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一定要吃主食人体能量来源于蛋白质、脂肪、碳水化合物,以上3种营养的摄取比例1:2:5为最佳。作为碳水化合物主要来源,淀粉性食品每天为我们提供一半以上的能量。适量地进食米饭、面包、面条等主食,是营养膳食的基本要求。脂肪的摄取方法对于18岁至20岁的年轻人来说,脂肪的摄入比例正常应维持在20%-25%之间(不满18岁在20-30%之间)。可是近来,20-30岁中有近30%的人,担心脂肪摄入过多会导致循环器官疾病;还有的人为了减肥,故意不吃主食而吃副食。其实副食吃得多了,脂肪摄入量同样会高,营养平衡因而被打破。正常的脂肪摄入比例是动物型脂肪4、植物性油5、鱼油1。近年来,食品中肉类增加,鱼类减少,因而造成动物型脂肪的过量摄入,应引起注意。
Must eat staple food Human energy comes from protein, fat, carbohydrates, the above three kinds of nutrition intake ratio of 1: 2: 5 is the best. As a major source of carbohydrates, starchy foods provide us with more than half the energy each day. Moderate consumption of rice, bread, noodles and other staple foods, is the basic requirement for nutritious meals. Fat intake For young people between the ages of 18 and 20 years, the normal intake of fat should be maintained between 20% -25% (under the age of 20-30%). Recently, however, nearly 30% of people between the ages of 20 and 30 are concerned that excessive intake of fat causes circulatory diseases. Some people deliberately eat non-staple foods to eat non-staple foods in order to lose weight. In fact, non-staple food to eat more, the same fat intake will be high, nutritional balance and thus be broken. The normal fat intake ratio is animal fat 4, vegetable oil 5, fish oil 1. In recent years, the increase of meat in food and the reduction of fish, which cause excessive intake of animal-type fat, should attract attention.