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Diet is an indispensable thing in human life. People eat and absorb all kinds of nutrients necessary for the body every day to meet the needs of normal growth and development and various activities. Nutrients (nutrients) needed by human body: First, supply heat energy-protein, fat and sugar.

Second, regulate physiological functions-inorganic salts (minerals), vitamins and water have their special physiological functions, so any kind of nutrients cannot be lacking. Good nutrition can first supply all kinds of nutrients needed by human body, and the distribution of quality and quantity is appropriate: 1, which promotes the growth of infants. 2. Improve the health status of adults. 3. Extend the age to prevent premature aging. 4. prolong life. Malnutrition and improper nutrition-refers to the insufficient supply or unreasonable distribution of nutrients needed by the human body. 1, oversupply-overnutrition, leading to obesity. 2, malnutrition-hinder children's growth and development, short stature, adults can see lack of energy, fatigue, decreased enthusiasm, malnutrition. Such as scurvy, rickets and sleepwalking at night. 3, physical obesity, weight gain, unfair increase in lung burden, prone to arteriosclerosis, hypertension, diabetes and so on. 4, through the popularization of dietary nutrition knowledge, gradually improve people's understanding of dietary nutrition, know how to choose and match meals, carry out reasonable processing and cooking, improve the nutritional quality of meals, and achieve the purpose of improving people's health through reasonable diets. Protein I, protein is a compound, which consists of four elements: carbon, hydrogen, oxygen and nitrogen. Some protein also contains sulfur, phosphorus, iron, iodine and copper. These elements constitute different nonessential amino acids (synthesized in vivo). Eight essential amino acids (food intake and supply in protein), amino acid is the basic unit of protein.

Second, protein classification: (according to the number and types of amino acids) 1, complete protein: milk, eggs, meat, soybeans, wheat, corn (amino acids are complete and sufficient, containing essential amino acids. ) 2. Semi-complete protein: Amino acids are safe, but because of the uneven quantity, they can only maintain life, such as wheat protein, and cannot promote growth and development. 3. Incomplete protein: There are no kinds of amino acids. As the only protein, it can neither grow nor sustain life. The closer the number of amino acids contained in protein in food is to human needs, the higher the physiological value of protein. Milk and eggs-physiological value rises. Wheat, millet, soybean and beef jerky-the physiological value of mixed food is 89. For example, corn flour-if you eat corn alone, the content of essential amino acids (methionine and tryptophan) is very low and the physiological value is very low, while soybean contains more essential amino acids methionine and tryptophan, and the physiological value of corn flour is obviously improved. If corn, soybean and sorghum are integrated, the physiological value can reach 75%. The physiological value is higher. Third, the function of protein: 1. It constitutes the main components of body tissues-cells, tissues and organs. 2. Regulating physiological functions-the main components of enzymes, hormones and antibodies. 3, the supply of heat-1g protein produces 4 calories, when excessive intake of protein, the human body absorbs the remaining protein to meet physiological needs will produce heat. Fourth, the source of protein: 1, the protein of animals: milk, fish, meat and eggs; 2. Plant protein: beans and cereals. Fat 1. The human body contains neutral fat-triglyceride, which explains the compound of three molecules of fatty acid and one molecule of glycerol. Triglycerides are distributed in subcutaneous skin cavity and muscle space-influenced by diet quality, which is called animal fat. 2. Lipids (phospholipids and sterols) exist in cell protoplasm and cell membrane, which is called lipid fixation.

Physiological function of fat: (1) Supply heat energy: It is composed of carbon, hydrogen and oxygen. 1g fat generates and generates 9 calories.

(2) phospholipids which constitute cells, and cholesterol is the main component of human cells; Especially the brain and nerve cells.

