浅谈如何合理科学的安排膳食
来源:http://www.zuixianya666.com/  2014-10-21 13:13:25
每天吃奶类、豆类及其制品
Every day to eat milk, beans and its products 
奶类除了含丰富的优质蛋白和维生素外,含钙量较高,且利用率也较高,是天然钙质的极好来源。从营养学角度看大豆营养价值高主要因为打斗中蛋白质含量高达40%,同时大豆蛋白质氨基酸组成合理,属优良蛋白质,与谷类蛋白质有互补作用。
Milk besides contains the rich high quality protein and vitamins, calcium content is higher, and high efficiency also is a good source of natural calcium. High nutritive value from the point of view of nutrition of soybean mainly because fight protein content as high as 40%, and soybean protein amino acid composition is reasonable, good protein, and grain protein has a complementary role. 
多吃水果、蔬菜和薯类
Eat more fruits, vegetables and potato 
蔬菜和水果含丰富的维生素、矿物质和膳食纤维。薯类含有丰富的淀粉、膳食纤维、以及多种矿物质和维生素。
Vegetables and fruits rich in vitamins, minerals and dietary fiber. Potato is rich in starch, dietary fiber, as well as a variety of minerals and vitamins. 
经常吃适量鱼、禽、蛋、瘦肉,少吃肥肉和荤肉
Often eat fish, poultry, eggs, lean lean, eat less fat and meat meat 
动物性食物是优质蛋白的良好来源。动物性蛋白的氨基酸组成更适合人体需要,且赖氨酸含量较高,有利于补充植物性蛋白质中赖氨酸的不足。鱼类特别是海产鱼所含不饱和脂肪酸有降低血脂和防止血栓形成的作用。
Animal food is a good source of high quality protein. Animal protein amino acid composition is more suitable for the human body needs, and lysine content is higher, is conducive to complement the lack of lysine in plant sex protein. Fish especially Marine fish contains unsaturated fatty acid has the effect of reducing blood lipids and preventing thrombosis. 
食物要多样,谷类为主
Food diversity, cereal primarily 
谷类食物是我国传统膳食的主体,在发达国家膳食提供的能量和脂肪过高,而膳食纤维过低,对一些慢性病不利,我们一定要注意不要重蹈覆辙。另外还要注意粗细搭配,经常要吃一些粗粮、杂粮。稻米、小麦不要碾磨太精细,否则谷粒表层所含的维生素、矿物质等营养素和纤维素会大部分流失到糠麸之中。
Cereal is the body of the traditional Chinese diet, high in the developed world dietary energy and fat, and dietary fiber is too low, bad for some chronic diseases, we must be careful not to repeat it. Also, note that the thickness is tie-in, often eat some coarse grains, grains. Rice, wheat, don't be too fine grinding, otherwise the grain surface of vitamins, minerals and other nutrients and fiber would most of the loss of the bran. 
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