Healthy diet for college students 1
abstract
Physical education reform in colleges and universities has been carried out for many years, and gratifying achievements have been made. However, according to an expert survey, the physical health level of college students is declining at present, which has attracted the attention of relevant education administrative departments and experts. In this regard, the author puts forward some countermeasures and suggestions, hoping that the predecessors will discuss with each other in order to change the physical health status of college students as soon as possible.
Keywords college students' physical health countermeasures
First, the current physical health of college students
1, from 1995 and 2000, and from 2002 to 2004, we can see that the height, weight and chest circumference of college students in China are increasing, and the age of female students' morphological development is earlier than that of male students. The average height and chest circumference of urban boys and girls are higher than those of rural students, which shows that the development level of rural students is relatively behind that of urban students. In 2002, the students' vital capacity continued to decrease on the basis of the decrease of 1995 in 2000, with the average decrease of 168ml and 78ml for boys and girls, and increased to 27ml and 36ml respectively in 2004 on the basis of 2002.
2. Improvement of students' nutritional status: Compared with 1995 and 2000, the detection rate of malnutrition among college students declined slightly. However, the detection rate of body weight decreased significantly. In 2004, there was a certain decline compared with 2002.
The following table:
3, physical fitness index decline
In 2004, compared with 2002 and 2000, the quality of Chinese college students in speed, explosive power, strength and endurance showed a downward trend. The 50-meter running of college boys continued to decline, and the standing long jump in 2002 decreased by an average of 5. 1 cm compared with 2000, and the sit-ups reflecting women's waist and abdomen strength19-20. In 2004, compared with 2002, the speed of boys increased, but the standing long jump of girls decreased by 5.5 cm, and the average number of sit-ups decreased by 1 time. There was no obvious change in grip strength and step test index level.
4. Overweight and obesity among students have increased, which has become an important hidden danger affecting the health of urban and rural students. The detection rate of obesity among students continued to rise in 2002 on the basis of the increase in 2000 1995, as shown in the following table:
5. The rate of students' poor eyesight remains high. In 2002, the detection rate of students' poor eyesight was 77.95%, including 75.7 1% for boys and 80.39% for girls. In 2000, the detection rate of students' poor eyesight was 80%, 77.8% for boys and 82% for girls.
The above situation shows that strengthening the leadership of physical education in colleges and universities and conscientiously implementing college education? Health first? The guiding ideology is urgent. The improvement of students' physical development level, nutritional status, physical fitness and health level must also deepen education reform, promote quality education in an all-round way and attach importance to health education. Track and field, ball games and individual sports meetings on university campuses must also be vigorously carried out, especially CUBA and Philips University Football League. The 23rd World Universiade held in Izmir in 2005 was the first China university sports delegation organized by the Ministry of Education in China. They exceeded their pre-competition expectations and ranked second in the gold medal list, which showed us the hope of cultivating high-level athletes in universities and the initial results of combining education with sports. It has a great influence on the development of sports activities in colleges and universities. While we fully affirm our achievements, we also see some problems in college students' physical health.
(1), students in school lack physical exercise (lack of time and intensity), school venues, equipment, time and arrangement are not guaranteed, and some students lack the perseverance to exercise hard. (2) With the economic growth, the improvement of living standards, the unreasonable eating habits and food structure, and the lagging publicity of nutrition knowledge, students become obese. (3) With the prevalence of electronic games, the popularization of computers, the development of network information, and the aggravation of students' schoolwork burden, students spend too much time using their eyes at close range, which is the main cause of myopia. (4) The accelerated pace of life, social competition, increased pressure for further studies and employment, and mental stress are also factors that cannot be ignored. How to break through? Gold medal country, weak country? What about this strange circle? The Ministry of Education has put forward specific requirements for schools of all levels and types: one hour of exercise every day, 50 years of healthy work and a happy life. In this regard, the author believes that we should seriously study and implement specific measures to ensure. Physical and mental health of college students
Second, the overall improvement of students' physical fitness countermeasures
The overall improvement of college students' physical quality has attracted the attention and attention of relevant experts. Experts believe that the existence of this problem will lead to the decline of the quality of our citizens, which is contrary to the quality education now being implemented. How to solve this problem, prevent students' physical quality from continuing to decline, strengthen the leadership and management of physical education in colleges and universities, and earnestly implement and implement the work of college students' physical health standards is very important. The author believes that it is very important to start from the following aspects:
1, strengthen leadership, conscientiously implement? Health first? The guiding ideology of. Students' physical health should be highly valued by educational administrative departments at all levels and school leaders. From the perspective of improving the quality of the Chinese nation, we fully realize the importance of improving the health level of college students. According to the requirements of the Regulations on School Physical Education, we should implement various measures, do a good job in hardware and strengthen the construction of venues and facilities, so as to ensure students' activity time.
