3000-word articles on college students' nutrition and health 1
As a special group in the social crowd, college students are in an important age stage in their life, and their demand for nutrition is special because of their heavy physical, psychological and learning tasks, because nutrition is an important material basis for adolescent students' growth and physical and mental health. Reasonable nutrition can promote their good growth and development, strong physique, full spirit and optimistic and stable mood; It can also promote their physical and mental health and prevent the occurrence of some serious diseases. Unreasonable nutrition can lead to malnutrition or overnutrition, which will damage their physical and mental health.
Keywords: college students' healthy diet nutrition
First, the nutritional status of college students
Nutrition is the material basis for maintaining life and health. Nutrition and physical condition are also important signs reflecting the progress of a country and society. The physical quality of a country's citizens is crucial to social development. Therefore, the national nutritional status is not only an important indicator of the country's social progress, but also an important factor affecting and restricting social and economic development. By the same token, economic development can also promote the improvement of nutrition and physical condition. With the development of economy, great changes have taken place in China's culture and education, and profound changes have taken place in dietary nutrition and physical fitness. College students are in the stage of growth and development, and their learning tasks are heavy. Their nutritional status has attracted much attention from the society.
In recent years, irregular diet has become one of the main factors that form the sub-health status of college students. College students obviously don't know enough about the importance of diet, and irregular diet is one of the main causes of digestive system diseases. Long-term irregular diet will not only cause malnutrition, affect the quality of sleep, but also affect the regulation of neurohumors and endocrine, which will have a great negative impact on students' health.
Two, college students' diet and nutritional supplement after physical exercise
College students are in the late adolescence. According to the definition of the World Health Organization, 10~20 years old is adolescence, which is a transition period from children to adults, and is characterized by the transformation of physical, psychological and social roles.
1, college students' dietary allocation
College students are in the prime of their youth and in the transition period to adulthood. Not only does physical development need enough nutrition, but heavy mental work and a large amount of physical exercise also need to consume a lot of energy materials. Therefore, reasonable meals and nutrition are helpful to improve college students' physical quality and learning efficiency.
College students should not only ensure enough food to supplement their heat energy needs, but also supplement enough and diverse non-staple foods. Generally, each person needs to supply 75% meat on average every day. 100g, beans 50? 1 00g, egg1? 2, 250 ml of milk, 500 g of vegetables and fruits 1? Two, basically meet the nutritional needs of one day. It is best to give priority to animal protein in protein, and high-quality protein accounts for 60% of protein, which should be evenly distributed among three meals a day.
2. Nutritional supplement after physical exercise
(1) Velocity motion
Speed sports are typical high-intensity sports, such as sprinting. Fast running requires high flexibility and coordination of neural processes, and at the same time, the body is highly hypoxic, so the source of energy is mainly the anaerobic decomposition and supply of sugar. After exercise, the diet should be rich in protein and sugar, and there must be enough phosphorus, vitamin B 1, vitamin C and iron. In addition, you should eat more alkaline foods such as vegetables and fruits to further adjust the acid-base balance in the body.
(2) Endurance exercise
Endurance sports, such as long-distance running, long-distance running, cycling, etc., have low exercise intensity, but long duration, large total calories required for exercise, and aerobic energy supply is the main energy metabolism. In order to ensure sufficient sources of heat energy and enhance the body's ability to absorb oxygen, the diet should contain high amounts of sugar, vitamin B 1, vitamin C, iron, potassium, sodium, calcium, magnesium and other elements, and appropriate amounts of fat and protein should be supplemented.
(3) Strength sports
Strength sports, such as weightlifting, apparatus gymnastics, throwing, etc., consume a lot of energy during practice, and the calorie production of diet must be high, so there should be enough sugar, protein and fat in the diet. In particular, strength training is conducive to the growth of muscle quality and strength. The demand for protein is greater than other events, and the supply can reach 2 grams per kilogram of body weight. In addition, in order to ensure the normal function of neuromuscular, we should also pay attention to supplement sodium, potassium, magnesium, calcium and other elements.
(4) dexterous movement
Dexterity sports, such as gymnastics, rhythmic gymnastics, and skills, are complex and diverse, require good coordination and dexterity, and have higher requirements for the nervous system. Food should be rich in phosphorus and various vitamins.
(5) ball games
Ball games have comprehensive requirements for the human body, such as strength, speed, endurance and agility, so they also have comprehensive requirements for nutrition. Sugar, protein, vitamin B 1, vitamin C and phosphorus must be sufficient in the diet.
(6) Swimming
Swimming is carried out in water, and the body radiates more heat. In addition to supplying necessary sugar and protein, the diet also requires enough fat and vitamin B 1, vitamin C and phosphorus.
