Modern people increasingly pay attention to eat healthy, many people are beginning to refuse to high-sugar, high-salt or high-fat content of things, but the U.S. Association of nutrition, excessive stress healthy diet and may cause nutrient intake is not balanced.
According to the latest release "American dietary guidelines," the majority of the seven inadequate intake of essential nutrients, which are calcium, potassium, fiber, magnesium, vitamin A, C and E.
In other words, even if you eat these nutrients in the body it will be difficult to retain. American Association of nutrition recommendations, try to change their eating habits, can achieve multiplier effect.
Calcium: Calcium filed, we immediately think of calcium benefit bones and teeth growth. In fact, the function of calcium far more than these, it can also help maintain heart rhythm, Sphygmomanometer maintaining muscle function. How much calcium that in the end it was enough »U.S." network M.D. "web site that people of different age levels of calcium demand to be different. 50-year-old and the following day for adults Gailiang about 800 milligrams, and people over the age of 50 need 1,000 milligrams. However, for those susceptible to osteoporosis in high-risk groups, the daily calcium intake should be increased to 1,200 milligrams.
So what foods from the calcium supplement? «We all know that eating dairy products is the simplest way. In addition, all kinds of fortified foods are rich in calcium, such as cereals, orange juice and soy milk, can also eat some skim original flavor yogurt, skim milk, cheese, salmon, boiled spinach.
Potassium: Potassium can maintain a normal body blood pressure, in the maintenance of nerve and muscle function has also played a key role. Generally, an adult should ensure that daily intake of 4,700 milligrams of potassium. We all know that in addition to bananas can Bujia, Nutrition Association that the United States following the same foods rich in potassium: Kao Hongshu, tomato sauce, skim original flavor yogurt, tuna.
Fiber: We usually have added fiber that is the elderly, but in fact fiber for each age group who are very important, it enables the body to maintain healthy intestinal and reduce suffering from intestinal disease risk. University of California, the Community Nutrition experts believe that Lucy Ya Kaise, rich in fiber intake can help prevent heart disease, diabetes and other cancers.
Human fiber necessary to depend on the age and sex of the Sphygmomanometer differences. Generally 19-27-50-year-old female daily intake should be about 25 grams of fiber, 51-year-old and above, women are less consequential to 21 grams / day, while 19-50 year-old male, the daily fiber intake Capacity of 38 grams, 51-year-old male and over the intake to 30 grams. Fiber-rich foods include: cereal, boiled red beans, Kao Hongshu, pears, any oat products.
Magnesium: the human body functions of the normal operation of the whole process can not be separated from magnesium. Magnesium can be strong bones and strengthen the immune system and magnesium in the maintenance of human heart, muscle and nerve function also play an important role. Different age and gender of the people's demand for magnesium also vary :19-30-year-old female daily magnesium intake should be 310 mg, 31-year-old female and more than 320 milligrams a day 400 men aged 19-30 Mg, 31-year-old male and over compared with 420 mg. Eat hazelnut, almonds, steamed fish.
Vitamin A: useful enhanced vision, for its immunity and human tissue growth is also crucial. Generally speaking, an adult male needs 900 micrograms per day of the Victoria A, adult women need 700 micrograms. Should have the awareness eat food containing carotenoids, such as: Kao Hongshu, fresh carrots, spinach, lettuce, and so on.
Vitamin C: not only can enhance the body's immune function, it is a powerful Sphygmomanometer antioxidant that can protect human cells from damage. At the same time, Vitamin C can help manufacturers of collagen, thereby strengthening bones and cartilage function. Adult males of the daily intake of Vitamin C should be 90 mg, and 75 milligrams for adult women. In the end what foods are rich in Vitamin C? »Red sweet pepper, oranges, strawberries, melon, Huadu Zealand can eat.
Vitamin E: is also a powerful antioxidant that can help protect human cells. E-dimensional general exist in the high fat content in food, it is easy to be the pursuit of healthy eating to those rejected by the people, this is because they do not clarify the "bad fat" and "good fats" the difference. We usually think of unhealthy fat is saturated fat and trans fats, and fat in the single-unsaturated fat and saturated fat is not more beneficial to human health. However, no matter what the fat content higher than the heat, must be moderate intake. Adults need daily intake of 15 mg of peacekeeping E. Rich in vitamin E foods are: melon seeds, almonds, walnuts, peanut butter, tomato sauce.