New meal guide comes out! Tell you to eat better
The new version of "Chinese Dietary Guidelines (2016)" is officially released! The National Health and Planning Commission held a press conference on the “Chinese Dietary Guidelines for the People (2016)†on the 13th. What changes have taken place in the new Guide? Are you really eating right in terms of healthy diet? The reporter conducts inventory for you one by one. Change 1: Reduce recommended intake of fruit Beauty, fruits can't be eaten anymore Many people associate "eat more fruit" with "healthy diet", but the new "Guide" recommends daily intake of 200-350g of fresh fruit, which is lower than the old version (200-400g). Sun Guiju, a professor at the Southeast University who participated in the "Guide" for scientific evidence-based work, said in an interview with a reporter from the China-Singapore. Many fruits are sweet, have high sugar content, and have relatively high energy. So remind women who want to lose weight: fruits can not be eaten, not eat as much as possible. Moreover, fruit juice cannot replace fresh fruit. Sun Guiju said that some people who lose weight over-estimate calories, but weight loss is about low-energy diets, not low-nutrition diets, so the supply of various nutrients is also very important. In addition to fruits, many girls also like to eat vegetables. How do you choose? At least half of the recommendations in the Guide should be "dark-colored vegetables." Professor Ma Guansheng of the School of Public Health of Peking University School of Medicine said at the conference held by the National Health and Development Commission on the 13th that dark-colored vegetables contain more vitamins and minerals, especially beta-carotene, than light-colored vegetables. It is mainly from the perspective of promoting health and preventing diseases. Change 2: Six glasses of water are no longer meeting the standards Office workers, do not forget to drink water in the busy In addition to fruit, the "Guide" also lowered the intake of animal foods, soy and salt, and raised the intake of water. In short, it is "four drops and one liter." Adults recommend daily drinking water from 1200 ml (6 cups) to 1500-1700 ml, which is equivalent to 7 to 8 glasses of water. Advocates drinking boiled water and tea, not drinking or drinking sugary drinks. Did not meet the target of the small partner, hurry to drink a glass of water and then read the article. Why do you need to make such an adjustment? Sun Guiju said that the "Guide" actually refers to the 2013 revised "Daily Dietary Reference Intakes of Chinese Residents". This book has already raised water and lowered the intake of protein and energy, so it responds to the "Guide". Now. Office workers often overlook drinking water because of busy eight-hour work. It is recommended that drinking water be as regular as possible, because when they feel thirsty, this is the last signal of water shortage. Change 3: Add "sugar control" to nutrition suggestions Parents, stop using children to eat sweets Compared with the old version, the new "Guide" added "sugar control" to the nutrition proposal. It is advisable to control the intake of added sugar. The daily intake should not exceed 50g, and it is better to control it below 25g. Adding sugar refers to the addition of monosaccharides, disaccharides, or sugar alcohols, such as white granulated sugar, brown sugar, honey, etc., during the food processing and production process. The main sources are cakes, sugar-containing foods, and beverages. In 2015, the World Health Organization (WHO) published the Sugar Intake Guidelines, which recommended that children and adults receive sugar intakes below 10% of their total energy intake to prevent obesity, dental caries, and diabetes. So remind some parents: Sweet tooth is a habit of many children, but as a parent, you can't be used to children! Change 4: The concept of "healthy weight" mentioned in the front row Women, rush home and call her husband to exercise Chang Jile, the Inspector General of the National Health and Family Planning Commission’s Disease Control Bureau, said at the conference on the 13th that obesity and excessive body weight have become increasingly prominent in these years. Overweight adults over the age of 18 have achieved 30.1% of body weight and obesity rates have reached 11.9%. Due to factors such as obesity and overweight, the incidence of chronic diseases such as diabetes and hypertension has increased year by year. In 2015, the incidence of hypertension among Chinese adults aged above 18 reached 25.2%, and the incidence of diabetes reached 9.7%. The Guide mentioned the concept of "healthy weight" to the front. It suggests adhering to daily physical activity, performing at least 5 days of moderate-intensity physical activity per week for a total of 150 minutes or more, and active physical activity of 6,000 steps per day. Women, see if your husband has passed the exercise? Unqualified, quickly call him to exercise! Change 5: Special emphasis on controlling saturated fatty acids Elderly people should eat less fat and fried foods Because it was not possible to prove that there was a "significant association between cholesterol in the diet and serum cholesterol," the American Dietary Guidelines Advisory Committee recommended in 2015 that it no longer impose a cap on dietary cholesterol. Although China has also revised the standard for dietary cholesterol reference, and no longer sets an upper limit, the new edition of the Guide places special emphasis on the control of saturated fatty acid intake and requires that the saturated fatty acid provide no more than 10% of the total energy. In this regard, Yu Kang, professor of clinical nutrition at Peking Union Medical College Hospital, explained that if you consume a large amount of dietary cholesterol and you are accompanied by a large amount of saturated fatty acids, then their effect on serum cholesterol will appear. Saturated fatty acids are found in the fats of animals such as cattle, sheep, and pigs. For the elderly, for better health, they should limit fat intake and eat less fat and fried foods. Change 6: Special emphasis on "elimination of waste and new food" Small partners, eating is not just a matter of personal relations. The new "Guide" has changed from 10 nutritional recommendations to six, although the number has decreased, but the actual content is not small, but more concise and easy to remember. These suggestions are consistent with the thinking of previous years, but the most special one is the last one, “Eliminating waste and creating new foodâ€, which is also a new addition. Why should we emphasize this point? Yang Yuexin, chairman of the China Nutrition Society, said at the press conference that, first, eating is a matter of society as a whole. It is hoped that the entire society will be able to develop new foods and foods, collaborate rationally, and influence the production and supply with nutrition guidance. Second, the new food culture is very important. We hope to eliminate waste on the one hand and advocate new diet fashion on the other to promote the implementation of a balanced diet. In addition, the new version of the guide also introduced the "meal plate" and "abacus" of meals to inform the public of the best meal mix in a graphical format, which is more visual and practical.
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