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分享一个正在学习的健身教材里的健康饮食指南
送交者: ama218[☆★声望品衔7★☆] 于 2020-10-17 16:48 已读 816 次 1 赞  

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请健身爱好者们主要看看平时食品摄取指南的这张图,  下面这些文字说明没时间就不用看了。  按照图中显示的食品,建议买菜时尽量广泛摄取,  维持好健康和健身的需要。祝大家健康平安。 6park.com

根据老师的说法是尽量不建议使用蛋白粉等非自然补充营养素(除非在专业营养师认同下)。 6park.com

Guideline 1 To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs 


Older people should eat nutritious foods and keep physically active to help maintain muscle strength and a healthy weight. 
. Children and adolescents should eat sufficient nutritious foods to grow and develop normally. They should be physically active every day and their growth should be checked regularly


Guideline 2 Enjoy a wide variety of nutritious foods from these five food groups every day: 

• Plenty of vegetables of different types and colours, and legumes/beans • Fruit • Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley • Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans • Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat And drink plenty of water. 


Guideline 3 Limit intake of foods containing saturated fat, added salt, added sugars and alcohol 
a. Limit intake of foods high in saturated fat such as many biscuits, cakes, pastries, pies, processed meats, commercial burgers, pizza, fried foods, potato chips, crisps and other savoury snacks. • Replace high fat foods which contain predominately saturated fats such as butter, cream, cooking margarine, coconut and palm oil with foods which contain predominately polyunsaturated and monounsaturated fats such as oils, spreads, nut butters/pastes and avocado. • Low fat diets are not suitable for children under the age of 2 years. b. Limit intake of foods and drinks containing added salt • Read labels to choose lower sodium options among similar foods. • Do not add salt to foods in cooking or at the table. c. Limit intake of foods and drinks containing added sugars such as confectionary, sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and sports drinks. d. If you choose to drink alcohol, limit intake. For women who are pregnant, planning a pregnancy or breastfeeding, not drinking alcohol is the safest option. 6park.com

6park.com

6park.com

贴主:ama218于2020_10_17 17:00:52编辑
贴主:ama218于2020_10_17 17:02:11编辑
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