In the eyes of many people, malnutrition comes from hunger. However, now that people's living conditions are getting better and better, eating more and more, and becoming more and more nutritious, there is malnutrition, why is this? Actually, it just seems that you eat a lot, but in fact, you may not have eaten enough nutrients!
1.There is a difference in the demand for maintenance ore between China and the West
Many countries will set dietary guidelines, vitamin and mineral intake standards based on their residents' dietary habits, risk of deficiency, etc. In China, this criterion is:
Dietary Guidelines for Chinese Residents" and "Dietary Reference Intakes for Chinese Residents".
Other countries will also have their own dietary guidelines, and different countries will have different recommended nutrient intake values.
United States: High energy, high protein, high fat, low dietary fiber. According to the Dietary Guidelines for U.S. Residents, most of the 12 vitamins and 8 minerals recommended in the U.S. Dietary Guidelines are different from those recommended in China.
Australia: Poultry and eggs, which are the main grains, have a low intake of people. According to the Reference Guide to the Nutrient Value of Australian and New Zealand Residents, most of the recommended intakes of the 14 vitamins and 14 minerals recommended in the Australian Dietary Guidelines are also different from the recommended intakes in China.
China: Plant-based foods are the mainstay, and animal foods are scarce, which can easily lead to insufficient protein, vitamins and minerals. According to the "Dietary Guidelines for Chinese Residents", the dietary guidelines for Chinese residents recommend that the intake contains 14 kinds of vitamins, and Chinese residents need to supplement more VB1, VB2, VB6, VC, and VD.
2.Do you need the right nutrients?
Chinese residents mainly eat plant-based foods, especially cereals, and the traditional dietary pattern.
High-carb, high-fiber, low-fat nutritional characteristics, nutrient intake is different from that of Western countries.
According to the 2015-2017 nutrition and health monitoring data of Chinese residents, the risk of insufficient calcium intake was the highest, reaching 972% VB2, VB, and the risk of insufficient intake was respectively. 5%。
3.These nutrients should not be overdosed
Iodine: 5g of salt per person per day is recommended, but at present, the per capita intake of 9g is more than 180-270ug of human iodine, far exceeding the RNI value of iodine.
Copper: Copper intake increased from 2 in 199145 mg daily decreased to 1 in 201566mg d, the average daily intake of pregnant women in 2009 was 20 mg d, but still significantly higher than 08mg d, so it is not suitable for Chinese healthy people to supplement with additional copper.
4.Do different groups of people have the same need for vitamins and minerals?
Adult males: Adult males lose more zinc per day than adult females. The recommended intake of zinc is higher for adult men than for adult women. Factors influencing B vitamin requirements include B vitamin bioavailability, energy intake, physical activity level, and gender factors. The average energy requirement of adult men is higher than that of adult women, so the recommended intake of vitamin B for adult men is higher than that for adult women, and the recommended intake of vitamin B2 and niacin for adult men is greater than that for adult women. Adult males maintain total hepatic vitamin A stores and require higher dietary vitamin A intake than adult females.
Adult women: Women lose a lot of iron due to physiological reasons, and the loss of iron is about 15mg。The recommended intake of iron is higher for adult women than for adult men. Vitamins C and E have antioxidant functions, and vitamin C contributes to the health of ** and mucous membranes, and can promote iron absorption.
Older adults: Older people have a reduced ability to absorb and utilize calcium. Calcium intake deficiency causes a negative calcium balance in older people, and decreased physical activity can increase calcium loss, especially in older women. The selenium content in the body of the elderly is low, and the selenium content in the body decreases significantly with age. The activation ability of vitamin D in the elderly over 65 years old is reduced, the sensitivity of vitamin D receptors in the elderly is also reduced, and vitamin D deficiency is prone to occur, so the RNI of vitamin D in the elderly over 65 years old is higher than that of the general adult, which is 15ug d. Vitamin E is an important fat-soluble antioxidant nutrient for the body, which has the effect of scavenging free radicals and antioxidants. Vitamin C promotes collagen synthesis, maintains the elasticity of capillaries, reduces fragility, and can be antioxidant, so the elderly should maintain adequate vitamin C intake.