Diet and Health Essay 1500 Words Article 1
College students are a special social group, they left their parents and have a more independent life, but they are not yet fully able to manage their own life well. Here I mainly talk about the diet and health problems of college students, what problems exist in the diet of college students and how to have a healthy diet.
At present, college students have the following bad dietary habits in their daily lives, which bring a lot of negative impacts on their health and should be taken seriously.
1 college students one by one to become a cell phone control, computer control, even if it is the time to eat, but also do not let go, some people play with the phone while eating, some people watch videos while eating. Eyes motionless staring at the screen, the mouth to do mechanical chewing, chopsticks to the mouth with food, eating is not enough to focus on, resulting in sound, light, scenery, feelings, together to stimulate the brain nerves, causing rapid changes in feelings, energy dispersion, is bound to appetite, indigestion, over time, digestive dysfunction, causing gastrointestinal disorders, so that the study is affected. Meal time and after a long time sitting in front of the screen, so that the function of the stomach and intestines subside, in the long run, will cause gastrointestinal and digestive diseases.
2 college students do not have parents to stay around, their own health awareness is not strong enough, the diet content naturally arbitrary, according to their own preferences, which is easy to lead to the exacerbation of partiality and picky eating. Whether it is partiality meat or vegetables, or picky meat or vegetables, the intake of essential elements of the human body is insufficient, it is easy to lead to nutritional imbalance, affecting health.
3 Nowadays, there are many varieties of snacks and flavors, and college students, especially girls, love to eat snacks. Eating snacks in excess will affect the appetite, hindering the intake of meals, resulting in various types of nutritional intake is insufficient, which leads to the students' energy is not good, the spirit of the class is not focused. It also causes excessive calorie intake, which can easily lead to obesity. If often before meals to consume a large number of high calorie but no nutritional value of snacks, over time will cause gastrointestinal dysfunction. The individual snacks contain harmful substances, the intake of these substances will have a significant harm to the body.
4 University campus is relatively open, street stalls are many and chaotic. And college students often choose the school for convenience and taste of temporary food stalls, want to eat, no fear. But some of the raw material sources of food can not be guaranteed, and the lack of necessary sanitation and monitoring organizations, the students long-term consumption of food without quality assurance, the consequences will be unimaginable.
5 University life time is more generous, the students will be more casual, often have a night all-night, daytime sleep behavior. Can adhere to the three meals on time to eat very few people. Some people sleep in the morning, do not eat at noon, or at night to eat late-night snacks has become a habit. In addition, most of the students who go online have almost no choice of diet, and their nutritional intake of food is insufficient. In addition, the students' dietary patterns are affected by their emotions, and their diets are irregular and their habits are chaotic. This dietary time is contrary to the health is also not conducive to health.
6 bad eating habits such as drinking and smoking are extremely unfavorable to health. Many college students drink alcohol every month, beer and even liquor. Overall, the proportion of boys is higher than that of girls, and they drink more than girls. Cigarettes produce harmful chemicals when lit and are also bad for the liver. Long-term smoking and drinking also stimulate the nerves.
7 based on the nature of girls love beauty, some students in pursuit of slim body and blind weight loss. In addition to often take diet pills diet tea, do not dare to eat, fear of growing meat. This is certainly not a scientific diet. Part of the obese students also enter this path, resulting in dizziness, fatigue and other conditions, drowsiness, fatigue and so on also occur from time to time. Relatively speaking, some people have the habit of overeating, which can cause indigestion, pancreatitis and other digestive diseases. These behaviors will produce a lot of pressure on the digestive system.
It is very important for college students to develop good eating habits and a balanced diet, which not only replenishes physical strength, enhances memory, but also strengthens the body, prevents and dispels diseases as well as relieves emotions and adjusts mood. Below I will talk about some measures to improve the quality of college students' diet.
1 to strengthen the education of college students in nutrition and health knowledge.
For example, in the student activities to add food nutrition and hygiene this content, through student activities in the campus in many forms of nutrition and hygiene knowledge propaganda, to create a good atmosphere, so that students can be from many channels to understand this knowledge, so as to realize that food nutrition and hygiene on the importance of health. Thus, in the campus to form a good atmosphere for everyone to pay attention to food nutrition, dietary hygiene.