(3) supply essential fatty acids to human body. Among fatty acids-flax oleic acid, dilute acid of flax oil and four dilute acids of peanut oil-these are necessities for normal development and health of human body. These substances can not be synthesized by the human body itself, but must be ingested and supplied, so they are called essential fatty acids. The role of essential fatty acids: 1, has a protective effect on skin microvessels. 2, can prevent enemy rays from damaging the skin. 3, the role of lowering blood cholesterol. 4. Reduce the adhesiveness of platelets. The third point is the key substance for regulating fat metabolism. Promote the absorption and utilization of fat vitamins. Fat is a good solvent for vitamins A, D, E and K-it is absorbed with the absorption of fat. 6, the role of filling the visceral space. Subcutaneous fat can protect body temperature. 7, fat can enhance the sensuality of food: increase sensibility-increase appetite; I feel full-I don't get hungry easily. Third, the relationship between fat and blood lipids in the diet: neutral fat contains more vegetable fat-triglycerides increase, food fat contains more cholesterol and enters the body-cholesterol increases, arteriosclerosis phospholipids, arteriosclerosis elderly people-should avoid ingesting animal brains, bone marrow, viscera and roe, and ingest 300-500 mg of cholesterol every day. Replace animal fat with vegetable oil. Animal fatty acids are saturated fatty acids, forming cholesterol lipids. When deposited in atherosclerotic plaque, it is not easy to return to the blood, which is related to thrombosis and easily leads to myocardial infarction. Vegetable oil contains more unsaturated fatty acids than cholesterol, which can reduce the concentration of cholesterol in plasma. Unsaturated acids can promote the conversion of cholesterol into bile acids in the liver. Vegetable oil contains vitamin E, which can dilate small blood vessels and resist mistakes. It is effective in preventing thrombosis. Plant foods mainly contain no cholesterol-but plants contain phytosterols, such as soybean sterols and cereal sterols, but people do not absorb them after eating, which can realize the absorption of cholesterol in the intestines. Rich in protein and sugar, it can prevent the body from absorbing cholesterol. Eating more fruits and vegetables can get rich vitamins, inorganic salts and vitamins, which can promote lipid metabolism. Relationship between dietary fat and tumor. 1, the mortality rate of breast cancer taking high fat is 5- 10 times higher than that taking low fat. 2. People who eat vegetarian food and meat for rectal cancer are 2-3 times less likely to eat vegetarian food than those who eat meat. 3, endometrial cancer-related to high fat. The cancer rate of obese people is 2-3 times that of ordinary people. The main reason-meat fat contains an unsaturated fatty acid, which is oxidized and decomposed by air to form flash dialdehyde, which is an important cause of cancer. Sixth, the source and supply of fat. 1, animal fat-pig, cow, sheep, fish, milk, egg butter. 2. Vegetable oils-peanut oil, soybean oil, sesame oil, cottonseed, sunflower, rapeseed, tea seed oil, walnut oil and pine nut oil. Sugar metabolism. 1. Sugar consists of carbon, hydrogen and oxygen. Because the molecular structures of hydrogen, oxygen and 1 in sugar are the same as those of water, sugar is also called carbohydrate. 1, monosaccharide-contains only one sugar molecule and can be directly absorbed without the action of digestive juice. A: Glucose is a monosaccharide-it is the most abundant in fruits, and glucose is the main sugar in human blood. 80- 120mg/ 100ml normal blood sugar. Fructose-fruit and honey. C. galactose-decomposed by lactose (not found in natural food) 2. Disaccharide: It consists of two sugar molecules, and water with one molecule removed is called disaccharide. A. sucrose. B. maltose C. lactose It needs to be converted into monosaccharide under the action of digestive juice before it can be absorbed and utilized. 3. Lactose: It exists in human milk and animal milk, such as milk and goat milk. Breast milk contains 6-7% lactose. Cow and sheep milk contains 4-5% lactose. Lactose in milk contributes to the growth and reproduction of lactic acid bacteria in digestive tract, and can resist the growth and reproduction of spoilage bacteria, which is especially beneficial to some intestinal diseases of infants. Because lactose decomposes, one molecule of glucose and one molecule of galactose are produced. However, too much lactose can increase the cholesterol content in the blood, leading to arteriosclerosis and aggravation. So eating too many cattle and sheep will also be harmful to your health. 