With the improvement of the quality of life, people pay more and more attention to the healthy diet, the higher the nutritional requirements among them, the following is what I have carefully organized for you nutrition and health thesis 2000 words, I hope it will help you!
Nutrition and health essay 2000 words 1
Abstract:
Professor Yu Kang said: ? Disease enters by the mouth? , which means that people do not pay attention to the science of eating, eating wrong will lead to disease. No matter when health is very important to a person. However, in the face of the new diseases induced by the emergence of a variety of foods in society, we should pay more attention to their diet.
Keywords: diet, nutrition, health
Preface:
Nowadays, people's living standards have improved significantly, how to eat healthy is a major event in front of us. The people to food for the day? With the improvement of living standards, we have long gotten rid of the title of the sick man of East Asia, but a series of modern diseases have begun to haunt us living in a fast-paced society.
1 Nutrients needed by humans
Humans eat and drink every day, and the bit is to get nutrients. So, what are the nutrients that humans need?
1.1 Protein
Protein is a complex compound composed of many amino acids. It is the basic substance that constitutes the cell, is the main raw material for collective growth and repair of damaged tissues. It is the body's largest demand for nutrients. Its large main sources are meat, eggs, milk, and certain plant seeds.
1.2 Carbohydrates
are the main substances for the functioning of the body, providing the energy needed for normal growth and activity of human life. It is mainly derived from rice, wheat, corn and so on. Water accounts for sixty to seventy percent of the body. It is mainly for the body metabolism to provide a liquid environment, dissolve a variety of substances, to ensure that the body metabolism normally. Lack of water, human beings can not survive.
1.3 Lipids
is the body's main energy storage material, known as the alternate energy of life activities, the release of energy is about twice as much as sugar. At the same time, the fat in the human body has the effect of reducing the friction of the organs in the body, the organs anti-shock effect. Its main source of animal and plant fats and dairy products and so on.
1.4 Vitamins
There are many types of vitamins, mainly to regulate the body's metabolism, prevent disease and maintain health. Some can be absorbed from the outside world, such as vitamin A; some can only be synthesized in the body, such as vitamin D. The body's demand for it is very small, but can not be missing. Its main sources are fruits, vegetables, seed food, animal liver and so on.
1.5 Minerals
There are many kinds of minerals, but they are very important to the body. It is involved in the composition of tissues and regulation of enzyme activity factors, has the role of regulating cellular metabolism, hormone secretion, acid-base balance and so on.
2 Health and Nutrition
Health means that a person is in a good state physically, mentally and socially. The traditional view of health is ? No disease is health? , the modern view of health is the overall health, health content includes: physical health, mental health, spiritual health, social health, intellectual health, moral health, environmental health and so on. Health is a basic human right, one of the most valuable assets of life; health is the basis of quality of life; health is an important aspect of human self-awareness; health is the best state of life existence, with a rich and deep connotation.
Nutritionists explain nutrition as: the interaction and balance between nutrients and other substances in food on the relationship between health and disease, and the process of ingestion, digestion, absorption, transit, utilization and excretion of substances in the body. Humans in the process of life activities need to constantly from the external environment to ingest food, from which the nutrients required for life activities, these nutrients in nutrition known as ? These nutrients are called "nutrients" in nutrition. Nutrients are the essence of health, the material basis of health.
3. How to eat
3. 1 Diet should follow the food in the caloric energy and various nutrients content is sufficient, complete variety, appropriate proportion. The structure of the diet should not only meet the physiological needs of the body, but also to avoid the disproportion of the composition of the diet and the excess of certain nutrients caused by the body unnecessary burden and metabolic disorders.
3.2 Drink water regularly.
The human body needs at least 1,800 milliliters of water per day, and even more for exercise. It is recommended to drink a glass of water every 2 to 3 hours, especially the first glass of water in the morning is the most important.
3. 3 Eat smaller, more frequent meals.
The most scientific way to eat is to eat only 5 to 7 minutes per meal, 4 to 5 meals per day. The calories of three meals a day should match the intensity of work: avoid the disadvantage of too little breakfast and too much dinner. The interval between the three meals should be appropriate, and the quantity of the three meals should also be appropriate, while also paying attention to dietary hygiene. Three meals at the right time, the appropriate proportion of this article is better understood, that is, breakfast should be eaten seriously, do not eat too much dinner, each meal interval of 4 to 6 hours, do not overeat, hungry a full meal.
3. 4 Intake of adequate fiber.
