Let's start with nutrition. Nutrition refers to the biological process that the human body ingests, digests, absorbs and utilizes the nutrients in food to meet the physiological needs of the body. Nutrition studies the physiological effects and beneficial effects of nutrients and other bioactive substances in food on human health. Reasonable nutrition refers to providing enough energy and various nutrients for the body through reasonable diet and scientific cooking, and maintaining the balance between nutrients to meet the normal physiological needs of the human body and maintain healthy nutrition. A reasonable diet is necessary to form and maintain a healthy body and meet the huge energy demand of physical and mental work.

Obesity, on the other hand, refers to excessive fat storage in human body, which is characterized by the increase of fat cells and/or the increase of cell volume, that is, the increase of fat tissue in the whole body and the loss of normal proportion with other tissues. Often manifested as weight gain, exceeding the standard weight determined by the corresponding height. Obesity is not what many people call "good nutrition". On the contrary, obesity is another form of malnutrition, namely nutritional imbalance.

Obesity not only affects physical beauty, but also brings inconvenience to life. More importantly, it is easy to cause various complications and accelerate aging and death.

Diet should follow the principle that the content of heat energy and various nutrients in food is sufficient, the variety is complete and the proportion is appropriate; There is a balance between the nutrition provided in the diet and the needs of the body. The structure of diet should be reasonable, not only to meet the physiological needs of the body, but also to avoid the imbalance of diet composition and unnecessary burden and metabolic disorder caused by excessive nutrients. The human body needs more than 42 kinds of nutrients, including protein, fat, carbohydrates, vitamins, minerals, essential trace elements and water. A diet that can constitute more than 42 nutrients must be achieved through a variety of food sources.

Eat less meat and animal fat. Under certain conditions, meat food and animal fat can produce many acidic substances in the process of decomposition in vivo, which have a strong stimulating effect on skin and internal organs and affect the normal metabolism of skin. Rough skin is often caused by the increase of creatine content in blood.

Eat more plant food. Plant food is rich in cystine and tryptophan, which can prevent rough skin. It can delay skin aging and change skin roughness. This kind of food mainly includes: black sesame, wheat bran, oil gluten, beans and their products, laver, watermelon seeds, sunflower seeds, pumpkin seeds and peanuts.

Pay attention to the balanced intake of protein. Protein is an indispensable nutrient for human beings. Once you lack protein for a long time, your skin will lose its elasticity, rough and dry, and your face will get old. However, excessive consumption of protein food such as meat, fish, shrimp and crab can cause allergies.

Eat more fresh vegetables and fruits. Those with darker skin color should regularly take in foods rich in plant protein, folic acid and vitamin C, such as radish, Chinese cabbage, bamboo shoots, wax gourd and bean products. People with rough skin should eat more fruits and vegetables rich in vitamins A and D, yellow and green vegetables such as carrots, lotus roots, spinach and soybean sprouts, as well as eggs, milk and animal livers. At the same time, we should take enough vitamins and enough plant cellulose to prevent skin and organ diseases caused by constipation.

Drink less hard liquor. Excessive drinking for a long time will make the skin dry, rough and aging. Drinking a small amount of alcoholic beverages can promote blood circulation, promote skin metabolism, and make skin more elastic and moist.

Drink water properly. Normal adults should drink about 2000 ml of water every day. Adequate water supply can delay skin aging.

Eat less fattening things. Obesity is a risk factor for skin aging and injury. But don't go on an excessive diet, lest your skin lose its vitality.

Get enough sleep. Adequate sleep can not only eliminate physical fatigue, but also be a good medicine to keep skin healthy.

All kinds of food sources.

Eating more protein won't make you fat. Each gram of protein and carbohydrate is oxidized to produce 4. 1 calorie. Whether in protein or protein, if carbohydrate intake is too high, it will become neutral fat stored under the skin, making people fat.

Stir fry in a hot oil pan. Stearic compounds are easily produced in overheated oil pan. If people often eat vegetables fried in an overheated oil pan, they are prone to low-acid gastritis and gastric ulcer. If not treated in time, it will also induce gastric cancer.

Cool eggs with raw water. Soak the boiled eggs in cold water, and the eggshells will be peeled off easily, but there is still a chance for germs. If you want to peel the eggshell easily, just add a little salt to the water when you cook the egg.

Eat fruit immediately after meals. Fruit contains a lot of monosaccharides. If food is blocked in the stomach, it will cause flatulence due to corruption, which will lead to stomach discomfort. So eat fruit one hour before meals and two hours after meals.

Add more seasoning to taste. Natural condiments such as pepper, cinnamon and spiced spices are induced and toxic to some extent. Eating more will bring people dry mouth, sore throat, listlessness, insomnia and other side effects, but also induce hypertension, gastroenteritis and other diseases, and even lead to cell aberration and cancer.

