Adolescents refer to middle school and primary school students aged 10 to 17 years old. They are engaged in intense study and have a large amount of activity. Especially in their peak growth period, their daily nutrient and energy consumption is more than twice that before they started growing. Therefore, the demand for nutrients also increases. The following are the healthy eating principles for teenagers that I have compiled for your reference.

Principles of healthy diet for teenagers

1. Diversified diet: Reasonable nutrition is of great significance to the healthy growth and learning of teenagers. According to nutritional requirements, teenagers’ daily meals should include Staple food and non-staple food, including meat and vegetables, try to 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. According to the recommendations of nutritionists, The staple food can be mixed with corn, millet, buckwheat, sorghum rice, sweet potato and other miscellaneous grains. In addition to eating flour snacks for breakfast, you should also insist on drinking milk or soy milk.

2. Various types of foods that teenagers need every day Food, such as 300 to 500 grams of grain (high school boys must ensure 500 grams of staple food every day), 100 to 200 grams of meat and poultry, 50 to 100 grams of soy products, 50 to 100 grams of eggs, 350 to 500 grams of vegetables. Others You should also eat more fruits and nut foods and kelp, seaweed seafood, mushrooms, fungus and other fungi and algae foods every week. Teenagers need more calcium and should eat more dried shrimps, sweet and sour pork ribs, and fried small shrimps. Fish (fish bones are edible), bone soup, etc., can be used to supplement the calcium needed by the bones of teenagers through their diet.

3. Arrange three meals a day: The so-called reasonable nutrition is It should meet physiological functions and actual needs. For example, breakfast should choose high-calorie foods to provide enough calories to ensure morning activities. Some developed countries attach great importance to breakfast, which includes not only milk and orange juice, but also fried eggs, jam, bread and Meat food. Lunch should not only replenish energy consumption in the morning, but also reserve energy for consumption in the afternoon, so lunch food should be rich in protein and fat. As for dinner, it is not advisable to eat too much protein and fat to avoid indigestion and side effects. Sleep. It is more appropriate to eat cereals and light vegetables for dinner.

4. Mixing meat and vegetables: A reasonable mixture of grains and vegetables, and a combination of meat and vegetables can not only complete the nutrients needed by the human body , complement each other (that is, the complementary effect of nutrition), and the diversity of food can promote appetite and enhance the body's absorption and utilization of nutrients. The intake of dietary nutrients can refer to the recommended nutrients in the daily diet formulated by the Chinese Nutrition Society. Supply quantity? To compare and measure.

Mental health problems among teenagers

1. Psychological fatigue

One of the enemies that affects teenagers’ successful college entrance examination is called psychological fatigue. The so-called psychological fatigue refers to a mental state in which the brain and nervous system are highly and long-term stressed through strenuous learning activities and other monotonous activities for a long time. Although the intensity of muscle labor is not high, the person is extremely tired. When mental fatigue occurs, it often manifests as a decrease in physical energy and energy; a decrease in active attention and distraction, often attracted by noises such as doors, cars, and voices, and the inability to concentrate on studying; slow thinking, complaints of decreased learning ability, and complaints. The brain that used to work well now becomes difficult to use and often makes mistakes; if mental fatigue continues, physical signs and symptoms will appear: dizziness, dizziness, headache, loss of appetite, sore throat, low fever, etc.; depression will also occur , anxiety, upset, irritability and other psychological symptoms; if not detected and treated early, it can easily affect the normal functions of the immune and other systems, leading to physical or mental disorders. At this time, don’t say: you successfully took the college entrance examination, even basic health Conditions are not guaranteed.

2. Psychological adjustments and choices after the college entrance examination

When students do not do well in the college entrance examination, students often think about a lot: whether to repeat the course, whether the school they are admitted to is good, and the major , What should I do if the school is not ideal? If I did not do well in the test this time, is studying abroad an ideal way out?

3. Boredom of study

Students with this problem: tired of studying , more tired of exams.

4. Learning difficulties

Learning difficulties are caused by many reasons. Find the cause of learning difficulties and targeted treatment is the best way.

5. Test anxiety disorder

Test anxiety disorder should be treated early.

Test anxiety disorder is a psychological disorder consisting of symptoms such as abnormal nervousness, abnormal autonomic nervous function, and serious worry about test results when students are facing or in a test state. Symptoms occur during major examinations such as high school entrance examinations and college entrance examinations. Aggravated.

The symptoms of test anxiety disorder are:

(1) Patients experience severe nervousness, inattention, and memory loss during the exam; muscle tremors, headaches, Increased palpitation, sweating, and urination; increased worry about test scores, etc. The more you take exams that are of great significance to you, such as the high school entrance examination and the college entrance examination, the more serious your anxiety symptoms will be.

(2) Due to fear of failure in major exams or experience of test anxiety disorder in the past, patients may experience severe tension, restlessness, and inability to relax a few days or even months before the exam. Muscles; top-heavy, tachycardia, decreased appetite; difficulty falling asleep, worrying about future exams, random thoughts before going to bed, tossing and turning, and sensitivity to surrounding things; energy and physical strength also decreases, and cannot listen or remember in class. The teacher’s teachings; the closer the time for major exams approaches, the more nervous you become.

(3) Patients may experience sore throat, redness, swelling and pain; low-grade fever, an increase in body temperature of about 38 degrees and other physical stress reactions; if they suffer from anxiety disorder for a long time, they may have symptoms of low immune function, such as Fatigue and weakness, prone to colds; electrocardiogram often shows sinus tachycardia. Some patients also have severe avoidance reactions, such as telling their parents that they are sick or have headaches and do not want to go to school or take exams, and may become tired of studying or drop out of school. Some patients are combined with depression, such as not being interested in things, thinking that they have no future, that they have no abilities, and being pessimistic and disappointed.