健康饮食秘诀

18~ 50~
800 1000
800 1000 1200 1200
,99% 12 30
1200g
650g
, 2g 1g
150g
7010, ,
25g
6g
3-5g
22.6mg 100g
1
2 3
45
2g
6
100150m
g
20mg50m g
14mg20m g
46 3144 5
(70%)(30%)
(TC) 5.72mmol/L(200mg/dl) (LDL--C) 3.64mmol/L(140mg/dl (HDL--C) 0.91mmol/L(35mg/dl) (TG)1.70mmol/L(150mg/dl)
100 3640 3640 1300 1170 585 0 450 438 314 274 180 159 80 91 58
0.05 0.33 0.04 0.08 0.26 0.04 0.07 0.03
VitB2(mg)
(mg)
0.10 0.48 2.08 1.14 0.19 (mg)
0.09 1.10 0.09 0.22 1.05 0.15 0.23 0.17
79 151 288 354 2571 (mg)
106 356 174 94 341 135 74 198
100g g50g
100-200g
300g 300-500g
200g
= + +
N
50-55%
6.7-7.3%
19-24 %
13-19 %
0-4%
P,Fe,I,Mn ,Zn
209
123
12
123
14
=(-100)*0.9==cm)-105
BMI =2 18.5-22.9 23 25
72 340 0.03
61 30 0.08
47 2100 0.21
(/100g)
20
6950 0.05
32 487 0.11
18 80 0.01
8 890 0.04
16 4010 0.04
C(mg)
( g)
(mg)
243 240 0.09
62 130 0.02
28 890 0.04
19 520 0.03
9.4 4.8 2.8 19.7 7.5 1.3 19.9 17.3
6
3.0
44
12
4.3
13
6
22.6
4972
12
6.1
41
30
1.9
--
(mg)
(mg)
( g)
9
1.4
48
7
12.0
10410
7
4.4
36
6
2.2
52
18
23.1
1040
12
4.3
6
4
3.8
42
109
2.2
23
0.54 0.19 0.21 0.31 0.11 (mg)
/
LDL HLDHDL
100(50)
10010099.999.999.999.999.999.7 99.799.6989794.49288.788.788.6 ()88.688 70.65958.858.55755.153.4 535352.952.852.852.751 50.249.9()48.848.448.348.148 47.146.145.945.445.444.8()44.844.4 44.341.3
,
carbohydrates protein fat minerals vitamins
10~15%20~25% 60~70% 15% - 18% 22% - 25% 60--70% 40/1602.5 1.5/
100% 30%90%2%5% 10%
,
<25g <5g
--3 --6
Omega 3 Omega 6 Omega 9
3
3
6361
J1000kJ
calkcal1cal4.184J1J0.239cal
14.0kcal 16.7kJ 19.0kcal 36.7kJ 14.0kcal 16.7kJ
75% 25%
25% 75%
2400/2100/
2700/2300/
40%
60%
3200/2700/
100
2500
30 43 20
2286
56 35 6.8
2220
22 45 19
2125
70 20
8
2028 50 23 17
1663 75 7.7 5.3
1815 78 10
7
1663 9.4 36.2 11.9
1770 58.5 18 6
1686 54 24 10
1674 99
0 0
1502 22 15 35.1
1413
5 0 34
1388 56
8 7
653 1.3 11.1 12.8
340 16.5 0.6 2.4
240 4.7 3.2 3
185 11
0 0
68 4 0 0
331 4.2 3.7 8.1
() () () () .
6070 80
+
B1,B2
A
C
C
E
B
E
C C
C
1
3-4
2
1 2
1 2
1"" 2160 3
A
D
E
K
. - A
7 D D
1 A2
D
12 3 45
C(VC)
B1
B2
B6
B3
M )
1 2 3c 4 C5
B1
VitB2
12.3.4.5. 6.7.8.9. 10.
12Leabharlann Baidu
12
100g
C(mg) (g) (mg)
23 8050 0.04
4 20
0.02
25 50 0.02
7 20 0.03
47 30 0.03
20
--(>5100)
--
-- --
1200g2% 99%
2030 D 50402015
(mgd)
0~ 0.5~ 1~ 4~ 7~ 11~ 14~
300 400 600 800 800 1000 1000
73 1.1 0.7 1.8
100
(g)
(g)
(g)
(g)
( g)
VitB1(mg)
()
()
20.3 16.6 19.3 15.4 10.8
(g)
19.3 16.6 19.2 15.5 14.5 17.9 17.9 20.3
6.2 5.3 3.8 3.2 9.8
(g)