我國(guó)營(yíng)養(yǎng)學(xué)會(huì)推薦了合理膳食的構(gòu)成指標(biāo)

1、我國(guó)營(yíng)養(yǎng)學(xué)會(huì)推薦了合理膳食的構(gòu)成指標(biāo)。其中營(yíng)養(yǎng)素的每天供給量是： 蛋白質(zhì)： 每人每公斤體重供給11.5克，占總熱量的1214。主要由瘦肉、蛋、乳、大豆與豆制品供給。動(dòng)物蛋白應(yīng)占三分之一。 脂肪： 每人每公斤體重供給11.2克，占總熱量的2530。主要由植物油供給。 碳水化合物： 每人每天供給400500克，占總熱量的6065。主要由谷物類植物食品供給。 維生素： 維生素A、D分別為2260、400國(guó)際單位，維生素B1、B2、B6、C，分別為1.51.8，1.22.1，2.7075毫克。 無機(jī)鹽： 人體主要的無機(jī)鹽供給量是：鈣：600毫克；鈉、鉀、氯分別為6.23，0.5克；碘100140微克；

2、鐵、鋅、磷、鎂分別為1012，1216，720900，300350毫克。 維生素和無機(jī)鹽主要由海產(chǎn)品、新鮮的蔬菜、特別是深綠葉蔬菜及新鮮水果供給，每人每天供給400500克。主要食物營(yíng)養(yǎng)成分表（每百克食物所含的成分。五百克為一市斤 僅供參考）類別食物名稱蛋白質(zhì)(克)脂肪(克)碳水化合物(克)熱量(千卡)無機(jī)鹽類(克)鈣(毫克)磷(毫克)鐵(毫克)谷 類大米7.50.5793510.4101001.0小米9.71.7773621.4212404.7高粱米8.22.2783850.4172305.0玉署黍8.54.3733651.7222101.6大麥仁10.52.2663262.6434004.

3、1面粉12.00.8703391.5221807.6干 豆類黃豆（大豆）39.217.4254135.03205705.9青豆37.318.3304345.02405305.4黑豆49.812.1193844.025045010.5赤小豆20.70.5583183.3673055.2綠豆22.10.8593323.3342229.7花豇豆22.62.1583412.51004567.9豌豆24.01.0583392.9572250.8蠶豆28.20.8493182.7713407.0鮮 豆類青扁豆莢（鵲豆）3.00.26380.7132770.9白扁豆莢（刀子豆）3.20.35360.8816

4、83.4四季豆（蕓豆）1.90.84310.766491.6豌豆（準(zhǔn)豆、小寒豆）7.20.312800.913900.8蠶豆（胡豆、佛豆）9.00.711861.2152171.7菜豆角2.40.24270.653631.0豆類制品黃豆芽11.52.07921.4681026.4豆腐漿1.60.71170.2-北豆腐9.21.26720.91101103.6豆腐乳14.65.75307.816720012.0綠豆芽3.20.14300.423510.9豆腐渣2.60.37410.716444.0根 莖類小蔥（火蔥、麥?zhǔn)[）1.40.35280.863281.0大蔥（青蔥）1.00.36310.3

5、12460.6蔥頭（大蒜）4.40.2231111.35440.4芋頭（土芝）2.20.116740.819510.6紅蘿卜2.00.45321.419231.9荸薺（烏芋）1.50.121911.55680.5甘薯（紅薯）2.30.2291270.918200.4藕1.00.16290.719510.5白蘿卜0.6-6260.849340.5馬鈴薯（土豆、洋芋）1.90.7281261.211590.9葉 菜類黃花菜（鮮金針菜）2.90.512641.273691.4黃花（金針菜）14.10.4603007.046317316.5菠菜2.00.22182.070342.5韭菜2.40.543

6、00.956451.3莧菜2.50.45342.3200464.8油菜（胡菜）2.00.14251.4140523.4大白菜1.40.33190.733420.4小白菜1.10.12130.886271.2洋白菜（椰菜）1.30.34240.8100561.9香菜（芫荽）2.00.37391.5170495.6芹菜莖2.20.32201.0160618.5菌類蘑菇（鮮）2.90.23250.68661.3口蘑（干）35.61.42324716.210016232.0香菌（香菇）13.01.8543844.812441525.3海菜類木耳（黑）10.60.2653045.8357201185.0

7、海帶（干，昆布）8.20.15726212.92250-150.0紫菜24.50.93123030.333044032.0茄 瓜果類南瓜0.8-3150.527220.2西葫蘆0.6-2100.617470.2瓠子（龍蛋瓜）0.60.13150.412170.3絲瓜（布瓜）1.50.15270.528450.8茄子2.30.13220.522310.4冬瓜0.4-2100.319120.3西瓜1.2-4210.26100.2甜瓜0.30.14180.427120.4菜瓜（地黃瓜）0.9-2120.324110.2黃瓜0.80.22130.525370.4西紅柿（番茄）0.60.32130.48

8、320.4水 果類柿0.70.111482.910190.2棗1.20.2241030.441230.5蘋果0.20.615600.21190.3香蕉1.20.620900.710350.8梨0.10.112490.3560.2杏0.9-10440.626240.8李0.50.2940-17200.5桃0.80.17320.58201.0櫻桃1.20.38400.66315.9葡萄0.2-10410.24150.6干果及硬果類花生仁（炒熟）26.544.8205893.1713992.0栗子（生及熟）4.81.5442091.115911.7杏仁（炒熟）25.75195972.51412023

9、.9菱角（生）3.60.5241151.79490.7紅棗（干）3.30.5733091.461551.6走 獸類牛肉20.110.2-1721.171700.9牛肝18.92.691350.9134009羊肉11.128.80.53060.9111292羊肝18.57.241551.494146.6豬肉16.929.21.13350.9111700.4豬肝20.14.02.91281.81127025乳類牛奶（鮮）3.13.54.6620.7120900.1牛奶粉25.626.735.648.5-900-0.8羊奶（鮮）3.84.14.6710.9140-0.7飛禽雞肉23.31.2-104

10、1.1111901.5鴨肉16.57.50.11340.9111454.1蛋類雞蛋（全）14.811.6-1641.1552102.7鴨蛋（全）1314.70.51861.8712103.2咸鴨蛋（全）11.313.23.317861022143.6爬蟲田雞（青蛙）11.90.30.2510.6221591.3甲魚16.511.5810.91071351.4蛤 類河螃蟹1.45.97.41391.812914513.0明蝦20.60.70.2901.5351500.1青蝦16.41.30.1781.2992050.3蝦米（河產(chǎn)及海產(chǎn)）46.82-20525.2882-田螺10.71.23.8693.335719119.8蛤蜊10.81.64.8773378214.2魚 類鯽魚131.10.1620.85420.32.5鯉魚18.11.60.2881.12817.61.3鱔魚1