1. Oil pot with scale

　　The Chinese Nutrition Society recommends 25 grams of edible oil per person per day. According to the survey, the actual intake of edible oil by urban residents is 44 grams. Excessive consumption of edible oil is currently the biggest problem in the dietary structure of Chinese urban residents. Urban residents are experiencing a complete "oil disaster", and it is urgent to control the intake of edible oil. It is a very necessary health measure to calculate the amount of oil consumed according to the number of people dining, and use a graduated oil pot (available in some large supermarkets) to control it.

　　Second, low sodium salt

　　The Chinese Nutrition Society recommends 6 grams of salt per person per day, and according to the survey, the average salt intake of urban residents is 10-12 grams, north There are more regions. Eating salt (sodium chloride, the harmful part is sodium) is more prone to hypertension, and eating less salt (such as 6 grams per day) is too tasteless. The use of low-sodium salts (replacement of sodium chloride with a portion of potassium chloride and magnesium chloride to reduce the sodium content by 1/4) not only ensures saltiness, but also reduces sodium intake.

　　 3. Household Soymilk Maker

　　The Chinese Nutrition Society recommends that each person consumes 30 to 50 grams of soybeans or equivalent soybean products per day. Home-made soymilk is recommended for making soymilk that is eaten now. The advantages of homemade soy milk are: ① reliable quality, genuine goods, economical and economical; ② nutritious and hygienic, rich in soy isoflavones, closer to the original flavor; ③ more random, adjustable flavor, renovated patterns, such as adding a small amount of peanuts or other beans .

　　 IV. Microwave oven

　　 For many years, there have been people who are enthusiastic about discussing how microwave oven heating food will destroy nutrition. Microwave oven heating food does destroy nutrition, but any processing method will be more or less. Destroy the nutrition in food. But in comparison, the use of microwave ovens has the least damage to nutrition, so it is worth recommending.

　　 Fifth, whole-wheat buns

　　 "Chinese Resident''s Balanced Dietary Guide 2007" recommends: "Thick and thin, but not fine." There are two meanings to the mix of grains and grains. One is to eat more traditional coarse grains and beans (such as mung beans, kidney beans, lentils, etc.); the other is to insist on eating too much and eat more whole grains.

　　 Usually referred to as "fine grain" of refined rice and flour; corn, millet, sorghum, oat, buckwheat, black rice, etc. are called "coarse grain" Or "coarse grains"; and the unprocessed rice and wheat (ie brown rice and whole wheat) are called "whole grain" or "whole wheat". Coarse (miscellaneous) grains and whole grains generally have less processing, less nutrient loss, and high dietary fiber content.

　　 VI. Iron-added soy sauce

　　Iron-added soy sauce is a soy sauce with proper amount of EDTA sodium iron added according to relevant management regulations and national standards. In addition to all the properties of ordinary soy sauce, it is also one of the important foods for the prevention and treatment of iron-deficiency anemia because of its rich iron content. Each person consumes 10~15 ml of iron-fortified soy sauce every day, which can absorb 0.3~0.4 mg of iron, which is 30~40% of the daily iron requirement of the human body. It can effectively prevent iron deficiency and anemia without causing iron ingestion Into excess. Please look for the special mark of fortified foods when buying iron soy sauce.

　　VII. Vitamin C

　　People have found that vitamin C has many functions: as a substrate of the hydroxylation process and a cofactor of enzymes, it affects the synthesis of collagen and participates in the hydroxylation of cholesterol; Anti-oxidation, scavenging free radicals; promoting antibody formation and improving immunity; promoting iron absorption; anti-cancer; detoxification... Now the application of vitamin C is also very extensive: beauty anti-aging, prevention of colds, prevention of anemia, detoxification... According to DRIs formulated by the Chinese Nutrition Society in 2000, as long as the daily intake of vitamin C (food or supplements) does not exceed 1000 mg, it is safe and harmless.

　　Eight, cod liver oil

　　 is specially prepared for children and the elderly in the family to supplement vitamins A and D. Vitamin A is closely related to child development and body immunity; vitamin D promotes calcium absorption and is beneficial to bone health. It is generally advocated that children in the north take cod liver oil preparations from the full moon until they are 2 or 3 years old.

　　IX. Olive oil

　　The content of monounsaturated fatty acids in olive oil is as high as 60%, which is much higher than the usual soybean oil, peanut oil and salad oil. source. Studies have shown that olive oil can reduce "bad" cholesterol (low-density lipoprotein cholesterol, LDL-C) in the blood, and increase "good" cholesterol (high-density lipoprotein cholesterol) in the blood, which is unique in preventing arteriosclerosis.

　　 Ten, "Guidelines for Balanced Diet of Chinese Residents 2007"

　　Many people do not know that it is not one or some individual foods that ultimately determine whether our nutrition is good or bad, but The entire diet structure, the diet structure is the decisive factor, not those small details.