4. Polysaccharide: It is a combination of many monosaccharide molecules-tasteless, insoluble in water, and decomposed into monosaccharides by digestive enzymes. Starch, cereal, beans, sweet potato, potato, yam, taro, lotus root and stem food. Starch is hydrolyzed and digested to produce red dextrin, which is decomposed into maltose and glucose and finally absorbed. Paste-the intermediate product of starch decomposition. The crust on the baking surface of bread and steamed bread is brown. The mucous membrane on the surface of rice porridge is dextrin, which is rich in glutinous rice. C glycogen: (animal starch) is the condition that sugar is stored in animals, from advanced animals to lower animals. (1) Too much sugar and fat will be converted into glycogen and stored in the liver to form glycogen. (2) Too much sugar and fat will be converted into muscle glycogen and stored in muscle, forming muscle glycogen. When animals are short of sugar, muscle glycogen and liver glycogen are converted into glucose for their own use. D cellulose and fructose-attached to polysaccharides, but not absorbed as nutrients in the body. Suction of cellulose and pectin stimulates gastrointestinal movement, secretes digestive juice, helps digestion and excretion, shortens the retention time of feces in the intestine, and reduces the incidence of colorectal tumors. Second, the physiological function of sugar. 1, heating: 1g sugar =4 calories. Provided by 60-70% sugar. 2. Constituting tissues: glycoproteins, nucleoproteins and glycolipids existing in liver and muscle tissues. 3, liver protection and detoxification: when liver glycogen is stored for a long time, it has a high detoxification ability for tetracarbon alcohol and arsenic. 4. Anti-ketonic effect-Sugar has anti-ketonic effect, reducing the generation of ketone bodies and preventing acidosis. Fat oxidizes in the body and relies on sugar to provide heat. When the sugar supply is insufficient, or when the body can't use sugar, at this time (such as diabetes), the body's heat is mainly supplied by fat. When the fat does not completely oxidize ketone bodies, acidosis occurs when ketone bodies are too much. When diabetic patients consume too much fatty food to control sugar intake, it leads to incomplete fat oxidation and acidosis (further aggravating arteriosclerosis). Third, the source and supply of sugar. Rice, flour, corn, sorghum, beans, sweet potatoes, Maling potatoes, taro, sugar cane, sweet radish, fruits, vegetables, cellulose and pectin. Vitamin 1. The demand for vitamins is small, but vitamins are an essential organic compound to maintain life. Its importance lies in participating in many important physiological components in the human body. Many vitamins are coenzymes of enzymes, and some vitamins are also coenzymes. Vitamins exist in body tissues in the form of bioactive substances. Vitamin: 1, fat soluble: vitamin a, vitamin d, vitamin e, vitamin k.2. Water solubility: vitamin B group -B 1, B2, B6| nicotinic acid; Pantothenic acid, biotin, inositol, folic acid, choline; Vitamin B 12, rutin; Vitamin C. Second, vitamins lacking in common vitamins: vitamin A deficiency: animal vitamin A; Plant provitamin A- carotene (A, B, C) 1mg carotene is equivalent to 557 international units of vitamin A 1.8 μ g carotene is equivalent to 1 international units of vitamin A carotene-is a blue pigment, which can be converted into vitamin A 1 and vitamin A deficiency in human small intestine: When fetal hair filling is abnormal, vitamin A deficiency will lead to fetal death. A. Adults need 2200 international units of vitamin A every day, which is equivalent to 4 milligrams of carotene. B. Excessive vitamin poisoning-manifested as dizziness, headache, anorexia, skin distrust, allergy, rough skin, facial or systemic dephosphorization, hair loss, large liver and hard muscles. After stopping vitamin A, the symptoms disappeared. 2. Sources of vitamin A: animal viscera, cod liver oil, milk, eggs, spinach, peppers, carrots, bean sprouts, alfalfa, sweet potatoes, oranges, apricots and persimmons. Vitamin D belongs to sterols (D2, D3) lacking vitamin D. Cholesterol is dehydrogenated in the skin, and vitamin D3 is formed by ultraviolet irradiation. Ergosterol in algae and yeast is fibrosed by ultraviolet rays. 1, physiological function: adjust the disorder of calcium and phosphorus metabolism in the body, when low calcium and phosphorus cause bone tissue deposition disorder. Children have rickets, adults have rickets, and severe cases (pregnant women and nursing mothers) cause hand-foot syndrome. 2. Vitamin D requirement: 1 international unit =0.025 μ g D3. Under 2 years old: 300-400 international units; Mammy: 400-800 international units; 3. Vitamin D poisoning: anorexia, nausea, vomiting, polyuria, irritability and other symptoms. 4. Sources of vitamin D: cod liver oil, animal liver, egg yolk and animal milk. Vitamin B 1: Soluble in water, stable in air and acid, and easily destroyed by heating under neutral or alkaline conditions. Food cooking temperature is high or low for a long time. Function: (1) Vitamin B 1 constitutes a debranching enzyme and participates in the process of glucose metabolism. When decarboxylation activity decreases and B 1 is absent, sugar metabolism is disordered. The importance of vitamin B 1 supplementation for diabetes. (2) Promote the synthesis of acetylcholine and inhibit the decomposition of acetylcholine, thus maintaining the movement of gastrointestinal political parties and the secretion of digestive glands, which is beneficial to digestion and excretion. (3) Maintain the normal functions of nerves, digestion and muscle circulation. Lack of B 1 can lead to limb qi disease and digestive and circulatory symptoms. Sources of vitamin B 1: cereals, beans, dried fruits, internal organs (heart, liver and kidney), lean meat and eggs. Rice noodles are too refined and washed too much. Detection method of vitamin B 1: (1) Take vitamin B 15mg on an empty stomach in the morning, and urine test after 4 hours: B 1

Edited on 20 15- 12-20.