2. To develop good dietary hygiene habits.
(1) wash your hands before and after meals, and wash your hands before taking food when you touch it. To prevent food from being contaminated during transportation, processing and storage.
(2) Do not be partial, picky about food, food should be diversified, pay attention to rational nutrition and balanced diet. To prevent the intake of nutrients is insufficient, sometimes a variety of different foods and each other to promote digestion, absorption and utilization of the effect.
(3) Diet in moderation. Eat too little nutrient deficiency, will make weight loss, wasting, decreased endurance, reduced resistance to disease, serious cases can lead to anemia, hypoglycemia, malnutrition and vitamin deficiency. On the contrary, if the intake of nutrients is too much, not only cause food waste, but also to the body to increase the burden, at the same time can cause obesity, hyperlipidemia, diabetes mellitus, etc., so the diet should be moderate, not too much, not too little.
(4) Eating should be regular, regular and quantitative, less snacks, breakfast, lunch and dinner eating time as fixed as possible.
(5) avoid fasting or full meal immediately after intense learning or activities; not overeating, overeating will be a large amount of blood concentrated in the gastrointestinal tract, easily caused by insufficient blood supply to the brain, affecting the learning effect and physical health.
(6) Be attentive when eating. Eating when the state of mind and calm, the idea of concentration, eat up the food color, aroma, taste, shape of the obvious feeling will increase appetite, digestive secretion and gastrointestinal peristalsis will be accompanied by enhancement.
(7) Drink less water during meals. As the saying goes? Soup bubble rice, chewing? , water and food mixed together to eat, is a bad habit, and soup bubble rice or eating while drinking water, gulping, chewing time is short, resulting in food in the mouth? Digestion? Incomplete, aggravate the burden on the stomach and intestines, water dilution of stomach acid, so that the digestive juices dilute, and then make the food can not be well digested and absorbed, over time, will inevitably cause gastric problems. Therefore, it is advisable to drink less or no water, should be chewed and swallowed slowly, but before the meal, drink less soup, can stimulate the appetite, help eating and digestion.
( 8) meal temperature should be appropriate. Drink less cold drinks, the stomach likes warmth and hates cold, the food temperature is 20 to 45 ℃ is appropriate, if more than 60 ℃, the esophageal wall and oral mucosa will be scalded, induced by carcinogenic substances to cause esophageal cancer. If you eat too much cold drinks and cold food, it can make the blood vessels in the stomach contract, reduce the blood supply and cause indigestion and gastrointestinal dysfunction, abdominal pain, diarrhea and so on.
(9) Do not drink alcohol and smoke, do not eat moldy and spoiled food. The food selection should be fresh, hygienic and non-toxic. Tableware should pay attention to cleanliness and hygiene, wash and disinfect after each meal.
(10) each meal to eat the right amount of plant fiber food, such as vegetables, preferably with meat and vegetables. Make it a habit to have a bowel movement every day.
3 perfect their dietary structure
A good dietary structure helps to resist aging, soften blood vessels, and improve the body's immune function.
4, pay attention to college students dietary nutrition, protect the school surrounding environment for the school temporary food stalls should be strictly managed, to protect the quality of its health. The school cafeteria should also be strictly supervised, from all aspects of the protection of college students in the school dietary safety.
The above is my opinion on? On the diet of college students and health problems? The above is my discussion on the diet and health problems of college students, which has pointed out the problems of college students' dietary life, and I hope that students will reflect on themselves and find out the symptoms they correspond to. Then according to the measures to improve the quality of college students' diet, to develop their own healthy eating habits, so as to have a healthy body, happy life.
Diet and Health Essay 1500 Words Article 2
Abstract:
With the development of the times, people's views on diet from color and flavor to focus on the health of the food, people have been pursuing a delicious eat good health concept, but people know little about how to eat healthy. How to eat healthy, the different conditions of food health at home and abroad, what are the healthy eating habits, etc., are people are very concerned about the problem.
Keywords:
Diet; Health.
Preface:
In recent years, with the rapid development of the scientific level, people's living standards have improved. People's dietary requirements are no longer limited to eat enough, eat well, but also to get healthy in the diet.
