With the improvement of people's living standard, the requirements for diet are getting higher and higher. Especially for middle school students who are in the critical period of physical development, a reasonable and healthy dietary structure and habits, more important. However, due to a variety of external and internal reasons, most of the students are more or less in the choice of diet and collocation of misunderstanding. In response to this problem, we have investigated and thought about it, traced the root cause, put forward the corresponding solutions and suggestions, and provided the relevant knowledge of reasonable diet, in order to be helpful to the students.
Keywords: Diet, Health
The secondary school stage is a critical period of knowledge and physical development for a student, so a reasonable dietary structure and habits are particularly important. However, precisely at this stage, due to the pressure of study and the lack of related knowledge, at the same time, the society, schools, parents also lack the necessary guidance and direction, so secondary school students are prone to picky eating according to their own preferences, partiality, excessive diet or overeating, not only damage their own body, but also reduce the efficiency of learning. To address this problem, our group organized this survey. We hope that through the survey data more scientific and real reflection of our students' dietary structure and habits, after the generalization and analysis, explore the reasons for the occurrence of targeted put forward our rationalization proposals.
What are the current problems of secondary school students' diet?
According to the survey of the relevant parties, at present, the nutritional status of secondary school students in China is not too good. Analyze the reason is mainly secondary school students' heavy burden of study, and the corresponding nutrition has not kept up; at the same time, some parents and schools in the arrangement of student meals there are some problems.
According to some secondary school collective canteen meal survey data show that the daily dietary calorie supply of secondary school students only reached about 80% of the standard supply; protein is only about 70%; calcium, riboflavin and vitamin A is also obviously insufficient.
From the source of protein is a serious problem, secondary school students dietary protein mainly from pork food, but pork protein content is not as good as beef and other poultry, while the fat content is higher than these foods, although pork is also a good protein food, but a single source of protein, will make secondary school students need to reduce the intake of some other nutrients. Therefore, the intake of beef, fish, milk and animal blood, beans and products should be increased appropriately to supplement a comprehensive and balanced nutrition.
In addition, monotonous meals and cooking without consideration of color, aroma, taste, and shape do not enhance students' appetite and also affect the intake of nutrients.
Therefore, in order for all students to grow up healthily, family meals should be prepared in a planned way and diversified as much as possible. Even if the variety of food can not be replaced, you should do more in the cooking method. In the purchase of food should also pay attention to, where the nutritional value of low and expensive can not buy or less buy.
Daily dietary supply per kilogram of body weight
Age supply per kilogram
10 years old male 2.43 female 2.26
13~15 years old male 1.90 female 1.89
16~17 years old male 1.66 female 1.66
18~44 years old male 1.43 female 1.50
Tulufan Experimental Middle School dietary structure of the day
Breakfast Lunch Dinner
Bun. Eggs. Rolls. Shredded seaweed. Shredded potato. Soybean milk. Rice. Milk. Bread. Vegetable bun. Meat loaf. Fruit. Instant noodles Rice. Noodles. Fried tofu. Cabbage. Fenugreek. Winter melon. Scrambled egg with tomato. Mushroom stir-fry. Cabbage in oil. Carrot. Fried rice. Beef noodles. Vegetable<meat>bun. Bread. Bun. Vegetable noodles. Deep-fried food.
Analysis:
1, eggs contain lecithin, rich in calcium, phosphorus, iron, . Vitamin A, D, B, etc., you need to eat 1-2 eggs a day
2, carrots, egg yolks, milk, fish, soy products, fresh vegetables, fruits, which contains protein, vitamin A, the lack of vitamin A easy fatigue, inattention, mood fluctuations, irritability, but also loss of appetite, gastrointestinal tract digestive disorders, and even some of the increase in blood pressure, neurasthenia.
3, tomatoes, potatoes, meat, dairy, rich in vitamins B, C
4, soybean contains 40% of high-quality protein, 85% of the fat is unsaturated fatty acids, can prevent hyperlipidemia and hypercholesterolemia, and is rich in vitamin B2, Ca, P, Fe, these substances are very important for the brain nutrients, soybeans and sesame seeds contain a lot of Phospholipids, beneficial to intellectual development, should be eaten in moderation.
5, dairy, cow and goat milk is a good food for students, nutritional value and eggs are similar.
6, fruits can supply rich minerals and vitamins and their organic acids and dietary fiber, organic acids can stimulate gastric secretion, dietary fiber can promote intestinal peristalsis, live to help digestion and excretion.
7, do not eat too much sweet refined rice and noodles, because these foods make the blood is not acidic, consume a lot of vitamins, easy to cause fatigue, forgetfulness and agitation.
