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What kind of diet make nutrition loss? What are the healthy and reasonable eating habits

What kind of diet make you lose nutrition? What are the healthy and reasonable eating habits? Many careless and incorrect behaviors or eating behaviors will make you lose a lot of nutrients. We should grasp the healthy and reasonable eating habits to ensure that the nutrition does not lose!

Binge eating meat and eggs, leading to iron 'go away'!

Nowadays, most children like to eat all kinds of meat, but they don't like vegetables and fruits. Parents also think that as long as they eat more meat, fish and eggs rich in iron and zinc, it doesn't matter whether they eat vegetables and fruits or not. The result is: not only does the child's weight move upward, but also he still suffers from iron deficiency anemia.

Because most of the iron in lean meat, animal viscera and egg yolk is trivalent iron, which is not easy to be absorbed by human body. Only in the presence of vitamin C and sour substances (rich in malic acid, tartaric acid, citric acid and other organic acids), can it be transformed into bivalent iron, which can be fully absorbed and utilized by human body.

Vitamin C and sour substances are the most abundant in vegetables and fruits (such as Kiwi fruit, lemon, fresh jujube, sour jujube, orange, strawberry and apple).

If we blindly eat only lean meat, animal viscera, egg yolk and other foods, and do not eat or eat less vegetables and fruits, the iron in these foods can not be absorbed and utilized by the human body, resulting in a great waste of nutrition and iron deficiency anemia.

Calcium not magnesium, eat regret!

When people supplement calcium, they only pay attention to supplement vitamin D, but often do not know to supplement magnesium.

Calcium and magnesium like a pair of twin brothers, always appear in pairs, and the ratio of calcium and magnesium is 2:1 is the most conducive to the absorption and utilization of calcium.

Therefore, in calcium, remember not to forget to supplement magnesium. The foods with high magnesium content are nuts (such as almonds, cashew nuts and peanuts), soybeans, melon seeds (sunflower seeds and pumpkin seeds), grains (especially rye, millet and barley), and seafood (tuna, salmon, mackerel, shrimp and lobster).

Eat more fiber, calcium loss!

Excessive dietary fiber increases the speed of food passing through the intestine and reduces the absorption rate of calcium. Studies have shown that when the diet of two adults is changed from refined bread with low fiber content to coarse bread with high fiber content, the calcium (magnesium, zinc and phosphorus) will be in negative balance.

Calcium and phosphorus imbalance 'drive away' calcium!

The imbalance of calcium and phosphorus ratio is the main cause of calcium deficiency.

Under normal circumstances, the proportion of calcium and phosphorus in the human body is 2:1. However, in real life, people take too much carbonated drinks, cola, coffee, hamburgers, pizza, wheat germ, animal liver, French fries and other foods containing phosphorus. The content of phosphorus often exceeds 10 times of calcium, which makes the ratio of calcium to phosphorus as high as 1:10-20. The ratio of calcium and phosphorus is seriously unbalanced. Therefore, it is necessary to drink Too much phosphorus in food will drive calcium out of the body.

Carbonated drinks, do not drink more!

Nowadays, when children eat, they all like to drink drinks as water, such as cola, fruit juice, etc. the carbonation in these carbonated drinks will form insoluble calcium carbonate with the calcium in the body, which will take away the calcium in the food you eat, cause the loss of calcium, and cause the symptoms of calcium deficiency.

Drugs lead to nutrient loss!

Most female friends who use the contraceptive may not know that the contraceptive has the effect of blocking vitamin B6, B12, folic acid and vitamin C. lutein in the contraceptive will block the function of vitamin B6 and the absorption of folic acid; aspirin will increase the amount of vitamin C excreted from the body by three times.

Lots of vitamin C supplements will drive away folic acid from the body. Antiepileptic drugs also interfere with folic acid absorption. Long term use of antibiotics, will lose vitamin B group and vitamin K, affect gastrointestinal function;

Cold medicine and painkillers can reduce the content of vitamin A in the blood;

Xanthamines and cholesterol lowering drugs can affect the absorption of folic acid. The diuretics and laxatives taken by patients with hypertension and nephritis will lead to the loss of calcium, potassium and vitamins in the body;

People suffering from gastric ulcer, hemorrhagic anemia, and patients taking antacids and alkaline drugs will lead to a large amount of loss of trace element iron.

Smoking, drinking and nutrition slip away!

Long term smoking and drinking destroy the essential vitamins for maintaining good health. Smoking destroys vitamin C, a nutrient that prevents cancer and heart disease.

Half a pack of cigarettes a day will destroy 25-100 mg of vitamin C in the body;

Drinking more than one cocktail every day, the price of enjoying the high spirits is to consume vitamin B1, B6 and folic acid in the body. It is also quite common for alcoholics to lack vitamin B1.

What kind of diet make nutrition loss? There are more nutrition related articles about healthy food on sihai.com. They teach you what healthy and reasonable eating habits are and what you like!