Third, the status quo of college students' nutrition knowledge, behavior attitude and eating habits
1. The nutritional status of students is closely related to their nutritional knowledge, behavior and attitude.
According to the relevant investigation, students' correct nutritional attitude and the formation rate of dietary behavior are not high, and behaviors such as skipping breakfast and eating snacks are more common. Most students lack necessary nutrition knowledge and generally have unreasonable dietary behaviors, but they have a good sense of healthy eating, are willing to accept more nutrition knowledge and correct bad eating habits.
2. The arrangement of college students' diet, vegetarian diet and nutrition and three meals a day.
Generally speaking, 36.43% of college students have the dietary concept and habit of combining vegetarian and vegetarian nutrition, 43.39% of college students can sometimes combine vegetarian and vegetarian nutrition, and more than 15.44% of college students basically ignore the combination of vegetarian and vegetarian nutrition and eat whatever they have. Therefore, college students are a group with unbalanced nutrition that deserves attention. A reasonable diet should ensure that all the nutrients necessary to maintain good health are met, and the proportion of various nutrients meets the needs of the human body.
3. College students' attitude and behavior towards basic dietary nutrients.
Milk and milk-based foods are rich in nutrients such as protein, calcium and phosphorus. A cup of milk (250 ml) a day can get 250 mg. The survey results show that milk has not become the mainstream of college students in protein. Most students' intake of milk is at random. The survey results show that more than 60% of college students are picky eaters.
4. Examples of reference standards for college students' recipes
Recipe 1
Breakfast: 250ml of milk, 200g of bread (flour) and 50g of boiled eggs.
Lunch: rice (200g of japonica rice), fried pork 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 (flour150g), lily shrimp (50g of shrimp, 25g of carrot, 25g of bell pepper, 5g of vegetable oil, lily, starch, monosodium glutamate and salt), beef soup (50g of cabbage, 50g of dried bean curd, 50g of carrot, 50g of potato, 50g of beef and vegetable oil).
Extra food: seasonal fruit.
Recipe 2
Breakfast: millet porridge (millet100g), 250ml milk and poached eggs (50g eggs).
Lunch: rice (japonica rice150g), three shredded fish (50g lean pork, 50g carrot, 5g potato100g vegetable oil, shredded ginger, pickled pepper, soy sauce, vinegar, sugar, monosodium glutamate and salt), fried vegetables with mushrooms (200g green leafy vegetables, 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), and garlic chrysanthemum (chrysanthemum).
Extra food: seasonal fruit.
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 (japonica rice150g), scrambled eggs with garlic sprouts (garlic sprouts100g, eggs 50g, vegetable oil 5g, and appropriate seasoning), beef tenderloin with celery (50g lean beef, celery stalk100g, vegetable oil 5g, and appropriate seasoning), and spinach.
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 and salt), and stewed potatoes with kidney beans (25g of lean pork, appropriate amount of salt).
Extra food: seasonal fruit.
Recipe 4
Breakfast: 250ml milk, egg cake (flour150g, eggs 50g, sugar 25g).
Lunch: rice (japonica rice150g), shrimp tofu (tofu with inner fat100g, shrimp 50g, vegetable oil 5g, starch, monosodium glutamate and salt), fried vegetables (fresh vegetables150g, vegetable oil 5g, monosodium glutamate and salt).
Dinner: Pork and vegetable steamed stuffed bun (flour150g, lean pork 50g, seaweed150g, vegetable oil 5g, seasoning 5g), laver and egg soup (egg 50g, laver and seasoning 50g).
Extra food: seasonal fruit.
Recipe five
Breakfast: Shrimp wonton (50g shrimp, vegetable100g, flour100g, proper amount of seasoning) and 250ml milk.
Lunch: rice (japonica rice150g), moo Shu pork (30g of shredded pork, 50g of eggs, 5g of vegetable oil, proper amount of fungus and seasoning), eggplant braised in sauce (30g of pork lean meat, eggplant150g, 5g of vegetable oil, proper amount of soy sauce and seasoning), and mung bean soup (mung bean).
Dinner: black rice steamed bread (black rice flour150g), sweet and sour sparerib (sparerib 300g, vegetable oil 5g, appropriate amount of seasoning), stewed tofu with oyster (oyster100g, tofu100g, vegetable oil 5g, coriander, onion, ginger, etc.
Extra food: seasonal fruit.
Recipe 6
Breakfast: egg pancake (flour150g, egg 50g, vegetable oil 5g, seasoning amount), milk 250ml, fried mung bean sprouts (mung bean sprouts 200g).
