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Nutrition and health knowledge manuscript 1 eat a variety of foods.
Not picky about food, not partial eclipse. There is no food in the world that can provide all the nutrients the human body needs for a lifetime, so we must eat a variety of foods. Any picky eater or partial eclipse will hinder us from obtaining comprehensive nutrition. Some children are only picky about individual foods. Parents can choose other foods in the same food group instead, but serious picky eaters and partial eclipse, such as not eating meat or vegetables, must be corrected. The daily menu should include five groups of nutritious food, all of which are indispensable.
Eat all kinds of food in a balanced way.
Don't eat too much when eating, and eat too little when you don't like it. Different foods have different nutrients, and the body has a requirement for various nutrients. It is not good to eat more or less. If we like to eat, we should eat more, and if we don't like to eat, we should eat less. Although there are many kinds of food on the surface, the amount of nutrients will be biased, which will destroy the balance of nutrition. All levels of food should be ingested in proportion, and attention should be paid to the collocation between foods in the same group, such as thick and thin collocation, shallow and deep vegetable collocation, fish and poultry collocation, etc.
Three meals should be on time, and don't eat more snacks between meals. Three meals a day is the main channel for us to get nutrition, which accords with the physiological characteristics of human digestive system. If you eat more snacks between meals, it will affect your dinner intake. Some students often buy food from street vendors after school in the afternoon. These foods not only have simple nutrition, but also have food hygiene problems. Parents can prepare snacks for their children after school at home, but not too many.
Don't skip or eat less breakfast or lunch when eating, but eat more dinner. The total heat energy of three meals a day should be 30% in the morning, 30% in the evening and 40% for lunch. Not eating or eating less breakfast will affect your health, reduce your physical strength and affect the normal activities of your brain.
If you don't pay attention to your lunch, you will overeat your dinner. In addition, during holidays and family dinners, you should eat in moderation, don't eat too much, and you can't gorge yourself, otherwise it will damage the normal digestive function of the gastrointestinal tract and even cause vomiting or indigestion.
Eat light food
Children had better not like fried food, candy ice cream, sugary drinks and other high-energy foods.
More than half of children's total daily energy should come from cereals, about 1/6 from protein, and only 1/4 should come from oils. Eating too much heavy oil food or sugar will not only make the intake of heat energy too high, but also greatly increase the risk of children suffering from modern civilized diseases such as hypertension, hyperlipidemia, obesity and coronary heart disease, and it is too sweet and greasy to digest, and it will also affect the digestive function because of lack of dietary fiber.
Many children only eat their favorite foods and eat according to their own tastes. Don't choose food just according to taste. Food can nourish and hurt people. For example, children with spleen and stomach deficiency and cold will cause gastrointestinal discomfort or diarrhea if they eat cold food. Children with severe internal heat who like fried food or mutton hotpot often cause oral ulcers or dry stools. This is because the food properties are not consistent with children's physique.
Parents should be familiar with the warm and cool properties of food, provide food consistent with their children's physique, and adjust food according to seasonal changes.
In order not to let children lose at the starting line, parents always buy all kinds of nutritious food for their children. The Institute of Nutrition and Food Hygiene, Chinese Academy of Preventive Medicine, inspected the product 1 14 labeled as "children's nutritious food" and found that 1/3 had no nutritional components at all, while 1/3 had nutritional components but did not meet the labeling index. Some products advertise that the nutrient absorption rate is as high as 90%, which experts think is unlikely.
It is reported that some scholars have made absorption experiments on five different calcium products sold in the market, and the conclusion is that the absorption rate is almost around 40%. Experts explained that the absorption rate of calcium is inversely proportional to the original calcium level in the body. The lower the calcium content, the higher the calcium absorption rate, and vice versa. He believes that the absorption rate of more than 90% may be the data obtained when the calcium level in animals is minimized when doing animal experiments. Under normal circumstances, the calcium level in the human body cannot be zero, so this kind of propaganda is not credible.
The latest scientific research shows that improper arrangement of three meals can also lead to myopia. Therefore, in order to prevent children from wearing glasses prematurely, in addition to supplementing rich protein and vitamins, the following kinds of foods are essential:
1, food containing vitamin a. Such as: liver, carrots, small rapeseed, leeks and so on. Vitamin A participates in the formation of rhodopsin and maintains normal vision.
2, calcium-containing foods, such as milk, soy products, fish and shrimp, animal bones and so on. ; It plays a role in regulating the "hydraulic pressure" of the eyeball.
3. Foods containing chromium, such as grains, meat, cheese, egg yolk, etc., play a role in maintaining osmotic pressure balance during the development of eyeball, otherwise the lens may swell out and become convex, leading to an increase in diopter of the eye, thus becoming myopia.
4, hard food, such as carrots, fruits, cabbage, animal bones, beans and so on. Increasing the frequency and intensity of oral tension can promote the development of children's vision.
Nutrition and health knowledge manuscript 2 1. Know little about physical and mental health
1. Drinking a glass of water after waking up every day can clean the gastrointestinal tract.
2. Cultivate the habit of drinking water every day, at least one liter a day.
3, to prevent overeating, it is best not to eat snacks after 9 pm.
4. Eat more fiber food.
5. In the case of eating instant noodles, wash the instant noodles with warm water first, throw away the water with wax coating after stirring, and then cook the noodles repeatedly with another pot of water. Because instant noodles have a layer of wax coating, many of them accumulate in the body, which will cause cancer.