Full text:
1. The meaning of eating healthy
? The basis of peace of life, must be funded by food, do not know the appropriate food, not enough to survive also ?
In this way, we can see what and how to eat is always related to our health, and even the quality of human existence. The main points of a healthy diet are: reasonable partiality for health charging, lack of what to make up for what; less meat food and animal fat, more plant foods and fresh vegetables and fruits, pay attention to the protein intake balance, to reduce the bad eating habits. You can also choose different foods according to different age groups. The ancients still so valued the role of eating, then in this era of material abundance, we should eat well, eat healthy, eat at ease.
2. The current situation of eating at home and abroad
2.1 From a global point of view
According to the estimation of the World Health Organization (WHO), foodborne illnesses occur in billions of people globally every year. The probability of foodborne illness in developed countries (including the United States) is also quite high, with an average of 1/3 of the population contracting foodborne illness each year. This suggests that the degree of industrialization does not guarantee a lower risk of foodborne disease outbreaks; on the contrary, as the more developed the degree of industrialization, the more difficult it is to control the food supply chain, and in the event of a food safety problem, its impact and reach will be greater. On the other hand, due to the large scale of industrialized products, the economic loss brought about by the recall and destruction of unsafe food will also be greater. In other words, the increase in medical expenses caused by billions of cases of food-borne illnesses and the destruction of products can bring billions of dollars of depletion every year. From this, we can see that food safety has a great impact on society and the economy. Under poor food safety conditions, children, pregnant women, the elderly and the weak, and people with low immunity are more likely to be infected with foodborne illnesses, and they become the most important group of victims.
2.2 The Current Situation in China
The predominance of hot, cooked food is a major feature of Chinese dietary practices. This is related to the early enlightenment of Chinese civilization and the development of cooking technology. Ancient Chinese people believed that: ? The water dweller fishy, meat shame, grass food is stink. Hot food, cooked food can? Fishy to go to the shame in addition to the stink? (Lv's Spring and Autumn. This flavor"). The Chinese diet has always been famous for its wide range of recipes and exquisite cooking techniques. Historical records, the North and South Dynasties, Liang Wu Di Xiao Yan's chef, a melon can change ten kinds of style, a dish can make dozens of flavors, cooking technology, amazing.
For the sixth year, Xiaokang magazine has launched the ?
The Chinese Dietary Well-Being Index was launched for the sixth year by Xiaokang magazine. In 2009-2010, China's dietary well-being index was 76.4 points. Among the five indicators that determine China's dietary well-being index, dietary safety scored the lowest, at 57.3 points. This is not surprising. 2009, Chinese people still do not understand a lot of things to eat: what is the OMP in the Milk of Teresa, the safety of herbal tea, iodized salt should continue to eat, there is no arsenic in the mineral water and so on, more than 80% of the city dwellers can do three meals a day, more than half of the people a meal in 20 minutes or so, but 1 / 5 of the people often because of the work or other things to change or compressed meal time, and even more people only eat one meal a day. What's more, some people only eat one meal a day. In terms of dietary preferences, Sichuan cuisine is the most popular cuisine, with spicy flavors favored by most people. For McDonald's, KFC and other foreign fast food, more than 80% of the people think it is junk food.
Chinese health care boils down to: food therapy is not as good as dynamic therapy, dynamic therapy is not as good as mind therapy! That is to say, what you eat is not as good as you more exercise, more exercise, is not as good as you are cheerful, calm, all easy to get better. We observe the emperors and tycoons of the past dynasties, they have a lot of money, they can buy a lot of tonic medicine, have the best doctors, but not much longevity! On the contrary, the farmers in the mountains of China, eat the grains and cereals, often labor, nothing to worry about, air and water and good, longevity of many, many. So eat not in good, but in eating healthy.
3. How to be a healthy eater
3.1 Develop healthy eating habits
? Eat well in the morning, eat enough in the middle, and eat less in the evening? ; This is the concept of life for the vast majority of people nowadays, who have changed from the old ? Good food, eat well? , transformed to the current eat healthy. But to eat healthy, you have to have a healthy diet.
