Or insist on jogging every day, it will be effective after a long time, and it will not be troublesome. It is recommended to take part in fitness after self-study in the morning or evening. After afternoon 10, you will sleep comfortably after drinking a glass of milk. The next day, you will feel refreshed. The most important thing is that the effect will be obvious after persistence. If you want to be stronger, you will have to take part in some intense sports, such as basketball and football.
Jogging time: It is best to go to the playground for 30-60 minutes at night. When I first got up in the morning, the operation of various organs of the human body was still at a low level. At this time, exercise is more dangerous for people with fragile cardiovascular function. The activity ability of the human body is fully developed at night, and it is easier for the body to adapt to the rhythm of exercise when running.
From the external environment, the latest research shows that the carbon dioxide index in the air is the highest in the morning, and the dust suspended in the air the day before has not completely disappeared. At this time, exercise is far less good than the environment at night. Mild fatigue caused by moderate exercise at night needs sweet sleep to relieve, which greatly improves the quality of sleep after exercise, so there is no need to worry about the influence of night exercise on sleep.
This is the way to exercise.
The following are the precautions about college students' diet for your reference, hoping to help you!
There are many bad eating habits in modern college students' daily life, which leads some college students to be in sub-health state. The main manifestations are: difficulty in concentration, low learning efficiency, listlessness, irritability, memory loss and so on.
First, there are the following misunderstandings in the dietary behavior of contemporary college students, which should be paid attention to.
1. 1 breakfast skipping phenomenon
Most college students don't eat breakfast because they get up too late. Some girls don't eat breakfast to keep healthy. In fact, breakfast is the most important meal of the day. After getting up in the morning, timely nutrition supplementation is an important guarantee for the mental and physical recovery of the day. If you don't eat breakfast, it will directly lead to inattention, dizziness, fatigue, palpitation and lagging thinking, which will directly affect the efficiency of class. Over time, it will also lead to hypoglycemia and induce diseases such as obesity and gallstones.
1.2 excessive consumption of fried food.
In daily life, fried food has become a frequent choice for many college students because of its attractive smell. However, fried food is gradually questioned by nutrition experts and health organizations. The main reasons are as follows: First, aluminum-containing leavening agent-alum is often added in the production process of fried food. If eaten in large quantities for a long time, aluminum deposition in brain cells will have adverse effects on the brain; Second, foods rich in carbohydrates will decompose acrylamide after high-temperature frying, which can induce benign or malignant tumors; The edible oil of the third food is often reused, which leads to the accumulation of lipid peroxide and can promote the premature aging of brain cells. At the same time, too much oil is easy to get fat, which in turn leads to hypertension, diabetes and cardiovascular diseases.
1.3 Excessive drinking
Because the life of college students is not supervised by teachers and parents, most students begin to contact alcohol, especially some male students. Wine can accelerate the secretion of blood stimulants such as endorphins and enhance a pleasant atmosphere. However, college students often don't pay much attention to controlling alcohol consumption, which will have the opposite effect. Excessive drinking will damage the gastrointestinal mucosa and cause the loss of nutrients in the body, especially water-soluble vitamins and folic acid, vitamins B 1, B6, C, magnesium, selenium and zinc. It is also easy to cause gastritis, gastric and duodenal ulcers, gastrorrhagia, myocardial ischemia and coronary heart disease. Alcohol in wine can enter the brain through the blood-brain barrier and combine with lecithin in brain tissue, which can be deposited for 0.5- 1 month, resulting in long-term toxic effects and seriously affecting learning.
1.4 Cooking and eating in the dormitory
Nowadays, many college students cook or bring food to the dormitory for convenience. Everyone knows that the sanitary conditions in the dormitory are very poor, especially in hot summer, which can easily cause gastrointestinal diseases.
1.5 phenomenon of eating food while walking
Some college students eat while walking because they are in a hurry. This phenomenon is very unsanitary, and food is easily contaminated by bacteria and viruses, which is not conducive to the digestion and absorption of food. The brain not only directs the digestive system, but also directs the motor system. Its energy is scattered, so it often has bad chewing and indigestion. Moreover, there is a danger of choking and biting the tongue, which will make food enter the trachea by mistake.
1.6 irregular diet, hunger and satiety.
College students eat irregularly, so they have time to eat more, but have no time to eat less or not. This kind of hungry and full eating pattern is most likely to lead to the increase of fat storage in the body. For the spleen and stomach, hunger will hurt.