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What are the essential nutrients in daily diet?

Nutrients (nutrients) needed by human body: firstly, supply heat energy-protein, fat and sugar; Secondly, it regulates physiological functions-inorganic salts (minerals), vitamins and water have their special physiological functions, so any kind of nutrients can't be lacking. Good nutrition can first supply various nutrients needed by human body, and the distribution of quality and quantity is appropriate: 1. Malnutrition and improper nutrition-refers to the insufficient supply or unreasonable distribution of nutrients needed by the human body. 1. Oversupply leads to obesity. 2. Malnutrition-hindering children's growth and development, short stature. Adults can see that they are depressed, tired and depressed, leading to malnutrition. Such as scurvy, rickets and sleepwalking at night. 3, physical obesity, weight gain, unfair increase in lung burden, prone to arteriosclerosis, hypertension, diabetes and so on. 4, through the popularization of dietary nutrition knowledge, gradually improve people's understanding of dietary nutrition, know how to choose and match meals, carry out reasonable processing and cooking, improve the nutritional quality of meals, and achieve the purpose of improving people's health through reasonable diets. Protein I, protein is a compound, which consists of four elements: carbon, hydrogen, oxygen and nitrogen. Some protein also contains sulfur, phosphorus, iron, iodine and copper. These elements constitute different nonessential amino acids (synthesized in vivo). Eight essential amino acids (food intake and supply in protein), amino acid is the basic unit of protein. Second, protein classification: (according to the number and types of amino acids) 1, complete protein: milk, eggs, meat, soybeans, wheat, corn (amino acids are complete and sufficient, containing essential amino acids. ) 2. Semi-complete protein: Amino acids are safe, but because of the uneven quantity, they can only maintain life, such as wheat protein, and cannot promote growth and development. 3. Incomplete protein: There are no kinds of amino acids. As the only protein, it can neither grow nor sustain life. The closer the number of amino acids contained in protein in food is to human needs, the higher the physiological value of protein. Milk and eggs-wheat, millet, soybean and beef jerky with increased physiological value-are mixed and eaten, with a physiological value of 89. For example, corn flour-if you eat corn alone, the content of essential amino acids (methionine and tryptophan) is very low, but soybeans contain more essential amino acids methionine and tryptophan, and the physiological value of corn flour is obviously improved. If corn, soybean and sorghum are integrated, the physiological value can reach 75%. The physiological value is higher. Third, the function of protein: 1. It constitutes the main components of body tissues-cells, tissues and organs. 2. Regulating physiological functions-the main components of enzymes, hormones and antibodies. 3, the supply of heat-1g protein produces 4 calories, when excessive intake of protein, the human body absorbs the remaining protein to meet physiological needs will produce heat. Fourth, the source of protein: 1, the protein of animals: milk, fish, meat and eggs; 2. Plant protein: beans and cereals. Fat 1. The human body contains neutral fat-triglyceride, which explains the compound of three molecules of fatty acid and one molecule of glycerol. Triglycerides are distributed in subcutaneous skin cavity and muscle space-influenced by diet quality, which is called animal fat. 2. Lipids (phospholipids and sterols) exist in cell protoplasm and cell membrane, which is called lipid fixation. Physiological function of fat: (1) Supply heat energy: It is composed of carbon, hydrogen and oxygen. 1g fat generates and generates 9 calories. (2) phospholipids which constitute cells, and cholesterol is the main component of human cells; Especially the brain and nerve cells. (3) supply essential fatty acids to human body. Among fatty acids-flax oleic acid, dilute acid of flax oil and four dilute acids of peanut oil-these are necessities for normal development and health of human body. These substances can not be synthesized by the human body itself, but must be ingested and supplied, so they are called essential fatty acids. The role of essential fatty acids: 1, has a protective effect on skin microvessels. 2, can prevent enemy rays from damaging the skin. 3, the role of lowering blood cholesterol. 4. Reduce the adhesiveness of platelets. The third point is the key substance for regulating fat metabolism. Promote the absorption and utilization of fat vitamins. Fat is a good solvent for vitamins A, D, E and K-it is absorbed with the absorption of fat. 6, the role of filling the visceral space. Subcutaneous fat can protect body temperature. 