The survey, we take the experimental secondary school students as the object of investigation, mainly taken the questionnaire, random sampling, the sample capacity of 170 people, men and women are involved. The following is the content of our questionnaire and the results of the survey.
1, are you satisfied with your eating habits?
A. Satisfied (21%) B. OK (47%) C. Unreasonable (32%)
2. Do you eat fruits regularly?
A. Often (56%) B. Occasionally (42%) C. Don't like to eat (2%)
3. Do you love to eat snacks?
A, Often (26%) B, Sometimes (66%) C, Don't love to eat (8%)
4, Do you eat breakfast on time every day?
A. Every day (62%) B. Eat it when you have time (33%) C. Don't eat it (5%)
5. Do you often eat those kinds of food?
A, Vegetables (44%) B, Pasta (41%) C, Fried (14.7%) D, Others (0.3%)
6, Do you eat regularly?
A. Regular (55.4%) B. Eat when you are hungry (44.6%)
At the same time, we also designed a question and answer question: "What do you think we can do to have a reasonable diet? What are your good methods?" In response to this question, students gave various answers according to their own actual situation: having three regular meals a day; having balanced nutrition, not eating food containing a lot of fat and sugar; eating more vitamin-rich vegetarian dishes; combining meat and vegetables, eating less pickled food; not picking food, not being anorexic, not dieting; drinking milk before going to bed; moderately improving the diet on weekends and so on.
After analyzing the survey data, we can see that we can summarize the following points about the students' dietary structure and eating habits:
1. For the importance of a reasonable diet, the students have a preliminary concept. For example, 32% of the students have realized that their dietary habits are unreasonable, which is a welcome progress, self-awareness is the first step to solve the problem;
2, a considerable part of the students have not yet developed good eating habits, almost half (44.6%) of the students eat three meals a day irregularly, eat when they are hungry; although 61.5% of the students ate breakfast on time, 33% of the students ate breakfast only when there was time, 5% of the students ate breakfast only when there was time, 5% of the students ate breakfast only when there was time. Although 61.5% of students eat breakfast on time, 33% of students eat breakfast only when they have time, 5% of students do not eat breakfast at all. The morning intense learning and activities, the requirements of breakfast must contain sufficient calories, otherwise the third and fourth classes will appear in the spirit of the phenomenon of lack of concentration, affecting the normal learning. Breakfast intake of calories should account for 1/3 of the total calories of the day. To ensure energetic learning, breakfast can add some nutritious eggs, milk, peanuts, soybeans, etc.;
3, most students tend to be rational for the choice of food, but there are still some students are still based on personal preferences there are picky about food and partiality of food phenomenon. 56% of the regular consumption of fruits, 44% of the students ate a long time to eat vegetables, and only 26% of the students who like to eat snacks, but the majority of the students are not satisfied with the quality of food. Snacking students only 26%, at the same time, on the other hand, occasionally eat and do not love to eat fruit also 44%, only 8% of the students do not eat snacks, fried food and pickled products often consumed on the human body has a certain degree of harm, the World Health Organization announced the world's top ten junk food fried food, pickled food ranked the first two, the former is the culprit of cardiovascular disease (deep-fried starch); contains carcinogenic substances; Destroys vitamins and denatures proteins; the latter leads to high blood pressure, overburdened kidneys and nasopharyngeal cancer; affects the mucosal system (harmful to the stomach and intestines); and is prone to ulcers and inflammation. But still 15% of students regularly consume.
4, for how to improve their dietary structure and habits, students have a certain understanding and awareness. The answers to our question and answer questions show that students gave many reasonable and scientific suggestions, but in practice, students did not implement them well, which shows that the dietary problem of secondary school students is a compound problem concerning society, parents, schools and students, and it is difficult to improve it completely by the students' own efforts alone.
From the above summary we are pleased to find that our students for a reasonable diet in the ideological has been a certain understanding, at the same time, the choice of dietary structure tends to be reasonable, but the situation is still not optimistic, some students in the choice of diet and collocation of the problem is still quite a lot of in order to be able to understand the problem at the root, and put forward a thorough solution, we must explore the deep-seated causes of its generation. The reason.
1, society, parents, schools lack of knowledge of the students' diet related to publicity, guidance and education. Secondary school students are not deep, single narrow knowledge, dietary choices and habits of the formation of a certain passivity, if not timely guidance and education, it is easy to go into the wrong area;
2, regional cultural differences and differences in life on the dietary structure and habits of secondary school students also have an impact that can not be ignored. The north like pasta, Turpan area is an ethnic settlement, meat consumption in food consumption accounted for a large proportion of vegetables, fruits, eggs, milk intake is insufficient, high-fat meat but excessive intake, often in the past, it is inevitable that the line into the irrational dietary structure and habits;
3, part of the students are not strong self-discipline, diet irregular, excessive pursuit of food taste without regard to its nutritional content and harm, "can not control their own mouth," the students are not able to control their own mouth. "Can't control their own mouth", picky eating, partiality, which is also an important reason for the formation of bad eating habits.
