均衡飲食:認識六大類食物

To maintain good health, what you eat is especially important. Many nutritional recommendations emphasize eating more whole foods and consuming a balanced diet from all six food groups. But what exactly are these six food groups? And how can you tell which category your food belongs to? Actually, you can judge by the texture of the food and the nutrients you get from it.

What are the six major food categories?

Whole grains

Generally speaking, whole grain foods, besides rice and wheat, actually include all other grains, such as sorghum, millet, buckwheat, oats, red beans, and mung beans; as well as foods high in starch, such as sweet potatoes, potatoes, yams, and lotus roots. Therefore, mung bean noodles are considered whole grains, as are bread and steamed buns made from wheat flour.

How to tell: It contains more starch and sugar, and has a powdery texture when eaten raw.

Daily serving size: 50-60% of total calories.

While whole grains are a primary source of calories, brown whole grains, such as sweet potatoes and brown rice, are a better choice than white whole grains which can cause blood sugar fluctuations. They provide starch and more nutrients.Vitamin B complexDietary fiber and minerals.

Vegetables

Vegetables mainly refer to the roots, stems, and leaves of plants, which contain a relatively high amount of nutrients. Besides starchy whole grains, leafy greens include spinach, water spinach, cabbage, and sweet potato leaves; root vegetables include carrots and radishes; and stem vegetables include bamboo shoots and asparagus. Some plant fruits, such as cucumbers and bottle gourds, are also considered vegetables. Tomatoes are somewhat different; large tomatoes are usually considered vegetables, while small tomatoes are considered fruits.

Method of judgment: The roots, stems and leaves of plants contain less water than fruits.

Daily serving size: 3 bowls, about the size of your fist.

Vegetables are also a major source of vitamins, minerals, and dietary fiber for the human body, as well as various phytochemicals such as anthocyanins and carotene.LycopenePolysaccharides and other substances can help the body maintain normal function and also help with metabolism.

Fruits

Fruits mainly refer to the fruit parts of plants. Their nutritional value is slightly lower than that of vegetables; they are primarily high in sugar and water, and have a good taste. Examples include watermelon, cantaloupe, custard apple, and banana.

Method of identification: The fruit part of the plant is juicy and sweet.

Daily serving size: 1-2 fist-sized portions.

Although fruits are mainly water and sugar, some fruits also contain some nutrients. For example, bananas are high in potassium and fiber, and citrus fruits can also supplement some of the nutrients needed by the human body.

Dairy products

Milk is a major source of calcium. In addition to fresh milk, dairy products such as yogurt, cheese, and other dairy products are also good sources of calcium.

How to determine: For dairy products, it is recommended to choose sugar-free and low-fat options.

Daily serving: It is recommended to drink one cup of milk each morning and evening.約240(milliliters).

If you have lactose intolerance, the Health Promotion Administration suggests starting with small amounts of milk and gradually increasing your intake, or trying fermented dairy products such as yogurt, cheese, etc., which can help improve your lactose intolerance.

Beans, fish, eggs, and meat

Beans, fish, eggs, and meat are the main sources of protein. Beans include soybeans, black beans, lima beans, and products made from soybeans, black beans, and lima beans, such as tofu and dried tofu. In terms of protein intake, beans, fish, and eggs are the easiest for the body to break down and absorb, and they are also relatively low in fat, making them relatively healthier. Therefore, it is recommended to choose beans, fish, eggs, and meat in that order when supplementing protein, and to prioritize white meat over red meat!

How to identify them: Just remember soybeans, black beans, lima beans, and fish.蛋Meat is fine.

Daily serving size: 20% of total calories, approximately one palm-sized portion per meal.

Oils, nuts and seeds

Oils and fats can be mainly divided into saturated and unsaturated fatty acids. Oils high in saturated fat, such as animal fats like butter and lard, and coconut oil which is high in fat, are less beneficial to cardiovascular health. Therefore, it is recommended to choose oils high in unsaturated fat and zero in trans fat, such as olive oil, sunflower oil, and soybean oil, for daily consumption.約Use 4-5 teaspoons and cook at a low temperature to avoid the formation of carcinogens from high-temperature reactions.

Besides oils, nuts and seeds, which are high in fat, can also supplement the body's nutrition. Unsaturated fatty acids can regulate the body's endocrine system. Examples include peanuts, cashews, walnuts, almonds, and avocados, which are also high in fat. If you can cook with less oil, using nuts to supplement your body's fat intake is a good choice. How to identify them: Plant seeds containing high levels of oil.