Junior high school students are in the period of adolescent development, all parts of the body organs gradually mature, metabolism, and lively and active, the amount of activity is higher than any age group. This period is also the active thinking ability, the strongest memory period, its learning task is very heavy, to face a variety of exams. Junior high school period of adolescents, is to grow the body, knowledge of the key moment, their cerebral cortex is in a high degree of tension for a long time, so the nutritional status at this time must be attached great importance. Nutritional supply needs to be compatible with the physiological needs of youth development process. If the nutritional supply is not timely or malnutrition occurs during this period, the pubertal development may be delayed for one to two years. In addition, some high school students in early childhood, childhood, due to malnutrition caused by height, weight, intelligence and other lower than the standard, to the beginning of puberty as long as you can seize the opportunity to give a reasonable and good nutritional supplement, there is the possibility of catching up with normal development of adolescents. Many facts show that nutrition has a far-reaching effect on adolescents not only on body shape and function, but also on intelligence and emotion.
Second, the reasonable dietary composition of secondary school students
The dietary and nutritional arrangements for junior high school students should be suitable for high school students physiological and psychological characteristics. In addition to ensuring that the growth and development of the nutritional needs, but also must consider the high school students heavy learning tasks and the need to supply nutrients. The quality of the meal is higher than that of elementary school students, so the cafeteria management and parents are required to further understand the nutritional knowledge, in order to facilitate the dietary nutrition intake of high school students comprehensive, reasonable and balanced. So what kind of diet is a healthy diet? What are the basic principles of dietary arrangements for secondary school students? Dietary arrangements for secondary school students should follow the principle of balanced nutrition, reasonable distribution of three meals, so that light, stomach, brain, sleep. Breakfast should be based on carbohydrate staples, such as porridge, rice and noodles, especially whole grains such as whole wheat buns, oatmeal porridge, yam porridge, etc., and give the appropriate fresh vegetables; Chinese food should be eaten well, nutrition should be balanced; dinner to reduce large fish and meat and other high-protein and high-fat food, so as not to affect the students' sleep.
1, three meals caloric distribution. According to the learning life of junior high school students, generally 3 - 4 classes in the morning, brain cell activity is quite intense, breakfast is very important, quality and quantity should be guaranteed. Some teenagers due to poor morning appetite or habitual breakfast intake of caloric energy is insufficient, the morning after the second class must be added to an intersessional meal (bread, pastries, milk, beans will be and so on). To make breakfast (including intersessional meal) of the caloric intake soccer instant score accounted for 30% of the total caloric day, lunch accounted for 35% -40% or so, dinner accounted for 30% -35%, high school boys high speed growth of muscle cells, and to the amount of activity is generally greater than that of high school girls, so the supply of caloric energy to be more than the female students 100 -About 300 kilocalories. The main food of the day, 400-600 grams of staple food (more than 16 years old according to 600 grams). With high carbohydrate content of rice, noodles, potatoes, grains as the main raw material. By-products within, fish 100-150 grams, eggs 1-2 (duck, goose eggs can also be), soybeans and soybean products in moderation, 500-750 grams of fresh vegetables, 150-250 grams of fruit, cow's milk, soybean milk, goat's milk 200 milliliters. Animal belly, blood can be appropriate, eat 2-3 times a week.
2, each meal should have meat and vegetables. Can also be food, beans, vegetables mixed food. The main food with appropriate, can give full play to the complementary role of protein, improve the utilization of protein. Breakfast, for example, the main food (cereal, rice), side dishes (eggs, meat or small fish), plus a moderate amount of fresh vegetables; which can also be replaced by side dishes boiled soybeans, dried beans, tofu and other soy products. In addition, rice and noodles mixed food, dry ensemble is also very important, should not be in a meal both eat thin rice and soup, or all eat dry thick food and no soup supply. For example, thin rice with steamed bread, with eggs or beans and their products, more reasonable.
3, choose foods rich in vitamins and inorganic salts as raw materials. Such as milk, lean meat, seafood, vegetables (green, yellow, red), to ensure the supply of various inorganic salts and vitamins.
Currently, the dietary structure of China's secondary school students is westernized, and many secondary school students are partial to food, love fried, high-fat, high-sugar refined snacks, for the body to bury a lot of chronic diseases hidden trouble. Children's chronic obesity, the incidence of chronic gastrointestinal diseases have a tendency to increase year by year, and childhood obesity is the future of adult obesity, hypertension, high blood pressure, high blood cholesterol and other diseases of the reserves, so parents should pay attention to the children's dietary structure.
Now there are secondary school students dining "sloppy breakfast, Chinese food general, dinner rich" phenomenon, which is one of the main causes of many chronic diseases in secondary school students. Many parents due to work pressure, no time in the morning to do breakfast for the children, often either casually cope with is to let the children outside the simple breakfast stall to solve their own, in fact, this is not worth the loss. The child thus triggered the disease, parents have to pay more energy and financial resources to take care of the child, not as good as now every day to spend more than half an hour of time, for the child to prepare a healthy breakfast.
4, the preparation of a week of recipes. Preparation of recipes should be fundamental to the region's economy and the supply of food ingredients. The total intake of various types of nutrients in a week should meet the needs of high school students gas, try to make each meal to achieve a reasonable and balanced distribution of nutrients, but if the nutrients between the daily intake of a small discrepancy between the total amount of a week to meet the standard, basically will not appear what nutritional problems, which is allowed.
