With the improvement of people's living standards in China, people pay more attention to diet. Simply eating is not our only purpose. How to eat delicious and healthy has become our concern.

Scientific diet is very particular. According to the concept of modern medicine, scientific diet methods in daily life should include: breakfast should be early: after a night's sleep, the human stomach is empty, and the spirit can only be refreshed by eating in the morning, so breakfast should be early.

Chew slowly: this will not only help saliva secretion and digestion, but also reduce the burden on the stomach. Literature and Art: As the saying goes: One heat and three solutions? Warm food tastes good. Chinese medicine believes that the stomach likes cold, and cold easily hurts the spleen and stomach. Eat cold food and fruit in moderation, which is conducive to digestion and absorption of the stomach; Otherwise, it will cause abdominal pain, vomiting, diarrhea and other diseases.

Should be less: in the daily diet, eat less and taste more, avoid overeating and be good at eating. Should be soft: hard food is difficult to digest, especially for the elderly and people with bad stomach. Cook three meals a day well.

Should be light: Chinese medicine believes that eating more salty will hurt the muscles and bones; Eating more spicy food will hurt the liver and pulse; Eating acid hurts spleen muscles; Eating too many sweets hurts the kidneys. Therefore, it is of great benefit to control diet and eat more light flavors.

Yi Su: Modern medical research shows that eating vegetables and bean products often is good for health and not easy to get fat; Eating vegetarian food often has the effect of preventing cancer.

Proper sitting posture: Dietary health care experts point out that it is unsanitary to eat while walking; Eating while squatting is not good for digestion. Therefore, sitting and eating is very beneficial to your health.

I ching: when eating, you should quietly taste the food; And eating with a smile makes it easy to cough; Eating in tears or angry is very bad for your health.

Eating habits have a great influence on human health, and good eating habits are an important measure to ensure health. (l) Reasonable allocation of food intake for three meals a day should be adapted to physiological conditions and work needs. The best distribution ratio should be 3: 4: 3. If you eat l a day? Gold food, eat 3 Liang in the morning and evening, and eat 4 Liang at noon.

(2) protein, calcium, phosphorus and fat-soluble vitamins are better than vegetarianism when the vegetarian diet is properly matched; Unsaturated fatty acids, vitamins and cellulose in vegetarian food are better than those in meat. Therefore, vegetarian food and vegetarian food are properly matched, learning from each other's strong points is beneficial to health.

(3) Not picky eaters and partial eclipse are supplied by various foods, and no natural food can contain all the nutrients needed by the human body. Eat only one kind of food; No matter how much you eat,

No amount of nutrition can maintain human health. Therefore, in the diet, don't be picky about food and partial eclipse for a long time.

(4) Don't overeat as the saying goes: Don't eat enough if you want to be healthy? There is some truth in this statement. Overeating will not only destroy the digestion and absorption function of gastrointestinal tract, but also cause acute gastroenteritis, acute gastric dilatation and acute pancreatitis. Moreover, due to the rise of diaphragm, it will affect heart activity and induce heart disease. If the rescue is not timely, it will be life-threatening. Therefore, don't eat and drink at any time.

In a year, due to the different climate of the four seasons, it has different characteristics such as high temperature in spring, hot summer, humid summer, cool and dry autumn and cold winter, and human physiology and pathology will also be affected by this climate change. Therefore, whether in health or in the process of illness, we should pay attention to the choice of food should be adapted to the climate. In spring, the sun is the spirit and people's energy is easy to work hard. It seems that there is only the potential of the foreign minister, and there is no hidden job, which is prone to thermal infectious diseases. Therefore, the diet in spring should be light, and it is not advisable to overeat greasy and fried things. Some fruits such as pears, oranges and sugar cane should be selected as supplements. Often eat mung bean soup and mung bean sprouts, which are light and sweet and do not accumulate heat.