1.7 Fruit juice and drinks instead of white water. Nowadays, some college students seldom drink boiled water, preferring fruit juice and drinks, especially in summer. Most fruit juices and drinks contain chemical synthetic substances, such as pigments, sweeteners and preservatives. Excessive drinking is harmful to health. Warm white water can improve the activity of lactic acid bacteria scavenging enzymes in the body, which is beneficial to reduce the "fatigue factor"-lactic acid accumulated in muscles, eliminate fatigue and restore vitality, and is of great help to college students' study.
Second, the causes of bad eating habits
2. 1 Lack of early health education. Nowadays, most college students are only children. Before going to college, some parents arranged their children's diet considering their studies, but did not pay attention to the education of healthy diet. In this passive situation, some college students do not have a strong sense of healthy eating before entering colleges and universities.
2.2 After entering colleges and universities, college students concentrate on their studies, but know little about diet and fitness. Most of them decide their eating habits by their own feelings.
2.3 The publicity of healthy eating habits in colleges and universities is not enough, and the measures are not in place. Many schools do not provide professional dietary health consultation institutions for students. College counselors don't pay enough attention to college students' diet health education and guidance.
2.4 Students have poor self-control and are lazy. Some students also have some knowledge of food health, but their self-control is a little poor. They are lazy to walk, so they have developed some bad eating habits. For example, some students often eat at stalls with poor sanitation on both sides of the road.
Third, suggestions on college students' healthy diet.
3. 1 Intake nutrients as comprehensively as possible. College students should pay special attention to protein and vitamin supplements. The intake of various nutrients is based on the principle of meeting needs without excessive intake. The comprehensive nutrients needed by the human body can only be obtained from food. The more kinds of food you eat, the more nutrients you get. College students should not only eat cereals and animal foods, but also pay attention to eating more seafood, vegetables and fruits. Eat more foods rich in minerals such as calcium and phosphorus, such as shrimp skin, kelp, dairy products and bean products. Eat 400-500 grams of fresh vegetables every day to ensure the intake of vitamins, minerals and cellulose. Female college students should also pay attention to iron supplementation and choose foods rich in iron, such as pork liver, lean meat, fungus and red dates.
3.2 Eat regularly and quantitatively. Three meals a day is a physiological rhythm formed by human beings in the long years, and it is an indispensable condition for human survival. Eating regularly can maintain the stability of nutrients in the blood and ensure the normal activities of the human body. Generally speaking, the interval between meals is 4 to 5 hours according to the time that food stays in the human stomach. In addition, when eating, we should also pay attention to the amount of food we eat, which is to satisfy our appetite without feeling full. We can't form the bad habit of overeating or starving.
3.3 Have good eating habits. Habitual hygiene is closely related to digestion and absorption after food intake. Choose a clean, clean, tidy, quiet and pleasant place to eat. Eat carefully, chew slowly, and don't be picky about food.
3.4 Pay attention to complementary food in different places. College students should eat more food produced in areas far away from home, which can supplement some ingredients that may be lacking in the body. That is, northerners should eat more southern food, and southerners should eat more northern food.
In a word, college students can only lay a solid foundation for having a strong body if they abandon the misunderstanding of daily eating behavior listed above and develop scientific daily eating habits.
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College students are highly educated and have a certain understanding of nutrition, dietetics, food hygiene and food culture. However, in daily life, there are still several misunderstandings in college students' diet. College students come from all corners of the country and have different eating habits. In addition to taking care of ethnic customs, school canteens basically provide food that conforms to local customs.
1, clean diet
Excessive demands on food cleanliness are more common among cleanliness students. Such students not only eat too much and are not clean, but also clothes and bedding are not clean. Always wear gloves and masks, and wash your hands and mouthwash frequently. Washing clothes in the sun is not allowed to be touched, but if it moves, it must be washed again. Dietary requirements are definitely green food and pollution-free food. Do not eat food containing preservatives, food containing additives, leftovers, food in the refrigerator, never touch food with your hands when eating, and strictly implement the "aseptic concept". This kind of eating habit makes it difficult for people to eat together, which is not suitable for school team life and has poor adaptability to the environment, affecting physical and mental health.
2. Western diet
Some students like steak, fried chicken, bread, milk, carbonated drinks, chocolate, cakes and so on. They drink coffee every day and like to eat in western restaurants or western fast food restaurants on rest days. Such eating habits often lead to excessive calorie intake, easy to lead to obesity, but also cause nutritional imbalance and affect health.
