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美版《膳食指南》指出,一个健康饮食模式应包括6个方面:1.摄入各种蔬菜,包括深绿色、红色、橙色蔬菜,豆类,根茎类蔬菜及其他种类蔬菜。中国新版膳食指南倡导国人每天人均应摄入一斤蔬菜,其中一半是深色蔬菜如菠菜、小白菜、油菜等绿叶菜;红色的西红柿、紫色的橄榄、黄绿色的彩椒等。多摄入不同种类新鲜蔬菜,可满足机体对维生素的需求。2.摄入水果尤其是整个水果。果皮中花青素等植物化合物含量比果肉更高,膳食纤维也更丰富,不建议通过水果
The US version of the “Dietary Guidelines” pointed out that a healthy diet should include six aspects: 1. Ingestion of a variety of vegetables, including dark green, red, orange vegetables, beans, root vegetables and other types of vegetables. The new version of China’s dietary guidelines advocates that a daily intake of pound of vegetables per person, half of which is dark green vegetables such as spinach, cabbage, rape and other leafy vegetables; red tomatoes, purple olives, yellow-green colored pepper. More intake of different types of fresh vegetables, to meet the body’s demand for vitamins. 2. Ingest fruit, especially the whole fruit. Peel anthocyanins and other plant compounds higher than the content of flesh, dietary fiber is also more abundant, it is not recommended by fruit