Seven kinds of the most difficult to retain the nutritional
modern people are particular about eating healthy, many people are beginning to reject high-sugar, high salt or high fat content, but also something that the United States Council for Responsible Nutrition, a healthy diet but excessive stress may result in nutritional intake is not balanced.
According to the latest release of "Dietary Guidelines for Americans," most people in seven low intake of essential nutrients, they are calcium, potassium, fiber, magnesium, vitamin A, C, and E. Or, even if you eat, and these nutrients are also difficult to retain in the body. Nutrition Association, suggested the United States, it is better to try to change some of my eating habits, to achieve a multiplier effect.
Calcium: Did calcium, we immediately think of calcium beneficial to the growth of bones and teeth. In fact, the function of calcium is far more than that, it can also help maintain the heart rhythm, maintaining muscle function. That in the end how much calcium it be enough? The United States "Web MD" web site that people of different age classes of calcium demand is different. 50 years old and below the daily requirements of calcium for adults is about 800 mg, while people over the age of 50 need 1000 mg. However, for those prone to osteoporosis in high-risk groups, the daily calcium intake should be increased to 1200 mg.
Well, from what foods to supplement calcium do? We all know that eating dairy products is the easiest way. In addition, a variety of fortified foods are also rich in calcium, such as cereals, orange juice and soy milk, you can also eat some fat flavor yogurt, skim milk, cheese, salmon, boiled spinach.
Potassium: Potassium to maintain normal blood pressure and in maintaining nerve and muscle function also play a key role. Generally speaking, an adult should ensure that the daily intake of 4700 mg of potassium. In addition we all know that bananas can be potassium, the U.S. Food and Nutrition Association considers that the following is equally rich in potassium: Kao Hongshu
, Tomato sauce, fat flavor yogurt, tuna.
fiber: Normally we think that the elderly something to add fiber, but in fact fiber for each age people who are very important, it enables the body to maintain healthy intestinal tract, reducing the risk of suffering from intestinal diseases sex. University of California, community nutrition expert Lucy Ya Kaise believe that the rich fiber intake can help prevent heart disease, diabetes and other cancers.
amount of fiber necessary for human body depending on age and sex differences. In general ,19-50-year-old female intake per day should be about 25 grams fiber, 51 years of age and women over the corresponding less, for 21 grams / day; while the 19-50 year-old man, the daily fiber intake capacity of 38 grams, 51 years of age and men over the intake of 30 grams. Fiber-rich foods include: cereal, boiled red beans, Kao Hongshu, pear, any oat products.
Magnesium: the normal operation of the human body functions are inseparable from the whole process of magnesium. Magnesium can be strong bones and enhance the immune system and magnesium in the maintenance of the human heart, muscle and nerve function also play an important role. Of different ages and different sex pairs of the demand for magnesium is different :19-30-year-old female daily intake of magnesium should be 310 mg for women 31 years and over 320 mg; 19-30 year-old male 400 per day mg, 31-year-old and over, compared with 420 milligrams of men. Eat hazelnuts, almonds, steamed fish.
Vitamin A: good to enhance visual acuity, which for the immunity and human tissue growth is also crucial. In general, an adult male needs 900 micrograms a day-dimensional A, adult women need 700 micrograms. There should be conscious of eating carotenoid-containing foods, such as: Kaohong Shu, fresh carrots, spinach, lettuce and so on.
Vitamin C: not only can enhance immune function, it is a powerful anti-oxidants, can protect human cells from damage. At the same time, Victoria C will also help create collagen, and thus strengthen the bone and cartilage function. C per day for adult males intake should be 90 mg, while the adult females is 75 mg. In the end what foods are rich in dimension C do? Red sweet pepper, oranges, strawberries, cantaloupe, New Zealand Huadu can eat.
Vitamin E: is also a powerful anti-oxidants, can help protect the body's cells. Victoria E is found in foods with high fat content, it is easy to pursue a healthy diet of people who rejected, it is because they do not clarify the "bad fats" and "good fats" the difference. We usually think that the unhealthy fat is saturated fat and trans fat, and fat of the monounsaturated fats and polyunsaturated fats are beneficial to human health. However, no matter what kind of fat calories than higher, must be moderate intake. Adult intake of 15 mg each day-dimensional E. Victoria E-rich foods include: seeds, almonds
, Walnuts, peanut butter, tomato sauce.