健康管理的基本知识（Basic knowledge of health management）.docVIP

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健康管理的基本知识（Basic knowledge of health management）.doc

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健康管理的基本知识（Basic knowledge of health management）

健康管理的基本知识（Basic knowledge of health management） Basic knowledge of health management 1 adults drink at least 1200 milliliters of water a day (about 6 cups). Drinking water should be a small number of times, can not wait until thirsty to drink water, the best choice for drinking water. 2, reasonable diet cross maxim: One or two, three or four, five, red, yellow, green, white, black.. One drink a bag of milk a day. Two: take 250 to 350 grams of carbohydrates daily (equivalent to 62 to 82 of staple food). Three: three high protein (50 grams per lean meat or one egg, or 100 grams of chicken and duck meat, or 100 grams of fish and shrimp). Four: four sentences: thick, thin, sweet, salty, 345, seven or eight full.. Five: 500 grams of fresh vegetables and fruits (400 grams of vegetables, 100 grams of fruit) per day. Red: wine (wine should be 50 - 100 ml per day). Yellow: yellow vegetables (such as carrots, tomatoes, pumpkins, sweet potatoes, etc.). Green: green tea and very dark green vegetables. Experts at the Chinese Academy of preventive medicine have found that green tea has an obvious anti-cancer effect, and the deeper the color of vegetables, the more vitamins they need. White: oats, which contains crude fiber and soluble fiber more, daily consumption of oatmeal porridge, can reduce cholesterol and glycerin three fat. Black: black fungus, it is very good for regulating blood viscosity. 3, Q: what is the ratio of the three large capacity nutrients to the daily energy requirement? A: carbohydrate energy supply accounts for 55~65% of daily energy requirement, fat 20~30%, and protein 10~15%. 4, Q: what are the seven nutrients? A: seven nutrients include carbohydrates, fats, proteins, vitamins, minerals, water, dietary fiber. 5, Q: Chinese residents balanced diet pagoda how to form? A: the cereal is at the bottom, and 300~500 grams per person per day; Vegetables and fruits occupy second floors and should be eaten 400~500 grams and 100~200 grams per day; Fish, poultry, mea