Nutrient ratios for different fitness groups - fitness diet

Classification of nutrients:

1Main nutrients: protein, carbohydrates, fat
2 Micronutrients: vitamins, minerals, water, others

The proportion of major nutrients required by the human body:

Protein Carbohydrates Fat
Ordinary people125830
Athletes 205525
Bodybuilder 30--3555--6010--15

Nutrient knowledge:

Foods containing more protein

Among animal foods, eggs (chicken, duck, goose, quail eggs), lean meat (pig, sheep, cow, poultry meat, etc.), milk (breast milk, sheep, cow milk), fish (fresh water, sea water), Shrimp (freshwater, seawater), etc. are abundant. Among plant foods, soybeans, broad beans, peanuts, walnuts, and melon seeds are high in content, while rice and wheat also contain a small amount of protein.

Foods containing more fat

Animal oils, such as lard, cod liver oil; vegetable oils, such as vegetable oil, peanut oil, soybean oil, and sesame oil.

Cod liver oil

The best vegetable oil is olive oil. Meat, eggs, soybeans, etc. also contain fat.

Foods rich in carbohydrates

Cereals: rice, flour, corn; Starches: sweet potatoes, sweet potatoes, potatoes, taro, mung beans, peas; Sugars: glucose, fructose, sucrose, maltose; and fruits and vegetables.

Foods rich in minerals

Foods containing more calcium: beans, milk, egg yolks, bones, dark green vegetables, rice bran, wheat bran, peanuts, kelp, seaweed, etc.

Foods containing more phosphorus: whole grains, soybeans, broad beans, peanuts, potatoes, hard fruits, meat, eggs, fish, shrimp, milk, liver, etc.

Foods rich in iron: The liver is the richest in iron, followed by blood, heart, liver, kidney, fungus, lean meat, eggs, green leafy vegetables, Chinese cabbage, potherb mustard, sesame, beans, kelp, seaweed, apricots , peach, plum, etc. Cereals also contain a certain amount of iron.

Foods containing more zinc: kelp, milk, eggs, oysters, soybeans, eggplants, lentils, etc.

Foods containing more iodine: kelp, seaweed, etc.

Foods containing more selenium: seafood, liver, kidney, meat, rice, etc.

Contains vitaminsMore food

Foods rich in vitamin A: cod liver, milk, egg yolk, vegetables (alfalfa, carrots, tomatoes, pumpkins, potatoes, etc.), fruits (apricots, plums, cherries, hawthorn, etc.). Carotene, vitamin A, contained in vegetables and fruits

milk

predecessor.

Foods containing more vitamin B1: cereals, wheat bran, bran, beans, liver, meat, eggs, dairy, fruits, vegetables, etc.

Foods containing more vitamin B2: liver, kidney, egg yolk, yeast, milk, various leafy vegetables (spinach, mustard, celery, etc.).

Foods containing more vitamin C: fresh vegetables, fruits, bean sprouts, etc.

Foods containing more vitamin D: cod liver oil, egg yolks, milk, fungi, and dried vegetables.

Foods containing more folic acid: yeast, liver and green leafy vegetables.