如何以最適度和健康的方式吃肉、魚(yú)、蛋?

如何以最適度和健康的方式吃肉、魚(yú)、蛋?

This is a protein supplement diet recipe provided by the nutrition professor in the diet guide. We refer to the can to eat more properly.

這是營(yíng)養(yǎng)教授在飲食指南中提供的蛋白質(zhì)補(bǔ)充食譜。我們指的可以吃得更正確。

This article by Professor of Nutrition is used as a guide for diet so that people can eat properly and scientifically, in accordance with the nutritional needs of the body and improve health.

這篇文章是由營(yíng)養(yǎng)學(xué)教授作為飲食指南，使人們能夠合理、科學(xué)地飲食，根據(jù)身體的營(yíng)養(yǎng)需求，提高健康水平。

How to eat in moderation?

如何適度飲食?

General advice for foods of animal origin such as fish, poultry, eggs and lean meat ... should be eaten in moderation.

有關(guān)魚(yú)類、家禽、蛋類及瘦肉等動(dòng)物性食物的一般建議應(yīng)該適量食用。

Specifically, each week should eat fish from 280 - 525g, meat and poultry meat about 280 - 525g, eggs 280 - 350g and the average daily consumption is about 120 - 200g.

具體來(lái)說(shuō)，每周應(yīng)食用魚(yú)類280 - 525克，肉類和禽肉約280 - 525克，蛋類280 - 350克，平均每日食用量約120 - 200克。

- Priority for fish and poultry.

-魚(yú)類和家禽優(yōu)先食用。

- Eat eggs without removing the yolk.

- 吃雞蛋時(shí)不要去掉蛋黃。

- Eat less fat, smoked foods and meat (marinated, impregnated) with salt.

-少吃脂肪、煙熏食品和鹽腌肉。

The importance of a scientific diet

科學(xué)飲食的重要性

Fish, poultry, eggs and lean meats are rich in protein, lipids, vitamin A, B vitamins, iron, zinc and other nutrients. They are an important part of a balanced diet and an important source of nutrition for humans.

魚(yú)、家禽、蛋類和瘦肉富含蛋白質(zhì)、脂類、維生素A、維生素B、鐵、鋅等營(yíng)養(yǎng)物質(zhì)。它們是均衡飲食的重要組成部分，也是人類營(yíng)養(yǎng)的重要來(lái)源。

Based on the results of China's National Nutrition Survey, the contribution of these foods to human nutritional needs has been calculated. More than 20% of nutrients that meet human nutritional needs are protein, vitamin A, vitamin B2, niacin, phosphorus, iron, zinc, selenium, copper, etc. Among them, protein, iron, selenium, copper, etc. reach over 30%.

根據(jù)中國(guó)國(guó)家營(yíng)養(yǎng)調(diào)查的結(jié)果，計(jì)算了這些食品對(duì)人類營(yíng)養(yǎng)需求的貢獻(xiàn)。滿足人體營(yíng)養(yǎng)需求的營(yíng)養(yǎng)素中，蛋白質(zhì)、維生素A、維生素B2、煙酸、磷、鐵、鋅、硒、銅等占20%以上。其中蛋白質(zhì)、鐵、硒、銅等達(dá)到30%以上。

However, the fat content of these foods is often high and some of them contain saturated fatty acids and cholesterol. Eating too much can increase the risk of obesity and cardiovascular disease. Therefore, their consumption should not be excessive and should be eaten in moderation.

然而，這些食物的脂肪含量往往很高，其中一些含有飽和脂肪酸和膽固醇。吃太多會(huì)增加肥胖和心血管疾病的風(fēng)險(xiǎn)。因此，他們的消費(fèi)不應(yīng)該過(guò)量，而應(yīng)該適度。

How to choose the best food?

如何選擇最好的食物?

Fish are relatively low in fat and contain a lot of unsaturated fatty acids. Some fish are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which can prevent heart and blood lipid disorders, have a definite effect on these diseases and may be preferred.

魚(yú)的脂肪含量相對(duì)較低，含有大量不飽和脂肪酸。有些魚(yú)富含二十碳五烯酸(EPA)和二十二碳六烯酸(DHA)，可以預(yù)防心臟和血脂紊亂，對(duì)這些疾病有明確的效果，可能是首選。

The fat content of poultry is also relatively low, and its fatty acid composition is better than animal fat, so it is preferred over cattle meat.

家禽的脂肪含量也相對(duì)較低，脂肪酸組成優(yōu)于動(dòng)物脂肪，因此優(yōu)于肉牛。

Egg yolks are the main source of vitamins and minerals in eggs, especially rich in phospholipids and choline, which are beneficial for health. Although high cholesterol, if not taken too much, it will not affect human health, so eat the whole egg, do not waste egg yolks.

蛋黃是雞蛋中維生素和礦物質(zhì)的主要來(lái)源，尤其富含有益健康的磷脂和膽堿。雖然膽固醇高，但如果不攝取過(guò)多，也不會(huì)影響人體健康，所以吃整個(gè)雞蛋，不要浪費(fèi)蛋黃。

How to properly follow the diet?

如何正確遵循合理飲食?

The key to proper eating is to control your total intake. Adults are recommended to consume no more than 1.1kg of fish and meat and no more than 7 eggs per week.

正確飲食的關(guān)鍵是控制總攝入量。建議成年人每周食用魚(yú)和肉不超過(guò)1.1公斤，雞蛋不超過(guò)7個(gè)。

These foods should be evenly divided into each meal every day to avoid concentrated consumption at the same time. It is best to have meat and eggs every day for a better and more harmonious protein supplement.

這些食物每天應(yīng)均勻地分成每餐，避免集中在同一時(shí)間食用。最好每天吃肉和雞蛋，這樣可以提供更好更和諧的蛋白質(zhì)補(bǔ)充。

Fish and meat may need to be alternately eaten, but should not be substituted for each other and do not support the way of choosing to choose only a certain type of animal food.

魚(yú)和肉可能需要交替食用，但不應(yīng)該互相替代，也不支持只選擇某種動(dòng)物食品的方式。

When eating out, it is often meals that increase the amount of animal food. Reduce the number of times to eat out as much as possible. If you need to eat out, you should pay attention to both meat and vegetables when ordering, the dish should be light, and try to replace animal meat with fish and soy products.

當(dāng)外出就餐時(shí)，通常是膳食增加了動(dòng)物性食物的數(shù)量。盡可能減少外出就餐的次數(shù)。如果你需要外出就餐，點(diǎn)餐時(shí)要注意肉類和蔬菜，菜要清淡，盡量用魚(yú)和豆制品代替動(dòng)物肉類。