健康膳食搭配手册

1、会计学1健康膳食搭配手册健康膳食搭配手册第1页/共32页Healthy Matching第1页/共32页第2页/共32页功效：功效：补钙，可以预防多种骨病，如儿童佝偻病、骨质疏松症等补钙，可以预防多种骨病，如儿童佝偻病、骨质疏松症等 Efficacy: make up calcium, prevent a variety of bone illness, such as children rickets, osteoporosis.提提 示：示：豆腐含大量钙质，若单吃，吸收率较低，但与富含维生素D的鱼肉一起食用，对钙的吸收与利用能起更佳效应。Tips: Bean Curd contains a

2、 lot of calcium, if you just eat it, absorption little, but if you eat them with fish rich in vitamin D, there will be a better effect on calcium absorption and utilization.Fish & Bean Curd第2页/共32页第3页/共32页功功 效：效：防治贫血防治贫血Efficiency: prevent anemia提提 示：示：猪肝含丰富叶酸，维生素猪肝含丰富叶酸，维生素B12以及铁等造血原料，菠菜也含有以及铁等

3、造血原料，菠菜也含有较多的叶酸和铁，同食两种事物，一荤一素，相辅相成。较多的叶酸和铁，同食两种事物，一荤一素，相辅相成。Tips :Pig liver is rich in folic acid, vitamin B12 and iron etc raw materials to be hematopoietic, spinach also contains much folic acid, if you eat them together, meat and vegetable, complementary Pork liver & Spinach 第3页/共32页第4页/共32页提

4、提 示：示：羊肉可补气和温肾阳，生姜有止痛祛风湿等作用。同食，生姜既能羊肉可补气和温肾阳，生姜有止痛祛风湿等作用。同食，生姜既能去腥膻，又能助羊肉温阳祛寒去腥膻，又能助羊肉温阳祛寒Tips:Mutton could add warm kidney, ginger could cure pain & rheumatism and so on. Together, ginger can remove the fishy, but also to help mutton to warm.功功 效：效：冬令补虚佳品，可治腰背冷疼、四肢风湿冬令补虚佳品，可治腰背冷疼、四肢风湿疼痛等疼痛等 Eff

5、iciency: A good winter tonic, can cure the cold or pain for waist & back, limb rheumatism, etc.Mutton & Ginger 第4页/共32页第5页/共32页提提 示：示：鸡肉为造血疗虚之品，栗子重在健脾。栗子烧鸡不仅味道鲜美，造鸡肉为造血疗虚之品，栗子重在健脾。栗子烧鸡不仅味道鲜美，造血功能更强，尤以老母鸡烧栗子效果更佳。血功能更强，尤以老母鸡烧栗子效果更佳。Tips:Chicken is good at enrich blood and cure weak, chestnuts

6、focuses on strengthen spleen. Chestnuts cooking with chicken is not only delicious, hematopoietic more powerful, especially better in the old hen cooking chestnuts.功功 效效：补血养身，适于贫血之补血养身，适于贫血之人人Efficiency: Enrich the blood and be suitable for anemic personsChicken & Chestnut第5页/共32页第6页/共32页功功 效效 :

7、 补阴养肺，适于体质虚弱补阴养肺，适于体质虚弱者者Efficiency: Nourishing & tonic and maintain your lung , suitable for those weak提提 示：示：鸭肉补阴，并可消热止咳。山药的补阴作用更强，与鸭肉伴食，鸭肉补阴，并可消热止咳。山药的补阴作用更强，与鸭肉伴食，可消除油腻，同时可以很好的补肺。可消除油腻，同时可以很好的补肺。Tips: Duck is the tonic, and can eliminate heat & cough. The Chinese yam is the greater tonic

8、, together, will remove greasy at the same time can better maintain your lung .Duck & Chinese yam 第6页/共32页第7页/共32页功功 效效: :促进血液循环，消除身体疲劳，增强促进血液循环，消除身体疲劳，增强体质体质 Efficiency: Promote blood circulation, eliminate fatigue, enhance physical habitus.提提 示：示：瘦肉中含有维生素瘦肉中含有维生素B1，与大蒜的蒜素结合，不仅可以使维生素与大蒜的蒜素结合，不仅

9、可以使维生素B1的析出量提高，延长维生素的析出量提高，延长维生素B1在人体内的停留时间，还能促在人体内的停留时间，还能促进血液循环以及尽快消除身体疲劳。进血液循环以及尽快消除身体疲劳。Tips:Lean meat contains vitamins B1, combination with garlic of vitamin B1 can not only promote to produce more Vitamin B1 and extend the time of Vitamin B1 in the human body, but also promote blood circulati