3. Contradictory diet
Staple food is the opposite of non-staple food. Generally speaking, China's eating habits are mainly staple food, supplemented by non-staple food, with rice, flour and miscellaneous grains as the main food, supplemented by meat, vegetables, sugar, tea and fruits. Practice has proved that this diet is scientific and beneficial to health. Some students in the school turned their diets upside down and took non-staple food as their staple food. They mainly eat cake, bread, fruit, meat and sugar for three meals a day, and seldom eat vegetables. Go to the supermarket to buy non-staple food once a week, and basically don't eat in the cafeteria. This is a staple food and non-staple food diet, which is not conducive to health.
The five tastes are inconsistent. More common in local students. This kind of students live in the local area and stay at school. Their diet should be mainly in the school cafeteria, but most of them rely on family diet or preferred diet. No matter at home or in the canteen, you can eat where the food is delicious. Ignoring the thickness of diet, there is often a dietary preference. Chinese medicine believes that the five flavors should be carefully adjusted in the diet, which means that it is appropriate to moderately adjust the five flavors of pungent, sweet, sour, bitter and salty in the diet. Often eating spicy, sour, sweet and salty so-called "delicious" food is harmful to health. This is a five-flavor diet.
The meal time is the opposite. Do not eat at ordinary times. Breakfast is usually at 7 o'clock in the morning, but they often eat at 9- 10. In class, I pushed the door and sat down with food, listened to the class while eating, ate and drank, boasting that I had "eaten all my knowledge". Eating supper at night has become a habit, and not eating at noon is not good for health.
Seasons are not conducive to diet. The diet does not conform to the climate of the four seasons. It's cold in winter, so the diet should be warm. Some students especially like cold drinks, popsicles and ice cream in winter, which leads to abdominal pain, irregular menstruation and dysmenorrhea. Summer is hot, so the diet should be cool. Some students don't. Mala Tang, mutton soup, hot pot and instant-boiled mutton are not eaten correctly, which leads to toothache, excessive internal heat, irritability, vomiting and diarrhea.
4. Indulge in diet
Some students have rich families and are used to eating delicacies at home. When they come to school, they can't stand this injustice and often eat and drink in off-campus restaurants. These students like to enjoy food and wine, no matter how much they spend. As Neijing said: Taking wine as the pulp is unscrupulous. Drunk, diarrhea, fullness, vomiting and other diseases often continue, which is extremely unfavorable to health.
5. Ignorant diet
Some students are strong and have good digestive function. They think eating stones can digest them. "They are unclean and there is no disease after eating them." Diet does not talk about collocation, moderation and hygiene. Hungry and full, eating completely irregular. Diners, restaurants, roadside dining tables, off-campus lunch boxes, eat whatever you want, without scruple. Other students forget to eat and sleep when they are under great pressure, such as exams, postgraduate entrance examinations, writing papers, etc., lack sleep, irregular diet and excessive anxiety. Chinese medicine says: "double diet hurts the stomach." He also said: "If you think too much, you will hurt your spleen" and "If the cream tastes thick, it will cause a big boil". Most people who eat this type of diet do not pay attention to nursed back to health, leading to gastrointestinal injuries, liver and spleen disharmony and other diseases.
6. Fear of diet
Some students are afraid of "getting sick from the mouth", and they are very strict about their food choices. They don't eat leftovers, colored food, pickled food, cold food and meat food ... After learning about the making process of some foods, they refuse to eat all kinds of foods. For example, after the newspaper disclosed the "gutter oil" incident in the restaurant, they were afraid to eat fried dough sticks, cakes or meals in small restaurants. Don't eat because you are afraid of hormones in fruits, lean meat in pork, additives in polished rice and white flour, fake wine and inferior bean products, which limits your food range, leads to lack of necessary nutrients and leads to many diseases. Although such students are rare, they are by no means rare.
7. Valley diet
Some students pursue the beauty of lines and lose weight blindly. I dare not eat anything except taking diet pills and drinking tea regularly, because I am afraid of gaining weight, so I choose to eat a cereal diet. Bigu is a way for alchemists and Taoists to cultivate immortality, that is, instead of eating whole grains, they only eat water, fruits and vegetables. This is certainly not a scientific diet. Some obese students have also strayed into this road, causing them to feel dizzy, tired, sleepy and collapsed from time to time.