Aiming at the current dietary status of secondary school students and the problems that exist, how should we optimize and solve it, in this regard, we put forward the following suggestions for countermeasures:
1, society, schools, parents should strengthen collaboration and communication, each playing to their strengths, the community to strengthen the publicity, parents often supervise the school interspersed with the teaching of the relevant knowledge, a three-pronged approach, in order to
2, Turpan students should have a clear and rational understanding of our regional eating habits and the advantages and disadvantages of the main daily food, to its shortcomings, to enhance its strengths, good matching, reasonable supplement. According to the nutritionist's summary, the general principle of daily diet is to eat a variety of food, mainly cereals; eat more vegetables, fruits and potatoes; often eat milk, beans or their products; eat light, less salt food; often eat a moderate amount of poultry, fish, eggs, lean meat, less fat and meat oil;
3, strengthen their self-discipline spirit of cultivation, don't because of greed and taste and momentary desire to eat nutritious and poor quality food. Single, low-quality food, not picky, partiality, the body consumes calories mainly from staple food rice, noodles and fat, protein. Therefore, secondary school students should first eat three meals, and at the same time to eat more fish, lean meat, eggs, milk, soy products and other protein-rich foods, to supplement the adequate amount of vitamins and minerals. Scientific and rational arrangement of their own diet, adhere to good habits;
4, secondary school students should be outside the classroom, through a variety of media and ways, take the initiative to strengthen the dietary knowledge of the study, with the scientific concept to guide their own reasonable diet, enhance the ability to identify, cultivate a healthy dietary consumption concept.
5, suggest that secondary school students eat more melon vegetables? We often use the July fire to describe the hot summer days of the cicadas and frogs, indeed, in the summer even if we do not move will feel the red sun on top, sweating, not to mention the need to read and study in such an environment, so, for the candidates, eat more melons can be achieved to eliminate the summer heat, the purpose of preventing disease. Cucumber is the most common variety of melon vegetables, raw, cold, cooked can be eaten. In addition to containing a variety of sugars and amino acids and other nutrients, it is also rich in vitamins and potassium salts, of which the content of vitamin C is five times higher than watermelon. The fiber of cucumber is useful for the excretion of corrupt food in the intestines and for lowering cholesterol. Fresh cucumber also contains malonic acid, which can inhibit the conversion of sugar substances in the body into fat, therefore, for secondary school students, eat more cucumber can not only eliminate the summer heat, but also to relieve greasiness, improve appetite.
Winter melon is also a better seasonal dish for middle school students in the summer, with a favorable water anti-inflammatory, heat detoxification attack, the main role for middle school students in the treatment of summer heat and boredom, clearing the heart and voice.
Bitter melon contains special bitter melon glycosides, bitter taste, so there is a unique bitter flavor. Although it has a bitter taste, but summer consumption can remove summer heat and clear the heart, in addition to heat, with other melons, bitter melon, in addition to protein, fat, carbohydrates, vitamins content, which ascorbic acid per 100 grams of edible part of up to 84 milligrams, ranking the top of the melon.
Folk commonly used papaya fish tail soup summer and stomach, for secondary school students to promote digestion and appetite has a better effect, may wish to try.
6, how to eat to improve learning efficiency?
Scientists have found that the human brain contains dozens of neurotransmitters such as norepinephrine, epinephrine, dopamine, acetylcholine and so on. They maintain a certain concentration and balance in the brain to give the brain a normal intelligence. However, the concentration and balance of these neurotransmitters are closely related to the supply of nutrients to the brain. Certain foods improve the brain's receptivity and learning efficiency, making it more agile and focused.
(1) Foods that help memory. Carrots have the effect of improving memory. Because carrots can accelerate the brain's metabolism. Spinach is rich in vitamin C and contains an important trace element manganese, and contains low calories, often eaten, has the effect of enhancing memory.
(2) Food for improving learning efficiency. Regular consumption of cabbage can reduce the level of fatigue; lemon is rich in vitamin C, can make people energetic and improve learning efficiency.
(3) Foods that help energy concentration. Sea shrimp is a delicious food that can provide nutrition for the brain. Sea shrimp contains three important fatty acids, which can make people stay focused for a long time. Nowadays, brain gold and deep-sea fish oil have the same effect.
