人體每天所需營養(yǎng)物質(zhì)與簡易熱量消耗表

人體每天所需營養(yǎng)物質(zhì)營養(yǎng)物質(zhì)名稱每日所需（參考量/毫克）及作用來源碳水化合物（糖）7500 （單位體重）面包、面食、稻米、馬鈴薯、谷類和豆類。蛋白質(zhì)800-1200（單位體重）瘦肉、蛋、乳、大豆與豆制品（動物蛋白應(yīng)占三分之一）。脂肪1000-1500（單位體重）油脂、肉類、蛋黃、硬果類（核桃、花生、瓜子等、奶油等。礦物質(zhì)磷700食物來源豐富，一般不會缺乏瘦肉、蛋、奶、動物的肝、腎、海帶、紫菜、芝麻醬、花生、干豆類、堅果、粗糧等。鈣600奶和奶制品、奶酪、帶骨小魚、豆腐、深綠色蔬菜、豆類和蛋鈉2200普遍存在各種食物中食鹽、醬油、鹽漬、腌制肉、煙熏食品、醬咸菜、咸味零食等。鉀2000蔬菜水果是最好的來源紫菜、黃豆、冬菇、赤豆等（＞0.8g/100g）。鐵15-20動物肝臟、動物全血、畜禽肉類、魚肉（蔬菜含鐵高但利用率不高）。鎂350將食物轉(zhuǎn)化為人體所需能量的必不可少的元素、幫助釋放胰島素、助于修復(fù)和維持人體細(xì)胞的穩(wěn)定綠葉蔬菜、各種植物的種子及粗制谷物。碘0.15海帶、紫菜、淡菜、海參以及海鹽。鋅11.5-15酶系統(tǒng)和細(xì)胞的維護(hù)、合成蛋白質(zhì)的主要物質(zhì)、指揮肌肉的收縮、幫助形成胰島素、穩(wěn)定血液狀態(tài)，維持體內(nèi)酸堿平衡、合成DNA的必要物質(zhì)來源廣泛貝殼類海產(chǎn)品、紅色肉類、動物內(nèi)臟含量高，干果類、谷類胚芽和麥麩也含鋅。牡蠣、干酪、蝦、燕麥、花生醬、玉米等。硒0.05與維生素E相互促進(jìn)、激活抗氧化酶，中和潛在的有害自由基、維持肌肉（包括心臟）健康、保持視力、皮膚和頭發(fā)健康動物性肝、腎、肉類及海產(chǎn)品。牡蠣、干酪、蝦、燕麥、花生醬、玉米等。銅2一般食物均含銅牡蠣、肝、腎、魚、堅果與干豆等。氟1.5動物性食物高于植物性食物，海洋動物高于淡水及陸地食物，魚和茶葉中氟含量較高。銘0.05參與脂肪和碳水化合物轉(zhuǎn)化為能量的過程、與胰島素一同發(fā)揮作用，調(diào)節(jié)人體內(nèi)的血糖含量、降低膽固醇含量啤酒酵母、蛋黃、肉、奶酪、全麥、菠菜和香蕉。維生素A0.8助骨骼、牙齒發(fā)育、保護(hù)視力、皮膚、增強(qiáng)人體抵抗和免疫力、防癌、抗癌。肝臟、魚肝油、胡蘿卜和甘薯。C100紅醋栗、青椒、芒果、柑桔、甘藍(lán)、西紅柿、馬鈴薯等。B61.2參與氨基酸的代謝轉(zhuǎn)化生合成、維持腦部正常功能、維持血液中鎂、膽固醇的正常防止貧血、蛀全谷（小麥、燕麥和黑麥）、肝臟、綠葉蔬菜、肉類、禽類、魚類、蛋、堅果和豆類。（B族維生素共同來源）

牙、腎結(jié)石。B310使人樂觀、治療精神病、促進(jìn)神經(jīng)、消化系統(tǒng)，構(gòu)成輔酶、參與蛋白質(zhì)、糖類、脂肪代謝、防心血管疾病。同B族其他。D0.005-0.01魚肝油、鯡魚、鯖魚、沙丁魚、鮭魚、人造黃油、金槍魚等。E12小麥胚芽油、葵花籽油、葵花籽、杏仁、松子、花生醬、甘薯、蘆筍、菠菜和鱷梨等。纖維素10000-30000（10g-30g）食物中的果膠、海藻、豆膠等為可溶性纖維。粗纖維、半纖維和木質(zhì)素等為非溶性纖維。常見食物營養(yǎng)表（每100克）類別食物名稱碳水化合物g蛋白質(zhì)g脂肪g無機(jī)鹽類g磷mg鈣mg鐵mg熱量kCal每日所需7.5/0.8-1.2/1-1.5/70060015-20谷類糙米797.50.50.4100101351小米779.71.71.4240214.7362玉米738.54.31.7210221.6365面粉70120.81.5180227.6339干豆類黃豆（大豆）2539.217.455703205.9413黑豆1949.812.1445025010.5384赤小豆5820.70.53.3305675.2318綠豆5922.10.83.3222349.7332花豇豆5822.62.12.54561007.9341豌豆582412.9225570.8339蠶豆4928.20.82.7340717318鮮豆類青扁豆莢630.20.7771320.938白扁豆莢53.20.30.868813.436四季豆（蕓豆）41.90.80.749661.631蠶豆1190.71.2217151.786菜豆角42.40.20.66353127豆類制品黃豆芽711.521.4102686.492豆腐漿11.60.70.2---17北豆腐69.21.20.91101103.672豆腐乳514.65.77.82001671230綠豆芽43.20.10.451230.930根莖類小蔥51.40.30.82863128大蔥（青蔥）610.30.346120.631蔥頭（大蒜）234.40.21.34450.4111芋頭（土芝）162.20.10.851190.674紅蘿卜520.41.423191.932荸薺（烏芋）211.50.11.56850.591甘薯（紅薯）292.30.20.920180.4127藕610.10.751190.529

