Nutritional diet structure

There is no one-size-fits-all “perfect nutritional diet.” For ordinary people, a dietary structure that is consistent with their own metabolic level, disease status, and dietary preferences, and that also satisfies a reasonable ratio of macronutrients (carbohydrates, proteins, fats), sufficient micronutrients (vitamins, minerals, dietary fiber), and a low proportion of processed ingredients is a good structure for you.

It’s interesting to say that last year I helped a friend who was an Internet operator adjust her diet. She had saved a stack of internet celebrity recipes and ate strictly according to the standard portions of the Mediterranean diet: 100g of deep-sea fish, 300g of goat milk, and 200g of whole grains every day. She persisted for half a month and came to me complaining of diarrhea and hair loss every day. When I asked, I found out that she was lactose intolerant and mildly allergic to seafood. The standard answer actually damaged her gastrointestinal tract. Later, I helped her replace the goat milk with sugar-free soy milk, the deep-sea fish with lean pork and chicken legs, and half of the whole grains with her favorite steamed pumpkin. Within a month, she said she felt much better, and the low-density lipoprotein in the physical examination dropped by 0.3mmol/L.

There is a lot of quarrel among various dietary schools on the market today, such as the Mediterranean diet, the DASH blood pressure-lowering diet, the flexitarian diet, and even the controversial ketogenic diet. For example, ketosis has been criticized by many ordinary bloggers for damaging the liver and kidneys, but in clinical practice, it is a routine auxiliary treatment plan for patients with refractory epilepsy. Some patients with severe insulin resistance can indeed quickly improve their blood sugar indicators if used for a short period of 3 months under the guidance of a doctor. However, problems are likely to arise if ordinary people try it blindly without understanding the contraindications. There is also a vegetarian diet. Many people say that they will definitely suffer from protein and B12 deficiency. However, several friends I know who practice cross-country running have adhered to a flexitarian diet for several years. Their physical examination indicators are all normal. They eat the right supplements and calculate the protein amount accurately, and they can still complete a 100-kilometer cross-country race.

There is really no need to worry about which genre to choose. How can ordinary people live their lives and have so much time to follow recipes and arrange dishes? Let’s just say you’re catching the subway during the morning rush hour. You can’t just pan-fry salmon and roast bell peppers, right? Go out and grab a boiled egg, a steamed sweet potato with the skin on, buy some unsweetened hot soy milk from the convenience store downstairs, and pick up a box of cherry tomatoes on the way. This structure is also completely qualified: the carbohydrates are sweet potatoes, the protein is egg soy milk, and the vitamins are cherry tomatoes. It is much more cost-effective than following the recipe for half an hour and then being late and deducting 200 yuan. My mother was told to eat more whole grains in a health class and ate brown rice every meal. Her cheeks hurt from chewing and she also had indigestion. Later, I asked her to replace one-third of the white rice with oatmeal and millet, and cook them softer. She has been eating this for more than half a year, and her fasting blood sugar is stable at around 5.5, and her stomach does not feel uncomfortable.

Speaking of this, some people may want to mention the issue of "should we reduce carbohydrates or not?" which has been particularly controversial recently. On one side, fitness bloggers say that low carbs can lead to weight loss, and on the other side, nutritionists say that carbohydrates are the core energy supply for the brain. Both sides are correct, but they do not clearly explain the appropriate group of people. If you sit in the office every day, take less than 5,000 steps a day, and still can't help but eat potato chips, then reduce the amount of polished rice and white flour appropriately, and add more protein and vegetables. It is indeed not easy to get hungry, and it is not easy to gain weight; but if you have to go to the construction site every day, raise two children, and find time to run five kilometers, you will be out of breath even climbing the third floor if you eat too little carbohydrates, let alone work. Don't listen to those people who lie about "carbohydrates are the root of all evil". If you eat less than 100g of carbohydrates every day for a week, you will most likely be depressed and lose concentration, and you won't even have the energy to scold your boss.

No matter how good the general structure is, it must be adjusted according to your own basic diseases. Last time I went to the community to do science popularization, an aunt said that she ate according to the "rainbow diet" on the Internet every day, and gathered five colors of vegetables for every meal. As a result, her uric acid soared to 580. When I asked her, I found out that she ate mushrooms, asparagus and small seafood every meal. The purines were piled up to the sky, so she didn't have high uric acid. People with underlying diseases should not blindly follow the template: those with gout should have low purine, those with kidney disease should control the total amount of protein, and those with diabetes should choose low-glycemic ingredients. These individual requirements are more important than any general standards.

Actually, nutritious diet structure is never an exam question that needs to be memorized by rote, nor is it an exquisite presentation for showing off on friends. To put it bluntly, it is just a eating habit that makes your stomach feel comfortable after eating, you have enough energy to go back and forth, your annual physical examination indicators are within the normal range, and you can continue to eat without pain. There is no need to do so many bells and whistles. Your body is more honest than the standards given by any nutritionist. You will feel yourself after eating it for a week.