Nutritionists and clinicians believe that purposeful partial eclipse will have a health care effect on human body. According to your own characteristics, you can reasonably extract foods that are more nutritious and can supplement the defects. People with physical weakness should eat more lean meat, fish, eggs, milk, bean products and other foods that contain more protein. At the same time, they should also pay attention to the intake of lipids, polysaccharides, vitamins and minerals to maintain a balanced nutrition. Mental workers. Every day, there should be enough carbohydrates to supplement the brain's demand for nutrients, and appropriately increase foods rich in trace elements such as phosphorus, iron, zinc and selenium, such as egg yolk, animal brain, poultry meat, walnuts and sesame seeds. Anemia patients. Eat more animal livers, fruits and green vegetables containing amino acids and protein. Dry and rough skin. Eat more carrots, tomatoes, eggplant and other fruits and vegetables, avoid eating fish, shrimp, crabs, wine and other foods that are easy to cause allergies.

Pay attention to the following food hygiene in life:

1, food processing should be thoroughly cooked.

2. Food should not be kept for too long.

The stored food should be thoroughly heated before eating.

4, raw and cooked food should be separated to prevent cross contamination.

5. Tableware should be kept clean and disinfected at high temperature regularly. When eating, try to share meals or use public chopsticks and spoons.

6. Put the food in an airtight container.

7. Refrigerators are not food safety.

Don't put a lot of hot food in the refrigerator.

8, raw vegetables and fruits should be washed and disinfected.

Pay attention to food hygiene in daily life, otherwise it will infect diseases and endanger health. This is the truth of the sentence "the disease enters from the mouth". Please note:

1. Get into the habit of washing hands before eating. People's hands do this and that every day, touching all kinds of things. Will be infected with germs, viruses, parasitic eggs. Wash your hands carefully with soap before eating to reduce the possibility of "illness from the mouth".

2. Wash raw fruits and vegetables. Fruits and vegetables will not only be infected with germs, viruses and parasite eggs, but also remain pesticides and insecticides. If it is not cleaned, it may not only infect diseases, but also lead to pesticide poisoning.

Don't eat wild vegetables and fruits casually. There are many kinds of wild vegetables and wild fruits, some of which contain toxins harmful to human body. It is difficult for inexperienced people to distinguish clearly. Only by not eating wild vegetables and fruits casually can we avoid poisoning and ensure safety.

4. Don't eat rotten food. When food rots and deteriorates, it will have a sour and bitter taste; It gives off a special smell, which is caused by the reproduction of bacteria. Eating these foods will cause food poisoning.

Don't buy or eat the inferior food and drinks sold by street vendors at will. These inferior foods and drinks are often unqualified, and eating and drinking will be harmful to health.

6. Don't drink raw water. Whether the water is clean or not is difficult for the naked eye to tell. Clear and transparent water may also contain germs and viruses, and drinking boiled water is the safest.

What are the healthy foods? Here are a few examples.

1. Bean food (including soybean milk and soybean milk): It is rich in high-quality protein (30% ~ 45%) and contains more unsaturated fatty acids, calcium and vitamin B, so it is called "vegetable meat". The health benefits of this food include lowering serum total cholesterol.

Alcohol can reduce low density lipoprotein, promote normal cardiovascular function, prevent and treat osteoporosis, and block and inhibit the growth of cancer cells. However, the intake of a large number of beans is prone to flatulence, and people with indigestion should eat it intermittently.

2. Cruciferae vegetables: including cauliflower, broccoli, cabbage, kale, etc. Its outstanding advantage is that it contains more vitamin C and carotene. For example, the content of vitamin C in broccoli is 50 ~ 60 mg/ 100 g, and the content of carotene is also very high, reaching 72 10? Zi g/ 100g is the most common vegetable. In addition, cruciferous vegetables are also rich in alkaline elements (calcium, potassium, sodium, iron and so on. ), an alkaline food, plays an important role in maintaining acid-base balance in the body. They also contain a lot of dietary fiber, which helps to prevent constipation. Recently, it has been found that these vegetables can also prevent lung cancer, breast cancer, esophageal cancer, liver cancer, small intestine cancer, colon cancer, bladder cancer and other parts of the cancer.

3. Milk: rich in high-quality protein and minerals, it is the best source of natural calcium with high digestion and absorption rate. Generally speaking, if the elderly can guarantee 250g milk every day, it will be beneficial to balance nutrition, delay the rate of bone loss and prevent osteoporosis. The nutritional composition of yogurt is similar to that of fresh milk, but it can increase the acidity in the stomach, increase the activity of pepsin, inhibit the growth of intestinal Escherichia coli and promote digestion.

4. Marine fish: Fish, especially marine fish, are high in protein, easy to digest and absorb, and have good health care functions. Especially beneficial to the elderly, unsaturated fatty acids in fish fat account for more than 80%, which has obvious health care function, mainly conducive to reducing platelet aggregation and preventing atherosclerosis and thrombosis; In addition, there are many kinds of calcium, sodium, chlorine, potassium and magnesium in marine fish, which can promote the normal metabolism of human body.

