â—Ž The first proposed daily intake of sugar is no more than 50 grams â—Ž Eat more fruits, drink less juice, drink 1-2 glasses of water a day â—Ž Weekly exercise more than 150 minutes walk 6000 steps per day The National Health and Family Planning Commission held a press conference and the Chinese nutrition book “Chinese Residents' Dietary Guidelines (2016)†(hereinafter referred to as the “Guideâ€) was officially released. The first edition of the "Guide" was published in 1989 and was revised and published twice in 1997 and 2007. From a time point of view, almost every 10 years, the China Nutrition Society organizes a committee of experts to revise the guidelines and publish new guidelines. The new “Guide†consists of three parts: dietary guidelines for the general population, dietary guidelines for specific groups, and balanced dietary practices for Chinese residents. Six nutritional recommendations are proposed for all healthy people over the age of two: Food variety, cereals Eat balanced, healthy weight Eat more fruits and vegetables, milk, soy The amount of fish, poultry, eggs, lean meat Less salt, less oil, sugar control wine Eliminating waste and creating new food There are 10 nutrition suggestions put forward in the 2007 edition of the “Guidelinesâ€. The new version of nutrition advice is 6 and the number is reduced. However, the actual content has not been reduced, so that everyone can remember it more easily. The four editions of the “guidebook†released so far have their focus. For example, the 1997 edition emphasized that we should eat more milk and beans and pay attention to calcium supplements. In the new guideline, the concept of "balanced diet and balanced nutrition" is more emphasized and highlighted. In the new guidebook, there are some new healthy meal suggestions. such as: The average daily intake of more than 12 kinds of food, more than 25 kinds of weekly, it is recommended to properly increase the intake of coarse grains and potatoes, coarse grains will reduce cardiovascular and cerebrovascular diseases, while potatoes will relieve constipation. With vegetarianism becoming a fashion, the new "guideline" has evolved with the times, adding a vegetarian meal to the crowd. The new "Guide" also refers to the recommendations of the World Health Organization (WHO). For the first time, "sugar control" has been added to the text of the proposal, which proposes restrictions on sugar intake. The concept of "healthy weight" was mentioned in the new "guideline". As we all know, obesity is a risk factor for many chronic diseases. In recent years, obesity rates have increased in China, and the incidence of chronic diseases associated with it is also Increased year after year. In addition, the new edition of the “Guidebook†made some adjustments to the “Chinese Residents' Dietary Nutrition Pagoda†and added two additional figures. One is a balance meal plate for Chinese residents and the other is a balanced meal abacus for children. The reporter asked a number of nutrition experts in Hangzhou to interpret part of the new guideline. Expert interpretation Eat dark vegetables with less juice In the new "Guide", it is proposed that daily intake of vegetables should be 300-500 grams, and dark vegetables should account for 1/2. Eat fruit every day, ensure daily intake of 200-350 grams of fresh fruit, fruit juice can not replace the fresh fruit. Zhang Hongying, director of the Nutrition Department of Hangzhou Honghui Hospital, said that such guidance is very detailed. Darker colored vegetables often contain more vitamins and minerals than lighter colored vegetables. Usually, we only recommend that you buy more colored and dark vegetables when buying vegetables. This time it is clearly stated that dark vegetables should account for half of vegetables. In daily life, many people are accustomed to squeezing fruit into juice, and various juicers are very popular. According to the new "guideline", fruit juice can not replace fresh fruit. Dr. Zhang said that there is a big difference between eating fruit and drinking fruit juice. The whole fruit has complete dietary fiber and nutrition is more comprehensive. When the fruit is squeezed into juice and the mud is mixed, the nutrient content will be lost to a certain extent. In this process, juice is fully combined with oxygen, and nutrients are also destroyed.
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