2. Further strengthen the education of college students' health awareness and sports awareness. Let everyone fully realize that physical education plays an irreplaceable role in school education and in improving people's psychological quality and ideological and moral quality. What is physical fitness? A car carrying knowledge and a moral house? Is an indispensable material basis for people to study, work and live? It is an important content of productivity and combat effectiveness. Health is the greatest wealth in life, and a healthy body is the premise of serving the motherland and the people. Therefore, we should persist in exercising in a balanced way and enhance our physique.
3. Insist on the reform of physical education and improve the teaching quality. To improve students' health level and promote their all-round and harmonious development, in order to cultivate high-quality workers needed by socialist modernization, we should build a scientific system of Physical Education and Health around the goal of promoting students' physical and mental health, adhere to people-oriented, student-centered, and combine science with practicality in teaching; Combine fitness with culture, organize teaching systematically and hierarchically, give full play to the complementary and overall role of teaching materials, adopt personalized teaching for different individuals in teaching, encourage multilateral mutual assistance activities between teachers and students, students and students, give full play to students' physical potential, strengthen guidance on students' learning methods and exercise methods, improve students' ability of self-study and self-practice, and form the unity of teaching methods and learning methods. In the evaluation of students, the goal of all-round physical and mental development should be established, and the comprehensive evaluation of students' attitudes, habits, emotions and cooperation should be realized from the teaching in physical education class. Therefore, it is very important to reform the teaching materials and methods in physical education class.
4. Actively carry out mass sports activities in a planned and organized way. Extracurricular sports activities include extracurricular exercises and extracurricular competitions. In organizing activities, we should face all students. That is to say, we should make use of the existing facilities to carry out a variety of sports activities, traditional track and field and ball games in colleges and universities, as well as small and diverse exercise programs that most students love, organize students to actively participate in activities, and even take the participation in activities as an integral part of students' sports performance assessment, which will play an evaluation-oriented role for students. In order to ensure that students have extracurricular activities twice a week, it is suggested that schools should not arrange cultural classes at 7 or 8 pm every day to reduce students' learning pressure and increase their free time. At the same time, it is necessary to strengthen the management of the surrounding environment of the school and the management of students themselves, so as to eliminate the influence of external factors on students' health. Internet cafes, bars, dance halls, electronic game rooms and other entertainment places around the school have a great influence on the physical and mental health of college students. It has a certain influence on students' participation in exercise under objective conditions.
5. Strengthen the training and management of the school team.
After-school training is a systematic project, an extension of teaching and a basic way to train high-level athletes. The participation of school sports teams in inter-school competitions not only enhances the understanding and friendship among students between schools. More importantly, it shows the quality and level of a school, as well as the spirit of college students. It is a window for foreign exchange. To this end, the training of the school team makes the athletes have a clear goal in mind. It is necessary to combine teaching and physical training in physical education class organically, make them interactive, complementary and complement each other, and promote the healthy development of students' body and mind.