The summer climate is hot, everything is flashy, body heat is not easy to spread outward, and there is the possibility of heatstroke, so the diet should be sweet and cold, light and eat more fresh vegetables. The combination of summer heat and dampness is easy to sweat, which makes people often gluttony cold things, and overeating hurts the spleen and stomach. Therefore, in hot summer, it is forbidden to eat too much cold and not to eat too much greasy and thick flavor. Diet should be good for dampness, summer heat and oil. Watermelon, wax gourd, mung bean soup, sour plum and rock sugar soup are often chosen instead of tea, so as to play the role of clearing heat and relieving summer heat, diuresis and nourishing yin and benefiting qi. Cool and bitter vegetables can prevent enteritis; Porphyra cold salad is more suitable for the elderly, which can eliminate phlegm and dampness, increase zinc and iodine and prevent cancer. In addition, you can often eat mung bean porridge, lotus leaf porridge and mint porridge. In midsummer, people who have yin deficiency on weekdays, even those who often take ginseng and antler isothermal supplements, should reduce their intake and stop taking them.

In autumn, the climate turns from hot to cold, and there are signs of dryness everywhere. The human body also feels dry, such as dry nose, dry mouth, dry skin and even dry cough. At this time, the diet should not be too light, should be moderately greasy, and often drink fruit juices such as tremella soup and pear juice, especially pear juice. Usually drink after lunch or after a nap to nourish the lungs and yin. In winter, water and ice are frozen and everything is hidden. This is the time to go cold and warm. Eat more meat, eggs, dates and nuts. In the cold season, the blood flow is slow, the blood becomes sticky, and the disease resistance declines, so drinking less wine and drinking some aconite mutton soup is good for your health. Patients with hypertension can often take some hawthorn water in winter. Reasonable cooking is the key to increase appetite and ensure that nutrition is not destroyed. So what is the correct and reasonable cooking method?

(l) When cooking, wash the staple food lightly, not too many times, and don't rub it hard to reduce the loss of vitamins and inorganic salts. For rice stored for too long, it needs to be washed several times. Rice absorbs the most water after soaking for two hours, so it is best to soak for two hours before cooking. Cooking after soaking can not only save 4 0% time, but also preserve vitamin B in rice. Only lost 35%. It is best to steam rice with rice or water. If you cook, you should also drink rice soup. Cooking, porridge, beans and stir-frying are not suitable for alkali, because alkali can easily accelerate vitamin C and vitamin B; The destruction of.

(2) Choose fresh vegetables for cooking, which contain a lot of vitamins and inorganic salts. If vegetables are stored for too long, they will lose a lot of nutrients. Vegetables should be washed before cutting, and then cut before cooking, which can reduce the loss of vitamins. Generally, don't chop vegetables too much. If you can break it by hand, use as few knives as possible, because iron will accelerate the oxidation of vitamin C. When cooking, stir fry quickly, avoid stewing for a long time, and cover the pot to prevent the water-soluble vitamins from losing with steam. When cooking, try to add as little water as possible. When cooking, you should boil the water first, and then put the vegetables. When stewing, add salt to the oil to raise the temperature, or add vinegar appropriately, which can not only flavor, but also protect vitamin C from loss. Adding a little starch when cooking meat dishes can protect protein from becoming too hard, which is delicious and easy to digest. Try not to use a steel pan or a copper shovel when cooking. Because copper can accelerate the oxidation of vitamin C, the loss of vitamin C when cooked in aluminum pot is the least. A reasonable diet is also very important in different periods of human growth.

Children are an important period for growing body and knowledge. During this period, their growth and development were vigorous, and their height and weight increased rapidly. In order to make children develop healthily, we should not only pay attention to nutritional requirements, but also cultivate good eating habits. Children's nutritional needs: Children are lively and active, and their muscle system develops rapidly, so their demand for heat energy and protein is somewhat high. In protein, lysine is more important for growth and development. It is necessary to supplement sufficient calcium and phosphorus, and at the same time ensure the intake of vitamins C, D, B 1, B2 and the supply of elements such as iron, iodine, zinc and magnesium.

Adolescence is the golden age of physical and intellectual growth in life. During this period, all parts and organs of the whole body gradually mature. In order to make teenagers grow up healthily, we should pay attention to the following special requirements in diet: (l) Thermal energy Teenagers grow fast and have a large amount of activities, which require a lot of thermal energy, with an average of about 2,800 calories a day.

(2) Teenagers in protein need more protein than adults, and the quality is also higher than adults. They need about 80-90 grams of protein every day. Teenagers should eat more animal protein, such as eggs, milk, lean meat and animal liver. In addition, animal protein should also be distributed in three meals, not concentrated in one meal, so as not to increase the burden on the gastrointestinal tract.