8. Regional diet
In universities, students come from all corners of the country. Students in different areas have different eating habits. For example, Shanxi province likes pasta, which tastes sour; Huguang likes to eat rice, which tastes spicy; Luji likes to eat glutinous rice, which tastes sweet; Mengjiang likes barbecue, how thick the meat tastes and so on. This kind of eating habit reflects different food cultures and is related to the local geographical environment, folk customs and natural climate. For example, the climate in Shanghai, Guangzhou and Sichuan is humid and sultry, and local residents eat more peppers. This is to use the pungent smell of peppers to disperse yang and sweat, and to eliminate the dampness and heat in the body. Students enter the university with their own regional eating habits, but they can't adapt to the general diet of the school and stick to the regional diet, and they can't adapt to the local situation, which often brings trouble to their lives.
College students who have gone into the misunderstanding of diet should adjust their diet view in time, change their bad eating habits and shape their healthy bodies.
There are ten kinds of bad eating habits in college students' daily life, which have a negative impact on their health and should be paid attention to. The top ten bad eating habits are:
When you eat with TV, you don't know the taste. Many students have to sit in front of the TV with rice bowls in their hands, staring at the screen motionless, chewing mechanically in their mouths and stuffing food into their mouths with chopsticks. If you stay here for a long time, it will cause gastrointestinal diseases. Eating and watching TV also reduces the communication between some middle school students and their parents, which easily leads to unsociable personality and becomes an unhealthy and unhappy person.
The throat lozenge is sugar, and the mouth is very uncomfortable. Runhou tablets can be used to treat pharyngolaryngitis, hoarseness, oral ulcer, halitosis and other diseases. It is sweet, so some students regard it as sugar when they are not sick. As the saying goes, "medicine is toxic in three parts", so throat tablets can't be eaten casually. If the throat lozenge is abused when there is no obvious inflammation in the throat, it will prevent the growth of normal flora in the mouth and throat and lead to diseases.
Eating meat and vegetables hurts. Everyone knows the disadvantages of partial eclipse, but some children are partial eclipse. Xiaoxin, a fifth-grade vegetarian, stopped eating vegetables at the age of three. A few years later, Xiaoxin was not as tall as her peers. After experience, all indicators are different from those of peers, and the body is not good. He is constipated, looks pale and prone to respiratory diseases. Xiaoxin's parents regretted it. However, children who only eat vegetables and don't eat meat also have poor development indicators, malnutrition, easy to catch a cold and poor physical resistance.
Snacks are meals, and you are sleepy in class. Nowadays, there are many kinds of snacks with exquisite packaging, which makes students itch. Coupled with the idea of "losing weight", it is not surprising that snacks are eaten on campus. Excessive snacks will affect appetite, hinder the intake of dinner, and then affect the development of normal functions of the body.
The computer is fun and my stomach hurts. Computers have gradually become learning tools, and students have been exposed to computers for longer and longer. Even many students surf the internet during meals, which is followed by the deterioration of their health. Sitting in front of the computer for a long time during and after meals will reduce gastrointestinal function. In addition, most students who surf the Internet have no choice about diet, and their food nutrition intake is insufficient.
Eating food with excessive pigment will slowly damage your health. Pigment is a chemical, and the state has strict hygiene standards for the use and limit of edible pigment. In order to expand sales and reduce costs, some small food processing plants use a lot of pigments, even non-edible pigments, and use pigments to attract children to shop. Long-term consumption of food with excessive pigment is extremely harmful to health.
Often patronize street food stalls, unconsciously lurking diseases. Street food stalls, especially temporary food stalls at the school gate, lack sanitary conditions, and food is easily polluted by airborne bacteria such as dust and exhaust gas. In addition, the raw materials of some fried foods are unknown, especially for students in the developing stage who eat unclean fried foods for a long time, and the consequences will be unimaginable.
Drinking water will cause nosebleeds. Have a drink when you are thirsty, and go out to play or have a drink. Some students cannot drink water. They are addicted to drinking drinks, and there is something wrong with their health. They often have nosebleeds for no reason, which makes the whole family very uneasy. In fact, when you are thirsty, you should drink more water. It is ok to drink a little drink properly, but it can't completely replace water.
If you don't drink milk, you will be malnourished. Milk is very important to everyone. It provides protein in high-quality food and contains essential trace elements and amino acids. However, some students are partial to food and refuse to drink milk, which leads to malnutrition. In fact, if you get into the habit of drinking milk every day, your health will be closer to your children.
Barbecue is delicious and too expensive. It is harmful for students to eat too much smoked food. If you often eat a lot of snacks with high calorie but no nutritional value before meals, it will cause gastrointestinal dysfunction in the long run; Moreover, long-term intake of protein food, smoked and burned too much in the body, is easy to induce cancer. /question/ 179 10993 . html