The Dietary Guidelines for Chinese Residents (2022) were released
A balanced diet adheres to the 8 criteria
Reporter Dong Chao
On April 26, the "Dietary Guidelines for Chinese Residents", which is known as the Chinese dietary treasure book, was finally updated after 6 years. The Chinese Nutrition Society officially issued the Dietary Guidelines for Chinese Residents (2022) (hereinafter referred to as the 2022 Edition of the Guidelines). Compared with the Chinese Residents' Dietary Pagoda (2016), the Chinese Residents' Dietary Pagoda (2016) has changed in terms of recommended dietary intake and the core principles of healthy diet.
Balanced dietary guidelines have been added to cook and choose, will look at labels, etc
The eight guidelines for a balanced diet in the 2022 edition of the Guidelines are:
1. Food is diverse and reasonable.
2. Eat and move in balance, healthy weight.
3. Eat more vegetables and fruits, milk, whole grains, soybeans.
4. Eat fish, poultry, eggs and lean meat in moderation.
5. Less salt and less oil, sugar control and wine limit.
6. Eat regularly and drink plenty of water.
7. Can cook, choose, will look at the label.
8. Divide meals with public chopsticks and eliminate waste.
These guidelines have also been changed from the 2016 edition. "Food is diverse, cereal-based" was changed to "food is diverse, reasonable combination". Yang Yuexin, chairman of the Chinese Nutrition Society and director of the Expert Committee for the Revision of Dietary Guidelines, introduced that the nutrition science community is currently paying more attention to promoting the Kang diet model. "Food diversity, reasonable mix" is the core principle of the dietary guidelines, because in addition to feeding the breast milk of the baby within 6 months, no natural food can meet the energy and all the nutrients needed by the human body, and only through reasonable combination can the nutritional needs be met. The dietary guidelines have also added "regular meals, drink plenty of water". Yang Yuexin introduced that irregular eating behavior may increase the risk of overweight obesity and diabetes. In addition, two-thirds of the mainland's residents do not have enough water.
The new addition of "will cook, will look at the label" in the dietary guidelines prompts people to understand the nutritional characteristics of various types of food, choose fresh, high nutrient density food, and learn to buy healthier packaged foods through the nutrition labels of comparative foods. Cooking is an important part of a reasonable meal. The dietary guidelines also place special emphasis on "public chopsticks to divide meals". The COVID-19 pandemic reminds us to pay attention to public health and personal hygiene and promote a healthy and civilized lifestyle.
Eat fewer fine grains and more whole grains
The 2022 edition of the Guide meal pagoda also has new content. In the first layer, cereals range from 200 to 300 grams per day, including 50 to 150 grams of whole grains and mixed beans; and 50 to 100 grams of potatoes. In the 2016 edition of the Guide, 250 to 400 grams of grains and potatoes, including 50 to 150 grams of whole grains and mixed beans, and 50 to 100 grams of potatoes.
In recent years, mainland residents have reduced their intake of whole grains, while refined grains (refined grains) and added sugars have become more abundant. Whole grain refers to grain seeds that are not refined after shelling. Most coarse grains belong to whole grains, such as millet, sorghum rice, black rice, purple rice, red rice, wheat grains, etc., as well as grains that have been ground into flour or flattened and crushed, such as oatmeal. As long as the rough part and the grain embryo part of the outer layer of the seed are not removed, and the original nutritional value of the seed is maintained, it is called whole grain.
An analytical study published in the British Medical Journal suggested that people who ate more fine grains were at higher risk of death and major adverse cardiovascular events (cardiovascular death, nonfatal myocardial infarction, stroke, heart failure). Fine grains contain a large number of carbohydrates that are easily absorbed by the human body, and if they are consumed too much, exceeding the needs of the body, they will be converted into triglycerides in the human body and stored. Over time, blood lipids will rise.
A U.S. study showed that the more you eat whole grain foods, the less likely your waist circumference is to increase, and your fasting blood sugar levels and systolic blood pressure are lower. The difference in health benefits between whole and refined cereals may stem from the fact that whole grains are less processed than refined cereals. The outer layer of whole grains is rich in fiber, B vitamins, antioxidants and a small amount of healthy fats.
Emphasis is placed on aquatic products at least twice a week
, one egg per day
The third floor of the 2022 edition of the "Guide" Dietary Pagoda is adjusted from 40 to 75 grams of livestock and poultry meat per day, 40 to 75 grams of aquatic products, and 40 to 50 grams of eggs per day from the 2016 edition of the "Guide" to 120 to 200 grams of animal food, at least twice a week, and one egg per day.
It is emphasized that aquatic products are eaten at least twice a week because Chinese people eat more live meat, especially pork; while aquatic products are lower in fat than livestock meat, and the fatty acids contained are more conducive to protecting the cardiovascular system.
The 2022 edition of the Guidelines specifically proposes to eat one egg a day because eggs have a high nutritional value, but some people are concerned about their cholesterol content. However, numerous studies have shown that the nutritional benefits of eating one egg a day are much higher than the effects of its cholesterol.
The "Scientific Research Report on Dietary Guidelines for Chinese Residents (2021)" mentions that although some dietary factors have improved in China in the past few decades, the dietary quality of most people is still not satisfactory, such as insufficient intake of aquatic fish. However, the intake of livestock meat is relatively high, and excessive intake can increase the risk of chronic diseases. The Chinese Dietary Guidelines for Diabetes also recommend that fish and poultry, while eggs and livestock meat in moderation, limit processed meat, and reduce fatty meat intake.
Dairy foods increased to 300 to 500 grams per day
The fourth layer of milk and dairy foods in the 2022 edition of the Guidelines Dietary Pagoda has been adjusted from 300 grams of milk and dairy products per day in the 2016 Edition of the Guidelines to 300 to 500 grams of milk and dairy products. The increase in milk and dairy intake is due to the fact that milk is an important source of high-quality protein and calcium, but milk consumption in mainland China is at a low level.
According to the Scientific Research Report on Dietary Guidelines for Chinese Residents (2021), the average intake of milk by mainland residents has been at a low level. A study of 1.9 million people showed that regular drinking of milk reduced the risk of coronary heart disease by 14%. Long-term studies of about 100,000 people on the mainland also show that drinking milk every day helps reduce the risk of cardiovascular disease morbidity and death. Chinese people eat dairy products every day, which also helps to improve fasting blood sugar, waist circumference and body mass index, and reduce the risk of type 2 diabetes.
The amount of salt is reduced from 6 grams per day to 5 grams
The salt intake was adjusted in the fifth layer of the 2022 edition of the Guidelines Dietary Pagoda, from 6 grams of salt < in the 2016 edition of the Guidelines to 5 grams of salt <.
The 2022 edition of the Guidelines dietary pagoda raised the "salt restriction" target, because a large number of studies have shown that excessive salt intake increases the risk of high blood pressure, stroke and other diseases, and the current salt intake of mainland residents is generally too much.
A study published in the British Medical Journal showed that eating less salt was a dose response to a decrease in blood pressure, which had a greater impact on the elderly and those with higher blood pressure, and long-term restriction of dietary sodium salts has great health benefits. Mainland Kailuan studies have also shown that the greater the salt intake, the higher the risk of stroke. Reducing salt intake significantly reduces the risk of stroke, particularly ischemic stroke.
In fact, people's daily physiological demand for salt is less than 2.5 grams, and the World Health Organization has long recommended that adults eat up to 5 grams of salt per person per day, but many people's salt intake far exceeds this value.
The pictures in this article are from the Internet
Edit || Dong Chao Wan Tao
The duty director || Fan Hongbo