(3) Vitamins are indispensable substances for human growth and development, especially for teenagers. If you lack vitamins for a long time, it will affect your growth and even lead to vitamin deficiency. If vitamin A is deficient, you will suffer from night blindness and dry eye; Vitamin b; Lack, will suffer from neuritis, beriberi; Vitamin B2 deficiency. Will suffer from angular stomatitis and glossitis; Vitamin c deficiency can lead to scurvy; Vitamin D deficiency will affect its bone development. To this end, teenagers had better eat 500 grams of fresh vegetables every day.

(4) Inorganic salt teenagers need to have enough elements such as calcium, phosphorus, iron and iodine. Calcium and phosphorus are the main substances that make up bones and teeth. Without calcium and phosphorus, the skeletal development of teenagers will be hindered, and in severe cases, they may suffer from rickets. Iron is an important component of red blood cells. With the growth of the body, the blood volume of teenagers increases gradually and needs more iron. If they lack iron, they are prone to anemia. Iodine is an important component of thyroxine, which can promote metabolism and neuroskeletal development. Teenagers with insufficient iodine intake will be short stature and mentally retarded.

When people get old, due to the decline of digestive organs, the function of digestion and absorption is gradually weakened, coupled with tooth loss and difficulty in chewing, so we should pay attention to the following matters:

(1) Don't eat too much: the elderly have little activity and poor digestive function. Eating too much will not only increase the burden on the gastrointestinal tract and cause indigestion, but also cause obesity, high blood pressure and arteriosclerosis, and increase the burden on the heart. Therefore, proper diet is particularly important for the elderly.

(2) Don't eat too much: The daily salt consumption of the elderly should not exceed 10g. Excessive salt will increase the burden on the kidneys and cause edema. Storage of sodium salt will also increase blood pressure and increase the incidence of hyperlipidemia, coronary heart disease and cerebral hemorrhage.

(3) Don't eat too much sugar and fat: the elderly exercise less, and eating too much sugar will not only cause or aggravate diabetes, but also make sugar turn into fat in the body and make people fat. The pancreatic function of the elderly is somewhat low, and eating too much fat is easy to cause indigestion. The cholesterol content in animal fat is a little high, which will cause arteriosclerosis and liver damage. (4) Eat more fresh vegetables and fruits: Vegetables and fruits contain a lot of vitamins, cellulose and inorganic salts. Cellulose and pectin can promote gastrointestinal peristalsis and secretion of digestive juice, prevent feces from staying in the intestine, and play a certain role in preventing constipation, intestinal tumors and arteriosclerosis. Vitamins have the functions of fitness, anti-aging and cancer prevention.

(5) Reasonable adjustment of diet: The diet of the elderly should be diversified, not partial eclipse, and it is not appropriate to eat very dry and hot food. It is advisable to eat more digestible vegetable paste, soup, fruit juice and foods with a little more calcium, phosphorus and iron. On the basis of ensuring nutritional requirements, it is light.

(6) Eat less and eat more: The elderly have poor tolerance to hypoglycemia, are easily affected by hunger and dizziness, and are easy to eat less and eat more. You can eat seven full meals, and eat a small amount of food before going to bed or between meals, such as milk and cakes.

Having said so many questions about diet and health, I think we should know about it. With the development of science, we should know the important role of healthy diet in life. Let's all pay attention to our diet. Only when the people are in good health will our nation prosper, our country will be rich and strong, and tomorrow will be better and better.

3000-word thesis on health 4

Abstract: who is responsible for? What is health? Defined as: health, not only means that a person has no symptoms

Or the state of disease performance, or good physical, psychological and social adaptability. The all-round development of human beings is the fundamental problem for the existence and development of human society. Man's all-round development should be based on the pursuit of harmony between man and nature, man and society and the all-round improvement of man's ability and quality. This semester, I studied the course "Health Education for College Students". After a semester of study, I learned a lot about mental and physical health. Learning this knowledge will help me better understand the concept of health.

