主食作为我们日常饮食的基础，对于维持人体健康至关重要。然而，在快节奏的现代生活中，许多人对于如何健康地选择和食用主食存在困惑。中国健康促进与教育协会营养素养分会副秘书长吴佳近日对主食的选择与搭配进行了详细的解读，提醒公众主食过多或过少都会影响健康，并建议全谷物重回餐桌。
吴佳指出，主食主要包括谷类食物，如小麦、大米、玉米等及其制品，以及杂豆类和薯类食物。它们是人体所需能量、B族维生素、矿物质和膳食纤维的重要来源。根据《中国居民膳食指南(2022)》，成年人每天应摄入200-300克谷类食物，其中全谷物和杂豆类50-150克，薯类50-100克。
吴佳强调，长期不吃主食或过量摄入主食都会对人体健康产生负面影响。不吃主食可能导致碳水化合物摄入不足，影响记忆力和认知能力，增加全因死亡的风险；而过量摄入则可能导致热量过剩，增加肥胖、高脂血症等慢性病的风险。
为了健康饮食，吴佳建议将全谷物重新纳入日常饮食中。与精制谷物相比，全谷物保留了谷物的全部营养成分，提供了更多的B族维生素、维生素E、矿物质和植物化学物质，有助于提高饮食的营养价值。
综上所述，合理选择和搭配主食，保持适量摄入，同时增加全谷物的摄入，是维护健康饮食的重要一环。公众应根据《中国居民膳食指南(2022)》的建议，调整饮食结构，确保摄入均衡的营养。
英语如下：
News Title: “New Healthy Eating Guidelines: How to Scientifically Choose and Pair Main Starch Foods”
Keywords: Starch Foods, Healthy Eating Habits, Nutritional Pairing
News Content:
Starch foods serve as the foundation of our daily diet, playing a crucial role in maintaining human health. However, in the fast-paced modern life, many people are confused about how to choose and consume starch foods healthily. Recently, Wu Jia, the Secretary-General of the Nutrition Literacy Section of the China Health Promotion and Education Association, provided a detailed interpretation of the selection and pairing of starch foods, reminding the public that too much or too little starch can affect their health, and suggesting that whole grains should return to the table.
Wu Jia points out that starch foods mainly include grain foods such as wheat, rice, corn, and their products, as well as legumes and tubers. These are important sources of energy, B-vitamins, minerals, and dietary fiber needed by the human body. According to the “Guidelines for Healthy Diet of Chinese Residents (2022)”, adults should consume 200-300 grams of grain foods per day, with whole grains and legumes ranging from 50-150 grams and tubers from 50-100 grams.
Wu Jia emphasizes that both long-term avoidance of starch foods and excessive consumption can have adverse effects on health. Avoiding starch foods may lead to insufficient intake of carbohydrates, affecting memory and cognitive ability and increasing the risk of all-cause mortality; excessive consumption can result in excess calories, increasing the risk of chronic diseases such as obesity and hyperlipidemia.
To promote healthy eating, Wu Jia recommends reincorporating whole grains into daily meals. Compared to refined grain foods, whole grains retain all their nutritional components, providing more B-vitamins, vitamin E, minerals, and phytochemicals, which help enhance the nutritional value of the diet.
In summary, making scientifically informed choices and pairings of starch foods, maintaining appropriate intake, and increasing whole grain consumption are important components of maintaining a healthy diet. The public should adjust their dietary structure according to the recommendations of the “Guidelines for Healthy Diet of Chinese Residents (2022)” to ensure a balanced intake of nutrients.
【来源】http://www.chinanews.com/life/2024/08-16/10269946.shtml
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