1. Concept and connotation

The so-called scientific diet refers to the reasonable arrangement of the food and various drinks we eat according to the normal development needs of the human body, which includes the types of food , quality and quantity. A scientific diet is to ensure that our bodies can neither suffer from nutritional deficiencies nor over-nutrition. Only eating habits that meet these two requirements can be considered a scientific diet.

Scientific diet includes many contents, mainly including the following aspects:

Comprehensive food types

Human beings are omnivores. Omnivorous food can ensure comprehensive industrial nutrients; omnivorous food can make various nutrients complement each other and exert higher nutritional effects; omnivorous food can also stimulate the digestive system and keep various digestive functions strong.

People should eat all kinds of grains, chicken, duck, fish, fruits and vegetables, whole grains and fine grains, poultry and game, sweet and sour spicy food, onions, ginger and garlic. Only in this way can good health be ensured. However, among our vast number of primary and secondary school students, there are often many who are not like this, but are picky about food and taste. They will not eat this or that.

If the diet is not comprehensive enough, people may not get some necessary nutrients. Various foods contain different nutrients, and several foods can complement each other when eaten together. For example, protein can be decomposed into many kinds of amino acids, the most basic of which are only about twenty kinds, and a considerable part cannot be synthesized by the body. There are eight kinds of essential amino acids that must be supplied by food. Various protein foods contain different types of essential amino acids, and a mixed diet can ensure the supply of all essential amino acids. Picky eating may result in a lack of certain essential amino acids. As long as the body lacks an essential amino acid, diseases will occur. Other nutrients also need to be fully supplied by mixed foods.

In addition, picky eating may also reduce the mutual promotion of various nutrients in food, which is not conducive to the full play of the nutritional effects of food. For example, the physiological value of protein contained in a pound of white flour is 67, and that of corn and soybeans is 60 and 64 respectively. If a person eats a pound of white flour, corn and soybeans each account for 31%, 21%, and 48% of mixed noodles. , its nutritional value can be increased to 70. If beef is added, its nutritional value can be further increased to 89. Omnivory can play the role of 1+1=2. In medicine, food that can mutually improve the nutritional value of each other is called a complementary effect. It is impossible for picky eaters to obtain the complementary effect of food.

Picky eating may also cause us to develop a special mentality and develop the habit of being picky about things around us, which will have a negative impact on the overall physical and mental development of our primary and secondary school students.

Eat regular and quantitative meals

In order to have a healthy body, we should develop the habit of eating regularly and train the activities of the gastrointestinal tract to make it regular. The establishment of this kind of habit and regularity is of great benefit to maintaining and enhancing the function of gastrointestinal activity. The stomach is most afraid of not eating at regular intervals. If you eat early and eat late, sometimes your stomach will not get food for a long time, and sometimes it will be full all at once. Over time, the gastrointestinal function will decline and problems will arise.

Some people have no restraint in eating and drinking, and eat a lot when they see delicious food. Especially our majority of primary and secondary school students lack self-control. When it comes to Chinese New Year and holidays, they eat and drink a lot. That can go wrong too. The human stomach is like a rubber ball, which can reduce the size of the menstrual flow, but its expansion has a certain limit. If you eat too much and your stomach is overburdened, you will get injured. Therefore, you should eat in a certain amount and don't eat too much at once.

If you eat too much food, there will be a lot of digestive juices. However, there is a limit to the amount of digestive juice produced by the gastrointestinal tract. A person can secrete about 2 liters of gastric juice and small intestinal juice each day. If you eat too much, the digestive juices are not enough, and the digestion of food is not complete, and problems will occur. Besides, our stomach is a fleshy bag composed of smooth muscles, which can continuously peristalsis to fully mix food with digestive juices and turn them into very fine and soft chyme, which is then sent to the intestines for digestion and absorption of nutrients. If you eat too much, your stomach will completely lose its ability to peristalsis, causing acute dilatation, making it difficult to rescue, and even endangering your life.

Keep food light and low in salt

The main component of table salt is sodium chloride. Sodium is the master substance that maintains human body penetration. Severe deficiency can cause heart failure, pulmonary edema, cerebral edema, and ultimately death.

It can be seen that salt is an indispensable substance for maintaining human health and even life.

However, eating too much salt can also affect human health. Domestic and foreign studies have shown that eating too much salt will significantly increase the incidence of hypertension, cardiovascular disease and cerebrovascular disease, and there will also be more deaths caused by cardiovascular and cerebrovascular diseases. Our country has a vast territory, and the eating habits of residents in different regions vary widely. In terms of taste, there is a saying that "the south is sweet and the north tastes spicy in the east and sour in the west". Northern residents have thicker tastes and their salt intake is much higher than that of southern residents. High blood pressure, coronary heart disease and cerebrovascular disease are also significantly higher than those in the south. resident.