Lunch: boiled dumplings (noodles100g, lean meat 80g, green vegetables150g, vegetable oil 5g, proper amount of seasoning) and mung bean porridge (50g of japonica rice and 25g of mung bean).
Dinner: red bean rice (japonica rice150g, red bean 25g), stewed swordfish (swordfish100g, vegetable oil 5g, onion, ginger, garlic, cooking wine, soy sauce and monosodium glutamate), fried celery shreds (celery 75g, dried bean curd 30g, vegetable oil 5g).
Extra food: seasonal fruit.
Recipe 7
Breakfast: bread (200g of flour), 250ml of milk and 50g of boiled eggs.
Lunch: rice (japonica rice150g), stir-fried mutton with cumin (mutton100g, auricularia auricula 2g, carrot 50g, vegetable oil 5g, and appropriate amount of seasoning), roasted rape with mushrooms (fresh mushrooms 50g, rape150g, vegetable oil 5g, and appropriate amount of seasoning).
Dinner: Lily porridge (50g of japonica rice, appropriate amount of lily), steamed bread (flour100g), fried onion (50g of pork loin, 50g of lean pork, 2g of onion100g, 2g of fungus, 5g of vegetable oil, appropriate amount of seasoning), shredded green pepper bean curd (50g of green pepper, tofu skin/00g).
Five, the harm of college students' nutritional imbalance and examples of common diseases
Current choice? Fast food? The crowd is mainly college students and white-collar workers. Because of busy work and no time to have a serious meal, they often choose fast food to solve their lunch or breakfast. Experts pointed out that? Fast food family? There are three major problems in eating habits: first, the time is irregular, 56% of white-collar workers and college students have breakfast occasionally, and 58% of white-collar workers and college students have dinner at 19 -2 1 hour, or even later; Second, the diet is unscientific. Blindly seeking speed, or losing weight at random, resulting in gastrointestinal dysfunction; Third, it is often fried? Fast food? Food is dominant, with few varieties and incomplete nutrition.
Experts stressed that when it is inevitable to choose fast food, it is necessary to balance the diet. Experts recommend eating two or three meals a week. If you are really busy at work and are too lazy to cook, choose fast food often? Fast food family? Experts suggest that fruits and vegetables should be supplemented appropriately, such as choosing non-fried instant noodles, adding an egg or adding fresh cucumbers and tomatoes when making instant noodles.
The core of the national fast food health project is how to improve the health of people who are used to using fast food in response to the increasing use of fast food in today's society.
Unbalanced nutrition, seriously affected? Fast food family? In good health. Gao Junpu, deputy secretary-general of the Chinese Preventive Medicine Association, said that if all the fast food choices are fried, a fried fast food needs a very high number of calories a day, and eating such fried fast food all day will have some effects on the human body, causing obesity, hyperlipidemia, or cardiovascular diseases.
VI. Recommendations:
How to arrange three meals a day? This seems to be a simple problem for contemporary college students, but it is not so easy to really make a reasonable diet to meet the requirements of college students. At present, college students are generally in their twenties, and their bodies are still in a vigorous stage of development. On the one hand, they need reasonable and sufficient nutrition to meet their physiological needs; On the other hand, it takes a lot of mental work to adapt to the intense study in universities. Therefore, college students should arrange their diet reasonably.
The suggestions are as follows:
① Diversification of food collocation
Choose as diverse dishes and staple foods as possible in the diet to ensure the adequate supply of various nutrients. The six well-known nutrients are: protein? Fat? Carbohydrate? Inorganic salt? Vitamins Water. Each food contains different kinds and quantities of nutrients. At present, there are comprehensive nutrients in the dishes of university restaurants, which have been included in different dishes. However, the consumption level of college students is limited, so it is impossible to have a comprehensive diet in one meal, which makes it difficult to ensure the full supply of nutrients. Moreover, some students have a big appetite for favorite foods and scoff at those they don't like, which makes it even more difficult to ensure a comprehensive intake of nutrients. Therefore, when students eat, they should constantly change varieties to ensure a diversified diet.
② Balanced calorie intake of three meals.
Properly arrange the proportion of calorie intake for three meals. There is such a proverb? Have a good breakfast, a full lunch and a small dinner? . At present, the calorie supply of college students is basically up to standard, but the distribution of calories among three meals is not perfect. The calorie intake of three meals is 30% for breakfast, and 35% for lunch and dinner.
The indispensable trace elements for human beings include thirteen or four kinds of iron, fluorine, zinc, copper, copper, cobalt, chromium, manganese, nickel, silicon, iodine, selenium, tin and vanadium. In order to enhance physical fitness, how to? Chinese food? Get the ideal elements?