白蘿卜60.6_0.834490.526馬鈴薯281.90.71.259110.9126葉菜類黃花菜122.90.51.269731.464黃花（金針菜）6014.10.4717346316.5300菠菜220.2234702.518韭菜42.40.50.945561.330莧菜52.50.42.3462004.834油菜（胡菜）420.11.4521403.425大白菜31.40.30.742330.419小白菜21.10.10.827861.213洋白菜（椰菜）41.30.30.8561001.924香菜（芫荽）720.31.5491705.639芹菜莖22.20.31611608.520菌類蘑菇（鮮）32.90.20.66681.325口蘑（干）2335.61.416.216210032247香菌（香菇）54131.84.841512425.3384海菜類木耳（黑）6510.60.25.8201357185304海帶（干，昆布）578.20.112.9_2250150262紫菜3124.50.930.344033032230茄瓜果類南瓜30.8_0.522270.215西葫蘆20.6_0.647170.210絲瓜（布瓜）51.50.10.545280.827茄子32.30.10.531220.422冬瓜20.4_0.312190.310西瓜41.2_0.21060.221甜瓜40.30.10.412270.418菜瓜（地黃瓜）20.9_0.311240.212黃瓜20.80.20.537250.413西紅柿（番茄）20.60.30.43280.413水果類柿110.70.12.919100.248棗241.20.20.423410.5103蘋果150.20.60.29110.360香蕉201.20.60.735100.890梨120.10.10.3650.249杏100.9_0.624260.844李90.50.2_20170.540桃70.80.10.5208132櫻桃81.20.30.63165.940葡萄100.2_0.21540.641干果及硬果類花生仁（炒熟）2026.544.83.1399712589栗子（生及熟）444.81.51.191151.7209杏仁（炒熟）925.7512.52021413.9597菱角（生）243.60.51.74990.7115

紅棗（干）733.30.51.455611.6309肉類牛肉_20.110.21.117070.9172牛肝918.92.60.9400139135羊肉0.511.128.80.9129112306羊肝418.57.21.441496.6155豬肉1.116.929.20.9170110.4335豬肝2.920.141.82701125128乳類牛奶（鮮）4.63.13.50.7901200.162牛奶粉35.625.626.7__9000.848.5飛禽雞肉_23.31.21.1190111.5104鴨肉0.116.57.50.9145114.1134蛋類雞蛋（全）_14.811.61.1210552.7164鴨蛋（全）0.51314.71.8210713.2186咸鴨蛋（全）3.311.313.262141023.6178蛤類河螃蟹7.41.45.91.814512913139明蝦0.220.60.71.5150350.190青蝦0.116.41.31.2205990.378蝦米_46.8225.2_882_205田螺3.810.71.23.319135719.869蛤蜊4.810.81.63823714.277魚類鯽魚0.1131.10.820.3542.562鯉魚0.218.11.61.117.6281.388鰭魚_17.90.50.64.6274.676帶魚1.515.93.41.153482.3100黃花魚0.317.20.70.9204311.876油脂及其它豬油（煉）__99____891芝麻油__100____900花生油__100____900芝麻醬152052.95.253087058616豆油__100____900附表：主要礦物質(zhì)含量（100克）毫克VcVe鈣磷鉀納鎂鐵鋅硒銅每日所需100126007002000220035015-2011.5-150.052銀耳（干）_1.2636369158882544.13.032.950.08紫菜（干）21.822643501796710.510554.92.477.221.68海帶（浸泡）_0.0824129222107.6613.30.664.90.03木耳（水發(fā)）17.513412528.5575.50.530.460.04豆腐（內(nèi)酯）_3.261757955.4240.80.550.850.13豆?jié){_4.5103048390.50.240.140.07烙餅（標(biāo)粉）__30146141149.3512.40.917.50.15饅頭_0.6538107138165.1301.80.718.450.1米飯（蒸）__762302.5151.30.920.40.06

土豆270.348403422.7230.80.370.780.12紅薯260.28233913028.5120.50.150.480.18蘋果42.124121191.640.60.190.120.06梨61.34914922.180.50.461.140.62桃71.546201665.770.80.340.240.05棗（干）143.0464515246.2362.30.651.020.27葡萄250.75131041.380.40.180.20.09葡萄干5_529099519.1459.10.182.740.48甜瓜150.4714171398.8110.70.090.40.04西瓜60.189873.280.30.10.170.05花生（炒）18.914.97284315674445.11766.92.827.10.89雞肉_0.67915625163191.41.0911.750.07牛奶10.211047310937.2110.3.0.421.940.02酸奶0.211188515039.8120.40.531.710.03雞蛋_1.8456130154131102.01.114.340.06魚（鯉魚）_1.275020433453.73312.0815.380.06蝦_5.33325186329133.8604.02.2429.650.64蛋糕_2.8391307767.8242.51.0114.071.21面包_1.664910788230.43120.753.150.27雪糕_2.0180344283.560.60.30.920.02果丹皮31.855241312115.56611.60.730.590.5160分鐘各項運(yùn)動所耗熱量表（參考）逛街110大卡郊游240大卡