Fiber has a role in promoting fat burning, daily if you take 25 grams of fiber more can prevent 90 kcal calorie intake. So, eat more fruits and vegetables every day.
3.5 Moderate intake of fat.
The body cannot absorb certain antioxidants without fat.
3. 6 Refuse high-calorie, high-fat foods.
Stay away from things like sodas, burgers, and fried foods, which are protective of the body's normal metabolism
3. 7 Chew slowly.
Eating should be chewed slowly, do not rush to eat. It is best to eat a meal in about 20 minutes, which not only helps digestion, but also avoids overeating.
4 to achieve a balanced mix of nutrition
4. 1 Pay attention to the balance of the dietary structure.
The main thing to do is to achieve a balance of mixed grains and refined grains; a balance of dry and sparse; side dishes to achieve a balance of raw and cooked collocation; a balance of meat and vegetarian collocation. In short, the food should not be single, a day or a week to achieve a balance can be. We can not not eat rice, that is, we can not not eat plant foods. Chinese ancestors have? Rice is the most precious thing in the world. The language, visible from the practice of life of our ancestors has been a deep understanding of the grains and cereals is a must not leave the staple food.
4. 2 To pay attention to eat some low-fat, high-protein, rich in dietary fiber and vitamins, so as to ensure the balance of nutrient intake.
The combination of meat and vegetables in the dishes should not be neglected.
4. 3 Of course, when we eat, we should also pay attention to have good dining habits, food should be warm, less cold food.
4. 4 meals of hot and cold balanced diet.
Too much raw and cold food intake will damage the spleen, stomach and lung gas deficiency stomach cold people, should eat less raw and cold food, especially in the summer should be more cautious.
5 usually we should pay attention to what
5. 1 Less or no alcohol.
Drinking alcohol can have a serious impact on the nervous system, vascular system, has a serious impact on the nervous system, vascular system, can lead to degradation of the function of these systems, which in turn affects the overall physical condition.
5.2 Get enough sleep.
Adequate sleep can clear the body fatigue, sleep enough 7 to 8 hours a day, and be sure to take a lunch break at noon.
5. 3 Exercise.
Exercise can enhance immunity and blood circulation.
5. 4 Avoid movement before eating, avoid static after eating, before and after eating a balance of movement and static.
While getting nutrients from diet, diet is also a discipline. But with the improvement of living standards, people have ignored the importance of dietary health, a variety of diseases also came. So as a modern college students, we should know more about the relationship between food nutrition and health, to do a reasonable diet, scientific diet, develop good eating habits, to achieve a nutritious diet, balanced diet. In order to lay a good foundation for better work in the future. Let us take the scientific nutrition as a guide to achieve balanced nutrition, pay attention to dietary balance, eat healthy, eat beautiful, eat a wonderful person, enjoy a high quality of life!
Do all this, develop good eating habits, then the disease will be correspondingly far away from us a lot. This is our current health quest mission.
Nutrition and health essay 2000 words 2Abstract:
Purpose to grasp the nutritional health status of college students, to develop effective countermeasures to promote nutritional health, and to improve the health level of college students. Methods Using questionnaires, we investigated the nutritional health status, bad eating habits and nutritional health knowledge of 800 college students, and statistically analyzed the data. Results: 53:88% were well nourished, 33.37% were malnourished, and 12.73% were overnourished; 37.07% were partial and picky eaters, and 25.98% did not eat breakfast; 13.25% were basically aware of nutritional health knowledge, 78.47% were partially aware of nutritional health knowledge, and 8.28% lacked knowledge. Conclusion Nearly half of the college students have malnutrition and overnutrition. The main reason for this is that college students do not have a strong sense of nutritional health, there are bad dietary behaviors in their lives, and there should be targeted publicity and prevention of health knowledge.
Keywords:
College students; nutritional status Three meals With the development of the economy, the standard of living continues to improve, the dietary structure of the social population has undergone major changes, and some new nutritional problems have emerged. College students are a group of people who have not yet become economically independent and have a heavy learning burden, and they have to carry out a lot of mental and physical labor, with high energy consumption. Whether or not their dietary nutrition can satisfy their healthy growth has a direct impact on their future study, work and life. Therefore, the nutritional balance during the university period is of great importance to the health of this population.
In this paper, we analyzed the literature of college students' dietary surveys published in the Chinese Periodicals Full Text Database (CNKI) from 2004 to 2006, and the method of dietary surveys is mainly based on the 24-hour retrospective method, which includes 18,339 students from 23 universities, which is representative and can reflect the current dietary nutritional status of college students.
