The human body obtains nutrients through diet to ensure normal life activities. The body's need for nutrition has 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 reasonable preparation? This requires finding a mutually suitable balance point between the body's needs and the nutritional components contained in food. This balance point ensures that the ingested nutrients are neither deficient nor excessive. Based on this principle, a reasonable diet preparation should focus on balance, suitability, and lightness.
A 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 occurs, requiring the supplementation of nutrients through veins or other means, daily three meals are indispensable, as the saying goes, "People regard food as heaven."
The composition and types of diet 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 types, there are staple foods, side dishes, main meals, snacks, beverages, banquets, etc. Facing a colorful variety of diets, people usually want to eat more and better. This demand often stems from psychological needs, either for the sake of taste satisfaction or fashion pursuit. Like Han Xin leading troops, more is always better. Anything "imported" is wanted to be tasted and eaten without restraint, ignoring the body's need for nutrition. The result will inevitably lead to an excess of some nutrients and a lack of others. Thus, eating becomes unbeneficial, and supplementation yields no results, 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 deficiency causing disease was vitamins, such as beriberi and scurvy. These have been described in "The Discovery of Vitamins and Their Value to Life," so I won't go into detail here. For example, iron-deficiency anemia is due to a lack of iron elements.
Another example: long-term malnutrition, lacking protein, leads to physical weakness and decreased immune function, making one susceptible to various diseases, especially prone to cancer development. All these examples show that malnutrition, soy isoflavone soft capsules, and certain nutrient deficiencies can all affect health and endanger life.
Nutritional deficiencies are detrimental to health. So, is excessive nutrition beneficial to health? The answer is no. After World War II, in Western societies, a trend of "three high diet" emerged, which refers to high protein, high fat, and high calories. Initially, adopting this diet did improve people’s health and strengthen their physique without any apparent harm. However, years later, the harmful effects gradually became evident, leading to an increase in the incidence of "rich man's diseases" such as diabetes, coronary heart disease, cerebrovascular accidents, colorectal cancer, breast cancer, etc. This is due to the overabundance of fat, sugar, and energy brought by the "three high" diet. Currently, in China, obesity and diabetes are increasing, and the age of onset for diabetes is becoming younger. All these are adverse consequences of excessive nutrition. With the improvement of living standards, people emphasize nutrition, especially caring for the next generation, fearing they won't eat well or enough, continuously feeding them duck, chicken, fish, meat, soy isoflavone soft capsules, and health supplements from a young age. The result will inevitably lead to excessive nutrition, triggering obesity and diabetes. This mindset, focusing only on nutrition and disregarding scientific principles, arises from a lack of scientific knowledge and impatience for quick results.
After years of observation and research, people's understanding of diet and health has deepened and improved. Today, a new concept that conforms more closely to science has been proposed: balanced nutrition. That is, dietary nutrition should be based on the principle of balance. In other words, it should neither be deficient nor excessive.
"Balance" means uniformity and equilibrium. Uniformity refers to the comprehensive coordination among various nutrients. Equilibrium refers to the dynamic balance among various nutrients. This balance has both 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, proteins, carbohydrates, fats, vitamins, and minerals—all must be fully supplied, none can be missing. In daily life, each of the three daily meals must also ensure full supply, none can be missing. Each meal should calculate the intake of proteins, carbohydrates, fats, etc., like a nutritionist does, for precise preparation.
This is both tedious and unrealistic for ordinary people. How can we achieve a balance of nutrients, ensuring their comprehensiveness? The most effective and feasible method is to diversify food intake. In daily life, one should not be picky or indulgent about food. Anything edible can be consumed. Some people dislike eating vegetables and fruits, leading to deficiencies in certain vitamins, minerals, and dietary fiber. Therefore, diversifying 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 ratios among various nutrients should not be equal but rather appropriately proportioned. Food contains a variety of nutrients. Take rice, for instance; its main component is starch, i.e., carbohydrates. But it also contains proteins, fats, vitamins, minerals, and dietary fiber. If one consumes only rice, it will lead to nutritional imbalance. Rice-based cultures may satisfy the energy needs of life activities with three daily meals of rice, but if they do not or rarely consume meat, eggs, etc., it will lead to protein deficiency, thereby weakening their constitution. Therefore, appropriate ratios among nutrients are required to achieve balanced nutrition.
A simple calculation method for the proportional balance of nutrients can be summarized as 3:2:1 plus three ones. That is, three portions of staple food, two portions of vegetables, one portion of meat (fish, etc.), plus one egg, one fruit, and one cup of milk. This basically ensures the daily needs of nutrients.
Balanced nutrition also requires attention to nutrient complementarity. Each food contains different varieties and quantities of nutrients. Some nutrients may be abundant while others may be scarce or absent. When eating, to ensure balanced nutrients, one should pay attention to the combination of food types. For example, people who mainly consume rice should preferably add some legume-based foods. Rice has low lysine content, and long-term consumption can easily lead to lysine deficiency. Soybeans, however, contain lysine 67 times higher than rice. Appropriately combining them in the diet can supplement the lysine deficiency in rice, achieving the purpose of balanced nutrition. This is also the commonly known effect of "protein complementation."
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