[Abstract]: Middle school students eat irregularly, and different types of people have different needs for nutrients and amounts. Therefore, the dietary problems of middle school students should be studied.

[Keywords]: Middle school students have a nutritious and healthy diet, three meals a day

[Text]:

With the improvement of living standards, the obesity rate is gradually increasing , Intense study has caused some students to have irregular eating habits and malnutrition. People have become more and more picky and demanding about food, which directly affects the health of teenagers. China is in an era of rising, and the body is the capital of revolution. How can we have a revolution even if the capital is gone? As a new force in the rise of our country, middle school students will ultimately hurt themselves if they treat eating as child's play. and even the development of the entire country. Therefore, it is urgent to solve the dietary problem of middle school students.

“Food is the first necessity of the people.” Food intake is human instinct and the first need of life. However, with the development of our country's civilization to this day, how to eat reasonable nutrition to meet the energy consumption of growth and development and learning, labor, and physical exercise activities is a problem. Nutrients needed by the human body include protein, fat, sugar, inorganic salts, vitamins and water. Different types of people have different nutritional needs and amounts. Personality, age, physical exercise and one's own physiological state can all affect physical health. Adolescents are going through puberty and development and are in an intense learning stage. They not only need to maintain the energy consumed in a day's study, life, labor, physical exercise and other activities, but also need to meet the nutrients needed for growth and development. The requirements for food during this period are relatively high, both in terms of quantity and quality, even more than those of adults. Therefore, we should pay attention to the following aspects of dietary nutrition and health:

1. Understand the importance of healthy diet.

Diet is the basic condition for human beings to maintain life. To make people live a healthy, happy, energetic and wise life, they are not only satisfied with having a full stomach, but also must consider the reasonable allocation of diet to ensure that the human body is healthy and happy. The intake of various nutrients required is balanced and sufficient, and can be fully absorbed and utilized by the body.

2. Master the knowledge of healthy eating.

The main reason for the formation of students’ bad habits is the lack of learning and education of relevant knowledge, so learning should be arranged with purpose and in a planned way

3. Cooperation in all aspects

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Cooperation in all aspects: families, schools, and students must coordinate and cooperate with each other. Work hard for the same goal of students, and on the premise of ensuring the completion of learning tasks, do a good job in students' healthy diet to ensure that students have a healthy body.

Four. Three meals a day are very important.

How can middle school students reasonably combine nutritious and healthy meals with three meals a day? People have summarized the dining experience of "eat well in the morning, full at lunch, and small in the evening" through long-term life practice, and women and children all know this. The so-called "good" means that the quality must be good, "full" means that the quantity must be sufficient, and "little" means that both quantity and quality must be controlled.

Have a good breakfast. According to experimental studies conducted by nutritionists, people who eat a good breakfast (such as milk, eggs, chocolate, malted milk, nutritious bread, etc.) maintain blood sugar levels at normal levels throughout the morning, so whether they are mental workers or physical Workers feel energetic and efficient. For people who skip breakfast or have poor-quality breakfast, their blood sugar levels have dropped below normal before 10 a.m., so they feel exhausted, dizzy, weak, unable to concentrate, and their learning efficiency decreases. In addition, according to statistics, those who do not eat breakfast for a long time or do not pay attention to breakfast have a higher incidence rate of gastritis, gastric ulcer, and gastric cancer.

Eat less for dinner. Eating too much or too much for dinner can easily affect sleep, lead to obesity, and even cause diseases. For people who eat a large amount of dinner, their body must use more "energy" for the digestion, absorption and processing of food, resulting in poor sleep; people have less activity at night, consume the least amount of calories during sleep, and secrete more insulin at night than during the day. Eating too much can promote the secretion of insulin. More insulin can convert more blood sugar into fat. Excessive fat accumulation will cause obesity.

In daily life, some students often do not pay attention to food hygiene or ignore the importance of healthy eating for some reasons, disrupting the rhythm of normal eating life

5. Develop good eating habits

(1) Eat less fried and exposed foods.

High temperature will destroy many nutrients and produce aldehydes, oxides, lactones and other substances, which are harmful to the human body. Excessive accumulation can cause poisoning.

(2) Eat more memory-enhancing foods.

