人体每天所需营养物质与简易热量消耗表

人体每天所需营养物质营养物质名称每日所需（参考量/毫克）及作用来源碳水化合物（糖）7500 （单位体重）面包、面食、稻米、马铃薯、谷类和豆类。蛋白质800-1200（单位体重）瘦肉、蛋、乳、大豆与豆制品（动物蛋白应占三分之一）。脂肪1000-1500（单位体重）油脂、肉类、蛋黄、硬果类（核桃、花生、瓜子等、奶油等。矿物质磷700食物来源丰富，一般不会缺乏瘦肉、蛋、奶、动物的肝、肾、海带、紫菜、芝麻酱、花生、干豆类、坚果、粗粮等。钙600奶和奶制品、奶酪、带骨小鱼、豆腐、深绿色蔬菜、豆类和蛋钠2200普遍存在各种食物中食盐、酱油、盐渍、腌制肉、烟熏食品、酱咸菜、咸味零食等。钾2000蔬菜水果是最好的来源紫菜、黄豆、冬菇、赤豆等（＞0.8g/100g）。铁15-20动物肝脏、动物全血、畜禽肉类、鱼肉（蔬菜含铁高但利用率不高）。镁350将食物转化为人体所需能量的必不可少的元素、帮助释放胰岛素、助于修复和维持人体细胞的稳定绿叶蔬菜、各种植物的种子及粗制谷物。碘0.15海带、紫菜、淡菜、海参以及海盐。锌11.5-15酶系统和细胞的维护、合成蛋白质的主要物质、指挥肌肉的收缩、帮助形成胰岛素、稳定血液状态，维持体内酸碱平衡、合成DNA的必要物质来源广泛贝壳类海产品、红色肉类、动物内脏含量高，干果类、谷类胚芽和麦麸也含锌。牡蛎、干酪、虾、燕麦、花生酱、玉米等。硒0.05与维生素E相互促进、激活抗氧化酶，中和潜在的有害自由基、维持肌肉（包括心脏）健康、保持视力、皮肤和头发健康动物性肝、肾、肉类及海产品。牡蛎、干酪、虾、燕麦、花生酱、玉米等。铜2一般食物均含铜牡蛎、肝、肾、鱼、坚果与干豆等。氟1.5动物性食物高于植物性食物，海洋动物高于淡水及陆地食物，鱼和茶叶中氟含量较高。铭0.05参与脂肪和碳水化合物转化为能量的过程、与胰岛素一同发挥作用，调节人体内的血糖含量、降低胆固醇含量啤酒酵母、蛋黄、肉、奶酪、全麦、菠菜和香蕉。维生素A0.8助骨骼、牙齿发育、保护视力、皮肤、增强人体抵抗和免疫力、防癌、抗癌。肝脏、鱼肝油、胡萝卜和甘薯。C100红醋栗、青椒、芒果、柑桔、甘蓝、西红柿、马铃薯等。B61.2参与氨基酸的代谢转化生合成、维持脑部正常功能、维持血液中镁、胆固醇的正常防止贫血、蛀全谷（小麦、燕麦和黑麦）、肝脏、绿叶蔬菜、肉类、禽类、鱼类、蛋、坚果和豆类。（B族维生素共同来源）

牙、肾结石。B310使人乐观、治疗精神病、促进神经、消化系统，构成辅酶、参与蛋白质、糖类、脂肪代谢、防心血管疾病。同B族其他。D0.005-0.01鱼肝油、鲱鱼、鲭鱼、沙丁鱼、鲑鱼、人造黄油、金枪鱼等。E12小麦胚芽油、葵花籽油、葵花籽、杏仁、松子、花生酱、甘薯、芦笋、菠菜和鳄梨等。纤维素10000-30000（10g-30g）食物中的果胶、海藻、豆胶等为可溶性纤维。粗纤维、半纤维和木质素等为非溶性纤维。常见食物营养表（每100克）类别食物名称碳水化合物g蛋白质g脂肪g无机盐类g磷mg钙mg铁mg热量kCal每日所需7.5/0.8-1.2/1-1.5/70060015-20谷类糙米797.50.50.4100101351小米779.71.71.4240214.7362玉米738.54.31.7210221.6365面粉70120.81.5180227.6339干豆类黄豆（大豆）2539.217.455703205.9413黑豆1949.812.1445025010.5384赤小豆5820.70.53.3305675.2318绿豆5922.10.83.3222349.7332花豇豆5822.62.12.54561007.9341豌豆582412.9225570.8339蚕豆4928.20.82.7340717318鲜豆类青扁豆荚630.20.7771320.938白扁豆荚53.20.30.868813.436四季豆（芸豆）41.90.80.749661.631蚕豆1190.71.2217151.786菜豆角42.40.20.66353127豆类制品黄豆芽711.521.4102686.492豆腐浆11.60.70.2---17北豆腐69.21.20.91101103.672豆腐乳514.65.77.82001671230绿豆芽43.20.10.451230.930根茎类小葱51.40.30.82863128大葱（青葱）610.30.346120.631葱头（大蒜）234.40.21.34450.4111芋头（土芝）162.20.10.851190.674红萝卜520.41.423191.932荸荠（乌芋）211.50.11.56850.591甘薯（红薯）292.30.20.920180.4127藕610.10.751190.529

