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The modern pays attention to and eats healthy food more and more, a lot of people begin to refuse high candy, high salt or thing of the fatty content, but U.S.A. nutrition association thinks, it may cause nutrition to be taken in unbalancedly instead that it is healthy to excessively pay attention to the diet.

According to " American meal guide " released newly, most people absorb essential to seven kinds nutrient insufficiently, they are calcium, potassium, fiber, magnesium, vitamin A, C and E. In other words, even if you take, nutrition the keep here in body while being difficult too. Association, nutrition of U.S.A., propose, change own eating habit trying, can get the result of getting twice the result with half the effort.

Calcium: Mentioning calcium, we will expect soon calcium is favorable to skeleton and tooth and grow. In fact, the function of the calcium is far above these, it still can help to maintain the rhythm of heart, safeguard the muscle function. That cost how much calcium enough really? U.S.A. " doctor of medicine of network " Websites think, the person of different ages stratum is different to some extent in demand for calcium. The calcium amount that the adult 50 years old and under needs every day is probably 800 milligrams, but the person over 50 needs 1000 milligrams. However, as to those apt high-risk group who suffer from osteoporosis, every daily intaking amount of the calcium should be improved to 1200 milligrams.

Then from what food to supplement calcium? All of us know that it is the simplest method to eat the milk product. In addition, contain rich amount of calcium such as cereal, orange juice and soy milk of various condensed foods too, can also be in order to eat more defatted primary taste yoghurt, defatted milk, cheese, salmon, boil the spinach.

Potassium: Potassium can keep the human body normotensive, is playing a key role too in maintaining the nerve and muscle function. Generally speaking, an adult should guarantee to absorb 4700 milligrams of potassium every day. Except that banana that all of us know can mend potassium, association, nutrition of U.S.A., think the following food rich in potassium too: Roast sweet potato, tomato ketchup, defatted primary taste yoghurt, tuna.

Fiber: Usually all of us think that it is the elderly's business to supplement the fiber, but actually fibers are all very important to person of each age bracket, the intestines that it can make the human body keep fit, reduce the danger of suffering from intestines problem. American Lucia of community nutritionist triumphant plucked instrument of University of California think, absorb abundant fiber still can help to prevent from heart disease, diabetes and other cancers.

The fibrous quantity essential for human body depends on the difference between age and sex. Generally speaking, women 19- 50 years old should absorb about 25 grams of fibers every day, women 51 years old and the above have corresponding less, it is 21 grams per day; And the men 19- 50 years old, the fibrous uptake amount of every day is 38 grams, the men of 51 years old and the above intaking amount is 30 grams. The rich food containing fiber includes: Cereal, boiling ormosia, roast sweet potato, pear, any oat products.

Magnesium: The whole course of normal operation of the human function is due to magnesium. Magnesium can strengthen the immune system, magnesium has played an important role too in maintaining human heart, muscles and the neural function. The person of different age and different sex is different to some extent in demand for magnesium: 19- The uptake amount of the women daily magnesium 30 years old should be 310 milligrams, 31 years old and the above women are 320 milligrams; 19- The men 30 years old are 400 milligrams every day, 31 years old and the above man are 420 milligrams. Eat more fibert, almond, steamed fish.

Vitamin A: Strengthen eyesight beneficially, it is essential for it to grow to the immunity and tissue. Generally speaking, an adult man needs linking A of 900 micrograms every day, adult women need 700 micrograms. Should eat more food containing carotenoid consciously, for example: Roast sweet potato, fresh carrot, spinach, lettuce,etc..

Vitamin C: Can not merely strengthen the immunologic function, it but also a kind of strong antioxidant, can protect human cell from being destroyed. Meanwhile, linking C still can help to make the collagen, thus strengthen the skeleton and cartilage function. The intaking amount that adult men link C every day should be 90 milligrams, and adult women are 75 milligrams. Which are there on earth to contain abundant linking C in food? Red sweet pepper, orange, strawberry, Hami melon, broccoli can all be in order to eat more.

Vitamin E: One strong antioxidant too, can help, protect human cell. Link E and generally exist in the food with rich fat content, it is very easy to be refuse by the person of the healthy diet of those pursuit, this is actually because they have not understood "  The bad fat "  With " good fat "  Difference. The unhealthy fat that we usually think is saturated fat and fat against the type, saturated fat and many saturated fat favorable to health only of fat. However, no matter which kind of fat heat included is higher, must take in appropriately. The adult needs to absorb linking E of 15 milligrams every day. The food contain rich amount of and linking E is as follows, melon seed, almond, walnut, peanut butter, tomato ketchup.

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