如何以最适度和健康的方式吃肉、鱼、蛋?
This is a protein supplement diet recipe provided by the nutrition professor in the diet guide. We refer to the can to eat more properly.
这是营养教授在饮食指南中提供的蛋白质补充食谱。我们指的可以吃得更正确。
This article by Professor of Nutrition is used as a guide for diet so that people can eat properly and scientifically, in accordance with the nutritional needs of the body and improve health.
这篇文章是由营养学教授作为饮食指南，使人们能够合理、科学地饮食，根据身体的营养需求，提高健康水平。
How to eat in moderation?
如何适度饮食?
General advice for foods of animal origin such as fish, poultry, eggs and lean meat ... should be eaten in moderation.
有关鱼类、家禽、蛋类及瘦肉等动物性食物的一般建议应该适量食用。
Specifically, each week should eat fish from 280 - 525g, meat and poultry meat about 280 - 525g, eggs 280 - 350g and the average daily consumption is about 120 - 200g.
具体来说，每周应食用鱼类280 - 525克，肉类和禽肉约280 - 525克，蛋类280 - 350克，平均每日食用量约120 - 200克。
- Priority for fish and poultry.
-鱼类和家禽优先食用。
- Eat eggs without removing the yolk.
- 吃鸡蛋时不要去掉蛋黄。
- Eat less fat, smoked foods and meat (marinated, impregnated) with salt.
-少吃脂肪、烟熏食品和盐腌肉。
The importance of a scientific diet
科学饮食的重要性
Fish, poultry, eggs and lean meats are rich in protein, lipids, vitamin A, B vitamins, iron, zinc and other nutrients. They are an important part of a balanced diet and an important source of nutrition for humans.
鱼、家禽、蛋类和瘦肉富含蛋白质、脂类、维生素A、维生素B、铁、锌等营养物质。它们是均衡饮食的重要组成部分，也是人类营养的重要来源。
Based on the results of China's National Nutrition Survey, the contribution of these foods to human nutritional needs has been calculated. More than 20% of nutrients that meet human nutritional needs are protein, vitamin A, vitamin B2, niacin, phosphorus, iron, zinc, selenium, copper, etc. Among them, protein, iron, selenium, copper, etc. reach over 30%.
根据中国国家营养调查的结果，计算了这些食品对人类营养需求的贡献。满足人体营养需求的营养素中，蛋白质、维生素A、维生素B2、烟酸、磷、铁、锌、硒、铜等占20%以上。其中蛋白质、铁、硒、铜等达到30%以上。
However, the fat content of these foods is often high and some of them contain saturated fatty acids and cholesterol. Eating too much can increase the risk of obesity and cardiovascular disease. Therefore, their consumption should not be excessive and should be eaten in moderation.
然而，这些食物的脂肪含量往往很高，其中一些含有饱和脂肪酸和胆固醇。吃太多会增加肥胖和心血管疾病的风险。因此，他们的消费不应该过量，而应该适度。
How to choose the best food?
如何选择最好的食物?
Fish are relatively low in fat and contain a lot of unsaturated fatty acids. Some fish are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which can prevent heart and blood lipid disorders, have a definite effect on these diseases and may be preferred.
鱼的脂肪含量相对较低，含有大量不饱和脂肪酸。有些鱼富含二十碳五烯酸(EPA)和二十二碳六烯酸(DHA)，可以预防心脏和血脂紊乱，对这些疾病有明确的效果，可能是首选。
The fat content of poultry is also relatively low, and its fatty acid composition is better than animal fat, so it is preferred over cattle meat.
家禽的脂肪含量也相对较低，脂肪酸组成优于动物脂肪，因此优于肉牛。
Egg yolks are the main source of vitamins and minerals in eggs, especially rich in phospholipids and choline, which are beneficial for health. Although high cholesterol, if not taken too much, it will not affect human health, so eat the whole egg, do not waste egg yolks.
蛋黄是鸡蛋中维生素和矿物质的主要来源，尤其富含有益健康的磷脂和胆碱。虽然胆固醇高，但如果不摄取过多，也不会影响人体健康，所以吃整个鸡蛋，不要浪费蛋黄。
How to properly follow the diet?
如何正确遵循合理饮食?
The key to proper eating is to control your total intake. Adults are recommended to consume no more than 1.1kg of fish and meat and no more than 7 eggs per week.
正确饮食的关键是控制总摄入量。建议成年人每周食用鱼和肉不超过1.1公斤，鸡蛋不超过7个。
These foods should be evenly divided into each meal every day to avoid concentrated consumption at the same time. It is best to have meat and eggs every day for a better and more harmonious protein supplement.
这些食物每天应均匀地分成每餐，避免集中在同一时间食用。最好每天吃肉和鸡蛋，这样可以提供更好更和谐的蛋白质补充。
Fish and meat may need to be alternately eaten, but should not be substituted for each other and do not support the way of choosing to choose only a certain type of animal food.
鱼和肉可能需要交替食用，但不应该互相替代，也不支持只选择某种动物食品的方式。
When eating out, it is often meals that increase the amount of animal food. Reduce the number of times to eat out as much as possible. If you need to eat out, you should pay attention to both meat and vegetables when ordering, the dish should be light, and try to replace animal meat with fish and soy products.
当外出就餐时，通常是膳食增加了动物性食物的数量。尽可能减少外出就餐的次数。如果你需要外出就餐，点餐时要注意肉类和蔬菜，菜要清淡，尽量用鱼和豆制品代替动物肉类。
