Protein is a necessity for physical growth and development, and the daily intake should be 1.2- 1.5g/kg. Meat, fish, eggs and beans are rich in protein. Soybeans, tofu, soybean milk and other bean products are also good sources of protein.
Carbohydrate is the main energy source of the body, and you should consume 5-6 g/kg body weight every day. Staple food, rice, noodles and other foods are rich in carbohydrates. Fruits and vegetables are also rich in carbohydrates.
Fat is an important material for human energy storage, and it should be 1- 1.2g/kg body weight every day. Nuts, vegetable oils, animal fats and other foods are rich in fat. Proper fat intake is helpful to promote the absorption of fat-soluble vitamins.
Vitamins and minerals are indispensable nutrients for the normal operation of the body. Vitamins are divided into water-soluble vitamins and fat-soluble vitamins. Water-soluble vitamins, including vitamin C and vitamin B, cannot be stored in the body and must be supplemented every day. Fat-soluble vitamins, including vitamins A, D, E and K, can be stored in the body without daily supplementation. Minerals include calcium, iron and zinc. They participate in many physiological processes and are indispensable.
Fruits, vegetables, nuts, whole grains and other foods are rich in vitamins and minerals. So high school students should eat more of these foods. Vitamin tablets and mineral tablets can also be supplemented appropriately.
High school students should pay attention to the following points when supplementing nutrition:
Eat a balanced diet, not partial eclipse, not picky eaters.
2. Drink plenty of water, at least 8 glasses of water a day.
3. Eat less snacks and sugary drinks to avoid unnecessary calorie intake.
4. Ensure at least 8 hours of adequate sleep.
5. Insist on physical exercise and do at least 30 minutes of moderate-intensity exercise every day.