The appropriate daily salt intake recommended by the World Health Organization is 6 grams per person, while the average daily salt intake for Beijing residents is 15 grams. Adding the salt contained in the sauce, the average daily salt intake per person It is 21 grams, which is 3.5 times of the standard. Beijing residents indeed eat too much salt. In order to ensure health and prevent cardiovascular and cerebrovascular diseases, salt intake should be significantly reduced.

People's tastes are more about habits. Babies generally don't like salty tastes. Later taste habits are mainly developed along with family and social eating habits. For the sake of our lifelong health, we must develop a light and low-salt diet from now on.

In order to truly achieve a scientific diet, we must pay attention to some basic principles from an early age, which is what we should strive to achieve in our lives.

2. Training points

First, eat whole grains and a variety of foods.

The concept of eating without getting tired of food has changed the traditional Chinese diet structure. Cereals are no longer the main food, but animal food is the main food. The result will inevitably lead to a high-protein, high-calorie and high-energy diet. Meal structure. The harm caused by such a diet is already obvious. Cardiovascular and cerebrovascular diseases and tumors have now become the main causes of death. About 13,000 people die from chronic infectious diseases across the country every day. There are more than 100 million people with hypertension, 60 million people with diabetes, and 1.6 million people with cancer every year in the country.

Food that is too refined not only causes excess fat and heat energy, but also causes a lack of certain nutrients. Due to calcium and vitamin D deficiency, the prevalence of rickets in children under 3 years old in northern my country is as high as over 40%; in women over 60 years old, the incidence of osteoporosis is as high as over 70%, and there are osteoporosis patients across the country. More than eighty million.

For our own lifelong health, we must pay attention to eating more whole grains when we are young. Although we do less cooking at home, we can often make suggestions to our parents, and , once we find that our parents have not done this in terms of dietary arrangements, we should also mention it to them in time to facilitate improvement. This is not only related to our own physical health, but also very beneficial to our parents.

Second, breakfast should not be careless.

Many of us skip breakfast every morning just to get an extra ten minutes of sleep. Although some people also eat it, they just deal with it casually and do not take breakfast as a health priority at all.

People eat to obtain nutrients. Nutrients are metabolized by the human body to produce energy that maintains the body's physiological functions and work. Generally speaking, we have a larger amount of activities in the morning, which is the heaviest half of the day. The workload and study load in the afternoon are lighter than in the morning. There are generally not many activities and short time in the evening, and night is the time for sleeping. It stands to reason that the human body is most active in the morning, so breakfast should be the largest meal. The amount of activity in the afternoon is not as high as in the morning, so lunch should be smaller than breakfast. There should be three or four hours of activity at night, and then eight hours of sleep. During sleep, most of the body's organs still need to work in order to maintain life, such as breathing, heartbeat, urination, etc. At this time, a certain amount of energy should be needed, and dinner It is about twelve or three hours before breakfast every second day, so you should eat more than lunch. According to the body's needs, breakfast should be the largest and best among the three meals, followed by dinner, and you can eat less at lunch. However, our Chinese habits are just the opposite. We eat more lunch and less breakfast.

We are in a period of growth and development. Our body consumes energy faster and stores less nutrients, so we need more timely supply of nutrients. Therefore, you need to have a good breakfast and be full. Because many people skip breakfast or eat too little, they feel exhausted every morning from 10 to 11 o'clock in the morning, and it is difficult to concentrate mentally, which affects the effect of listening to lectures.

Some people may even experience symptoms of hypoglycemia such as dizziness, vertigo, cold sweats, heartbeat, or even fainting, which directly affects their health.

Skipping breakfast or eating less breakfast is a bad living habit. For our own health, we should not only pay great attention to it, but also let our parents know the importance of breakfast so that They help us prepare a rich and nutritious breakfast.

Third, insist on drinking milk every day.

After human bones stop growing, the calcification process will continue and bone density will continue to increase. During this period, the bones continued to increase at a rate of 18% per year, and approximately 180 grams of calcium were deposited in the bones each year. This process continues until the person's 35---40 negative. This bone density begins to gradually decrease. Women will lose 3% of bone calcium every 10 years; men will lose between 3% and 5%. It can be seen that human bone density is high around the age of 35-40, when bone density reaches its peak in life. The higher the peak bone density, the better the bones are calcified, and the smaller the chance of osteoporosis in the future. Even if osteoporosis occurs, it will be to a lesser extent. Therefore, in order to prevent and reduce osteoporosis in our old age, from now on it is necessary to ensure the supply of dietary calcium during the bone growth and calcification stages. In other words, as middle school students, we must pay attention to supplementing enough calcium. And supplementing milk is one of the best ways.