The appropriate chewing and swallowing: this not only helps saliva secretion, help digestion, and can reduce the burden on the stomach. It is appropriate to warm: as the saying goes: ? A hot three solution? , warm food tastes good. Chinese medicine believes that the stomach likes heat and hates cold, and cold easily injures the spleen and stomach. Consumption of cold food and fruits and melons are moderate, should be conducive to the digestion and absorption of the stomach; otherwise, it will cause abdominal pain, vomiting, diarrhea and other diseases.
The desirability of less: in the daily diet, eat less and more flavor, avoid overeating, to do good food but also good section. It is appropriate to soft: hard food is difficult to digest, especially the elderly and weak stomach, three meals a day cooking meals should be cooked as good as rotten.
The appropriate light: Chinese medicine believes that more alkaline food, sad and hurt bones; more spicy food, hurt the liver hurt pulse; more acid, hurt the spleen hurt tendons; more sweet food, hurt the kidneys; therefore, dietary moderation, eat more light flavor, the health benefits.
The appropriate vegetarian: modern medical research shows that often eat vegetables, soy products are conducive to health, but also not easy to get fat; often eat a vegetarian diet, but also has the role of cancer prevention and anti-cancer.
Sitting: Dietary health experts pointed out that the side walk to eat, unhygienic; squatting to eat, is not conducive to digestion. Therefore, sitting down to eat, very beneficial to health.
The appropriate quiet: dining, it is desirable to quietly savor the delicious; and laughing and eating, it is easy to choking; crying dining, or eating in anger, is very unfavorable to the health of the body. Dietary habits have a great impact on human health, good eating habits, is to ensure the health of important measures.
3.1.1 Breakfast is very important
This morning is very critical, the nutritional requirements are relatively high: eating fruit is most conducive to the absorption of its nutrients,,
3.1.2 Juice do not forget to eat? The first thing you need to do is to get your hands on some of the most popular products in the world.
The freshly squeezed fruit and vegetable juice to obtain vitamins, proteins, fats, sugars, trace elements and other nutrients, and fresh fruit is not much different, but the plant fiber in the process of freshly squeezed but there is a loss. Dietary fiber has some important physiological functions, such as laxative and anti-cancer, lowering serum cholesterol, lowering postprandial blood sugar, assisting in the treatment of diabetes and so on. So it's best to eat the solid residue left after juicing together, so that there will be no loss of nutrients.
3.1.3 Hold on to your salt spoon
Salt is the most basic needs of life, but the amount of need is also limited, too much will lead to high blood pressure, arteriosclerosis, and the impact of nutrients in the blood on the skin nourishment, so that the person's face dark mixed, green and black, facial wrinkles increase, so that the person accelerated aging. The World Health Organization recommends 6 grams of salt per person per day, but the current average salt intake of our residents is more than one times this recommended amount. So make sure you hold on to the salt spoon in your hand.
3.1.4 Do not easily put MSG
GH advocates that all food in the spirit of the principle of original flavor, in fact, as long as you can cook the true flavor of the food, it will be fresh and delicious.
3.1.5 Love vinegar is a good habit
Vinegar contains more than 20 kinds of amino acids and 16 kinds of organic acids, is a kind of nutritional health seasoning and health food. Vinegar can make the chemical structure of water-soluble B vitamins and vitamin C in food become stable and not easy to be destroyed by cooking, so as to ensure the dissolution and absorption of copper, zinc, chromium and other trace elements in food.
3.1.6 lunch a small nut
Walnuts, peanuts, sunflower seeds, hazelnuts, pine nuts, chestnuts and other nuts are rich in linoleic acid, linolenic acid and other healthful essential fatty acids, as well as arginine, carotene, calcium, phosphorus, iron and other minerals, can be greatly enhanced for our health. Helps our body development and physiological regulation, can also slow down the aging process. Nuts also have an obvious benefit is that because of the outer shell, we do not have to worry about pesticide residues and other food safety issues.
