The human body obtains nutrients through diet to ensure normal life activities. The body's need for nutrition follows its own rules - it should neither be deficient nor excessive. Both deficiency and excess are not conducive to people's health and longevity. Therefore, to ensure the body's normal nutritional needs, attention must be paid to the reasonable preparation of food. What is considered a reasonable preparation? This involves finding a mutually suitable balance point between the body's needs and the nutritional content of food. This balance point ensures that the absorbed nutrients are neither insufficient nor excessive. Based on this principle, a reasonable dietary preparation should focus on balance, suitability, and lightness.
Reasonable diet emphasizes balance. Diet is the main way for the human body to obtain nutrients. Except for cases where illness prevents eating or fasting requires intravenous or other forms of nutritional supplementation, daily three meals are indispensable, hence the saying "food is the first necessity of the people."
The composition and variety of diets are diverse. In terms of composition, there are grains, beans, poultry, livestock, fish, crabs, vegetables, fruits, dairy products, eggs, etc., which can be combined into different menus. In terms of variety, there are main dishes, side dishes, regular meals, snacks, beverages, banquets, etc. Facing a rich and colorful diet, people usually want to eat more and better. This demand often stems from psychological needs, such as seeking oral satisfaction or following trends. Similar to Han Xin leading troops, more is always better. Anything "imported" is wanted, tasted, and consumed without restraint, neglecting the body's nutritional needs. The result inevitably leads to an excess of certain nutrients and a deficiency of others, making eating counterproductive and affecting the health of the body.
Nutritional deficiencies affect health, cause diseases, and even death. This has drawn people's attention. The earliest discovery of nutrient deficiencies causing disease was related to vitamins, such as beriberi and scurvy. These have been described in "The Discovery and Life Value of Vitamins" and will not be repeated here. For example, iron-deficiency anemia results from a lack of iron. Long-term malnutrition and protein deficiency lead to physical weakness and decreased immune function, making one prone to various diseases, especially increasing the risk of cancer. All these examples show that malnutrition and deficiencies in certain nutrients affect health and endanger life.
Nutritional deficiency is detrimental to health. However, is nutritional excess beneficial to health? The answer is no. After World War II, Western societies popularized a "three high" diet: high protein, high fat, high calories. Initially, adopting this diet improved people's health and strengthened their physique without revealing any harmful effects. However, after several years, its harmful effects gradually became apparent, leading to an increase in the incidence of "rich man's diseases" such as diabetes, coronary heart disease, cerebrovascular accidents, colon cancer, and breast cancer. This is the result of an excess of fat, sugar, and energy caused by the "three high" diet. Currently, in China, obesity and diabetes are increasing, and the onset age of diabetes is becoming younger. These are all adverse consequences of nutritional excess. With the improvement of living standards, people emphasize nutrition, especially caring for the next generation, fearing they won't eat well or enough, constantly feeding them duck, chicken, fish, meat, and health supplements. This inevitably leads to nutritional excess, triggering obesity and diabetes. This mindset, which focuses only on nutrition without scientific consideration, arises from a lack of scientific knowledge and an eagerness for quick results.
After many years of observation and research, people's understanding of diet and health has deepened and improved. Today, a new concept that aligns more closely with science has been proposed: balanced nutrition. Dietary nutrition should be based on the principle of balance, meaning neither deficiency nor excess.
"Balance" means uniformity and equilibrium. Uniformity refers to comprehensive coordination among various nutrients. Equilibrium refers to dynamic balance among various nutrients. This balance has qualitative and quantitative requirements and must meet individual health needs.
In terms of quality, it is necessary to ensure comprehensive nutrition. For the six major nutrients—water, protein, carbohydrates, fat, vitamins, and minerals—all must be fully supplied, none excluded. In daily life, each of the three meals should also ensure full supply, none excluded. Each meal should calculate the intake of proteins, carbohydrates, fats, etc., like a nutritionist would when preparing and calculating. However, for ordinary people, this is both cumbersome and unrealistic. The most effective and feasible method to achieve balanced nutrients, or comprehensive quality, is to diversify food intake. In daily life, avoid being picky or overindulgent. Anything edible can be consumed. Some people dislike vegetables and fruits, leading to deficiencies in certain vitamins, minerals, and dietary fiber. Therefore, diversified food intake is the foundation for ensuring balanced nutrition.
In terms of quantity, it is necessary to ensure a balanced ratio among various nutrients. The nutrients are not equally important but should have a moderate ratio. Food contains a variety of nutrients. For example, rice mainly consists of starch, i.e., carbohydrates, but it also contains proteins, fats, vitamins, minerals, and dietary fiber. If eaten alone, it causes nutritional imbalance. Rice-eating populations may meet their energy needs but, if they don't consume or consume little meat and eggs, they may suffer from protein deficiency, leading to weakened physical condition. Thus, a moderate ratio among nutrients is required to achieve nutritional balance.
A simple calculation method for the ratio of nutrients can be summarized as 3:2:1, plus three ones. That is, three portions of staple food, two portions of vegetables, and one portion of meat (fish, etc.), plus one egg, one fruit, and one glass of milk. This basically guarantees daily nutritional needs.
Balanced nutrition also requires attention to nutrient complementarity. Each type of food contains different varieties and quantities of nutrients. Some nutrients may be abundant while others may be scarce or absent. To ensure balanced nutrients during meals, attention must be paid to the combination of food types. For example, people who primarily eat rice should combine it with some legumes. Rice contains relatively low levels of lysine, and long-term consumption can easily lead to lysine insufficiency. Soybeans contain 67 times more lysine than rice. Eating soybeans appropriately complements the lysine deficiency in rice, achieving nutritional balance. This is also known as "protein complementation."
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