10、on to eliminate fatigue as soon as possible.Lean meat & Garlic 第7页/共32页第8页/共32页功功 效效: : 滋阴润燥，清心安神滋阴润燥，清心安神Efficiency: nourishment for vitality soothe the nerves提提 示示：百合能清痰火，补虚损；而蛋黄能除烦热，补阴血，同食可以更好百合能清痰火，补虚损；而蛋黄能除烦热，补阴血，同食可以更好的清心补阴。的清心补阴。Tips:Lily could free phlegm or heat; and egg yolk can remove

11、 heat, be tonic with blood, together, could be better to clear heart and be tonic. Egg & Lily第8页/共32页第9页/共32页提提 示：示：芝麻能改善血液循环，促进新陈代谢，降低胆固醇。海带则含有丰芝麻能改善血液循环，促进新陈代谢，降低胆固醇。海带则含有丰富的碘和钙，能净化血液，促进甲状腺素的合成。同食则美容、抗富的碘和钙，能净化血液，促进甲状腺素的合成。同食则美容、抗衰老效果更佳。衰老效果更佳。Tips:Sesame can improve blood circulation, promote

12、 metabolism, lower cholesterol. Kelp is rich in iodine and calcium, can purify blood, promote the thyroid hormone synthesis. Together is better in hairdressing, anti-aging.功功 效效: 美容，防衰老美容，防衰老Efficiency: hairdressing, anti-agingSesame & Kelp第9页/共32页第10页/共32页功功 效效: : 有利消化有利消化Efficiency: help diges

13、tion提提 示：示：豆腐富含植物蛋白，脾胃弱的豆腐富含植物蛋白，脾胃弱的 人多食会引起消化不良。萝卜有很人多食会引起消化不良。萝卜有很强的助消化能力，同煮可使豆腐营养被大量吸收。强的助消化能力，同煮可使豆腐营养被大量吸收。Tips:Bean curd is rich in plant protein, people with a weak spleen and stomach can be caused indigestion. Radish has a strong ability to help digestion, together, a better absorption of nu

14、trients.Radish & Bean curd第10页/共32页第11页/共32页功功 效效: 有益心脏健康，预防血栓，保证心血管通畅有益心脏健康，预防血栓，保证心血管通畅Efficiency: Beneficial to heart health, prevention of thrombosis, cardiovascular smooth.提提 示：示：红葡萄酒中含有阿司匹林的成分，花生米中含有益的化合物白梨红葡萄酒中含有阿司匹林的成分，花生米中含有益的化合物白梨醇，同食能预防血栓形成，保证心血管通畅。醇，同食能预防血栓形成，保证心血管通畅。Tips: Claret con

15、tains aspirin, peanuts contain beneficial compounds bretschneideri alcohol, together to prevent thrombosis, ensure cardiovascular smooth. Claret & Peanut第11页/共32页第12页/共32页 The threat on the table Delicious and Dangerous第12页/共32页第13页/共32页至至病病诱发或导致甲状腺肿诱发或导致甲状腺肿 Induce or cause goitre 提提 示示：两者同食，经代

16、谢后会产生大量硫氢酸，可抑制甲状腺素的两者同食，经代谢后会产生大量硫氢酸，可抑制甲状腺素的形成，并阻碍甲状腺对碘的摄取。形成，并阻碍甲状腺对碘的摄取。Tips:Eat both the two above, will give birth to too much hydrogen sulfur acid by metabolism, inhibit the formation of thyroid hormone and hinder thyroid uptake of iodine.Turnip Fruit危险指数危险指数 Risk indexDisease第13页/共32页第14页/共32

17、页至至病病导致消化不良导致消化不良 Cause indigestion牛奶中蛋白质丰富，牛奶中蛋白质丰富，80%80%以上为酷蛋白。酷蛋白在酸性环境中以上为酷蛋白。酷蛋白在酸性环境中会发生凝集、沉淀，不利于消化吸收。故冲调牛奶是不宜加会发生凝集、沉淀，不利于消化吸收。故冲调牛奶是不宜加入果珍及果汁等酸性饮料。入果珍及果汁等酸性饮料。Tips:Milk is rich in protein, more than 80% of casein. Casein will be in coagulation, sedimentation in the acidic environment, not co