5, eat fresh food, strictly to prevent food poisoning.
Three, the dietary environment and eating habits
1, the dining environment should be clean, bright, comfortable, dining can play soft music. In this way, the diner can make the mood relaxed and happy, eliminating the brain tiger layer of tension and fatigue, thus enhancing appetite.
2, regular meals. Can make the secretion of digestive glands and gastrointestinal peristalsis to form a regular movement, if eating irregularly, hungry and full unevenly, will cause gastrointestinal dysfunction, affecting digestion and absorption.
3, not overeating. The first thing you need to do is to take a look at the actual situation and the way it's being handled. Overeating can easily cause pancreatitis and acute indigestion, gastritis, etc. The fact that you like to eat this kind of food and do not like to eat that kind of food, or only eat a few kinds of food, the other are not willing to eat, known as partiality and choose to eat. It is important to realize that different foods contain different nutrients, and a good food cannot contain all the nutrients.
4, less snacking. If you eat a lot of snacks for a long time, you will not get enough essential nutrients, which will lead to malnutrition. On the other hand, when you eat snacks, you will bring the dirt and bacteria into your mouth, which will make you susceptible to intestinal diseases.
5, half an hour before and after meals, do not engage in intense mental labor or strenuous exercise. It is also not advisable to read a book while eating. These will cause gastrointestinal peristalsis weakened, the secretion of digestive juices reduced, affecting the digestion and absorption function, and in serious cases will also cause gastritis or other gastrointestinal diseases.
6, eating can not be angry. Anger and quarrel, crying and sadness, these not only hinder the meal, affecting appetite, and easy to trigger indigestion.
Four, the very situation of dietary nutrition
1, the examination of nutritional needs and reasonable diet
Examination, high school students in a high degree of nervousness in the brain, and brain time is long, there will often be dizziness, which is the reaction of low blood glucose, cerebral hypoxia. Therefore, from the nutritional point of view, we should consider supplementing more carbohydrate food, in order to avoid the occurrence of hypoglycemia, cerebral hypoxia adverse reaction. It is best to eat more cereals, beans, tubers, fruits, vegetables and other carbohydrate-containing foods, to reduce pure sugar and pure oily foods.
The exam also needs sufficient protein, because protein directly affects the cerebral cortex activity, can increase memory, and make energy concentration. Therefore, during the examination period, you should eat some milk, eggs, fish, lean meat, beans, which are rich in high-quality protein food, in order to improve brain nutrition.
Vitamins and inorganic salts are also essential for high school students who are highly nervous about taking exams. Many experiments have confirmed that students in the examination period of water-soluble vitamin consumption than the usual learning life has a greater increase, supplemented with water-soluble vitamins B1, B2, C and niacin, on the elimination of nerve exhaustion has a significant effect. So before the exam should eat more food rich in water-soluble vitamins, such as vegetables, fruits, eggs, beans and animal food. If students taking the exam, due to vitamin B1 deficiency, often appear tiredness, forgetfulness, irritability, loss of appetite and so on. During the examination period, high school students read day and night to meet the examination, eye vision damage is obvious, night revision of homework on the demand for vitamin A will increase, so during the examination period to consume more carotene-containing green, red, yellow vegetables and fruits. There is also an appropriate amount of vitamin A-rich liver, kidney and other animal foods for vision protection.
There have also been people who believe that taking a few vitamin pills during exams will solve the problem. In fact, under normal physiological conditions, nutrients in the body both cooperate with each other and constraints, a variety of vitamins to maintain a balance between. Simply taking medication is difficult to achieve balance, during the examination period, emphasizing the high school students nutrition must be comprehensive and reasonable, only by taking medication is not possible.
To this end, during the examination period, the school students canteen and the family side of the cooking and processing, must pay attention to the rational mix of food and drink, try to achieve high nutritional value of meals, color, aroma and taste, can improve appetite to ensure the health of the candidates. Night can add a meal with a higher amount of protein night snacks.
2. Nutritional needs during exercise.
Good and reasonable nutrition is conducive to the elimination of exercise fatigue and restoration of physical strength, can promote the improvement of physical exercise and competition performance, but also can promote physical development and enhance physical fitness.
The food before the Games should be selected hunger, less fiber, rich in calories, high protein and rich in various vitamins, inorganic salts of food Lu. Fatty meat, leeks, sweet potatoes should be eaten sparingly, because these food slags are more prone to gas production, will affect the practice and competition. In short, the sports diet not only emphasizes the quality and quantity of nutrients as well as color, aroma, taste traits, but also need to be combined with the content of the practice competition and the temperature and other circumstances to adjust appropriately. Such as strength exercises should be supplied with sufficient amount of high protein food, speed exercises should focus on the comprehensiveness and balance of nutrients, endurance exercises should be supplied with sufficient heat, water, inorganic salt elements. It must be pointed out that young people who love sports activities do not pay attention to food and nutrition or poor eating habits, such as hunger, satiety, or for fear of fat unwilling to increase the amount of food, are a serious violation of the physiology of the movement, over time, is bound to damage the body's health.