The basic ingredients in food include water, sugar, fat, protein, inorganic salts, and vitamins. Each ingredient plays an important role in our food. People’s health depends on the appropriate intake of each ingredient and various types. Reasonable combination of ingredients.

We tend to ignore the nutrient content of water, but if a person does not consume water for a few days, it may be dangerous and even cause death. But this is not the case for other nutrients. If we do not take in other nutrients, we may tolerate them for a long time and still survive.

Water mainly comes from solid foods and beverages, which are very important for the replenishment of water after exercise and sweating. If the body is not replenished in time after the body loses water, it will cause heat damage.

The amount of water in the human body also varies with the type of food ingested. The storage of carbohydrates in the body also requires water. For example, the liver and muscles need 27 pounds of water to store 1 pound of carbohydrates.

If a person consumes a low-sugar diet for two days, the carbohydrate storage in the body will drop sharply, and the water stored in carbohydrates will also be lost. This also explains why people often experience a process of rapid weight loss after a low-sugar diet. It takes 3,500 kcal to lose one pound of body fat, but few people can achieve this goal in one day. This diet plan that can cause rapid weight loss only reduces the body’s water content, but this reduction will eventually be replenished.

At the same time, please don’t forget that only the consumption of calories can make sense for weight loss, not the type of food consumed.

In terms of the ideal diet mentioned above, carbohydrates should be the last ingredient to be reduced in the process of weight loss. Carbohydrates are the most important and basic energy-supply material in food. Each gram of carbohydrates contains approximately 4 kcal. In the general diet of Americans, carbohydrates account for 46% of the total energy supply. However, the goal is to achieve 58% of the total energy supply from carbohydrates. Carbohydrates include those digestible types that can be used for energy supply (such as Starches and sugars), as well as those indigestible types such as fiber. There is sugar in the jam, soft drinks, and milk, and starch in miscellaneous grains, bread, and vegetables.

In order to achieve the ideal dietary goal of reducing processed refined sugars and increasing complex carbohydrates and fiber, it is recommended to make the following adjustments in the diet

●Reduce the intake of other sugary foods like soft drinks, cakes, cookies, and similar;

●Increase the intake of whole-grain bread, whole grains, fruits, and vegetables.

Increasing the calorie intake of complex carbohydrates, correspondingly reducing the intake of fat.

Fat is another important source of energy. Each gram of fat contains twice as many calories (9 kcal) as carbohydrates.

At room temperature, fats can be liquid (such as vegetable oil) and solid (such as lard). Liquid fat molecules contain fewer hydrogen atoms and are called saturated fats.

Although the calories per gram of liquid and solid fats are the same, they play different roles in health. High fat in the diet is associated with a high incidence of heart disease, and saturated fat plays an important role in this process. Therefore, it is not difficult for you to understand that the total fat intake in the ideal diet is greatly reduced (from 42% to 30%), while the saturated fat intake is greatly reduced (from 16% to less than 10%).

At the same time, the intake of another type of lipid cholesterol is also set at 300 mg/day. In order to achieve these goals, please pay attention to the following aspects:

● Eat more lean meat, fish, poultry, dried beans, and peas as a source of protein;

●Eat fat-free milk, low-fat milk, and dairy products;

●Limit the intake of eggs and animal internal organs;

●Limit the intake of fats, especially those rich in saturated fats, such as butter, lard, bread oil, and some foods containing palm oil and peanut oil

●Bake, burn or boil instead of frying to remove the fat from the meat.

Each gram of protein provides the same calories as sugar, which is also 4 kcal/gram, but it is not the main energy source.

Because protein contains amino acids, which can be used for the growth, development, and repair of tissue cells, it is an extremely important nutrient ingredient. Eggs, meat, fish, milk, poultry, cheese, and soybeans contain high-quality protein. Cereals, vegetables, seeds, and nuts contain crude protein. However, people need more crude protein every day.

Adults only need 0.8 grams of protein per kilogram of body weight per day, so a 70 kg person only needs 56 grams of protein per day, and fast-growing babies need 2.2 grams of protein per kilogram of body weight per day.

The average American’s diet contains an average of 12% protein, which already meets this standard.

The ideal diet recommended by the Senate Special Committee does not change the amount of protein, but it is recommended to consume less fat, and everyone should eat more fish, poultry, and low-fat products instead of eating more red meat and regular Dairy products.

Vitamin is a special nutrient with very little content in food, but it is essential for the normal function of the body.

According to its ability to dissolve in water and fat, it is divided into two types: water-soluble and fat-soluble.

Fat-soluble vitamins include A, D, E, and K. Due to their solubility properties, they can be stored in the human body and do not need to be taken from the outside every day.

A potential danger of fat-soluble vitamins to the human body is that if you consume too many fat-soluble vitamins for a long time, it will cause hypervitaminosis, a toxin that can cause neurological disorders, gastrointestinal diseases and damage the liver.

Water-soluble vitamins include vitamins B, C, folic acid, pantothenic acid, and biotin. Since any excess water-soluble vitamins can be excreted through urine, it is rarely possible to cause vitamin disorders. However, high levels of water-soluble vitamins are also toxic to the human body, so they should also be avoided.

Due to the excretion of these vitamins, a certain amount of water-soluble vitamins must be taken every day in order to replenish it. So do you need to supplement vitamins?

A person can satisfy his daily need for vitamins by ingesting full-nutrient organisms containing 4 groups of organisms, so additional vitamin supplements are unnecessary.

However, for those who want to ensure adequate vitamin intake, taking more vitamins every other day is generally not harmful. On the other hand, exercisers should pay attention to a balanced diet, from a long-term perspective, to ensure the body’s needs for nutrients, rather than relying on additional supplements.

Remember, a balanced diet is not only to provide adequate vitamins but also to meet people’s demand for protein and inorganic salts. Minerals are also the same chemical composition as vitamins, and only a small amount of the body can maintain normal functions.

Inorganic salts can be divided into two categories: macro-inorganic salts and trace inorganic salts. Macro-inorganic salts include calcium, which plays an important role in bones, potassium, and sodium, which plays an important role in neuromuscular, and magnesium, which plays an important role in many enzymes in the human body. Trace inorganic salts include iron in hemoglobin necessary for oxygen transport in the blood, iodine in the pituitary gland necessary to regulate normal metabolic rate, and zinc, selenium, copper, etc., which are related to the normal function of many enzymes.

People can obtain these mineral elements that they need every day through a comprehensive and balanced diet.

But women often lack iron and calcium, so it is necessary to consider supplementing these mineral elements to women appropriately

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