Comparing with the dietary pagoda of Chinese residents, college students' diets are mainly based on grains and cereals, and eggs, meat and beans are more abundant. However, the intake of vegetables, fruits, fish, shrimp and dairy in the diet of male students is on the low side, and the intake of vegetables, fish, shrimp and dairy in the diet of female students is on the low side. The energy intake of college students can meet the needs of the body, and the energy provided by fat is high in the energy sources, 26.5% for male students and 30.5% for female students. Excessive fat intake can cause hypertension, fatty liver, coronary heart disease, diabetes and other diseases, so the intake of high-fat food should be reduced. From the point of view of the caloric distribution of the three meals, college students breakfast energy is low, and many students do not eat breakfast, breakfast quality is poor, but also with partiality and picky eating, and lunch and dinner intake is higher, and students in class consume energy and evening self-study related.
College students dietary protein intake is abundant, male VB2, VC intake is insufficient, male and female Ca intake is low, respectively, only up to 60.1% and 61.6% of the recommended intake. This result is consistent with the fact that the diet of our population is most likely to be deficient in vitamin VB2 and calcium. The main reason for this is the low intake of vegetables and fruits among boys and the low intake of milk among both boys and girls. Vegetables and fruits are rich in vitamins and minerals, and too little intake will result in vitamin and mineral deficiencies. Fish and milk can provide rich high-quality protein, and milk is also high in calcium, is a good source of natural calcium, intake of less will cause a series of adverse reactions, affecting the health of the body. Vitamin B2 is one of the main substances that promote redox in human cells, and it also participates in the metabolism of sugar, protein and fat, and maintains the normal visual function of human beings. College students are a special group of people who need a lot of eye labor every day. If vitamin B2 is deficient, it will affect the biological oxidation in the body and cause metabolic disorders, resulting in a series of diseases such as low vision, blepharitis, conjunctivitis, etc. Attention should be paid to the intake of vitamin B2-rich foods in daily life, such as dairy products, animal livers and kidneys, eel, celery, purslane, carrots, and mushrooms, etc., in order to increase the body's vitamin B2 content. The lack of VC in the diet will lead to low immunity and easy to suffer from colds and other diseases. College students need a lot of physical and mental work every day, and a lack of VC will lead to low immunity, which in turn leads to colds and other illnesses, affecting their studies. They need to take more VC-rich foods such as fresh vegetables and fruits to increase their VC content. Calcium deficiency in college students will lead to a decrease in bone density, which will lead to osteoporosis, bone fracture and other diseases in middle age and old age. However, in reality, the calcium intake of our population is low because we are a country where plant foods are the main dietary structure, and grains account for an important part of each person's daily food intake, and the calcium content of grains is extremely low. In recent years, the composition of people's food has changed, animal food accounted for a significant increase in the proportion of pork, beef, mutton and eggs and poultry eaten greatly increased, but the calcium content of these foods is also very low. Therefore, we should add more calcium-containing food such as milk, shrimp, etc.
A day to eat three meals people eat not just to fill the stomach or craving, mainly to ensure the normal development of the body and health. Experimental evidence: three meals a day, food protein digestion and absorption rate of 85%; such as changing to two meals a day, each meal ate half of the amount of food throughout the day, the protein digestion and absorption rate of only 75%. Therefore, according to the living habits of our people, generally speaking, three meals a day or more reasonable. Also note that the time between meals should be appropriate, the interval is too long will cause a high degree of hunger, affecting people's labor and work efficiency; interval if too short, the last food in the stomach has not been emptied, then eat the next food, will make the digestive organs do not get proper rest, digestive function will be gradually reduced, affecting appetite and digestion. General mixed food in the stomach stays about 4 to 5 hours, the interval between two meals to 4 to 5 hours is more appropriate, if it is 5 to 6 hours basically also meets the requirements. Three meals a day, to try to achieve regularity and quantity, is strictly prohibited overeating, in order to eight minutes full is good. Some people say:? Breakfast to eat well, lunch to eat full, dinner to eat less. Others say:? Breakfast is gold, lunch is silver, dinner is copper?