3.1.7 Vegetables to eat dark-colored (refers to dark green, red, orange, red, purple, black and other vegetables)
In the latest version of the dietary guidelines for Chinese residents, the Chinese Nutrition Association recommended dark-colored vegetables in particular: in the 300 grams of vegetables eaten by adults every day - 500 grams, dark-colored vegetables are best to account for half of them. Scientists in the analysis of the nutritional composition of various vegetables, found a law: the darker the color of the vegetables, the higher the nutritional value; light color is lower nutritional value. For example, the same cruciferous kale vegetables, broccoli vitamin C content should be higher than the cabbage flower about 20%. Even the same species or different parts of the same vegetable, due to different colors, vitamin content is different. Such as celery leaves in carotene content than its stalk 6 times higher, 4 times more vitamin D; green onions than white onion green nutritional value is also much higher. In general, the leaf nutrition is higher than the root, leafy vegetables than squash.
3.1.8 Meat to eat light-colored
Meat can be basically divided into three categories: livestock, poultry, aquatic. The former can be called red meat and the latter two can be called white meat. They all provide the body with high quality animal protein. Livestock meat is high in protein and fat; poultry and aquatic products are high in protein and low in fat. DHA and EPA, which only exist in marine fish and shellfish, are extremely beneficial to human health. So on the nutritional composition in general, so meat to eat light-colored.
3.1.9 Drink soup before meals
As the saying goes: ? Drink soup before meals for good health and well-being?
Drink a few mouthfuls of soup before meals, lubricate the mouth and esophagus, prevent dry and hard food from stimulating the mucosa of the digestive tract, and facilitate the dilution and stirring of the food eaten afterward to promote digestion and absorption; and drinking soup on an empty stomach, the soup can be evenly dispersed in the small intestine, and the nutrients are easily digested and absorbed. On the contrary, drinking soup after meals is a kind of detrimental to the health of eating, soup will be the original has been mixed by the digestive juices of the celiac disease dilution, and dilution of food digestion of gastric acid, affecting the digestion and absorption of food.
So, the most taboo is to eat while drinking soup, or to soup rice or after eating a big bowl of soup, which is easy to hinder the normal digestion. The correct order of meals should be: soup? Vegetables? Rice? The first time I saw this, I had to go to the hospital to get a drink, and then I had to go to the hospital to get a drink.
Summary:
With the development of science, we should recognize the important role of a healthy diet for life, let us all start to pay attention to our diet, only people are healthy, there are more experiences into the work and study, in order to create more value, in order to enjoy life!
Diet and Health Essay 1500 Words Article 3
Abstract
It is said that food is the most important thing for people, and health is the biggest capital of the body. These undoubtedly touch our nerves. With the improvement of living standards, we have long gotten rid of the title of the sick man of East Asia. But obesity and other series of modern diseases have also begun to haunt the country, food nutrition and health of this course should be promoted to become widely accepted as a discipline. As contemporary college students, it is incumbent upon us to learn and publicize a healthy diet. The premise of these is that we need to understand what is nutrition, and what state belongs to health. We should not only achieve a balanced nutrition in the process of eating, but also pay attention to the development of good eating habits in general.
Some experts say: the future of health, rely on drugs is not the most ideal way out, and diet will play an absolute role in health. This is very reasonable, as the saying goes? The most important thing to remember is that the food you eat is the most important thing you can eat. It is also said that if people do not pay attention to science in eating, eating wrong will also lead to disease. Nowadays, people's living standards have improved significantly, how to eat healthy is in front of a major event.
Keywords: Nutrition, Health, Balance, Food, Habit
First, the way to health
Health is not everything, but losing health will lose everything. Health is the only way to create material and spiritual wealth. And any wealth is difficult to exchange for health, health and money is not an equivalent exchange, good health, from science and knowledge, rather than from wealth, status and power. According to the WHO (United Nations World Health Organization) in 1989, the definition is: in the physical health, mental health, moral health and social adaptation to the four aspects of good health. WHO formulated the physical health of the initial test of the ten standards: energetic, life and work is not fatigue; optimism and positive, take responsibility for the degree of action and speed of movement, and so on. Basketball The fast attack and rapid return to the defense in the sport, promote the improvement of speed quality ability, basketball on all kinds of speed requirements are very high, so it can effectively improve the cultivation of athletes' reaction speed, movement is not picky; good at leisure, good sleep; adapt to a variety of environments, adaptable; can resist the general colds and infectious diseases; moderate body weight, body proportions are coordinated; vision is good, responsive, eyelids do not inflame; the Clean teeth, normal gums without bleeding; shiny hair, no dandruff; skin, muscle elasticity, easy and strong gait.