6. On an empty stomach, it's best to eat nine kinds of fresh fruits: banana, apple, orange, jujube, sweet honey, fresh litchi, jackfruit, hawthorn fruit, tomato and persimmon cake.
7. Eating while walking is bad for your stomach, body and mind.
8, all kinds of snacks such as ice cream, biscuits, chocolate and so on. It's unhealthy breakfast.
9. Don't drink tea after meals. Because tea contains tannic acid, it will inhibit the metabolism of gastric acid and intestinal juice, which is not conducive to the digestion and absorption of some protein, causing indigestion.
10, you don't need to eat fresh day lily, water chestnut, sugar, fresh fungus and pure honey directly.
Second, the diet is rich and colorful.
1, with various components, mainly grains.
Except for milk, all natural ingredients can't show all the nutrients needed by the body. A reasonable diet must be composed of a variety of ingredients, so as to consider the needs of various nutritional components of the body, achieve reasonable nutrition and promote physical and mental health. Cereal is the main part of the traditional diet in China. Clearly pointing out that food is dominant is to remind everyone to maintain China's excellent traditional diet and prevent the disadvantages of the diet structure dominated by efficient energy components in capitalist countries.
2. Eat more vegetables, fresh fruits and sweet potatoes.
Eating more vegetables, fruits, fresh fruits and sweet potatoes plays a key role in maintaining cardiovascular health, improving disease resistance, reducing the risk of eye diseases in children and preventing certain cancers.
3. Eat dairy products, beans or their products every day.
Dairy products not only contain rich and colorful protein foods and vitamins, but also contain high calcium, and the utilization rate of calcium is also high, which is a good source of pure natural high-quality protein. In China, the calcium produced by family diet is generally slightly lower, and the average value is only about half of the strongly recommended requirement. There are also many children with rickets in China, which may be related to insufficient dietary calcium. Therefore, we should vigorously promote the production and consumption of dairy products. Bean food is a traditional food in China, which contains rich and colorful protein food, unsaturated fat, calcium, vitamin b2 1 and vitamin b3.
4, often eat appropriate fish, poultry, eggs, lean meat, eat less fat and meat oil.
Fish, poultry, eggs and lean pork are excellent sources of food, fat-soluble vitamins and minerals in protein. However, it should be noted that white meat and meat oil are high-energy and high-fat foods. Excessive intake usually leads to obesity, and they are also the risk source of some chronic diseases, so we should eat less.
5, appetite and energy activities should be balanced, keep suitable for rest.
Food intake and energy activity are two key factors to control resting weight. Composition shows human energy, and energy activities consume kinetic energy. If you eat too much and don't exercise enough, unnecessary kinetic energy will accumulate in the body in the form of human fat, which will increase the static weight, and in the long run, it will cause obesity.
6. Eat light and salty food
Eating a light and salt-free diet is good for physical and mental health, that is, you don't have to eat too greasy and salty ingredients, and you don't have to eat too many livestock ingredients and fried smoked ingredients. In China, the household salt intake is too high, and the average value is more than twice that recommended by the World Health Organization. Clinical epidemiological investigation shows that sodium intake is directly proportional to the prevalence of hypertension, so it is not advisable to use too much edible salt.
Nutrition and health knowledge manuscript 3 Dietary nutrition and health collocation
Bread is the pillar of life. After solving the problem of food and clothing, people pay more and more attention to the mystery hidden in various foods. In order to get more nutrition from daily diet or change their own health problems, people are increasingly picky and demanding about food, because every penny is very important to us and directly affects human health.
Twenty years ago, the United States Department of Agriculture began to build a daily food pyramid based on American dietary guidelines. At the beginning of this year, a new version of the food pyramid was launched, which corrected some omissions in the past. It is reported that the builders of the pyramids include scientists, nutritionists, staff and consultants. According to the most scientific evidence and the relationship between food and health, experts from Harvard University School of Public Health have established a new pyramid of healthy eating. It fixes the basic loophole in the food pyramid of USDA and puts forward better suggestions on what to eat.
The pyramid of healthy eating is based on daily exercise and weight control, because these two factors are very important for people to stay healthy. They also affect what people eat and how they eat, and how the food people eat affects their health. Looking up from the bottom of the pyramid of healthy eating, it includes:
Whole wheat food (in most diets)
The body needs carbohydrates to provide energy. The best source of carbohydrates is whole wheat, such as oatmeal, coarse bread and brown rice. They contain bran and germ, as well as energy-rich starch. It takes longer for the human body to digest whole wheat than direct carbohydrates such as white bread, which will keep blood sugar and insulin at a reasonable level and will soon drop. Controlling blood sugar and insulin levels can reduce human hunger and prevent the occurrence of type 2 diabetes.
Vegetable oil. Americans get 1/3 calories from fat every day on average, so it makes sense to put them in the lower part of the pyramid. Note that vegetable oil is specifically mentioned here, not all kinds of fats. Healthy unsaturated fats come from olives, soybeans, corn, sunflowers, peanuts and other vegetable oils, as well as fatty fish such as salmon. These healthy fats can not only improve human cholesterol levels, but also effectively prevent potential sudden cardiac death and myocardial infarction.
If you want to eat food that is helpful to your body, the most important thing is that it can be absorbed by your body. Some people have a bad stomach, so they need to eat more oatmeal, coarse grain bread, coix seed, rice and whole grains when eating. These foods are not only good for digestion, but also help your body to repair and replenish nutrition.