First, eat often? Coarse food? . Many nutritional elements of grain are concentrated in the husk. For example, refined white flour with a flour yield of 72% can only retain one fifth of the original wheat? Magnesium? And one in seven? Chromium? . Refined white sugar contains only coarse sugar 1% magnesium, 7% complex, and inorganic salts are 30 times less than coarse sugar.
Second, you can't? Partial eclipse? The human body needs to supplement different nutrients and should use different fruits and vegetables, eggs and meat in moderation.
Three is? Eat vegetables and drink vegetable soup? . Cooking and eating stuffing often? Squeeze? Drop vegetable soup. Don't you know that vegetable soup is rich in precious metals in plant cells? Potassium? ; The dish itself has become? Low-potassium vegetables? . Lack? Potassium? It is very bad for the heart and blood pressure. So,? Original soup turns into original food? Eating vegetables and soup is a scientific and reasonable diet.
The fourth is to avoid? Take medicine? The nutrition of natural food is balanced. What if? Take medicine? Excessive intake of an element? Including essential trace elements, will become? Toxicity? Life may be affected as a result. So, we should start with. Chinese food? Ask for nutrition in the hospital, and don't abuse nutritional drugs.
Fifth, do not eat? A filthy diet? . As we all know, the pollution of heavy metals is more serious than that of pesticides and other organic substances. Because pesticides and other compounds can be slowly decomposed and purified in nature? Nontoxic? Matter. However, toxic elements cannot be decomposed, which will cause adverse consequences after entering the human body. Therefore, toxic elements have contaminated the diet to avoid the entrance.
③ Quality supply in protein.
The intake of protein should be increased. Protein is the basis of life activities, which can't be stored in the body, and it must be ingested every day, so it is necessary to ensure the supply of protein. According to the survey data, the supply of protein for college students is generally insufficient, and the composition is mostly plant protein, and the proportion of animal protein is very small, and the quality is poor. Therefore, protein-rich raw materials should be added to the diet, such as lean pork, chicken and duck meat, eggs, milk and bean products. You can drink some soybean milk for breakfast, and milk is better. Considering the financial situation of some students, we can eat more bean products, which is of great benefit to supplement protein. The intake of protein should reach the standard of 70g per day, and the protein of animals and beans should account for more than one third.
④ standardization of fat intake
We should appropriately increase the intake of fat in our daily diet. Fat, including neutral fat and lipid, is an important thermal nutrient for human body. In addition, phospholipid sterols contained in fat have a certain effect on improving the function of brain nerves; There are also some fat-soluble vitamins, which are the main ways to supply vitamins A, D, E and K. Therefore, the intake of fat should meet the needs of the body. At present, some students suffer from? Dieting style? The influence of excessive control of fat intake, a little talk? Fat? Color change, which is not desirable. And now students' fat intake rarely reaches the standard of 50g per day. Therefore, we should increase the intake of fat by eating more animal dishes or dishes cooked with vegetable oil.
⑤ Enrichment of vitamin absorption.
Eat more foods rich in vitamins in your diet. Vitamins include fat-soluble and water-soluble, which are essential substances for regulating physiological functions in the body. Animal liver, some seafood and vegetable oil are the main sources of fat-soluble vitamins; Vegetables and fruits are the main sources of water-soluble vitamins. Some vitamins, such as VC, are easily destroyed during cooking. Therefore, when choosing dishes, students should focus on fruits, vegetables and livers rich in vitamins, and also take some remedial measures, such as eating more (raw) fruits and vegetables with more vitamins, such as tomatoes, cucumbers, green peppers and carrots. ⑥ Rationalization of diet arrangement.
We should pay attention to the reasonable arrangement of diet according to seasonal changes. Food has four characteristics: cold, hot and cool: warm food should be eaten in winter; It is advisable to eat cold food in summer; Spring and autumn should also be treated differently. For college students, especially some female students, we should pay more attention to eating mutton, dog meat and pork cooked by burning, stewing and stewing in winter. In summer, you should eat some light food cooked by cold salad and stir-frying, but it should be noted that winter should not be extremely warm and summer should not be cold. In addition, the intake of irritating foods should be restricted. Besides long-term eating habits, spicy and acidic foods should not be overeated, otherwise it will cause irritability and easily make the nervous system lose balance, which will lead to great mental and emotional fluctuations, especially smoking and drinking, and it is advisable to eat less strong tea and coffee.
VII. Concluding remarks
College students have little or no concern about nutrition knowledge, and they don't pay attention to whether their dietary behavior will affect their health. Colleges and universities should speed up the popularization of college students' nutrition knowledge, promote the development of good dietary behavior and living habits, and improve their physical and mental health.
