中国居民膳食指南
<P class=MsoNormal style="MARGIN: 6pt 0cm; mso-para-margin-top: .5gd; mso-para-margin-right: 0cm; mso-para-margin-bottom: .5gd; mso-para-margin-left: 0cm; mso-pagination: lines-together; mso-outline-level: 1"><SPAN style="FONT-SIZE: 12pt; FONT-FAMILY: 黑体; mso-hansi-font-family: 宋体; mso-bidi-font-family: 黑体; mso-font-kerning: 22.0pt"></SPAN> </P><SPAN style="FONT-SIZE: 12pt; FONT-FAMILY: 黑体; mso-hansi-font-family: 宋体; mso-bidi-font-family: 黑体; mso-font-kerning: 22.0pt"><P class=MsoNormal style="MARGIN: 6pt 0cm; TEXT-ALIGN: center" align=center><SPAN style="FONT-SIZE: 24pt; FONT-FAMILY: 黑体; mso-bidi-font-family: 黑体">中国居民膳食指南</SPAN><SPAN lang=EN-US style="FONT-SIZE: 24pt; FONT-FAMILY: 黑体"><?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" /><o:p></o:p></SPAN></P></SPAN><P class=MsoNormal style="MARGIN: 6pt 0cm; mso-para-margin-top: .5gd; mso-para-margin-right: 0cm; mso-para-margin-bottom: .5gd; mso-para-margin-left: 0cm; mso-pagination: lines-together; mso-outline-level: 1"><SPAN style="FONT-SIZE: 12pt; FONT-FAMILY: 黑体; mso-hansi-font-family: 宋体; mso-bidi-font-family: 黑体; mso-font-kerning: 22.0pt">一、食物多样、谷类为主</SPAN><SPAN lang=EN-US style="FONT-SIZE: 12pt; FONT-FAMILY: 黑体; mso-hansi-font-family: 宋体; mso-font-kerning: 22.0pt"><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 6pt 0cm; TEXT-INDENT: 21pt"><FONT size=3><SPAN style="FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: Times New Roman">除母乳外，任何一种天然食物都不能提供人体所需的全部营养素。平衡膳食必须由多种食物组成，才能满足人体各种营养需要。</SPAN><SPAN lang=EN-US style="mso-bidi-font-size: 10.5pt"><o:p></o:p></SPAN></FONT></P><P class=MsoNormal style="MARGIN: 6pt 0cm; mso-para-margin-top: .5gd; mso-para-margin-right: 0cm; mso-para-margin-bottom: .5gd; mso-para-margin-left: 0cm; mso-pagination: lines-together; mso-outline-level: 1"><SPAN style="FONT-SIZE: 12pt; FONT-FAMILY: 黑体; mso-hansi-font-family: 宋体; mso-bidi-font-family: 黑体; mso-font-kerning: 22.0pt">二、多吃蔬菜、水果和薯类</SPAN><SPAN lang=EN-US style="FONT-SIZE: 12pt; FONT-FAMILY: 黑体; mso-hansi-font-family: 宋体; mso-font-kerning: 22.0pt"><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 6pt 0cm; TEXT-INDENT: 21pt"><FONT size=3><SPAN style="FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: Times New Roman">蔬菜与水果含有丰富的维生素、矿物质和膳食纤维。</SPAN><SPAN lang=EN-US style="mso-bidi-font-size: 10.5pt"><o:p></o:p></SPAN></FONT></P><P class=MsoNormal style="MARGIN: 6pt 0cm; TEXT-INDENT: 21pt"><FONT size=3><SPAN style="FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: Times New Roman">薯类含有丰富的淀粉、膳食纤维，以及多种维生素和矿物质。</SPAN><SPAN lang=EN-US style="mso-bidi-font-size: 10.5pt"><o:p></o:p></SPAN></FONT></P><P class=MsoNormal style="MARGIN: 6pt 0cm; mso-para-margin-top: .5gd; mso-para-margin-right: 0cm; mso-para-margin-bottom: .5gd; mso-para-margin-left: 0cm; mso-pagination: lines-together; mso-outline-level: 1"><SPAN style="FONT-SIZE: 12pt; FONT-FAMILY: 黑体; mso-hansi-font-family: 宋体; mso-bidi-font-family: 黑体; mso-font-kerning: 22.0pt">三、常吃奶类、豆类或其制品</SPAN><SPAN lang=EN-US style="FONT-SIZE: 12pt; FONT-FAMILY: 黑体; mso-hansi-font-family: 宋体; mso-font-kerning: 22.0pt"><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 6pt 0cm; TEXT-INDENT: 21pt"><FONT size=3><SPAN style="FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: Times New Roman">奶类除含丰富的优质蛋白质和维生素外，含钙量较高，且利用率也很高，是天然钙质的极好来源。