Second, the reason for nutrition
Nutrition? As a noun, terminology has been used by all, but the exact definition of it may not be accurately understood. The word "camp" is used in the Chinese language to mean to seek. in Chinese characters is the meaning of seeking,? Nutrition? is to nourish life or body, the combination of the two characters should be? The combination of the two characters should mean "seeking to nourish one's life". means to seek to maintain one's health. To be more precise, it should mean? Seek nourishment with food or the beneficial components of food. Nutrition The exact and more complete definition of the word nutrition should be: ? The process by which the organism takes in food, digests, absorbs and metabolizes it, and uses the substances in the food that are beneficial to the body as a means of building the body's tissues and organs, and of meeting the needs of physiological function and physical activity. The study of nutrition in the human body and other living things is called nutrition.
Human beings in the process of life activities need to constantly from the external environment to take food, from which to obtain the nutrients needed for life activities, these nutrients in nutrition known as ? These nutrients are called "nutrients" in nutritional science. Nutrients required by the human body are carbohydrates, lipids, proteins, minerals, vitamins, **** 5 categories, of which the nutrients can not be synthesized in the body, and must be obtained from food, known as? Essential nutrients? These include 9 kinds of amino acids: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine, histidine; 2 kinds of fatty acids: linoleic acid, only a linolenic acid; carbohydrates; 7 kinds of macronutrients: potassium, sodium, calcium, magnesium, sulfur, phosphorus, chlorine; 8 kinds of micronutrients: iron, iodine, zinc, selenium, copper, chromium, molybdenum, cobalt; 14 kinds of vitamins: vitamin A, vitamin D Vitamin A, Vitamin D, Vitamin E, Vitamin K, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Niacin, Pantothenic Acid, Folic Acid, Vitamin B12, Choline, Biotin; plus water, etc., *** counting more than 40 kinds.
Third, the method of drinking meals
1, scientific meals
Adhere to the principle of balanced nutrition, so that the scientific meal rationalization. First of all, the quality of the meal, the meal of color, aroma, taste, shape; secondly, the type of nutrients and the number of meals, so that each dish and each meal of each different dishes between the nutrients to match each other, to meet the physiological needs of the consumer, and to achieve the purpose of reasonable nutrition. This method of meal preparation can be called scientific meal preparation. The principle of scientific meal preparation has three points:
(1) the caloric energy of three meals a day should be matched with the intensity of the work: to avoid the disadvantages of too little breakfast and too much dinner. Thermal energy distribution to breakfast accounted for 25%?30% of the total caloric energy of the day, lunch accounted for 40%, dinner accounted for 30%?35% is more appropriate. There is a poem in the Land of the Immortals: "Breakfast is light and early, lunch is thick and full, dinner must be less, if you can always do so, no disease until old age." But in real life there is such a strange circle, often "sloppy breakfast, Chinese food make do, dinner, the whole family". The scientific way of eating should be "breakfast to eat well, lunch to eat full, dinner to eat less". There are many people do not arrange the proportion of three meals a day, but the use of 2:4:4, or even 1:4:5 distribution ratio, resulting in dinner too much to eat too much, harmful to health.
(2) The interval between the three meals should be appropriate, the amount of three meals should also be appropriate, but also pay attention to dietary hygiene. Three meals at the right time, the appropriate proportion of this article is better understood, that is, breakfast should be eaten seriously, do not eat too much dinner, each meal interval of 4 to 6 hours, do not overeat, hungry a full meal.
(3) pay attention to the balance of the dietary structure: mainly staple food with attention to the acid-base balance, mainly to achieve a balance of grains and refined grains; dry, thin balance; side dishes to achieve a balance of raw, cooked with balance; meat with a balance. Due to the varieties of cooking ingredients and edible parts of different kinds of nutrients contained in different types and quantities, only through the scientific collocation, in order to make each kind of dish containing nutrients more comprehensive and reasonable. Meat dishes, both four-legged pigs, cows, sheep (choose one of its), and two-legged chickens, ducks, geese, but also a leg of fish; vegetarian dishes to take care of the roots, stems, leaves, flowers and fruits of vegetables should be, but also with legumes, mushrooms and algae. In short, the food should not be single, a balance can be achieved in a day or a week.