白萝卜60.6_0.834490.526马铃薯281.90.71.259110.9126叶菜类黄花菜122.90.51.269731.464黄花（金针菜）6014.10.4717346316.5300菠菜220.2234702.518韭菜42.40.50.945561.330苋菜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芹菜茎22.20.31611608.520菌类蘑菇（鲜）32.90.20.66681.325口蘑（干）2335.61.416.216210032247香菌（香菇）54131.84.841512425.3384海菜类木耳（黑）6510.60.25.8201357185304海带（干，昆布）578.20.112.9_2250150262紫菜3124.50.930.344033032230茄瓜果类南瓜30.8_0.522270.215西葫芦20.6_0.647170.210丝瓜（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（地黄瓜）20.9_0.311240.212黄瓜20.80.20.537250.413西红柿（番茄）20.60.30.43280.413水果类柿110.70.12.919100.248枣241.20.20.423410.5103苹果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樱桃81.20.30.63165.940葡萄100.2_0.21540.641干果及硬果类花生仁（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

红枣（干）733.30.51.455611.6309肉类牛肉_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猪肉1.116.929.20.9170110.4335猪肝2.920.141.82701125128乳类牛奶（鲜）4.63.13.50.7901200.162牛奶粉35.625.626.7__9000.848.5飞禽鸡肉_23.31.21.1190111.5104鸭肉0.116.57.50.9145114.1134蛋类鸡蛋（全）_14.811.61.1210552.7164鸭蛋（全）0.51314.71.8210713.2186咸鸭蛋（全）3.311.313.262141023.6178蛤类河螃蟹7.41.45.91.814512913139明虾0.220.60.71.5150350.190青虾0.116.41.31.2205990.378虾米_46.8225.2_882_205田螺3.810.71.23.319135719.869蛤蜊4.810.81.63823714.277鱼类鲫鱼0.1131.10.820.3542.562鲤鱼0.218.11.61.117.6281.388鳍鱼_17.90.50.64.6274.676带鱼1.515.93.41.153482.3100黄花鱼0.317.20.70.9204311.876油脂及其它猪油（炼）__99____891芝麻油__100____900花生油__100____900芝麻酱152052.95.253087058616豆油__100____900附表：主要矿物质含量（100克）毫克VcVe钙磷钾纳镁铁锌硒铜每日所需100126007002000220035015-2011.5-150.052银耳（干）_1.2636369158882544.13.032.950.08紫菜（干）21.822643501796710.510554.92.477.221.68海带（浸泡）_0.0824129222107.6613.30.664.90.03木耳（水发）17.513412528.5575.50.530.460.04豆腐（内酯）_3.261757955.4240.80.550.850.13豆浆_4.5103048390.50.240.140.07烙饼（标粉）__30146141149.3512.40.917.50.15馒头_0.6538107138165.1301.80.718.450.1米饭（蒸）__762302.5151.30.920.40.06

土豆270.348403422.7230.80.370.780.12红薯260.28233913028.5120.50.150.480.18苹果42.124121191.640.60.190.120.06梨61.34914922.180.50.461.140.62桃71.546201665.770.80.340.240.05枣（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鸡肉_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鸡蛋_1.8456130154131102.01.114.340.06鱼（鲤鱼）_1.275020433453.73312.0815.380.06虾_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分钟各项运动所耗热量表（参考）逛街110大卡郊游240大卡