Keywords: college students; Physical and mental health education; Enhance influence

main body

In such a society, a person's comprehensive quality and personality charm are judged by his all-round development, enthusiasm for integrating into society and the embodiment of social values. As college students, we are full of energy and a strong sense of self-development. But there will inevitably be some people who are eager for success and self-centered; They lack the recognition of the overall value of the social system and the awareness of caring for nature and protecting the environment. Marx once put it? Truth, goodness and beauty? Unified thought is an important philosophical basis of the theory of man's all-round development. The basis of realizing truth, goodness and beauty is to be a healthy person. This semester's college students' health education really benefited me a lot. The understanding of the concept of health is mainly manifested in psychological and physiological aspects, including the promotion of exercise, the promotion of nutrition, and the role of psychology (stress resistance).

First of all, talk about the improvement of mental health awareness.

A healthy attitude, psychologically speaking, is full of energy, active work and life, open-minded and open-minded. We can achieve it emotionally and psychologically. First of all, we must make up our minds to work hard for health, and then constantly cultivate the ability to work normally and take responsibility, the ability to make relationships, and the knowledge of seeking truth from facts.

Through the study of college students' health education, I learned for the first time that the three pillars of positive psychology are 1. Know your needs;

2. clarify or clarify your values; 3. pursue self-esteem.

It is particularly worth mentioning that when I gradually look at things in life from the three pillars of positive psychology, I will avoid some unnecessary negative emotions to the greatest extent. Let happiness and optimistic living conditions be improved, let more and more people control their emotions, and let more people see the sunny side of food in life. The main reasons why college students of my age have psychological problems are:

1. The tasks, contents and methods of learning have changed. Middle schools learn basic knowledge and universities learn professional knowledge. Middle schools have teachers' guidance every day, and universities should have strong self-study ability. New college students often don't adapt to this kind of study life and don't know how to adapt and control their time.

2. The living environment has changed. Some freshmen have boarding school experience in middle school, but most of them are in the form of day school. After entering the university, you have to take care of yourself in your daily life, which is really a problem for college students who are used to relying on their families. This change has brought them some mental pressure.

3. Interpersonal relationship is more complicated than that in middle school. Similar languages and customs in middle school constituted their familiar living environment. Entering the university, people around you come from different regions and have different languages and customs, which is extremely unaccustomed to some college students. They will feel lonely when they are homesick and miss their classmates.

The attitude towards social work has changed. College students should not only do their own study well, but also undertake certain social work and care about class collective construction.

At first, to a great extent, personally, I didn't adapt to this heavy workload life, lacked initiative and felt stressed. Therefore, for a period of time, the following psychological problems appeared: first, blind complacency and narcissism; Because I passed the university, I relaxed my demands on myself and became blind and complacent. The second is disappointment and feeling out of favor. As the darling of high flyers and his teachers, he was suddenly left out of favor when he entered the university. The third is to relax and rest. After entering the university, the goal is unknown, resulting in? Relax and rest your feet? Psychology, The fourth is cowardice. Because of the change of the environment, I hesitate not to look back, not to participate in social activities, not to patronize the sports ground. Besides studying all day, I have nothing to do and live a single life, which hinders the development of my personality.

Through the study of "Health Education for College Students", I tried the following methods: 1. Understand the physical and mental development during college, be aware of it, and reduce the feeling of being at a loss and helplessness about college life. 2. Understand yourself through various channels and fully accept yourself; Accept others, appreciate their success and establish good interpersonal relationships. 3. Cultivate your hobbies, learn to control your emotions, and take appropriate measures to relieve depressed emotions. 4. Cultivate your correct outlook on life and positive attitude towards life, and adapt to the current and developing social environment with a positive and normal mental state.

Having a healthy mind, from an individual point of view, mental health promotes physical health and social adaptability; From the social point of view, mental health is the premise and foundation to achieve social harmony.

The second is to relax.

Spiritual practice, is that what they call it in the first city? More capable? Faith. This can be achieved in the following ways:

1. Express your gratitude. Train yourself to pay attention to good things, big or small; Set aside a period of gratitude every day; Develop a good one? Memory? , store the goodwill and comfort encountered on the road to growth; Convey a simple and friendly expression;

2. Tolerance. Write an apology letter, skip an unfriendly time, and? Safe people? Speak, forgive people instead of things, etc.

3. Do good deeds. Essentially? Don't do to others what you don't want them to do to you? Until the policy; 4. Feel in control and be confident.

In addition, we can understand the construction of harmonious mentality from the way of keeping in good health in Tao Te Ching.