7, fat can enhance the sensuality of food: increase sensibility-increase appetite; I feel full-I don't get hungry easily. Third, the relationship between fat and blood lipids in the diet: neutral fat contains more vegetable fat-triglycerides increase, food fat contains more cholesterol and enters the body-cholesterol increases, arteriosclerosis phospholipids, arteriosclerosis elderly people-should avoid ingesting animal brains, bone marrow, viscera and roe, and ingest 300-500 mg of cholesterol every day. Replace animal fat with vegetable oil. Animal fatty acids are saturated fatty acids, forming cholesterol lipids. When deposited in atherosclerotic plaque, it is not easy to return to the blood, which is related to thrombosis and easily leads to myocardial infarction. Vegetable oil contains more unsaturated fatty acids than cholesterol, which can reduce the concentration of cholesterol in plasma. Unsaturated acids can promote the conversion of cholesterol into bile acids in the liver. Vegetable oil contains vitamin E, which can dilate small blood vessels and resist mistakes. It is effective in preventing thrombosis. Plant foods mainly contain no cholesterol-but plants contain phytosterols, such as soybean sterols and cereal sterols, but people do not absorb them after eating, which can realize the absorption of cholesterol in the intestines. Rich in protein and sugar, it can prevent the body from absorbing cholesterol. Eating more fruits and vegetables can get rich vitamins, inorganic salts and vitamins, which can promote lipid metabolism. The relationship between dietary fat and tumor is 1. The mortality rate of breast cancer caused by high fat intake is 5- 10 times that of low fat intake. 2. People who eat vegetarian food and meat have rectal cancer, and the risk of vegetarian food is 2-3 times less than that of meat. 3. Endometrial cancer-related to high fat. The cancer rate of obese people is 2-3 times that of ordinary people. The main reason-meat fat contains an unsaturated fatty acid, which is oxidized and decomposed by air to form flash dialdehyde, which is an important cause of cancer. 6. Source and supply of fat 1, animal fat-pig, cow, sheep, fish, milk, egg oil 2, plant fat-peanut oil, soybean oil, sesame oil, cottonseed, sunflower seed, rapeseed oil, camellia oil, walnut oil and pine nut oil. Glucose metabolism 1. Sugar consists of carbon, hydrogen and oxygen. Because the molecular structures of hydrogen, oxygen and 1 in sugar are the same as those of water, sugar is also called carbohydrate. 1, monosaccharide-contains only one sugar molecule and can be directly absorbed without the action of digestive juice. A: Glucose is a monosaccharide-it is the most abundant in fruits, and glucose is the main sugar in human blood. 80- 120mg/ 100ml normal blood sugar. B. Fructose-fruit, honey C. galactose-is decomposed by lactose (not found in natural food). 2. disaccharide: It consists of two sugar molecules, and the water with one molecule removed is called disaccharide. A. Sucrose B. Maltose C. Lactose needs to be converted into monosaccharide by the action of digestive juice before it can be absorbed and utilized. 3. Lactose: It exists in human milk and animal milk, such as milk and goat milk. 6-7% lactose in human milk and 4-5% lactose in cow's and sheep's milk are beneficial to the growth and reproduction of lactic acid bacteria in digestive tract and can resist the growth and reproduction of spoilage bacteria, which is especially beneficial to some intestinal diseases of infants. Because lactose decomposes, one molecule of glucose and one molecule of galactose are produced. However, too much lactose can increase the cholesterol content in the blood, leading to arteriosclerosis and aggravation. So eating too many cattle and sheep will also be harmful to your health. 4. Polysaccharide: It is a combination of many monosaccharide molecules-tasteless, insoluble in water, and decomposed into monosaccharides by digestive enzymes. Starch, cereal, beans, sweet potato, potato, yam, taro, lotus root and stem food. Starch is hydrolyzed and digested to produce red dextrin, which is decomposed into maltose and glucose and finally absorbed. Paste-the intermediate product of starch decomposition. The crust on the baking surface of bread and steamed bread is brown. The mucous membrane on the surface of rice porridge is dextrin, which is rich in glutinous rice. C glycogen: (animal starch) is the condition that sugar is stored in animals, from advanced animals to lower animals. (1) Too much sugar and fat will be converted into glycogen and stored in the liver to form glycogen. (2) Too much sugar and fat will be converted into muscle glycogen and stored in muscle, forming muscle glycogen. When animals are short of sugar, muscle glycogen and liver glycogen are converted into glucose for their own use. D cellulose and fructose-attached to polysaccharides, but not absorbed as nutrients in the body. fibre