Investigation on Dietary Health of Middle School Students (Summary Report)
With the continuous improvement of people's living standards, the dietary health of middle school students has become a difficult problem that puzzles modern people. Our group investigated the dietary status, dietary misunderstanding and dietary collocation of middle school students. The following is the conclusion report.
The present situation and misunderstanding of contemporary middle school students' diet
1, "It's better to be full than hungry."
Based on instinctive needs, people think that "it is better to be full than hungry". Many parents always advise their children to eat more to prevent their children from starving. Some children are in high school, and their mothers are still carrying rice bowls, chasing children who refuse to eat and begging him to eat more; When receiving guests at home, the guests are full, so they should be advised to eat more, so as not to make others hungry. As a result, I am full every day, while my grandparents are getting fatter, my parents are getting fatter and my children are getting fatter. It is difficult to lose weight after eating fat, because the habit of eating enough meatballs for a long time has been developed.
2. The collocation of three meals is unreasonable.
This is the most realistic problem that parents and children should pay attention to, and it is also the main reason for the decline of students' health status year by year. Now middle school students are the "little emperors" in their families. They can get anything they want and eat anything they want. However, people lack scientific understanding of three meals a day, and there are many incorrect practices in dining, which leads to unsatisfactory quality of three meals a day in many families.
The day is in the morning. The quality of breakfast directly affects the healthy growth of children, but the breakfast situation of students is not ideal. Someone once investigated the breakfast situation of more than 0/000 students in/kloc-,and the results showed that 60%~80% students could not eat reasonable breakfast. About 40% students don't eat breakfast; Although some students eat breakfast, most breakfast foods come from fried dough sticks and steamed bread in street breakfast stalls, which are single in variety and poor in sanitary quality. Eating breakfast has a good effect on improving students' hemoglobin level. Breakfast is too important for children, so we should all pay attention to it and take action.
The problem of lunch is also very serious. In order to lose weight, many girls don't eat lunch at all, but go to the street to buy fried snacks or chocolate to satisfy their hunger; Some male students don't eat lunch, but buy cigarettes with lunch money given by their parents; The food in some schools is of poor quality, so students don't like it, so they throw out the school food and buy things at the stalls outside the school. Some students are picky eaters, and the school meals are not to their taste, so they give them to others ... This fact shows us that it is imperative to popularize students' nutritious lunches, which is a major event to protect students' health. If there is a nutritious lunch at school, parents should mobilize their children to insist on eating nutritious lunch at school and not buy it everywhere. If there is no nutritious lunch at school, we should solve the problem of students' lunch as soon as possible.
Dinner is a meal for the whole family to get together in a day. Many parents think that "the family didn't have a good breakfast, but they managed to have lunch outside, so they should make up for their dinner." Therefore, most families have rich dinners, including fish, meat, four dishes and one soup. In fact, this kind of dinner is unreasonable. According to the viewpoint of nutrition science, dinner should be light and delicious, which is beneficial to sleep for several hours after dinner. If the dinner is too full and greasy, and the food can't be digested and absorbed after dinner, people will sleep. During sleep, the brain can't get a complete rest because the gastrointestinal system still has to digest and absorb food. The gastrointestinal burden is too heavy, and it is easy to have nightmares when sleeping at night, which leads to poor sleep at night. Other families eat dinner too late, and children fall asleep after dinner without any activity, which will make people fat because of heat accumulation.
3. "Emotional" consumption
Many parents don't pay much attention to their children's eating habits of three meals a day, but they do not hesitate to eat nutrients and buy imported food for their children. When children have money in their hands, food consumption will naturally increase, so there are many practices that are both ahead of consumption and harmful to health. For example, some middle school students drink alcohol too early. Students like to take foreign food as the first choice for parties, and parents also reward their children with promises such as "take you to KFC" and "get 100 points to McDonald's". The superb management strategies and promotion methods of foreign fast food restaurants have constantly induced China children to gradually develop from tasting foreign fast food many times to liking foreign fast food.
Reasonable diet
1 protein
Protein plays an important role in human life activities. It is the main component of human tissue cells and can repair and renew human tissues. Protein can supply heat energy, which can be consumed as heat energy when carbohydrates and fats ingested from food are insufficient; Protein can regulate physiological function, and high-protein food can protect internal organs and maintain the normal function of nervous system, especially for students who study hard. If they eat enough high-quality protein, their nervous system function will be enhanced, their brain cells will be active, and their understanding and memory will be enhanced. In addition, the maintenance of human acid-base balance, the normal metabolism of water, the transmission of genetic information and the transport of nutrients are all closely related to protein.
Because fish is rich in protein, experts advise us teenagers to eat more fish. Tofu and bean products have high protein content and good quality, so we should eat more tofu and bean products.