Fourth, eat more vegetables and fruits.

Many of our current primary and secondary school students have constipation. The reason is that they eat too much animal foods and refined grains, and not enough vegetables and fruits. The formation of feces in the human body and its passage into the bowels are closely related to dietary fiber. Dietary fiber cannot be digested and absorbed in the small intestine and travels to the large intestine unchanged. Most of the other nutrients in food are digested and absorbed in the small intestine, and only a few reach the large intestine. It can be seen that dietary fiber is the most abundant in feces. If the intake is insufficient, the amount of stool will inevitably be too small, leading to constipation. In addition, dietary fiber is also called a "filling substance". It can maintain a certain degree of fullness in the large intestine. Only in this way can it stimulate the peripheral nerves of the intestine, cause group peristalsis of the large intestine, and lead to defecation. If you eat less fruits and vegetables, it will be difficult to form the idea of ??defecation, the frequency of defecation will be less, the feces will absorb more water, and the feces will be dry and hard, making it more difficult to pass. The harm of constipation to the human body is not only that it causes abdominal distension and discomfort, an inability to eat, and a painful feeling of inconvenience; it can also cause excessive absorption of harmful substances in the feces; harmful bacteria multiply in the intestines, damaging the body.

Fifth, eat soy foods and soy products frequently.

Beans are not only rich in protein, but also rich in calcium. For our primary and secondary school students, although eating fish, poultry, eggs, and meat can meet their protein needs, these They are all animal proteins, while the protein in beans is plant protein. It is better to consume animal protein and plant protein evenly. Moreover, the amount of calcium intake in our daily diet is still very different. In order to solve the nutritional problem of dietary calcium, we must drink milk every day and eat more soy foods and soy products. Moreover, this type of food is relatively cheap in comparison.

Sixth, drink less sugary drinks and avoid coffee and cola.

Many of us love to drink fruit drinks. In fact, this is a bad habit, because fruit drinks contain a lot of artificial pigments. Excessive artificial pigments enter the human body and easily settle on the mucosa of our digestive tract, causing loss of appetite and indigestion. It can also interfere with the production of various enzymes in the body. function, causing adverse effects on our human metabolism and physical development. Moreover, because the sugar content is too high, we can easily get a lot of calories from it, which affects our eating. If things go on like this, nutrition will become poor.

The main component of coffee is caffeine. This is the same substance as caffeine, which is used medically as a stimulant. Drinking coffee is very harmful to our developing bodies. Its main harms are as follows:

First, it easily makes people irritable, which will inevitably affect learning efficiency; second, it can cause loss of appetite, insomnia, and memory loss; third, it destroys certain vitamins in children; fourth, It causes intestinal spasm, loss of calcium, and short stature.

For growing primary and secondary school students, cola causes the same harm as coffee and sugary drinks.

Therefore, for the health of our bodies, we must control these drinks in our daily lives.

Seventh, do not use health care products indiscriminately.

In order to help us have a stronger body and a smarter mind, our parents often buy some so-called children's nutritional supplements for us to eat. The so-called children's nutritional products can be understood as children's processed foods other than meals. However, many parents are not very clear about what children’s nutrition is, let alone us. Health products include three categories: health food, health medicine and health appliances. Regarding health food, many people think that it will be beneficial to everyone and will improve their health. This is incorrect. Health food is produced according to the needs of different groups of people. In other words, different health foods are suitable for different groups of people. They are not like ordinary processed nutritious foods, which can be eaten by everyone. Therefore, if our parents are helping us choose health foods, we must advise them to be cautious and not just go by their feelings or just follow the advertisements. In fact, if you follow a scientific diet, those so-called health products are generally not needed.

3. Self-evaluation

Regarding milk, you cannot guarantee that you can drink a large glass every day. Moreover, you often drink obediently when your parents are watching, and your parents don’t pay attention to you. Just don’t drink;

You often get headaches when you see vegetables (or meat);

You often think tofu is too fishy, ??so you don’t eat it at all;

If the dishes your mother cooks are too light, you won’t be able to eat them, so you often ask your mother to make the dishes stronger;

You like drinking coffee and think it helps to refresh yourself and improve your study efficiency;

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You don’t like to eat foods like corn and millet because they don’t taste good, so every time your mother makes such food, you just eat a token amount;

KFC and McDonald’s are A place you often visit;

For you, breakfast is often optional;

You think that eating fruits means you don’t need to eat vegetables.