Eat enough to eat well, in order to learn well.
One, reasonable nutrition
High school students are in the period of adolescent development, the whole body organs are gradually mature, metabolism, and lively and active, the amount of activity is higher than any age group. This period is also the most active thinking ability, the strongest memory period, its learning task is very heavy, to face a variety of exams. High school period of adolescents, is a long body, long knowledge of the key moment, their cerebral cortex is in a high degree of tension for a long time, so the nutritional status at this time must be attached great importance. Nutritional supply needs to be compatible with the physiological needs of youth development process. If the nutritional supply is not timely or malnutrition occurs during this period, the pubertal development may be delayed for one to two years. In addition, some high school students have been malnourished in early childhood and childhood, resulting in height, weight, intelligence, etc. below standard, to the beginning of puberty, as long as you can seize the opportunity to give reasonable and good nutritional supplementation, there is a possibility to catch up with normal development of adolescents. Many facts show that nutrition has a profound effect on adolescents not only in terms of body shape and function, but also in terms of intelligence and emotion.
Two, dietary composition
The diet of high school students belongs to a more special range of a diet. Dietary nutritional arrangements should be suitable for the physiological and psychological characteristics of high school students. In addition to ensure that the growth and development of special needs of nutrition, but also must take into account the heavy learning tasks of high school students need to supply special nutrients. In the quality of meals than elementary school students to be higher, so the cafeteria management and parents are required to further understand the nutritional knowledge, in order to facilitate the intake of high school students in the dietary nutrition comprehensive, reasonable and balanced.
1, three meals caloric distribution. According to the learning life of high school students, generally in the morning to 4-5 main classes, brain cell activity is quite intense, breakfast is particularly important, quality and quantity should be guaranteed. Some teenagers due to poor morning appetite or habitual breakfast intake of caloric energy is insufficient, the morning after the second class must be added a recess meal (bread, pastries, milk, soybean milk and so on). To make breakfast (including recess meal) caloric intake accounted for 30% of the day's total caloric intake, lunch accounted for about 35% to 40%, dinner accounted for 30% to 35%, high school boys muscle cells grow at a high rate, plus the amount of activity is generally greater than that of high school girls, so the supply of calories to be more than the female students about 100-300 kcal.
The main food of the day, 400-600 grams of staple food (more than 16 years old according to 600 grams). With high carbohydrate content of rice, noodles, potatoes, grains as the main raw materials. By-products meat, fish 100~150 grams, 1~2 eggs (duck, goose eggs can also be), soybeans and soybean products in moderation, 500~750 grams of fresh vegetables, 150~250 grams of fruit, milk, soy milk, goat's milk 200 milliliters. Animal liver, blood can be moderate, eat 2~3 times a week.
2, each meal should have meat and vegetables. Can also be food, beans, vegetables mixed food. The main and side food with appropriate, can give full play to the complementary role of protein, improve the utilization of protein. Breakfast, for example, the main food (cereal, rice), side dishes (eggs, meat or small fish), plus a moderate amount of fresh vegetables; which can also be replaced by side dishes boiled soybeans, dried beans, tofu and other soy products. In addition, mixed rice and noodles, dry and thin with is also very important, should not be in a meal both eat thin rice and soup, or all eat dry thick food without soup supply. For example, thin rice with steamed bread, with eggs or beans and their products, more reasonable.
3, choose foods rich in vitamins and inorganic salts as raw materials. Such as milk, lean meat, seafood, vegetables (green, yellow, red), to ensure the supply of various inorganic salts and vitamins.
4, the preparation of a week of recipes. Preparation of recipes should be based on the region's economy and the availability of food ingredients. The total intake of various types of nutrients in a week should meet the needs of the body of high school students, try to make each meal to achieve a reasonable and balanced distribution of nutrients, but if the nutrients between the daily intake of a small discrepancy between the week's total amount of up to the standard, basically will not appear what nutritional problems, which is allowed.
5, eat not fresh food, strictly to prevent food poisoning.
Three, the dietary environment and eating habits
1, the dining environment should be clean, bright, comfortable, dining can play soft music. In this way, it can make the mood of the diner relaxed and happy, eliminating cerebral cortex tension and fatigue, thus enhancing appetite
2, regular meals. Can make the secretion of the digestive glands and gastrointestinal peristalsis to form a regular movement, if eating irregularly, hungry and full unevenly, will cause gastrointestinal dysfunction, affecting digestion and absorption.