Do you understand? Tao? Where to? Harmonious mentality? Our philosophy: embrace the unity of body and mind, think less and desire less, be pure in body and mind, and cherish life? Okay？ Where to? Harmonious mentality? Idea: balance material desire and power desire, inclusive development and harmony.

Then, the improvement of stress is learned from the course.

Permanent stress, temporary stress, simple natural eye, important event stress, long-term stress and so on are the main sources of stress in life. Benign stress will inspire us to grow, adapt to the environment and help us find effective solutions; On the contrary, negative effects will exhaust or even destroy the power of life.

The ways to cope with stress are: 1. Slow down the pace of life;

2.？ Attention? Gratitude and gratitude; 3. Do what you can; 4. laugh heartily;

5. learn to talk? No? The art of.

Then, talk about the promotion of sports health.

1. Exercise can enhance physical fitness. The definition of physical fitness in the United States is: the ability to cope with daily physical needs and sufficient reserve energy to cope with sudden crises.

2. Exercise can prevent diseases to some extent. Exercise can prevent cancer, exercise can prevent myocardial infarction and heart disease. 3. Through walking, running, mountain climbing, aerobic dance, martial arts, water fitness, ball games, cycling, fitness path, kicking boxing, aerobics and other cardiovascular sports, the purpose of losing weight and shaping, preventing diseases, delaying aging and improving life can be achieved. 4. Flexibility exercise can maximize joint mobility. Through neck stretching, shoulder stretching, chest stretching, trunk stretching and leg stretching, we can reduce the activity injury, increase the range of joint activity, strengthen the body and relax the body and mind.

In addition, the importance of scientific sleep has also been re-recognized.

In the process of sleep, all organs of the human body get maximum rest and adjustment, and scientific and adequate sleep can ensure the efficient operation of body functions throughout the day. So there is often a saying: you can't lack sleep without anything.

Common causes of sleep disorders come from: 1. Stress and anxiety;

2. Physical pain; 3. caffeine; 4. Alcohol and tobacco; 5. Drugs, etc.

The seven elements of sleep are: decompression; Meditation; Diet (such as a bag of milk before going to bed, which is not irritating); Relax half an hour before going to bed; (aerobic) exercise; Mentality; Nutrients Therefore, improving sleep can start from these seven places and persevere.

In addition, physical health has also changed a lot.

Everyone has a biological clock, and people's physiological activities are adapted to the external environment. Through understanding, many college students have developed unhealthy living habits: 1. Poor diet and unpredictable hunger, especially overeating, are more common among boys. 2. Regardless of preferences, the diet is partial and the nutrition is unbalanced. 3 Disordered work and rest schedules, playing games, staying up late during the day and going out at night, and an abnormal lifestyle will inevitably disrupt the body's biological clock. Wait a minute.

A healthy body is a prerequisite for a normal life. So college students should do: 1. Quantitative diet, regular life, study and rest, physical and mental health. 2. appropriately strengthen physical exercise after study or in leisure time,

Physical exercise can enhance physical fitness and improve human health, which has been confirmed by a large number of scientific experiments. 3. Try to avoid sexual behavior, because college students' physiology is not fully developed, and sexual behavior will be harmful to health; Moreover, college students should take learning as their main task, and sexual behavior will cause a burden on learning. 4. Stay away from drugs and protect your health. Drugs destroy not only the human body, but also the human will. Contemporary college students should fully understand drugs and their harmfulness, enhance their ability to resist drugs, cherish life, stay away from drugs and refuse drugs for life.

Finally, it also plays a cognitive role in popularizing the concept of nutrition.

Someone argued before? China people need a diet revolution? This is a kind of trust and new experience in health, and it is a way to achieve health proposed in dietary nutrition.

First of all, I learned about scientific diet? Eight-character policy ":

? Adjust? Eat fruit first, then eat.

? Maintenance? High fiber intake ensures food diversity? Control? : control meat, oil and cigarettes

"increase? ; Increase vegetables, fruits, milk, grains, potatoes, and then, start with small things? Really? Eat, but be healthy? Mouth? From China.

The above is the change of my lifestyle, my understanding of the concept of health, and the promotion of these changes through the one-semester course of "Health Education for College Students". It can promote mental health, exercise, nutrition, stress resistance, spirituality and so on.