(4) Foods that help stimulate one's creativity. Ginger contains pungent pungent and volatile oils, so that the blood is diluted and flows more freely in order to provide more oxygen to the brain, thus making people's minds open and quick thinking. Volatile oils contained in Dutch celery (parsley) stimulate one's entire nervous system and can inspire inspiration and creativity.
Medical scientists believe that the secondary school stage focuses on the supply of children's wisdom-enhancing foods, which play a very important role in the development of their brains. Daily diet should give them often eat lean meat, milk, eggs, fish, animal offal, soy products, fresh vegetables and fruits, and to pay attention to the proper mix and match reasonable to ensure that the candidates nutritional balance as well as the development of the brain and intellectual needs. Some parents will think that the child's brain development at about 18 years old has been stereotyped, now supplementation has been to mend, in fact, scientific nutrition for any age to improve the efficiency of learning is beneficial.
7. What are the dietary habits that are not conducive to the intellectual development of high school students?
(1) Satiety. Because of the three meals a day all the time satiety, resulting in blood too long to accumulate in the gastrointestinal tract, resulting in cerebral ischemia and hypoxia and impede the development of brain cells, lower IQ. More seriously, satiety can induce a protein called fibroblast growth factor in the brain a large number of secretion, prompting the proliferation of blood vessel cells, lumen narrowing, blood supply ability to weaken, aggravate cerebral hypoxia. Coupled with the fact that there is no effective drug to limit the secretion of this brain-damaging substances, only by properly reducing the amount of food to prevent, so it is not appropriate to let the child eat three meals too full, conducive to brain development.
(2) Vegetarian diet. Some parents use the adult so-called low-fat dietary standards to require children, so that children do not eat or eat less meat, resulting in too little fat intake. Scientists point out that fat is an important part of the brain, no less important than protein, especially DHA, the main ingredient in deep-sea fish oil. These substances are especially important in a child's intellectual development. Therefore, recipes with meat and vegetables are in line with the needs of children's brain development.
(3) Sweets. Eating some sugary foods in moderation can help your child's brain development, but not more is better. Because sugar in the body of the final metabolite for the anionic acid root, too much can make the body fluids to change its alkaline normal state, become acidic body, causing a decline in brain function, such as mental instability, memory laxity, slow reaction, the heaviest can lead to neurasthenia, to the child's intellectual development overshadowed.
(4) Anorexia. Anorexia is not conducive to the child's growth and development, if the three meals eat too little, or even in a half-starved state, can also hurt the brain. Studies have shown that anorexic children weigh 30% less than normal, and their attention, memory, learning and planning abilities are correspondingly lower, and there is some shrinkage in brain morphology.
(5) fried food. Doughnuts, pancakes, fried peanuts, fried eggs and other fried food taste good, the children have a greater temptation to eat a little bit of occasional harm, but long-term consumption of large quantities is harmful. First, such food in the production process added aluminum baking powder, and aluminum has been proved to be a major brain cell "killer"; Second, high-temperature cooking can produce a large number of strong carcinogenic effect of benzo(a)pyrene and other toxic substances; Third, still contains more lipid peroxide, can promote premature aging of brain cells, it should not be eaten more.
(6) Salty food. Salt is the main component of sodium chloride, eating too much can cause the body to increase the concentration of sodium ions, not only make high blood pressure, gastritis, colds and other diseases such as the incidence of higher, but also harmful to the brain. From a physiological point of view, the amount of salt a day should be controlled within 6 grams, for the protection of the brain has a positive significance.
(7) Snacks. Often eat snacks, so that the gastrointestinal tract is always in a state of tension, focusing a large amount of blood resulting in cerebral ischemia, and snacks are mostly fried or puffed food, etc., the former contains more aluminum, the latter contains relatively more lead, which is detrimental to the brain cells, and therefore should be eaten as little as possible
The above is the survey results of the reasonable diet of secondary school students in our group, we hope that through the survey, we can make ourselves and society, parents and schools objective and true. We hope that through this survey, we and the society, parents and schools can objectively and truly understand the current situation of the diet of secondary school students, face up to the problems that exist in them, and draw the attention of all parties to them, and then take effective measures to guide and solve them step by step. Secondary school is an important period of life, we hope that students can get from this survey to reflect, have some understanding, healthy diet, will create a beautiful life.
In our survey, I realized. It turns out that our daily diet is not very reasonable, scientific, from the scientific dietary structure is still very far, the body is the capital of the revolution, health is to improve the key to learning, there is no good body and how can go to concentrate on learning it!
Our research is still very fruitful. To be able to participate in this activity is very helpful for us to improve the foresight and development of us to make a scientific and reasonable judgment on a certain matter.