Recently, the Chinese Nutrition Society published relevant survey data: in 2012, the average daily vegetable intake per capita of urban and rural residents in China was 269.4 grams. Compared with 2002, the overall average vegetable intake decreased, and the rural residents decreased by 29.5 grams.
The daily per capita fruit intake of urban and rural residents is 40.7 grams, which is at a low level. Li Wenjie, executive director of the China Nutrition Society and vice chairman of the Henan Nutrition Society, said that it is very important to consume sufficient and reasonable fruits and vegetables to provide nutrients such as vitamins, minerals and dietary fiber.
In addition, fruits and vegetables also contain phytochemicals, such as resveratrol, anthocyanins, lycopene, etc., which have a positive effect on promoting human metabolism and preventing chronic diseases.
Fruits and vegetables should not be just the "supporting role" on the table.
At present, many people prefer animal food, while others think that pasta and rice are the real meals. Fruits and vegetables are just the "supporting role" on the table.
These lifestyles and dietary patterns have led to an increasing number of obese people in the city, as well as chronic diseases caused by obesity, such as diabetes, high blood pressure, and high blood lipids.
These diseases are closely related to food choices, cooking habits, and dietary habits. Eating more fruits and vegetables and changing the diet structure can help prevent chronic diseases. Li Wenjie introduced that, specifically, the intake of sufficient fruits and vegetables has the following three advantages:
1. Reduce calorie intake. Consciously increase the intake of fruits and vegetables, and the foods that produce calories such as staple foods will naturally consume less, making the dietary structure more reasonable.
2. Supplement micronutrients that are easily deficient. In China's current diet, people often lack some vitamins and minerals, but vegetables are rich in these nutrients, such as vitamin C, β-carotene, calcium, phosphorus, potassium, iron and so on.
In addition, fruits and vegetables are also rich in a variety of phytochemicals, which have beneficial biological effects on human health.
3. Promote metabolism and reduce the absorption of heat and fat in the body. Fruits and vegetables are rich in dietary fiber, which can promote intestinal peristalsis. In addition, fruits and vegetables can help the body detoxify and reduce the burden on the liver.
Eat food every day
12 or more
The pace of life is now accelerating, especially for people living in cities, where fruit and vegetable intake is particularly important. Li Wenjie said that nowadays food products and semi-finished products have entered the kitchen more frequently.
These convenient products tend to have higher calories, which makes people's intake of nutrients not comprehensive. Therefore, special attention should be paid to the dietary problems caused by incomplete intake of fruits and vegetables.
From the diet structure, the "Chinese Dietary Guidelines" mentioned that the daily diet should include potatoes, fruits and vegetables, livestock and poultry, eggs, soy nuts and other foods, it is recommended to eat more than 12 kinds of food per day.
More than 25 kinds of food per week, food diversity and cereals are the main features of the balanced diet model. And to promote meals with vegetables, it is recommended to eat 300 ~ 500 grams of vegetables a day, dark vegetables should account for 1/2 of the total amount of vegetables; daily fruit, it is recommended to eat 200 ~ 350 grams of fresh fruit per day.
Li Wenjie reminded that fruits and vegetables should choose fresh, degraded fruits will be harmful to the body. When making vegetables, you can wash them, cut them, and fry them quickly to reduce the loss of vitamins in vegetables.
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