18、nducive to digestion and absorption. Therefore, it is not appropriate to put fruit juices into milk and other acidic drinks.Milk Tang提提 示示：危险指数危险指数 Risk indexDisease第14页/共32页第15页/共32页至至病病鱼虾、藻类如果与含鞠质的水果（如柿子、山楂）同食，不鱼虾、藻类如果与含鞠质的水果（如柿子、山楂）同食，不仅会降低蛋白质的营养价值，而且易与鞠质结合，刺激黏膜仅会降低蛋白质的营养价值，而且易与鞠质结合，刺激黏膜，不易消化。，不易

19、消化。Tips:If you eat fish or algae with fruit containing Ju (eg, persimmon, hawthorn), will not only reduce the nutritive value of protein, but also easy to combine with the Ju, to stimulate mucosa, non-digestible.Seafood Fruit提提 示：示：危险指数危险指数Risk indexDisease不易消化，腹痛、恶心、呕吐不易消化，腹痛、恶心、呕吐 Un- digestible,

20、abdominal pain, nausea, vomiting第15页/共32页第16页/共32页至至病病引发便秘引发便秘 Cause Cause constipationconstipation 茶中的大量鞠酸与蛋白质结合，会发生具有收敛性的鞠酸茶中的大量鞠酸与蛋白质结合，会发生具有收敛性的鞠酸蛋白，使肠蠕动减慢蛋白，使肠蠕动减慢Tips: Too much kojicacid in tea combine with protein, will occur kojicacid with convergence, so that to slow down peristalsisMeat Te

21、a提提 示：示：危险指数危险指数 Risk indexDisease第16页/共32页第17页/共32页危险指数危险指数Risk index引发痛风症引发痛风症 Cause goutCause gout饮啤酒时用海鲜佐菜下酒，会刺激人体制造更多的尿酸，饮啤酒时用海鲜佐菜下酒，会刺激人体制造更多的尿酸，加重病情加重病情Tips: When you drink beer with seafood, will stimulate the body to produce more uric acid, aggravate disease.至至病病Beer Seafood提提 示示：Disease第17

22、页/共32页第18页/共32页危险指数危险指数 Risk index至至病病损害肝脏功能损害肝脏功能 Damage to liver Damage to liver functionfunction 胡萝卜素与酒精一起，容易在肝脏中产生毒素胡萝卜素与酒精一起，容易在肝脏中产生毒素Tips: Carotene together with alcohol, easy to produce toxins in the liverWhite spirit Carrot提提 示：示：Disease第18页/共32页第19页/共32页危险指数危险指数Risk index致癌致癌 Cause cancerC

23、ause cancer 提提 示示咸鱼中的硝酸盐与西红柿（香蕉）所含胺类易使小换器官癌咸鱼中的硝酸盐与西红柿（香蕉）所含胺类易使小换器官癌变。变。Tips:Nitrate in salted fish and amine contained in tomatoes (banana) cause cancer of small-for-organ.至至病病Salted Fish Tomato (Banana)Disease第19页/共32页第20页/共32页营营养养流流失失危险指数危险指数 Risk index鸡蛋中的粘生蛋白能与豆浆中的胰蛋白酶结合，从而失去鸡蛋中的粘生蛋白能与豆浆中的胰蛋白酶

24、结合，从而失去应有的营养价值应有的营养价值。Tips: Sticky protein in the eggs combine with the trypsin in soya-bean milk, thereby its nutritional value loss. Soya-bean milk EggNutrient loss提提 示示：第20页/共32页第21页/共32页蜂蜜中的酶类物质遇热水后，会释放出多量的羟甲蜂蜜中的酶类物质遇热水后，会释放出多量的羟甲基糖酸，破坏营养成分。基糖酸，破坏营养成分。Tips:The enzymes in honey meet hot water, it

25、 will release large amounts of hydroxymethyl-sugar acids, destroy nutrients.Boiling water Honey危险指数危险指数 Risk index营营养养流流失失Nutrient loss提提 示示：第21页/共32页第22页/共32页豆腐含钙，与小葱相拌时，会与小葱中的草酸结合成豆腐含钙，与小葱相拌时，会与小葱中的草酸结合成草酸钙，人体难以吸收。（菠菜煮豆腐同理）草酸钙，人体难以吸收。（菠菜煮豆腐同理）Tips: Bean curd contains calcium, mix with the shallot,

26、 it will combine with oxalic acid in into calcium oxalate, the human body is difficult to absorb. (the same as spinach cooked with bean curd)Shallot Bean curd营营养养流流失失Nutrient loss危险指数危险指数Risk index提提 示示：第22页/共32页第23页/共32页 Delicious become the Killer危险指数危险指数Risk index中中毒毒Poisoning狗肉狗肉+ 绿豆绿豆Dogmeat +

