For energy, 15%-25% of the energy required by the human body comes from fat.

Provide fat-soluble vitamins and promote their absorption

Maintain body temperature and protect organs

Increase satiety

Improve dietary sensory traits

It is an important component of phospholipids

Related to sperm formation

Is the precursor of synthetic prostaglandin

Conducive to tissue repair

Related to cholesterol metabolism

Maintain eyesight

Very Low Density Lipoprotein (VLDL): Transport triglycerides (fat molecules) to fat and body tissues (harmful to humans)

Low-density lipoprotein (LDL): transport cholesterol from the liver to all tissues of the body (harmful to humans)

High-density lipoprotein (HDL): Transport cholesterol from extrahepatic tissues to the liver for metabolism (good for humans)

fatty acid

Lipids

Fat-soluble vitamins A, D, E, K

Water-soluble vitamin C, B family

Inadequate intake

Reduced absorption and utilization

Increased demand

RNA: 800 microgram equivalent for men, 1000 microgram equivalent for pregnant women; 1200 microgram equivalent for lactating mothers

The physiological functions of vitamin A

Vitamin A deficiency

Vitamin B1 (thiamine), beriberi when deficient

Vitamin B2 (riboflavin), when lacking

Vitamin B6 (pyridoxine)

Vitamin B12 (thiamine) reduces homocysteine and reduces heart and cerebrovascular diseases. Deficiency is the same as folic acid

Niacin (B3), suffer from mangy when lacking

Pantothenic acid (B5)

Folic acid, megaloblastic anemia when deficient, fetal neural tube malformation

The common effects of most B vitamins

RNA: 100mg for adults

Deficiency disease

Adult RNI: 10 micrograms

The physiological functions of vitamin D

The dangers of vitamin D deficiency

The dangers of excessive vitamin D

RNI: 14mg for adults

Function of Vitamin E

Helps the synthesis of certain coagulation factors in the liver and promotes blood coagulation;

Reduce heavy bleeding during menstrual period;

Prevent and treat neonatal hemorrhagic diseases;

Prevent internal bleeding and hemorrhoids. Also known as "Cagulation Hero"

Monosaccharides: glucose, fructose, galactose

Oligosaccharides: maltose, sucrose, lactose

Polysaccharides: starch, glycogen

Store and provide energy (the most direct and shortcut)

Forms body tissues and important living substances

Save protein (gluconeogenesis)

Anti-ketogenic effect (fat metabolism, glucose synergy)

Detoxification (metabolic to produce glucuronic acid)

Enhance intestinal function (stimulate peristalsis and facilitate fecal discharge)

Soluble dietary fiber

Insoluble dietary fiber

Facilitate the food digestion process

Lower serum cholesterol and prevent coronary heart disease

Prevent gallstone formation

Promote colon function and prevent colon cancer

Prevent excess energy and obesity

Maintain normal blood sugar balance and prevent diabetes

Excessive intake of dietary fiber can cause abdominal discomfort

Dietary fiber has the side effects of hindering digestion and absorption of nutrients

Various acute chronic enteritis, before and after bowel surgery, some esophageal varices, etc.

Typhoid fever, dysentery, intestinal tumors, a small amount of bleeding in the digestive tract,

Essential amino acids (nine essential amino acids on the left)

Non-essential amino acid

Complete protein: complete types of amino acids, sufficient quantity and appropriate ratio

Semi-complete protein: complete variety of amino acids, but insufficient quantity and inappropriate ratio

Incomplete protein: A protein with incomplete types of amino acids that cannot sustain life or promote growth and development

Composition and repair organization

Adjust physiological functions, such as adjusting osmotic pressure, acid-base balance

Supply energy

The biological species of the food is as far away as possible

The more types of collocations, the better

The closer you eat, the better

Edema type dystrophy

Wasting malnutrition

Hybrid

An important component of cells and body fluids

Participate in the body's metabolism and detoxification

Regulate body temperature

Lubrication of joints and other places

People who do not exercise at normal room temperature drink at least 1200ml a day, increase when hot or exercise more

Do not drink too much water at a time, 200ml is the best

Replenish water without waiting for thirsty, replenish a glass of water every 2 and a half hours or so

Pay attention to two glasses of water: one, a glass of water after waking up half an hour early, promote detoxification and wake up the stomach; second, a glass of water one hour before going to bed

Warm water is the best beverage, don’t replace warm water with other beverages or soups

Recommended solution

Drinking too much water will increase the burden on related organs and increase the risk of bladder cancer

Not conducive to metabolism, the body's ability to detoxify decreases

Lead to high blood concentration and increase the risk of cardiovascular disease

Lead to abnormal body temperature, body heat

Dry skin, shrinking

Cell shrinkage, human body aging

Indigestion, causing gastrointestinal discomfort

An important component of human tissue.

Maintain cell osmotic pressure, acid-base balance and neuromuscular excitability.

The components of prosthetic groups, hormones, vitamins, proteins and nucleic acids that make up enzymes.

Cannot be synthesized in the body

Uneven distribution in the body

Subtopic 3 There is synergy and antagonism between each other (antagonism of calcium, phosphorus and zinc)

Although some trace elements are needed in small amounts in the body, their physiological and toxic dose ranges are narrow and excessive intake can lead to poisoning

99% is in bones and teeth, and 1% is in blood and tissue fluid.

The function of calcium

The harm of excessive calcium (Adult RNI: 800mg)

Harm of insufficient calcium intake

60%-75% iron exists in hemoglobin, and the remaining 25-30% iron is stored in the liver and bone marrow in the form of heme and ferritin.

People who are prone to deficiency

Function of iron

Harm of insufficient iron intake (Adult RNI: 15mg for men and 20mg for women)

The dangers of zinc deficiency

The harm of zinc overdose (Adult RNI: 15mg for males, 11.5mg for females)