</SPAN><SPAN lang=EN-US style="mso-bidi-font-family: 宋体; mso-bidi-font-size: 10.5pt"><o:p></o:p></SPAN></FONT></P><P class=MsoNormal style="MARGIN: 6pt 0cm; TEXT-INDENT: 21pt"><FONT size=3><SPAN style="FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: Times New Roman">豆类是我国的传统食品，含丰富的优质蛋白质、不饱和脂肪酸，钙及维生素</SPAN><SPAN lang=EN-US style="mso-bidi-font-size: 10.5pt">B1</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: Times New Roman">、维生素</SPAN><SPAN lang=EN-US style="mso-bidi-font-size: 10.5pt">B2</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: Times New Roman">、烟酸等。</SPAN><SPAN lang=EN-US style="mso-bidi-font-size: 10.5pt"><o:p></o:p></SPAN></FONT></P><P class=MsoNormal style="MARGIN: 6pt 0cm; mso-para-margin-top: .5gd; mso-para-margin-right: 0cm; mso-para-margin-bottom: .5gd; mso-para-margin-left: 0cm; mso-pagination: lines-together; mso-outline-level: 1"><SPAN style="FONT-SIZE: 12pt; FONT-FAMILY: 黑体; mso-hansi-font-family: 宋体; mso-bidi-font-family: 黑体; mso-font-kerning: 22.0pt">四、经常吃适量鱼、禽、蛋、瘦肉，少吃肥肉和荤油</SPAN><SPAN lang=EN-US style="FONT-SIZE: 12pt; FONT-FAMILY: 黑体; mso-hansi-font-family: 宋体; mso-font-kerning: 22.0pt"><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 6pt 0cm; TEXT-INDENT: 21pt"><FONT size=3><SPAN style="FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: Times New Roman">鱼、禽、蛋、瘦肉等动物性食物是优质蛋白质、脂溶性维生素和矿物质的良好来源。</SPAN><SPAN lang=EN-US style="mso-bidi-font-family: 宋体; mso-bidi-font-size: 10.5pt"><o:p></o:p></SPAN></FONT></P><P class=MsoNormal style="MARGIN: 6pt 0cm; TEXT-INDENT: 21pt"><FONT size=3><SPAN style="FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: Times New Roman">肥肉和荤油为高能量和高脂肪食物，摄入过多往往会引起肥胖，应当少吃。</SPAN><SPAN lang=EN-US style="mso-bidi-font-size: 10.5pt"><o:p></o:p></SPAN></FONT></P><P class=MsoNormal style="MARGIN: 6pt 0cm; mso-para-margin-top: .5gd; mso-para-margin-right: 0cm; mso-para-margin-bottom: .5gd; mso-para-margin-left: 0cm; mso-pagination: lines-together; mso-outline-level: 1"><SPAN style="FONT-SIZE: 12pt; FONT-FAMILY: 黑体; mso-hansi-font-family: 宋体; mso-bidi-font-family: 黑体; mso-font-kerning: 22.0pt">五、食量与体力活动要平衡，保持适宜体重</SPAN><SPAN lang=EN-US style="FONT-SIZE: 12pt; FONT-FAMILY: 黑体; mso-hansi-font-family: 宋体; mso-font-kerning: 22.0pt"><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 6pt 0cm; TEXT-INDENT: 21pt"><FONT size=3><SPAN style="FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: Times New Roman">进食量与体力活动是控制体重的两个主要因素。如果进食量过大而活动量不足，多余的能量就会在体内以脂肪的形式积存即增加体重，久之发胖；相反若食量不足，劳动或运动量过大，可由于能量不足引起消瘦，造成劳动能力下降。所以人们需要保持食量与能量消耗之间的平衡。</SPAN><SPAN lang=EN-US style="mso-bidi-font-size: 10.5pt"><o:p></o:p></SPAN></FONT></P><P class=MsoNormal style="MARGIN: 6pt 0cm; mso-para-margin-top: .5gd; mso-para-margin-right: 0cm; mso-para-margin-bottom: .5gd; mso-para-margin-left: 0cm; mso-pagination: lines-together; mso-outline-level: 1"><SPAN style="FONT-SIZE: 12pt; FONT-FAMILY: 黑体; mso-hansi-font-family: 宋体; mso-bidi-font-family: 黑体; mso-font-kerning: 22.0pt">六、吃清淡少盐的膳食</SPAN><SPAN lang=EN-US style="FONT-SIZE: 12pt; FONT-FAMILY: 黑体; mso-hansi-font-family: 宋体; mso-font-kerning: 22.0pt"><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 6pt 0cm; TEXT-INDENT: 21pt"><FONT size=3><SPAN style="FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: Times New Roman">吃清淡膳食有利于健康，即不要太油腻，不要太咸，不要过多的动物性食物和油炸、烟熏食物。