5. Mushrooms: Mushrooms represented by auricularia auricula are delicious and have high nutritional value. Auricularia auricula and Lentinus edodes not only contain more amino acids, sterols and sodium glutamate, but also contain a lot of minerals and B vitamins. Recent studies have found that Auricularia auricula has the effects of anti-platelet aggregation, reducing coagulation and thrombosis, and is helpful to prevent and treat arteriosclerosis. In addition, it also has antibacterial, anti-inflammatory, liver protection, blood lipid lowering and blood sugar lowering effects. It also has a certain inhibitory effect on cancer cells.

6. Tomato: In addition to rich vitamins, alkaline elements, cellulose and pectin, it also contains lycopene, which is higher after heating. Lycopene is a strong antioxidant, and its inhibitory effect on lipid peroxidation is stronger than vitamin E, which is helpful to improve age-related macular degeneration and reduce the incidence of cancer.

7. Carrots: Carrots contain carotene10.35 mg per 100g, and the content at the top is higher than that at the bottom, and the periphery is higher than that at the pith. Carrots with small meat thickness and core contain more carotene. Traditional Chinese medicine believes that carrots are sweet in taste and flat in nature, and have the effects of invigorating the middle and lower qi, harmonizing the stomach and regulating the five internal organs.

Eight, green tea: Tea polyphenols in green tea have a good health care function. In vivo, tea polyphenols have a strong role in scavenging free radicals and inhibiting oxidase, thus helping to prevent cardiovascular diseases, cancer, inhibit viruses, antibacterial toxins, and lose weight.

Buckwheat: High in carbohydrate and protein, but low in fat (only 2.5%). Buckwheat is rich in linoleic acid, citric acid and dietary fiber, which has a good preventive and therapeutic effect on hypertension and cardiovascular diseases.

X. Poultry eggs: eggs, duck eggs, etc. It contains almost all essential nutrients except vitamin C. The composition and proportion of amino acids in poultry eggs are appropriate, and the contents of lysine and methionine are rich, which belongs to complete protein. In addition to suffering from hyperlipidemia, the general elderly do not have to refuse to eat egg yolk. Because there are many vitamins A, B and D in egg yolk, it is ok to eat them in moderation.

What are the unhealthy foods?

First, pickled foods Most of these foods are salted. People with heavy mouths will only feel that taste if they eat more salty food, and use salty food to increase their appetite. However, "salty" is easy to cause irritating cough, which will stimulate mucous membranes. Long-term intake of high salt will easily lead to high blood pressure and overload the kidneys. Experiments show that a lot of vitamins are lost in pickled food. When cowpea and white radish were marinated in 25% salt water at 20℃ 15 days, the retention rate of vitamin C was only 5%, and nitrosamine carcinogens in salted fish and bacon also increased. For your health, please eat less unhealthy pickled food.

Second, fried foods Fried foods are mostly made of flour, meat and fish. Fried food is rich in fat, and the fat content of fried dough sticks and oil cakes is about 20%, which is nearly 10 times higher than that of ordinary pasta. Eating too much is easy to be obese, and it is also the culprit of cardiovascular disease. In fried food, the content of aluminum harmful to human body is also greatly increased. Almost all the vitamins are lost. High-temperature fried meat and fish will not only greatly increase fat, but also cause degeneration in protein. Repeated manufacturing

The use of high-temperature oil will greatly increase carcinogens. For your health, please eat less unhealthy fried food.

3. Processed foods Most processed meat foods, such as dried meat, bacon, floss, sausages, etc. Add a certain amount of nitrite to keep fresh and feel. Eating less of these foods can increase appetite, and eating a lot often will increase the intake of preservatives and increase the burden on the liver. For your health, please eat less unhealthy processed food.

Fourth, puffed food puffed food is mainly starch food and grease food, which belongs to high-calorie food. Salt and monosodium glutamate are added during processing, and preservatives are also included. People often enjoy this kind of food as leisure food, and no longer consume a lot of heat energy unintentionally. Children often eat as snacks, which affects their appetite. This kind of food contains almost no vitamins, and eating too much is easy to cause malnutrition. For the sake of your health, I suggest you mix nutrition reasonably and eat less high-calorie puffed food.

The imbalance of instant noodles facilitates people's life, but most instant noodles are fried at high temperature, and the fat content is close to that of oil cakes and fried dough sticks, exceeding 20%. Occasional consumption is extremely convenient, but long-term consumption is harmful to the health. Waited a lot.

It is not a dream to eat scientifically, exercise reasonably, and have a healthy body and a beautiful figure.

As college students, we should know more about food health care, the nutritional value of various foods, and the hygiene and safety of food.