2. Lipids
Lipids are good energy storage materials. Fat can provide heat energy for human body, form human tissues, maintain body temperature and protect internal organs, promote human growth and development, maintain the health of skin and capillaries, reduce radiation damage to skin and protect skin. Cholesterol is the raw material for the synthesis of bile acids, steroid hormones (especially sex hormones) and vitamin D3 in the body, and it is also a component of human brain and nerve tissue.
They mainly refer to what we usually call oil, including animal oil and vegetable oil. When choosing oil in daily diet, nutritionists suggest that animal oil and vegetable oil should be mixed, and the appropriate ratio is 1 animal oil and 2 parts vegetable oil.
3. sugar
The main function of sugar to human body is to provide heat energy, which is the most important energy-supplying substance for human body. In our survey, many middle school students don't eat staple food in order to lose weight, which will make people's brains dull due to lack of energy sources and affect the learning effect. Sugar also has the functions of saving protein, protecting liver and detoxifying. Some middle school students only eat milk and eggs for breakfast, instead of staple food. Protein in eggs and milk is consumed as rice steamed bread in morning study and activities, which can't form and repair body tissues. This is actually a waste of protein. If there is a staple food in breakfast, protein, as a heat energy consumption, will be saved and let it play its due role in the body.
4. Inorganic salts
Macroelements closely related to middle school students' diet are calcium, phosphorus, potassium and sodium, and trace elements are iron, zinc, iodine and selenium.
Calcium is the main component of animal bones and teeth, which can regulate blood coagulation and muscle contraction. Milk and dairy products are the best foods containing calcium, and the absorption rate of calcium in fresh milk is high in human body, so we advocate drinking more milk. In addition, vegetables and beans are also rich in calcium.
Phosphorus plays an important role in energy and substance metabolism. It forms bones and teeth with calcium. Phosphorus is a component of adenosine triphosphate, a high-energy substance in human body. Another function of phosphorus is to help the absorption and transportation of nutrients. However, excessive intake of phosphorus is harmful to health. In our investigation, we found that many middle school students like to drink and often take water with them. Soft drinks, Coca-Cola and other beverages contain high phosphorus, which will cause calcium loss in human body and should attract the attention of middle school students and parents.
Iron is a trace element that human body is easy to lack and indispensable. Most of the iron in human body exists in hemoglobin and myoglobin. How to improve the digestion and absorption of iron? You can eat some foods rich in vitamin C while supplementing iron; Iron is easily absorbed when cooking in an iron pan; The decomposition products of protein in food can form soluble compounds with iron, which makes iron easy to absorb; A high calcium diet is beneficial to iron absorption.
The demand of iodine in human body is very small, but it participates in the synthesis of thyroxine, is a necessary trace element for human reproduction, and is closely related to the growth and development of children. If you lack iodine, you are prone to endemic goiter and other diseases. Seafood such as lobster, oyster, kelp and laver contain the most iodine, while the iodine content in vegetable leaves is higher than that in vegetable roots, and the iodine content in spinach leaves is the highest among plants.
Zinc is a component of 18 enzymes in human body, and it is also related to the activities of many enzymes. If teenagers lack zinc, it will lead to the decline of physical resistance and hinder their growth and development. So what foods can you eat to supplement zinc? Oyster is the food with the highest zinc content, lean meat, liver and egg yolk are the new main food sources for children, and fish and seafood are also rich in zinc.
5, vitamins
Vitamin type Vitamin A Vitamin B 1 Vitamin B2 Vitamin C Vitamin D Vitamin E
The main foods are animal liver, coarse grains such as spinach and carrots, animal viscera such as bean products and wheat germ, fresh vegetables such as milk and egg products, animal liver such as fruits, vegetable oils such as marine fish and eggs, and cod liver oil.
6. Water
Water is an essential nutrient for human body. If you drink too much water in your daily life, it will increase the burden on your kidneys and cause water poisoning. In severe cases, it will cause human circulatory failure. In our questionnaire, we found that many students like to eat cold food, but they don't know that the water in these cold foods is mixed with food additives and needs more heat energy when dissolved. Excessive use will cause weakness of the spleen and stomach, which will cause metabolic dysfunction of the human body. According to the survey, nearly 20% students don't drink water at school, about 50% students drink tap water at school, and more than 20% students use drinks instead of water every day. It can be seen that the drinking water problem is seriously threatening children's health!
7. Edible fiber
Dietary fiber is an important part of human food. Because of its special health care function, it is designated as the seventh kind of nutrients in human body. Many students often have dry stools because they drink less water and eat more animal food. The intake of dietary fiber should be appropriately increased in three meals a day to ensure smooth stool. Dietary fiber can not be digested and absorbed by human body, but it can help gastrointestinal peristalsis and promote excretion. It can also slow down the absorption rate of carbohydrates in food and play a certain auxiliary role in the treatment of diabetes. It can also be combined with bile acid, which is the discharge of bile salt and plays a role in lowering blood lipid.
