Nutritional diet exam questions

There is never a universal standard answer to nutritional diet. The optimal answers to all test questions are only adapted to your own physical condition, living habits and current needs.

To put it bluntly, this is an open-book personalized test paper. If you copy other people's perfect answers onto your own paper, you will most likely fail the exam in the end. My sister stepped on this trap last month and copied the fitness blogger's fat-reducing meal formula, fixing 150g of boiled chicken breast + 200g of brown rice + 300g of boiled vegetables every day. After half a month of eating, she felt dizzy and dizzy. My aunt postponed it for 20 days and went to the hospital to check whether it was a corpus luteum deficiency caused by a low body fat rate. I suppressed laughter while the doctor scolded her. She has always had a weak constitution with cold hands and feet since she was a child. Her body fat rate has been stuck on the edge of the healthy line, and she has a caloric deficit of 300 calories. It would be strange if there is no problem.

The current mainstream nutrition community is actually divided into two factions, each with its own reasons, and no one can convince the other. One school is the evidence-based nutrition school. To put it bluntly, it is the formular of dietary guidelines. All recommended amounts are based on hundreds of thousands of large-sample health data. They are suitable for the vast majority of healthy people without underlying diseases. It is true that you will not make mistakes if you follow them. However, if you have basic metabolic problems, food intolerances or chronic diseases, this set of standards is not so suitable. The other school is the functional medicine school, which pays more attention to individual differences. For example, if someone has diarrhea after taking a sip of milk, then no matter how high the calcium content of milk is, it is not as cost-effective to switch to low-lactose milk or cheese. ； Some people get acne and bloating after eating gluten. No matter how rich the dietary fiber of whole wheat bread is, it is not as comfortable as eating ordinary white steamed bread.

Speaking of which, I have to mention the classic test question that everyone has been arguing about for several years: Does drinking porridge nourish the stomach or hurt it? I have seen patients who had just had gastric polyps removed and drank millet porridge for two weeks as prescribed by the doctor. The gastric mucosa was well maintained. ； I have also seen old patients with reflux esophagitis. I heard from relatives that drinking porridge to nourish the stomach. After three months of drinking, the acid reflux became more serious, and it felt like something was stuck in the throat every day. Is there any standard answer to this question? It is a good drink for people with weak digestive function and those who have just had surgery to reduce the burden on the gastrointestinal tract. ； Drinking by people with excessive stomach acid and high blood sugar will put a burden on the body. A client I consulted before was more interesting. I heard that drinking black coffee can improve metabolism and reduce edema. She drank two cups of it on an empty stomach every morning. Within a month, she was diagnosed with chronic gastritis. She has a sensitive gastrointestinal constitution. How can she withstand the stimulation of high-concentration caffeine on an empty stomach?

There is another question that everyone always likes to ask: Are there absolutely healthy foods and junk foods? A while ago, there was a lot of debate on the Internet about whether milk tea is junk food. To be fair, if you drink milk tea like water every day, a cup full of sugar, pearls, and milk cap, you will definitely gain weight and be prone to blood sugar problems if you drink too much. ； But if you work overtime for a week and drinking a cup of milk tea can make you feel better for a long time, then the emotional value of this little sugar is much healthier than holding it in and eventually overeating. I talked to a nutritionist of a provincial marathon team before, and he said that athletes sometimes choose fried chicken to replenish energy before a game. It is high in calories and density. Eating a small piece is equivalent to eating three kilograms of boiled broccoli. You can't run with a chubby belly before the game, right? There is no absolute good or bad, it just depends on what scene it is used in and who it is suitable for.

I have been doing nutritional consulting for almost 6 years, and I have seen too many people stick to numbers, counting calories today and calculating GI values ​​the next, and eating every meal is like doing scientific research. In the end, they either collapse after holding on for half a month, or they feel guilty about food as they eat, and the gain outweighs the gain. It’s really not possible, why do ordinary people need such precise calculations? It's enough to feel your body's signals: will you feel bloated after eating something, will you feel inexplicably sleepy in the afternoon, and will your bowel movements be regular? These feelings are much more reliable than the numbers on the dietary guidelines. Of course, if you have underlying diseases such as diabetes or gout, you still have to follow your doctor’s advice honestly and don’t blindly try internet celebrity recipes on your own.

After all, this test paper does not require you to get full marks at all. Eat according to your body's needs 80% of the time, and leave some space for the "non-healthy foods" you love to eat in the remaining 20%, such as hot pot, milk tea and barbecue, so you can get the best score. After all, when it comes to eating, you have to be happy first, and healthy second.