The only raw material for repairing cell damage: nutrients in food

For the human body, in addition to “eating” is intake, other activities are consumption output, such as exercise, thinking, staying up late, and so on.

What do you want to eat?

How do you eat it?

We often say, you can’t partiality for a particular kind of food, you should pay attention to collocation.

Each food contains its own unique nutrients, but not comprehensive.

Only by eating a variety of foods, matching properly and eating a balanced diet, can the body get all the nutrients it needs.

These nutrients, accurately described from a clinical point of view, are called seven nutrients, including:

1. Carbohydrates (also known as sugars, including glucose, fructose, maltose, starch, etc.).
2. Protein (divided into essential amino acids and non-essential amino acids).
3. Lipids (divided into fats and lipids, also known as triglycerides, essential fatty acids and non-essential fatty acids; lipids include phospholipids, cholesterol, cholesterol, glycolipids).
4. Vitamins (divided into fat-soluble vitamins and water-soluble vitamins).
5. Minerals (divided into major elements and trace elements).
6. Dietary fiber (divided into soluble dietary fiber and insoluble dietary fiber).
7. Water

To be precise, a balanced diet means that the choice of food can meet the energy and nutrient needs of adults and children.

The demand here refers to a person’s daily output, including providing energy for cell metabolism, providing structural raw materials for the renewal of newborn cells, providing a medium for human metabolism, maintaining the balance of intestinal bacteria, and so on.

These all consume a variety of nutrients, such as vitamins, protein, fat and so on.

Only by figuring out how much you consume, using it as the standard of food intake every day, and sticking to achieving the nutritional balance you should achieve, can you stay healthy.

What nutrients does the human body consume every day?

If a person lies still and the room temperature is kept at 20–25 ℃, the measured energy consumption is called basal metabolism.

Generally speaking, it is about 1400 kcal / day for men and 1300 kcal / day for women.

In addition, human consumption mainly includes the following aspects:

First, sports.

The amount of exercise varies, and people who exercise regularly and manual workers consume more carbohydrates.

Second, the psychological aspect.

The nutrients consumed by the brain are different from those consumed by muscles. The more you use the brain, the more you need to supplement proteins, vitamins, minerals, cholesterol, phospholipids and DHA (2) and EPA (3) in lipids.

Third, stay up late.

More nutrients are consumed, such as vitamin A, vitamin B, phospholipids and protein.

Fourth, smoking.

More antioxidants are needed to combat the harmful effects of toxins such as nicotine.

Fifth, drink.

It hurts the liver, so you need more nutrients to repair liver cells, such as vitamins B and proteins.

Nutrition should be “within the limits of income”. If the nutrients contained in the food eaten are equal to the consumption of the above items, they will be basically balanced.

Doesn’t it look complicated?

Is there a general recipe to solve such a complex problem?

Of course not. It has to vary from person to person.

If the height is different, the gender is different, and the environment is different, the output is bound to be different.

Only you know best about such nuances, so for the sake of health, everyone should master a little knowledge of nutrition.

For example, we all advocate low salt and require no more than 6 grams of salt a day.

However, in the humid and muggy areas of the south, especially in summer, it must not be less than 6 grams.

Once, when I went to a hospital in the south to give a lecture, I said that the intake of a person should be determined according to his consumption. I said that it varies from person to person and from place to place. Sweaty areas can drink soup, rice noodles or noodles, or even eat some pickles, but northerners and people who work in air-conditioned rooms all day without sweating must reduce their salt intake.

After class, the doctors and nurses told me, “I finally understand why there are so many elderly patients with hyponatremia in the emergency room of our hospital.”

It is because of the humid and stuffy heat in the south that people already sweat a lot, coupled with the fact that many elderly people are not used to turning on air conditioning at home, and when they go out for exercise every day, they lose more sodium salt with sweat.

The elderly also pay attention to eat less salt and light food, if you do not pay attention to the timely supplement of sodium salt, people are easy to appear hyponatremia after sweating.

So there are not a recipe that can cover the whole world, nor a nutritional formula that can cure all diseases.