The diet should be nutritious, light and refreshing, and easy to digest. In particular, you should eat more foods that can help enhance memory. For example, bananas are rich in the mineral potassium, which can prevent mental fatigue; cabbage, grapes, and egg yolks are good for strengthening memory. Memory is helpful to some extent; apricots can improve blood circulation and reduce insomnia caused by mental stress; fish contain a large amount of choline and vitamin C, which can promote brain function.

(3) The amount of heat must be sufficient.

Middle school students have higher caloric needs than adults. They should ensure enough staple food every day. They can eat high-calorie steamed buns, sesame seed cakes, rice, fried dough sticks, pastries, sesame paste, etc.; they should also increase non-staple food, and eat them every day. Eat vegetables, meat, soy products, milk, eggs, fruits, etc.

(4) Maintain protein content.

Ensure adequate supply of high-quality protein to meet the needs of accelerated growth and intellectual development and to improve disease resistance. Foods rich in high-quality protein include lean meat, fish, milk, eggs, soy products, etc.

(5) Calcium, iron, iodine, zinc and other elements should be supplemented.

These elements are needed more by middle school students during their puberty and development period and are most likely to be lacking. Human bones are mainly composed of calcium and phosphorus. In the process of rapid growth, middle school students need a lot of calcium and phosphorus to supplement them. They should choose more vegetables, beans, seafood and dairy products containing calcium and phosphorus, and drink one cup every day. Milk or soy milk can get more calcium and protein. Adolescence is the period in a person's life when they are most susceptible to anemia, which is mainly caused by iron deficiency. Therefore, you should eat more foods rich in iron and vitamin C, such as lean meat, eggs, liver, fish, vegetables, fruits and other foods. . The development of gonadal organs reaches its peak during puberty. Iodine is also an essential trace element for growth and development. Generally, seafood, animal offal, and meat are rich in iodine and zinc and can be eaten regularly.

(6) Pay attention to supplementing various vitamins.

Because middle school students use their eyes a lot, a sufficient supply of vitamin A can help protect eyesight and prevent respiratory infections; vitamin B is related to the body's energy consumption; vitamin C can promote the absorption of iron. Vitamin D preparation supplementation should also be considered during the cold season to improve calcium absorption.

(7) Pay attention to dietary diversity.

Proper nutrition is of great significance to the healthy growth and learning of teenagers. According to nutritional requirements, teenagers' daily meals should include staple foods and non-staple foods, including meat and vegetables, and should be as diverse as possible. A reasonable staple food is that in addition to rice, you should also eat flour products, such as noodles, steamed buns, steamed buns, dumplings, wontons, etc. In addition to eating flour snacks for breakfast, you should also insist on drinking milk or soy milk.

(8) Pay attention to the dietary patterns of the four seasons.

In spring, when the climate changes from cold to warm, the temperature changes greatly, which can easily cause diseases. Therefore, sufficient vitamins and inorganic salts should be taken in the diet. Eat more fresh vegetables and fruits such as citrus and lemon.

The hot summer is the season when the human body consumes the most. Therefore, it is necessary to replenish water and nutrients in time, and the diet should be light and refreshing and can stimulate appetite. You can eat more cold dishes, salted duck eggs, salted eggs, soy products, mung beans, fresh vegetables, fruits, etc. appropriately.

6. Arrange meal and physical exercise time reasonably.

During physical exercise, the blood in the body is distributed more intensively to the motor system, the blood flowing to the intestines and stomach is relatively reduced, and the digestive function is weakened. Therefore, after physical exercise, you must rest for an appropriate period of time before eating. After eating, You should take a certain interval before participating in strenuous exercise. Intense exercise after meals is not good for your health. At the same time, reasonable arrangements should also be considered for three meals a day. Middle school students have a heavy study load, especially in the morning, so their breakfast must be of high quality. Chinese food focuses on quality and quantity. Dinner can be appropriately reduced. Chew carefully when eating, and avoid overeating.

During physical activities, it is necessary to control whether you drink water or not. After the activity, you should use multiple drinking methods to replenish the water pushed by the body. If necessary, drink some salty boiled water and mineral water.

In short, middle school students are in the period of puberty and development. Scientifically arranging physical exercise and taking in essential nutrients are important factors for promoting growth and development and maintaining health.