Healthy diet for senior high school students

The content of various nutrients in general breakfast recipes should account for 25% to 30% of the whole day's supply. A nutritious breakfast should consist of three parts: porridge, pasta, and cold dishes. It is better to add a portion of fruits after the meal to supplement vitamins. Recommended breakfast dishes: sweet potato porridge + fried pie + diced cucumber; milk + scallion and sesame biscuits + ham and omelette.

Lunch meals should be rich. The content of various nutrients in lunch generally accounts for 35% to 45% of the whole day's supply. Recommended lunch dishes: sweet and sour hairtail fish + stir-fried vegetables + sea rice and leaf soup; pork liver slices + celery and shrimps + lotus seeds, lilies and white fungus soup; potato and beef slices + cauliflower and mushrooms + pea soup.

Dinner should be mainly cereals and vegetables. It is light and easy to digest, which is good for fighting fatigue and refreshing the mind. Recommended dinner dishes: Braised pork ribs and lotus root soup + stir-fried tofu with black bean sauce + mixed with shredded jellyfish; minced meat tofu + shredded green peppers and potatoes + preserved egg mixed with tofu; stir-fried pork with onions + scrambled eggs with tomatoes + mixed with cowpeas.

First, senior high school life consumes a lot of energy, so we must always pay attention to balanced nutrition, but more is not always better

In the past two years, I have found in study and life that most students are under intense study The main problem faced in life is not nutrition. Only a very few students develop symptoms of malnutrition after long-term and intensive study. In fact, the root cause of this symptom is due to excessive brain fatigue and mental excitement. Problems with nutrient absorption.

If you eat normally and your body does not suffer from abnormal fatigue, then there is no need to worry. Just maintain your usual diet. Appropriate supplementation of multivitamin preparations in your life is enough to meet your needs. You can eat more foods containing eicosapentaenoic acid and docosahexaenoic acid, such as fish or marine life - these nutrients can help improve memory. As Blue Crystal mentioned above, oatmeal is a very effective source of nutrients when the human brain is tired. Oatmeal and bananas are foods that can quickly release sugar. You can use them to satisfy your hunger when you are tired or hungry. Do not use them during high-intensity mental work. Eating chocolate, drinking alcohol or strong tea and other irritating foods after work is not appropriate in the long run. And do not unreasonably increase (or focus on) a certain type of nutrition just to supplement nutrition. Such a blind approach will not only be ineffective in learning, but will also have some adverse effects. The best way is to find a local nutritionist or nutritional chef to develop a scientific and balanced nutritional diet plan for your child.

In addition, my "Nutritional Breakfast Oatmeal Science" also mentioned that consuming some oatmeal in the morning is beneficial to work and study throughout the day, so you might as well try it!

Second, nutritional supplementation focuses on “anti-stress”.

In fact, after entering the third year of high school, parents’ “work focus” should be on coping with stress in life. This mainly lies in the psychological adjustment of students, but nutrition does not help at all.

People tend to be irritable and depressed under pressure. Scientists have proven that supplementing adequate amounts of zinc is helpful for relieving stress. In addition, eating more red and orange vegetables containing more vitamin C can be effective. Improve human immunity and prevent susceptibility to infection and decreased immunity caused by excessive fatigue.

In addition, the brain supplement products currently sold on the market generally use fish oil (containing EPA) and lecithin as the main raw materials. The acetylcholine contained in lecithin is also an indispensable nutrient for strong mental workers. Although it is not easy to absorb in daily diet, my suggestion is not to take these brain supplement products frequently unless there are special circumstances.