To sum up, college students' physique is a century-long plan related to national construction and development, and the country is rich and strong, and universities are a key period to lay a good foundation for the future society. If college students do not have a healthy body, it will inevitably bring adverse effects to their future work and life. At the same time, it will make the national physique of our country decline in an all-round way, which is extremely unfavorable to economic construction, will also have a great negative impact on China's realization of the next strategic goal, and is also a major obstacle to the rejuvenation of the Chinese nation. Therefore, caring about students' health is a major event. In order to cultivate qualified and all-round talents, strengthen health education for students, actively guide and organize students to exercise, and develop good exercise habits, and improve students' health level is a major event that the sports department (department) of colleges and universities should strive to do well, and also make its own contribution to realizing the great prosperity of the Chinese nation.
College Students' Healthy Eating Papers II
College students' dietary health papers. As the saying goes? People eat for the sky? It shows that eating is the top priority. For good health, diet is very important. But now most of the diseases that endanger human health are caused by improper diet. Therefore, a healthy diet is particularly important. So what is a healthy diet? Let's take a look at it with experts from Jiangxi Gastrointestinal Hospital.
Five elements of healthy eating and keeping in good health
★ Potato chips and chips: At the turn of summer and autumn, you should eat more potato chips and chips. But potatoes can cause hip fat accumulation, and at the same time it contains a variety of minerals needed to decompose fat. Therefore, the ideal way to eat potato chips is to eat them with low-fat curd or coriander.
★ Jujube is very nutritious, containing 14 amino acids beneficial to human body, and its vitamin content is dozens of times higher than that of apples and bananas. Living vitamin pills? Good name.
★ Coffee: Drink a proper amount of coffee, which can refresh you whether it is hot or cold. However, if you drink more than 5 cups, coffee will not work.
★ Recipe for clearing away heat, eliminating dampness and relieving summer heat: medicinal diet can choose coix seed orange peel porridge: 50 grams of coix seed, 5 grams of Polygonatum odoratum 10, 5 grams of orange peel, 0/0 pieces of jujube/kloc, and 200 grams of japonica rice. Put Coicis Semen, Polygonatum odoratum, orange peel and cleaned japonica rice in a pot, add appropriate amount of water, first boil with high fire, then simmer with low fire until the rice porridge is thick. It has the effects of clearing away heat and dampness, invigorating spleen, benefiting qi and promoting fluid production.
★ Cucumber is rich in protein, sugar, vitamin B2, vitamin C, vitamin E, carotene, niacin, calcium, phosphorus, iron and other nutrients, and also contains propanol, diacid, cucurbitacin, soft fine fiber and other ingredients, which is a rare detoxification food. Cucumber contains cucumber acid, which can promote human metabolism and expel toxins; The content of vitamin C is five times higher than that of watermelon, which can whiten skin, keep it elastic and inhibit the formation of melanin.
The small recipe of healthy diet in Jiangxi Gastrointestinal Hospital: eliminating turbidity and promoting diuresis, clearing away heat and relieving summer heat. The medicinal diet can be Poria cocos and Coix lacryma-jobi red bean porridge: Poria cocos 20g, Coix lacryma-jobi seed100g, red adzuki bean 50g, and japonica rice100g. Wash Semen Phaseoli, Poria and Coicis Semen. Japonica rice is washed clean. Soak adzuki beans for half a day. Put adzuki bean, coix seed and poria cocos into a pot, add appropriate amount of water, boil with high fire, then cook with low fire until adzuki bean is crisp and rotten, add a little sugar and cook slightly. It has the effects of removing turbidity, promoting diuresis, clearing heat and relieving summer heat.
College students' healthy diet paper 3
First, the importance of diet to health
I think in today's society, people pay more and more attention to health. Therefore, health depends on nutrition, and a healthy diet can correctly supplement nutrition. Nutrition has a considerable impact on the prevention and treatment of diseases and the process of aging, especially on the health status in later years, and the importance of eating a healthy diet is quite great. Therefore, it can be said that the degree of physiological or functional aging in the later life depends on the nutritional status in a sense, not the age of survival, that is, eating long.
