How do you read the body's hints for you? What to eat to supplement the body's most lack of nutrition? "Life Times" interviewed a number of authoritative nutrition experts to help you treat the "medicine".
Experts interviewed
Honorary Chairman of the Chinese Nutrition Society, a well-known nutritionist, and the "father of a diet pagoda" Ge Keyou
Deputy Director of the Institute of Nutrition and Food Safety, Chinese Center for Disease Control and Prevention, Secretary-General of the China Nutrition Society
Director Xia Feifei, Director of Huadong Hospital Affiliated to Fudan University in Shanghai
Wang Xingguo, Director of Nutrition Department, Dalian City Center Hospital
Chinese people lack the most nutrients
According to the “Report on the Status of Chinese Inhabitants' Nutrition and Chronic Diseases (2015)â€, in the past 10 years, the food intake of cereals and grains for urban and rural residents in China has remained stable. Total protein intake was basically the same, high-quality protein intake increased, and consumption of pulses and milk was still low.
Fat intake is excessive, and the average dietary fat supply ratio exceeds 30%. The intake of vegetables and fruits decreased slightly, and some nutrients such as calcium, iron, vitamin A, and D were still lacking.
1 calcium deficiency
According to the Third National Nutrition Survey, the Chinese are currently the most deficient in calcium. The national average per capita intake is less than 400 milligrams, and it only reaches RDA. (If the human body does not consume enough nutrients for a long period of time, there will be a risk of deficiency. When the intake reaches a certain value, people do not have a deficiency. Danger. This value is called the RDA value.) The required 800 mg of 49.2%.
Because of calcium deficiency caused by various bone diseases are common, such as osteoporosis, tetany, osteoneplasia, rickets and so on. Among the family's daily foods, milk containing more calcium, cheese, eggs, soy products, seaweed, seaweed, shrimp, sesame, hawthorn, sea fish, and vegetables are all included in the daily food.
2 Iron deficiency
At present, the daily intake of iron in our country's residents has reached the RDA value, but due to its intake of iron is mainly from non-heme iron in rice, nuts, black leafy vegetables and other plants, its utilization and absorption rate is low, It is far lower than the absorption rate of iron contained in animal foods. In addition, residents of our country are accustomed to eating cereals, and cereals contain higher concentrations of plant acids. Plant acids can significantly inhibit the body's absorption of iron.
Therefore, although the amount of iron ingested by our residents is not low, the amount of iron actually absorbed by the human body is relatively small and does not meet the needs of the human body. This has caused widespread anaemia in our residents, especially women, children and the elderly. In the absence of iron in the human body, iron deficiency anemia can occur, and symptoms such as loss of appetite, irritability, weakness, paleness, palpitations, and dizziness appear.
3 Vitamin A deficiency
The national average daily intake of 476 micrograms (157 micrograms for vitamin A and 319 micrograms for the conversion of beta-carotene) is only 61.7% of the 800 micrograms required by the RDA. The main role of vitamin A is to maintain the visual function under dark light and maintain the health of epithelial cells. People with vitamin A deficiency may experience dry, rough skin, dry eyes, and photophobia.
4 Vitamin D deficiency
Xu Hao, director of the Department of Nuclear Medicine at the First Affiliated Hospital of Jinan University, analyzed the investigation of vitamin D status in major cities in China. The components directly affecting the bone condition were calcium and vitamin D. Vitamins were found in Chinese metropolitan population (20 years old or older). Only 0.67% of people with normal D, and 21% with severe deficiency.
Vitamin D is a fat-soluble vitamin, which is one of the three major hormones that regulate calcium metabolism. It can control osteoporosis and rickets in children and is very important for bone health. Moreover, more and more research now confirms that its role is far more than that. Recent studies have confirmed that vitamin D deficiency is also associated with common chronic diseases such as diabetes, coronary heart disease, hypertension, fatty liver, rheumatoid arthritis, oral diseases, and multiple sclerosis.
Physically uncomfortable, may lack nutrients
Following some of the body's small signals, we can check it out. If you find yourself having the same problem, you must adjust your diet or eat supplements according to national recommendations. After three weeks there is still no relief, it is best to go to the hospital to check it.
Dry eyes, congestion, easy tension
Absence of B vitamins Chen Xiafei said that vitamin B is one of the most vulnerable vitamins in China, especially vitamin B2. Dr. Daning, a member of the Royal College of Physicians of the United Kingdom, said:
"B vitamins can regulate the total amount of fluid in the eye socket. In the absence of B2, blood vessels on the surface of the eye are prone to infection, leading to dry eyes, conjunctivitis and red blood cells." Wang Xingguo told reporters that in fact, B2 and all skin and mucous membrane diseases All related, such as oral ulcers, swollen gums and so on. Once these symptoms appear, it is best to fill B2 first. If it is still not good, consider other reasons. In addition, B vitamins have a decompression effect, but also enhance people's attention and improve cognitive ability. People lacking in dimension B are often nervous.
Contains vitamin B food: dairy products, meat, liver.
Daily recommended amount: Victoria B2 - British male 1.6 mg, female 1.2 mg; Chinese male 1.4 mg, female 1.2 mg. Wang Xingguo pointed out that many foods contain vitamin B2, but no one is particularly rich, so when it may be lacking, it is best to eat supplements.
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