</SPAN><SPAN lang=EN-US style="mso-bidi-font-family: 宋体; mso-bidi-font-size: 10.5pt"><o:p></o:p></SPAN></FONT></P><P class=MsoNormal style="MARGIN: 6pt 0cm; TEXT-INDENT: 21pt"><FONT size=3><SPAN style="FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: Times New Roman">流行病学调查表明，钠的摄入量与高血压发病呈正相关，因而食盐不宜过多。</SPAN><SPAN lang=EN-US style="mso-bidi-font-size: 10.5pt"><o:p></o:p></SPAN></FONT></P><P class=MsoNormal style="MARGIN: 6pt 0cm; mso-para-margin-top: .5gd; mso-para-margin-right: 0cm; mso-para-margin-bottom: .5gd; mso-para-margin-left: 0cm; mso-pagination: lines-together; mso-outline-level: 1"><SPAN style="FONT-SIZE: 12pt; FONT-FAMILY: 黑体; mso-hansi-font-family: 宋体; mso-bidi-font-family: 黑体; mso-font-kerning: 22.0pt">七、如饮酒应限量</SPAN><SPAN lang=EN-US style="FONT-SIZE: 12pt; FONT-FAMILY: 黑体; mso-hansi-font-family: 宋体; mso-font-kerning: 22.0pt"><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 6pt 0cm; TEXT-INDENT: 21pt"><FONT size=3><SPAN style="FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: Times New Roman">无节制地饮酒，会使食欲下降，食物摄人减少，以致发生多种营养素缺乏，严重时还会造成酒精性肝硬化。过量饮酒会增加患高血压，中风等危险，并可导致事故及暴力的增加，对个人健康和社会安定都是有害的。应严禁酗酒，若饮酒可少量饮用低度酒，青少年不应饮酒。</SPAN><SPAN lang=EN-US style="mso-bidi-font-size: 10.5pt"><o:p></o:p></SPAN></FONT></P><P class=MsoNormal style="MARGIN: 6pt 0cm; mso-para-margin-top: .5gd; mso-para-margin-right: 0cm; mso-para-margin-bottom: .5gd; mso-para-margin-left: 0cm; mso-pagination: lines-together; mso-outline-level: 1"><SPAN style="FONT-SIZE: 12pt; FONT-FAMILY: 黑体; mso-hansi-font-family: 宋体; mso-bidi-font-family: 黑体; mso-font-kerning: 22.0pt">八、吃清洁卫生、不变质的食物</SPAN><SPAN lang=EN-US style="FONT-SIZE: 12pt; FONT-FAMILY: 黑体; mso-hansi-font-family: 宋体; mso-font-kerning: 22.0pt"><o:p></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 6pt 0cm; TEXT-INDENT: 21pt"><FONT size=3><SPAN style="FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: Times New Roman">在选购食物时应当选择符合卫生标准的食物，严把病从口入关。集体用餐要提倡分餐制，减少疾病传染的机会。</SPAN><SPAN lang=EN-US style="mso-bidi-font-family: 宋体; mso-bidi-font-size: 10.5pt"><o:p></o:p></SPAN></FONT></P><P class=MsoNormal style="MARGIN: 6pt 0cm; TEXT-INDENT: 21pt"><SPAN lang=EN-US style="mso-bidi-font-family: 宋体; mso-bidi-font-size: 10.5pt"><o:p><FONT size=3> </FONT></o:p></SPAN></P><P class=MsoNormal style="MARGIN: 6pt 0cm"><FONT size=3><SPAN style="FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: Times New Roman">摘自（《</SPAN><SPAN style="FONT-SIZE: 12pt; FONT-FAMILY: 黑体; mso-bidi-font-family: 黑体">中国居民膳食指南</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: Times New Roman">》</SPAN><SPAN lang=EN-US style="mso-bidi-font-size: 10.5pt">1997</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: Times New Roman">年</SPAN><SPAN lang=EN-US style="mso-bidi-font-size: 10.5pt">4</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: Times New Roman">月</SPAN><SPAN lang=EN-US style="mso-bidi-font-size: 10.5pt">10</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: Times New Roman">日中国营养学会常务理事会通过）</SPAN></FONT><SPAN lang=EN-US style="mso-bidi-font-size: 10.5pt"><o:p></o:p></SPAN></P> 学习了,感谢畅游! 应该学习学习。 原文由 水中游泳的鱼 发表: 应该学习学习。 畅游真有学问，谢谢！ 学习了，谢谢畅游。 学习！ <FONT size=7>等我当上皇帝了,一定照办</FONT> 谢谢......
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