The World Health Organization has put forward four cornerstones of health: reasonable diet, moderate exercise, smoking cessation and alcohol restriction, and psychological balance. Thus, a reasonable diet is an important part of health. But now, more and more scientific research results show that most diseases that endanger human health are caused by improper diet. Most people only pay attention to the taste and convenience of food in their daily diet, but they don't pay enough attention to nutrition, hygiene and health. It is particularly important to advocate a healthy diet if you want to have a healthy body. The way to keep fit, don't eat before? . Using daily food to recuperate and preserve health according to different economic conditions and physiological and pathological needs can not only satisfy hunger, but also supplement nutrition, which is beneficial to health, dispel diseases and prolong life. It is a health-keeping method that people are willing to accept.
However, in life, many people are right? Eat? We still don't know much about our knowledge. For what to eat, how to eat and when to eat, nutrition and health can be guaranteed to the greatest extent, and how to eat is reasonable and scientific, which is not only too blind, but also not very demanding. Therefore, for the sake of health, many people are still adhering to various proverbs about diet; Some fashionable young people are still following? Fashion? How to eat. But you know what? Some seemingly reasonable practices are often a misunderstanding, and those dietary proverbs that you have always believed in,
Many are full of one-sided lies! ? Eat and drink enough to be healthy? What's wrong with skipping breakfast? Eating well makes you strong? Wait, these unscientific understandings are actually harmful to health.
Life is a balance. One end of the balance is your eating habits, and the other end is your health. How much you follow good eating habits, you can get healthy geometry. Only by following a healthy diet can we consistently enjoy a healthy life.
Second, how to eat reasonably
Nutrition is the material basis to ensure human health and longevity. The function of human organs and the normal metabolism of tissues depend on essential nutrients, which are obtained through reasonable diet. Nutritional factors have a considerable impact on the prevention and treatment of aging, especially on the situation in later years.
In view of this situation, I think this is a reasonable diet:
The first is a comprehensive balance, that is, eating everything, not picky eaters, not partial eclipse. As we all know, no single natural food can provide all the nutrients needed by the human body. Therefore, a reasonable diet must consist of a variety of foods in order to achieve the goal of balanced diet. Maintain the characteristics that China's diet is dominated by plant food, supplemented by animal food, and the source of heat energy is mainly grain, so as to avoid the disadvantages of excessive fat and high heat energy brought by western countries' dietary patterns.
The second is the right amount. Being too fat or too thin is not good for health. Previous health care experience? Not enough to eat? The aim is to adapt the intake and consumption of nutrients such as moderation, hunger and satiety, heat energy and protein to avoid obesity or emaciation.
The third is that three meals should be reasonable. To establish a reasonable diet system, how to eat reasonably? Avoid overeating and advocate not eating or eating less snacks. In the distribution of heat energy for each of the three meals a day, breakfast accounts for 30% of the total heat energy of the whole day, lunch accounts for 40%, and dinner accounts for 30%.
Therefore, nutritionists at home and abroad advocate that it is indeed a very important measure to satisfy breakfast, eat lunch and control dinner.
The fourth is that night snacks should not be too oily and full. As the saying goes? Don't eat too much delicious food, gluttony makes people sick? There is scientific truth in this statement. Overeating, especially eating a large number of high-protein and high-fat diets such as fat meat, ribs, fat chickens, fat ducks, etc., especially busy going to bed after supper, makes the pancreatic exocrine in the human body too active and pancreatic juice overflows; At the same time, after overeating, the stomach and duodenal mucosa will be congested and the duodenal papilla will be edema, which will lead to the self-digestion of the pancreas and cause acute hemorrhagic annular death. Patients often die of severe pain, and some of them die too late to be rescued.
The following is my personal experience (if there is any similarity, I will be honored by carelessness):
1, often eat midnight snack will get gastric cancer.
2. You can only eat 4 eggs a week.
3. The concept of eating fruit after meals is wrong. It should be eating fruit before meals.
4. Don't add eggs and sugar when drinking soybean milk.
5, don't eat tomatoes on an empty stomach, it is best to eat after meals.
6. Drink a glass of water before waking up in the morning to prevent stones.
7. Don't eat for 3 hours before going to bed.
8. Drink less milk tea.