Reference nutrition recipes for middle school students
Recipe 1
Breakfast: 250 ml milk, whole wheat bread and 1 boiled egg.
Lunch: rice (200g of japonica rice), fried meat slices with mushrooms (50g of fresh mushrooms, 50g of pork, 5g of vegetable oil, cooking wine, starch, egg white and monosodium glutamate), and fried vegetables (200g of vegetables, 5g of vegetable oil, monosodium glutamate and salt).
Dinner: steamed bread (150g flour), lily shrimp (50g shrimp, 25g carrot, 25g sweet pepper, 5g vegetable oil, lily, starch, monosodium glutamate and salt), beef soup (50g cabbage, 50g dried bean curd, 50g carrot, 50g potato, 50g beef and 5g vegetable oil).
Extra food: seasonal fruits.
Recipe 2
Breakfast: millet porridge (1 00g of millet), 250ml of milk and poached eggs (1egg).
Lunch: rice (150g of japonica rice), three shredded fish (50g of lean meat, 50g of carrots,100g of potatoes, 5g of vegetable oil, shredded ginger, pickled peppers, soy sauce, vinegar, sugar, monosodium glutamate and salt), fried vegetables with mushrooms (200g of green vegetables, 50g of mushrooms).
Dinner: gold and silver rolls (flour100g, corn flour100g, sesame sauce, salt), steamed fresh fish (all kinds of fresh fish150g, vegetable oil 5g, onion, shredded ginger, salt), garlic chrysanthemum (chrysanthemum).
Extra food: seasonal fruits.
Recipe 3
Breakfast: japonica rice cake (flour150g), 250ml milk, preserved eggs mixed with tofu (50g lead-free preserved eggs, 50g internal fat tofu).
Lunch: rice (150g of japonica rice), scrambled eggs with garlic sprouts (100g of garlic sprouts, 50g of eggs, 5g of vegetable oil and appropriate seasoning), beef tenderloin with celery (50g of lean beef,100g of celery stalk, 5g of vegetable oil and appropriate seasoning) and spinach vermicelli soup.
Dinner: black rice porridge (40g of japonica rice, black rice10g), steamed bread (flour150g), fried pork liver, 50g of pork liver, 50g of pea seedlings, 5g of vegetable oil, pepper, yellow wine, monosodium glutamate, salt, stewed potatoes with kidney beans (25g of lean pork, kidney beans).
Extra food: seasonal fruits.
Recipe 4
Breakfast: Shrimp wonton (50g of fresh shrimp, 0/00g of vegetables, 0/00g of flour, appropriate amount of seasoning) and 250ml of milk.
Lunch: rice (150g of japonica rice), moo shu pork (30g of shredded pork, 50g of eggs, 5g of vegetable oil, proper amount of fungus and seasoning), braised eggplant (30g of lean pork,150g of eggplant, 5g of vegetable oil, proper amount of soy sauce and seasoning), and mung bean soup (proper amount of mung bean and rock sugar).
Dinner: black rice steamed bread (black rice flour150g), sweet and sour pork ribs (300g of pork ribs, 5g of vegetable oil, and appropriate amount of seasoning), stewed tofu with oyster (0/00g of oyster/kloc, 0/00g of tofu100g of vegetable oil, 5g of coriander, onion, ginger, etc.
Extra food: seasonal fruits.
(4) Summary
Middle school is the most important and favorable period to acquire knowledge, health and physical fitness. Good nutrition, proper exercise and reasonable work and rest are three important factors that affect their physical and mental development. In adolescence, the body develops extremely rapidly, all organs are increasing, and the functions of the brain, heart, liver and kidney are increasing. In addition, high-intensity study and a lot of activities also need more calories and nutrition. The calories mainly come from rice, flour, fat and protein, so middle school students should eat three meals first. Eat more fish, lean meat, eggs, milk and bean products, which are rich in protein. At the same time, we should supplement enough vitamins and minerals. Teenagers' metabolism is vigorous, bones grow rapidly, and the number of muscle cells rises linearly. Special attention should be paid to the supply of calcium, phosphorus, magnesium and vitamins A and D. The formation of a large number of tissues needs iron, and anemia will occur if the supply is insufficient, especially for girls who lose a certain amount of blood every time due to menstrual cramps, so iron supplementation is more important. In addition, with the strengthening of thyroid function, more iodine is needed; Both physical development and the gradual maturity of sexual organs need zinc; Maintaining normal metabolism, growth and development is inseparable from the supply of adequate vitamins.
We should develop good eating habits from childhood to ensure a balanced mix of various nutrients.