27、mung bean芥菜芥菜+ 兔肉兔肉Mustard + rabbit甲鱼甲鱼+ 苋菜苋菜Turtle + amaranth虾虾+ 维生素维生素C食物食物(深色蔬深色蔬菜、柑橘类菜、柑橘类)Shrimp + Vitamin C food (Dark vegetables, citrus)鸡蛋鸡蛋+ 糖精糖精Egg + glucide鲤鱼鲤鱼+ 甘草甘草Carp + Licorice搭配错搭配错误误 Wrong第23页/共32页第24页/共32页粗细粮搭配粗细粮搭配 兼顾消化能力和营养需要兼顾消化能力和营养需要Match with coarse and fine food, consider b

28、oth digestion and nutritional needs荤素搭配荤素搭配 营养全面，使体内酸碱平衡营养全面，使体内酸碱平衡Match with meat and vegetables, with comprehensive nutritional, so that the body acid-base balance谷类与豆类搭配谷类与豆类搭配 混合食用，提高蛋白质吸收利用率（如混合食用，提高蛋白质吸收利用率（如红豆粥、腊八粥）红豆粥、腊八粥）Match with grain and bean, mixing to enhance absorption and utilizati

29、on of protein (such as red bean porridge, eight ingredients porridge)蔬菜多色搭配蔬菜多色搭配 丰富维生素及多种矿物质丰富维生素及多种矿物质Match with multi-color of vegetables, rich in vitamins and minerals酸性、碱性食物搭配酸性、碱性食物搭配 能避免因缺钙、铁等引起的一系能避免因缺钙、铁等引起的一系列症状，如皮肤病列症状，如皮肤病Acidic, alkaline food with be able to avoid calcium deficiency, ir

30、on, etc., causing a series of symptoms, such as skin diseases干稀搭配干稀搭配 保证热量及水分都充足保证热量及水分都充足Match with dry and dilute, to ensure adequate energy and water健康搭配六大原则健康搭配六大原则 Six major principles of healthy matching第24页/共32页第25页/共32页 第25页/共32页第26页/共32页功功 效：效：防治贫血防治贫血Efficiency: prevent anemia提提 示：示：猪肝含丰富叶

31、酸，维生素猪肝含丰富叶酸，维生素B12以及铁等造血原料，菠菜也含有以及铁等造血原料，菠菜也含有较多的叶酸和铁，同食两种事物，一荤一素，相辅相成。较多的叶酸和铁，同食两种事物，一荤一素，相辅相成。Tips :Pig liver is rich in folic acid, vitamin B12 and iron etc raw materials to be hematopoietic, spinach also contains much folic acid, if you eat them together, meat and vegetable, complementary Pork

32、liver & Spinach 第26页/共32页第27页/共32页提提 示：示：芝麻能改善血液循环，促进新陈代谢，降低胆固醇。海带则含有丰芝麻能改善血液循环，促进新陈代谢，降低胆固醇。海带则含有丰富的碘和钙，能净化血液，促进甲状腺素的合成。同食则美容、抗富的碘和钙，能净化血液，促进甲状腺素的合成。同食则美容、抗衰老效果更佳。衰老效果更佳。Tips:Sesame can improve blood circulation, promote metabolism, lower cholesterol. Kelp is rich in iodine and calcium, can pur

33、ify blood, promote the thyroid hormone synthesis. Together is better in hairdressing, anti-aging.功功 效效: 美容，防衰老美容，防衰老Efficiency: hairdressing, anti-agingSesame & Kelp第27页/共32页第28页/共32页功功 效效: 有益心脏健康，预防血栓，保证心血管通畅有益心脏健康，预防血栓，保证心血管通畅Efficiency: Beneficial to heart health, prevention of thrombosis, ca

34、rdiovascular smooth.提提 示：示：红葡萄酒中含有阿司匹林的成分，花生米中含有益的化合物白梨红葡萄酒中含有阿司匹林的成分，花生米中含有益的化合物白梨醇，同食能预防血栓形成，保证心血管通畅。醇，同食能预防血栓形成，保证心血管通畅。Tips: Claret contains aspirin, peanuts contain beneficial compounds bretschneideri alcohol, together to prevent thrombosis, ensure cardiovascular smooth. Claret & Peanut第28页/共32页第29页/共32页功功 效效: 有益心脏健康，预防血栓，保证心血管通畅有益心脏健康，预防血栓，保证心血管通畅Efficiency: Beneficial to heart health, prevention of thrombosis, cardiovascular smooth