College students' nutrition and health papers 3000 words 2
abstract:
The college age is an important stage to learn knowledge and grow up, and it is also an important stage to form good eating habits. It is of great significance to master certain nutrition knowledge and form good eating habits at this stage to promote growth and ensure good health. Especially for contemporary college students, the mission entrusted to us by the times is that we must have a healthy body and be full of vigor and vitality of young people in order to become the pillars of the country. Then, we should pay attention to ourselves and health. Taking zhejiang university city college as an example, this paper comprehensively discusses the current dietary status of college students from three aspects: the general situation of college students' dietary nutrition, the role of college students' balanced diet and the countermeasures to improve their dietary quality, so as to enhance their awareness of balanced nutrition.
Keywords: diet, nutrition, health, general situation and measures
Foreword:
Diet is an essential substance to maintain human life, and a healthy diet is more important. Most people who have not solved the problem of food and clothing and have just solved it eat for the first purpose. Most people who are well-off or rich eat for the second purpose, that is, to attach importance to food. As everyone knows, delicious and delicious food are definitely not equal to nutrition. Few people clearly eat for the third purpose, which is the fundamental reason why only 5% people in the world are completely healthy.
For every college student, if he wants to maintain a really healthy body, it is not a question of whether he needs nutrition knowledge, but a question of how to establish a correct diet concept as soon as possible under the professional guidance. Correct diet and lifestyle, combined with correct physical and mental exercise and optimistic attitude and emotions, is the most effective healthy lifestyle. In order to make more people realize this, health educators shoulder a very heavy historical task.
The purpose of studying the dietary status of college students;
1. Help college students acquire scientific nutrition knowledge. It is very important to know how to eat all kinds of foods scientifically and reasonably, and to obtain all kinds of nutrients with appropriate quantity from them, so as to prevent malnutrition or overnutrition and eliminate health risk factors, thus maintaining good health. At present, many college students lack nutrition knowledge, and there are many misunderstandings in food choice, consumption and dietary behavior, which will have a negative impact on their nutritional status and health. Therefore, it is necessary to carry out nutrition education and publicity for college students in an all-round way and gradually improve their nutrition knowledge level.
2. Help college students to establish a correct concept of nutrition. Correct nutrition concept can urge college students to turn nutrition knowledge into motivation of behavior and habit. The influence of nutrition on health is a long-term process, and the dietary structure is unreasonable. It takes a long time to show the harm of bad eating habits such as partial food and picky eaters, overeating and drinking. Therefore, it is necessary to carry out targeted nutrition education for college students to help them establish a personalized dietary structure, so that everyone can achieve their best level.
3. Help college students to form healthy eating habits. Guide college students to consume food wisely, and strive to help them gradually get rid of unhealthy food consumption behaviors and habits and optimize the dietary structure.
Intervention measures should be taken to improve the nutritional status of college students and prevent various chronic diseases related to nutrition. At the same time, college students' self-discipline, self-education and self-practice are very important for them to form healthy eating habits.
Bad eating habits of college students in our school;
1. Only 20% of students insist on three meals a day.
From the point of view of dietary regularity, only 33.9% can ensure the regularity of three meals, and only 24.2% students never miss any of the three meals. In addition, college students' diet is arbitrary, and 60% of them never pay attention to the nutritional collocation of food. More than half of them mainly consider the principle of simplicity when eating, and 50.4% of them are influenced by their mood.
2. Seventy percent of girls eat snacks to relieve boredom.
55. 1% of college students eat snacks to relieve their emotions because of boredom, and the proportion of girls is as high as 70.4%, which is related to the psychological characteristics of girls themselves, and their ability to relieve their emotions is poor. Only 25.8% of college students eat slowly, and some college students are used to wolfing down their meals, eating quickly, especially boys. Girls, on the other hand, like watching TV or books while eating, so they are not focused enough.
Nearly half the students are used to drinking beer.
Students who drink beer 1-2 times a month account for 48.3%, and those who drink beer more than 3 times account for 19%. Some students even drink beer more than 10 times a month, and the proportion of boys is higher than that of girls. There are also 35% boys who drink 1-2 times a month.
4. Most people have the habit of soaking in Internet cafes.
Computers have gradually become learning tools, and students have been exposed to computers for longer and longer. Even many students are surfing the Internet during meals, which is followed by worse health. Sitting in front of the computer for a long time during and after meals makes the gastrointestinal function subside. In addition, most students who surf the Internet have no choice about diet, and their food nutrition intake is insufficient.