3, not overeating. The first thing you need to do is to take a look at the actual situation and the way it's being handled. Overeating can easily cause pancreatitis and acute indigestion, gastritis, etc. The fact that you like to eat this kind of food and do not like to eat that kind of food, or only eat a few kinds of food, the other are not willing to eat, known as partiality and choose to eat. It is important to realize that different foods do not contain the same nutrients, and a good food cannot contain all the nutrients.
4, less snacking. If you eat a lot of snacks for a long time, the intake of essential nutrients will be insufficient, which will lead to malnutrition. On the other hand, when you eat snacks, you will bring the dirt and bacteria into your mouth, which makes it easy to get infected with intestinal diseases.
5, half an hour before and after meals, do not engage in intense mental labor or strenuous exercise. It is also not advisable to read a book while eating. These will cause gastrointestinal peristalsis weakened, the secretion of digestive juices reduced, affecting the digestion and collection function, and in serious cases will also cause gastritis or other gastrointestinal diseases.
6, eating can not be angry. Anger and quarrel, crying and sadness, these not only hinder the meal, affecting appetite, and easy to trigger indigestion.
Four, special circumstances of dietary nutrition
1, the examination of nutritional needs and reasonable diet
Examination, high school students in a high degree of mental labor, and brain time is long, there will often be dizziness, which is the reaction of low blood glucose, cerebral hypoxia. Therefore, from the nutritional point of view, we should consider supplementing more carbohydrate food, in order to avoid the occurrence of hypoglycemia, cerebral hypoxia adverse reaction. It is best to eat more cereals, beans, tubers, fruits, vegetables and other carbohydrate-containing foods, to reduce pure sugar and pure oily foods.
The exam also needs sufficient protein, because protein directly affects the cerebral cortex activity, can increase memory, and make energy concentration. Therefore, during the examination period, you should eat some milk, eggs, fish, lean meat, beans, which are rich in high-quality protein food, in order to improve brain nutrition.
Vitamins and inorganic salts are also essential for high school students who are highly nervous about taking exams. Many experiments have proved that students in the examination period of water-soluble vitamin consumption than the usual learning life has a greater increase, supplemented with water-soluble vitamins b1, b2, c and niacin, on the elimination of fatigue of the nervous system has a significant effect. So before the exam should eat more food rich in water-soluble vitamins, such as vegetables, fruits, eggs, beans and animal food. If students taking the exam, due to vitamin B1 deficiency, often fatigue, forgetfulness, irritability, loss of appetite and so on. During the examination period, high school students day and night reading to meet the examination, eye vision damage is obvious, especially night revision of homework on the demand for vitamin a will increase, so during the examination period to consume more carotene-containing green, red, yellow vegetables and fruits. There is also an appropriate amount of vitamin a-rich liver, kidney and other animal foods for vision protection.
There have also been people who believe that taking a few vitamin pills during the exam will solve the problem. In fact, under normal physiological conditions, nutrients in the body both cooperate with each other and constraints, a variety of vitamins to maintain a balance between. Simply sex medication is difficult to achieve balance, especially during the examination period, emphasizing the nutrition of high school students must be comprehensive and reasonable, only by taking medication is not possible.
To this end, during the examination period, the school students canteen and the family side of the cooking and processing, must pay attention to the rational mix of food and drink, and try to achieve a high nutritional value of the meal, color, aroma, taste, can improve appetite to ensure that the health of the candidates. Night can add a meal with a higher amount of protein night snacks.
2, the nutritional needs of sports good and reasonable nutrition, is conducive to the elimination of sports fatigue and recovery of physical strength, can promote the improvement of physical exercise and competition performance, but also can promote physical development, enhance physical fitness.
The food before the Games should be selected hunger, less fiber, low fat, rich in calories, high protein and rich in a variety of vitamins, inorganic salts. Fatty meat, leeks, sweet potatoes should be eaten sparingly, because these foods slag more prone to gas production, will affect the training and competition. In short, the sports diet not only emphasizes the quality and quantity of nutrients as well as color, aroma, taste traits, but also need to be combined with the content of the training and competition and the temperature and other circumstances to adjust appropriately. Such as strength training should be supplied with adequate amount of high protein food, speed training should pay attention to the full range of nutrients and balance, endurance training should be supplied with adequate heat, water, inorganic salt elements. It must be pointed out that young people who love sports activities do not pay attention to food and nutrition or poor eating habits, such as hunger, satiety, or for fear of fat unwilling to increase the amount of food, are a serious violation of the physiology of the movement, over time, is bound to damage the body's health.