2, adolescent diet diet
(l) thermal energy adolescent growth and development of fast, high activity, so the need for caloric energy is more, the average daily need for caloric energy about 2800 calories.
(2) protein adolescents need more protein than adults, but also in the quality of the requirements than adults, about 80 to 90 grams of protein per day. Teenagers should eat more animal protein, such as eggs, dairy, lean meat and animal liver. In addition, animal protein should also be allocated to three meals to eat, can not be concentrated in a meal to eat, in order to prevent an increase in the burden of the gastrointestinal tract.
(3) Vitamins are indispensable substances in human growth and development, and they are especially important for teenagers. If the long-term lack of vitamins, it will affect growth and development, and even vitamin deficiency. Such as vitamin A deficiency, will suffer from night blindness, dry eye disease; vitamin B; lack of, will suffer from neuritis, beriberi; vitamin B2 deficiency. Will suffer from keratitis, lingual inflammation; Vitamin C deficiency, will suffer from scurvy; Vitamin D deficiency, it affects its bone energy development. For this reason, it is best for teenagers to eat 500 grams of fresh vegetables every day.
(4) inorganic salt adolescents need to have enough calcium, phosphorus, iron, iodine and other elements. Calcium and phosphorus are the main materials that make up bones and teeth, and when teenagers lack calcium and phosphorus, bone development will be impaired, and in serious cases, they can suffer from chondropathy. Iron is an important component of red blood cells, adolescents with the growth of the body, blood volume gradually increased, the need for iron is more, if the lack of iron will be prone to anemia. Iodine is an important component of thyroxine, which promotes metabolism and neuro-skeletal development. Teenagers who do not eat enough iodine will have a short stature and mental retardation.
3, middle-aged and elderly diet
After people reach old age, due to the decline of the digestive organs, digestion and absorption function gradually weakened, coupled with the loss of teeth, chewing is more difficult, so we should pay attention to the following matters:
(1) do not eat too full: the elderly activity is small, poor digestive function, eat too much of his not only increase the burden on the gastrointestinal tract, causing indigestion, will also cause body fat, cause hypertension and atherosclerosis, increase the burden on the heart. Therefore, appropriate dietary moderation, for the elderly is particularly important.
(2) Do not eat too much into: the amount of salt in the elderly, to not more than 10 grams per day is appropriate. Too much salt will aggravate the burden on the kidneys and cause swelling, and sodium salt storage will also cause blood pressure to rise, increasing the incidence of hypertension, coronary heart disease and cerebral hemorrhage.
(3) do not eat too much sugar and fat: the elderly less exercise, eat too much sugar will not only cause or aggravate diabetes, and sugar in the body will be converted to fat to make people fat. The elderly pancreatic function is low, eat more fat easily caused by indigestion, animal fat in the cholesterol content is high, will cause arteriosclerosis and liver guan.
(4) to eat more fresh vegetables and fruits: vegetables and fruits contain a lot of vitamins, fiber and inorganic salts, cellulose and pectin can promote gastrointestinal peristalsis and secretion of digestive juices, to prevent feces in the intestinal tract to stay, which prevents constipation, intestinal tumors and atherosclerosis have a certain role, vitamins have fitness, anti-aging and cancer prevention.
(5) to reasonably adjust the diet: the elderly diet should be diversified, do not favor food, and should not eat very dry and very hot food. It is advisable to eat more easily digestible vegetable puree, soup, juice food and food containing calcium, phosphorus, iron more. In order to ensure that the nutritional requirements of the basis, and to ensure that the light.
(6) to eat less and more meals: the elderly on the poor tolerance of hypoglycemia, susceptible to hunger and dizziness, so it is easy to eat less and more meals. Each meal can eat seven minutes full, before going to bed or between meals as appropriate to eat a small amount of food, such as milk, pastries, etc..
* References Dietary Guidelines for Chinese Residents 2007, The Nutrition Bible (Practical Guide to Optimal Nutrition, Latest Revision), Food Nutrition and Reasonable Combination, Dietary Guidelines for Chinese Residents
.