What is"a little"?What is the appropriate amount?As a metaphysics of life,it often exists in the experience of old masters.Stir fry can be done based on the texture,but nutrient intake cannot be trifled with.Both nutritional deficiency and excess can have adverse effects on the human body.Putting aside dosage to talk about intake and harm is pseudoscience!
Three professional indicators build a health defense line
What is scientific intake is to strike a balance between the benefits it brings and the potential risks.The 2013 edition of the Chinese Dietary Reference Intakes(DRIs),compiled by the Chinese Nutrition Society,provides clear guidance on the main indicators of dietary reference intakes(DRIs)for Chinese residents.
Having three meals a day,dietary supplements,and mastering the following three main indicators undoubtedly gives you the password for nutrient intake.
Estimated average requirement(EAR)
Recommended nutrient intake(RNI)
Tolerable upper intake level(UL)
Average requirement(EAR):refers to the average amount of a certain nutrient that an individual needs in a specific gender,age,and physiological group.When the intake dose of a certain nutrient can meet the needs of 50%of the population,but cannot meet the needs of the other 50%.Taking vitamin C as an example,the EAR value of vitamin C in Chinese adults is 85mg/d.
Recommended Intake(RNI):When a certain nutrient intake value can meet the needs of the vast majority of individuals(97%-98%)in the population,this value is called Recommended Intake(RNI).Long term intake of a certain nutrient at RNI levels can meet the body's needs for that nutrient,maintain appropriate nutritional reserves,and maintain overall health.Taking vitamin C as an example,the RNI value of vitamin C in Chinese adults is 100mg/d.
The"Balanced Diet Pagoda"proposed in the familiar Chinese Dietary Guidelines is based on the nutrient intake recommended by DRIs,and lists the recommended intake levels for each type of food.
Maximum tolerable intake(UL):represents the upper limit of the recommended safe dose for a certain nutrient.For the general population,reaching the UL level of intake does not harm health for almost all individuals,but it does not mean that reaching this level of intake is beneficial for health.Taking vitamin C as an example,the UL value of vitamin C in Chinese adults is 2000mg/d.
Two major development trends are scientifically escorted
It has been nearly a decade since the country launched the"Reference Intake of Dietary Nutrients for Chinese Residents(2013 Edition)".During this period,there have been significant changes in the lifestyle and dietary habits of the people,and nutrition science has also made significant progress.The new version of"Reference Intake of Dietary Nutrients for Chinese Residents"is currently being revised and is expected to be completed by 2023,which is expected to refresh the public's new understanding of dietary nutrition supplementation.
Firstly,more scientific research has shown a close relationship between nutrients and chronic diseases.Today,as the country vigorously advocates for the shift of non communicable chronic diseases from treatment to prevention,it will become a new trend to develop scientific and personalized dietary supplementation plans based on individual physical conditions and lifestyle habits,under the guidance of professionals.Therefore,the recommended intake for preventing non communicable chronic diseases(PI-NCD)will become a value that needs attention.Scientific detection methods,the application of digital technology,personalized solutions,and community-based services are expected to become the standard equipment for the new generation of nutrition.
Secondly,in recent decades,nutritional research has found that certain food ingredients,especially plant compounds in food,beyond traditional nutrients,have the effect of improving human physiological functions and preventing chronic diseases,such as lycopene,lutein,curcumin,soy isoflavones,anthocyanins,etc.When the intake of these food ingredients reaches the recommended level,which is the specific recommended value(SPL),it is beneficial for maintaining human health.
Taking anthocyanins as an example,they are widely present in legumes such as grapes,sorghum,apples,cocoa beans,as well as wild fruits such as roses,cherries,blackberries,raspberries,and strawberries.Research has shown that anthocyanins have certain antioxidant,cardiovascular disease prevention,and urinary tract infection prevention effects.Daily intake of around 200mg of anthocyanins may have a reducing effect on the risk of cardiovascular disease.At present,it has not been found that oral anthocyanins or food extracts with abundant content have adverse effects on humans and animals,but it is still necessary to follow the maximum tolerable intake(UL)of 800mg/d.
At present,many nutrition industry giants at home and abroad have invested in the research and development,production,and marketing of plant compound products.This not only opens up a new frontier in the field of dietary supplements in Xinjiang,but also opens up a new chapter in the study of the efficacy of traditional Chinese herbal medicine.
How to query the reference intake of dietary nutrients
For different age groups,pregnant and postpartum women,and other segmented populations,there are two methods to search for more accurate reference intake of dietary nutrients:first,log in to the official website of the Chinese Nutrition Society https://www.cnsoc.org/drpostand;2、Purchase the"Reference Dietary Nutrient Intake for Chinese Residents(2013)"from major e-commerce platforms as a must-have book at home.
For patients with severe malnutrition,chronic diseases,and underlying diseases,nutrient intake should be consulted with a professional nutritionist to ensure comprehensive and balanced nutrition intake,while maintaining a healthy lifestyle.
