200 mg.
Chew and take for good absorption. The calcium should be chewed and taken, and the surface area of the tablets will increase after chewing, which is conducive to better absorption of calcium.
Taking it alone is better than taking it in combination. Calcium is well absorbed when taken alone. It should not be taken at the same time as zinc, iron or multivitamin tablets (which contain minerals such as phosphorus, zinc, and iron) as it may affect calcium absorption. At the same time, try to avoid taking it with high-calcium foods such as milk and soy products to avoid excessive calcium supplementation at one time and affect calcium absorption.
To be used in combination with vitamin D. Vitamin D is a good helper and the best partner for calcium absorption. Foods rich in vitamin D are cod liver oil, egg yolks, animal liver, etc. Human ** contains 7-dehydrocholesterol, which can be converted into vitamin D after being exposed to sunlight. Therefore, regular sun exposure can promote calcium absorption.
3 groups of people should pay attention to the nutritional status of folic acid
It is worth noting that the 2023 version of DRIS recommends that 3 groups of people should pay attention to the nutritional status of folic acid. "Folic acid is an essential water-soluble vitamin that cannot be synthesized in the human body and must be obtained through diet to meet physiological needs. Foods rich in folic acid include animal liver, legumes, nuts, and dark green leafy vegetables. Ma Aiguo, dean of the Institute of Nutrition and Health of Qingdao University, said that not only pregnant women, but also some special groups should pay attention to the nutritional status of folic acid: women of childbearing age and pregnant women who plan to become pregnant, due to their own physiological metabolic needs and the rapid growth of the fetus, the need for folic acid has increased, and it is recommended that pregnant women supplement folic acid 0 every day from 3 months before pregnancy to 3 months in the first trimester4 mg;The elderly need to pay more attention to the intake of folic acid due to their physiological characteristics, decreased intestinal absorption and metabolism ability, and cognitive declineIn people with hyperhomocysteinemia, folic acid supplementation may reduce the risk of stroke, cardiovascular disease, and Alzheimer's disease.
With the continuous promotion of the national nutrition plan and the rational diet action, in recent years, the dietary nutrition status of Chinese residents has been continuously improved, the health awareness of residents has been continuously strengthened, and the dietary nutrition and health behavior has gradually taken shape. However, Ding Gangqiang pointed out that the prevalence of chronic diseases such as overweight, obesity and hypertension in China has also increased, which is related to the unscientific and unhealthy diet of residents and the unreasonable dietary structure.
In our diet, the proportion of animal foods is relatively high, the intake of animal fats is too high, the intake of fruits and vegetables is low, and the intake of trace elements is insufficient ......Ding Gangqiang said that he hopes that the 2023 version of DRIS can guide the public to achieve a reasonable and balanced diet. At the same time, insufficient exercise is also a big problem, whether it is housework exercise or active exercise, the reduction of exercise has brought greater challenges to people's health.