In modern society, people pay more and more attention to healthy diet, and pursue scientific and reasonable nutritional meals. To meet this need, we need to understand the seven major nutrients in food, which are protein, fat, carbohydrates, vitamins, minerals, water, and dietary fiber. In this article, we'll take a closer look at what these seven nutrients do, what to eat, and what you need to know to help you create a nutritionally balanced diet.
1. Protein.
Protein is the basic substance of somatic cells, which is of great significance for the growth and development of the human body, tissue repair and immune function. High-quality protein** includes lean meats, fish, poultry, eggs, dairy and soy products. The recommended daily intake is 0. per kilogram of body weight for adults8 grams.
2. Fat. Fat is one of the essential energy** of the human body, and is involved in the construction of cell membranes and the synthesis of hormones. Good fats** include olive oil, fish oil, nuts and seeds. The recommended daily intake is 0. per kilogram of body weight for adults5-1 grams.
3. Carbohydrates.
Carbohydrates are the body's main source of energy** and are essential for maintaining brain function and physical fitness. High-quality carbohydrates** include whole grains, vegetables, fruits, and legumes. The recommended daily intake is 3-6 grams per kilogram of body weight for adults.
4. Vitamins.
Vitamins are important substances for human growth and development, the maintenance of immunity and the normal conduct of various physiological functions. Vitamins are divided into water-soluble and fat-soluble, water-soluble vitamins include B vitamins and vitamin C, and fat-soluble vitamins include vitamins A, D, E, and K. It is recommended to ensure adequate vitamin intake through a variety of food intake**.
5. Minerals.
Minerals are important components of bones, teeth, and various physiological enzymes. Common minerals include calcium, phosphorus, potassium, sodium, magnesium, iron, zinc, selenium, and iodine. It is advisable to ensure mineral intake by eating a variety of foods and supplements.
6. Water. Water is the source of life and is of great significance for maintaining human physiological functions, regulating body temperature, and transporting nutrients. It is recommended that adults consume about 2000-2500 ml of water per day, including water from drinks and food.
7. Dietary fiber.
Dietary fiber helps maintain gut health, lower cholesterol, and control blood sugar. High-quality dietary fiber** includes whole grains, vegetables, fruits, and legumes. The recommended daily intake is 25-38 grams for adults.
Summary: In order to achieve a comprehensive balance of nutritional catering, we should pay attention to the seven major nutrients in food, reasonably match food, and ensure the adequacy of various nutrients**. At the same time, adjust the intake according to the individual's physical condition, age, gender and other factors. Follow the scientific principles of nutrition to let us eat healthy and live a better life.
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