The scientific breakfast should contain cereals, meat (eggs), dairy, vegetables and fruits, and often change the way of collocation. To pay attention to the diversity of food collocation, the most nutritious breakfast collocation should be cereals, dairy, eggs, fruits. For college students, to ensure adequate nutrition, cereals and dairy with nutrition enough. Breakfast is nutritious, cereals can not be less; plant food and animal food ratio should be 7: 1. In fact, the daily breakfast consumed by the steamed bread, bread, etc. belong to the cereal food, but they are processed grain, nutritional value is not as good as unprocessed coarse grains. To curb? Modern malnutrition? The momentum of the epidemic, we must also establish the concept of nutritional balance, return to the traditional Chinese dietary culture, choose a healthy lifestyle. Taking grains as an example, Chinese people are actually both familiar and unfamiliar with them. Familiar because it is for thousands of years is our Chinese people's main traditional food; unfamiliar because when the high dietary fiber cereals gradually become popular and become the mainstream breakfast food in developed countries in Europe and the United States, it is away from the Chinese breakfast more and more far.
The choice of lunch food types, should be the more varieties the better, a healthy lunch should be based on grains, with a large number of vegetables, melons and fruits, a moderate amount of meat, eggs and fish food, and reduce the oil, salt and sugar, to pay attention to the proportion of 123, that is, one-sixth of the meat or fish or eggs, two-sixths of the vegetables, three-sixths of the rice or pasta or flour, pay attention to the three low and one-high, i.e., low oil, Low salt, low sugar and high fiber. On the contrary, a single variety of lunch, especially a long period of time to eat grilled and roasted, fried food, fast food, puffed food and a variety of snacks and carbonated beverages, is often harmful to the development of various organs of the body. Excessive intake of fat is easy to lead to obesity, and the formation of the body cumbersome, affecting intellectual development, but also for the occurrence of nutritional metabolic diseases lay hidden dangers. Some students eat wolf, not only can not ensure the normal full absorption of nutrients, but also easy to damage the digestive system, may increase the incidence of gastrointestinal diseases. Lunch hygiene conditions are not good, it is very easy to lead to the spread of germs spread and cause a variety of acute and chronic infectious diseases epidemic.
Dinner should be eaten early. Eat dinner early is recommended by medical experts to people's health. Studies have shown that early dinner can greatly reduce the incidence of urinary tract stone disease. In the dinner food, contains a lot of calcium, in the metabolic process, part of the calcium is absorbed and utilized by the small intestine, the other part is filtered through the glomerulus into the urinary tract out of the body, the peak of calcium discharge is often in the meal 4 to 5 hours, if the dinner is too late, when the peak of calcium discharge when the people fall asleep, the urine will be retained in the ureter, the bladder, urethra, etc. in the urinary tract, can't be discharged in a timely manner, resulting in the urinary calcium is constantly increasing! The first thing you need to do is to get a good deal on your own, and then you can get a good deal on your own.
Dinner elements to eat. Dinner must be partial vegetarian, carbohydrate-rich foods, especially should be more intake of some fresh vegetables, minimize excessive protein, fat food intake. But in real life, because there is a relatively sufficient preparation time, so most of the family dinner is very sumptuous, which is not good for health. Too much protein intake, the body can not be absorbed will be retained in the intestinal tract, will deteriorate, produce ammonia, indole, ammonia sulfide and other toxic substances, stimulate the intestinal wall to induce cancer. If you eat too much fat, you can make the blood fat rise. A large number of clinical studies have confirmed that the dinner often eat meat people than often eat a vegetarian diet of blood fat is generally 3 to 4 times higher, and suffer from high blood fat, high blood pressure, if the dinner often eat meat is tantamount to pouring oil on the fire.
Dinner should be eaten less. Compared with breakfast and Chinese food, dinner should be eaten less. Generally require that the calories supplied by the dinner to no more than 30% of the total calories of the whole day's diet. Dinner often intake of excessive calories, can cause blood cholesterol increase, too much cholesterol accumulation in the walls of blood vessels over time will induce atherosclerosis and cardiovascular disease; dinner is too full, blood sugar, amino acids, fatty acid concentration will increase, after dinner people's activities are often small, calorie consumption, the above substances will be in the role of insulin into fat, the body over time will be gradually obese. Please do not eat any sweets after dinner, it is very easy to hurt the liver. In conclusion, diet and health are inseparably related. As a college student, every food has different nutrients that we need, and we need to have a comprehensive intake. For food we not only want to taste good, but also pay attention to the nutrition of these foods. We need to know more about the relationship between diet and health, so that we can study better and improve our quality of life.
>>> Next page more exciting? Nutrition and Health Essay 2000 words?