Only by eating well can you study hard.
First, reasonable nutrition.
Senior high school students are in adolescence, and all parts of the body are gradually mature, and their metabolism is vigorous and active, which is higher than any age group. This period is also the period with the most active thinking ability and the strongest memory. The study task is very heavy and you have to face various exams. Teenagers in senior high school are the key moment for physical growth and knowledge acquisition, and the cerebral cortex is in a state of high tension for a long time. At this time, the nutritional status must be highly valued. In terms of nutrition supply, it is necessary to adapt to the physiological needs of adolescent development. If nutrition supply is not timely or malnutrition occurs during this period, puberty may be delayed for one or two years. In addition, some high school students are below the standard in height, weight and intelligence because of malnutrition in infancy and childhood. At the beginning of adolescence, as long as we can seize the opportunity and give reasonable and good nutritional supplements, we may catch up with normal teenagers. Many facts show that nutrition has a far-reaching influence on teenagers not only in physical form and function, but also in intelligence and emotion.
Second, the diet composition
The diet of high school students belongs to a special range. Dietary nutrition arrangement should be suitable for the physiological and psychological characteristics of senior high school students. In addition to ensuring the special nutrition for growth and development, we should also consider the special nutrition that high school students need to supply because of their heavy learning tasks. The dietary quality is higher than that of primary school students. Therefore, it is beneficial for senior high school students to have a comprehensive, reasonable and balanced dietary nutrition intake to require canteen managers and parents to know more about nutrition knowledge.
1, thermal energy distribution of three meals. According to the study life of senior high school students, there are usually 4-5 main classes in the morning, and the brain cell activity is quite intense. Breakfast is especially important, so we must ensure the quality and quantity. Some teenagers have to eat one more meal (bread, cake, milk, soybean milk, etc.). After the second class in the morning, I have a bad appetite or insufficient calorie intake for my habitual breakfast. In order to make breakfast (including recess meal) account for 30% of the total heat energy, lunch for 35%~40% and dinner for 30%~35%, high school boys' muscle cells grow at a high speed, and the amount of exercise is generally greater than that of high school girls, so the heat energy supply is about 100~300 kcal more than that of girls.
The staple food for one day is 400 ~ 600g (65438+600g above 06). Rice, flour, potatoes and miscellaneous grains with high carbohydrate content are used as main raw materials. Non-staple food meat and fish 100 ~ 150g, eggs 1~2 (duck eggs and goose eggs are also acceptable), moderate amount of soybeans and bean products, 500 ~ 750g of fresh vegetables, 0/50 ~ 250g of fruits/kloc-0, 200ml of milk, soybean milk and goat milk. Animal liver and blood can be eaten in moderation, 2~3 times a week.
2. Every meal should be carefully prepared. You can also mix grains, beans and vegetables. The proper combination of staple food and non-staple food can give full play to the complementary role of protein and improve the utilization rate of protein. Take breakfast as an example, staple food (cereal, rice), non-staple food (marinated eggs, pork floss or small fish), plus a proper amount of fresh vegetables; Among them, non-staple food can also be replaced by bean products such as boiled soybeans, dried beans and tofu. In addition, the mixing of rice and flour is also very important, dry and thin. Do not eat porridge and soup at one meal, or eat dry and thick food without soup. For example, steamed bread with porridge of eggs or beans and its products is more reasonable.
3. Choose foods rich in vitamins and inorganic salts as raw materials. Such as milk, lean meat, seafood and vegetables (green, yellow and red), to ensure the supply of various inorganic salts and vitamins.
4. Prepare recipes for one week. Cooking should be based on the local economy and the supply of food raw materials. The total intake of various nutrients in a week should meet the needs of high school students, and the nutritional distribution of each meal should be as reasonable and balanced as possible. However, if the daily intake of various nutrients is slightly different, and the total amount reaches the standard within one week, there will be basically no nutritional problems, which is allowed.
5. Eat stale food to prevent food poisoning.
Third, the eating environment and eating habits.
1. The dining environment should be clean, bright and comfortable, and light music can be played when dining. In this way, diners can feel relaxed and happy, eliminate the tension and fatigue of the cerebral cortex, and thus increase their appetite.
2. Eat regularly and quantitatively. Can make the secretion of digestive glands and gastrointestinal peristalsis form regular exercise. If eating irregularly and hunger is uneven, it will cause gastrointestinal dysfunction and affect digestion and absorption.
3. Don't overeat. Don't be partial to food. Overeating can easily lead to pancreatitis, acute dyspepsia and gastritis. I like to eat this kind of food but I don't like that kind, or I only eat a few kinds of food and don't want to eat others. This is called partial food selectivity. You should know that different foods contain different nutrients, and even the best food can't contain all the nutrients.
4. Eat less snacks. Eating too many snacks, over time, the intake of essential nutrients is insufficient, which will lead to malnutrition. On the other hand, when eating snacks, you will bring dirty things and bacteria from your hands into your mouth, which is easy to get infected with intestinal diseases.
Don't engage in strenuous mental work or strenuous exercise within half an hour before and after meals. It is not appropriate to read while eating. All these will lead to weakened gastrointestinal peristalsis, decreased secretion of digestive juice, affecting digestion and harvesting functions, and even causing gastritis or other gastrointestinal diseases in severe cases.
6. Don't get angry while eating. Angry quarrels, crying and sadness not only hinder eating, affect appetite, but also easily lead to indigestion.
Four. Dietary nutrition in special environment
1, nutritional requirements and reasonable diet during the examination.
During the examination, senior high school students are in a state of intense mental work, and often feel dizzy after using their brains for a long time, which is a reaction of hypoglycemia and brain hypoxia. Therefore, it is necessary to consider adding more carbohydrate foods from nutrition to avoid the adverse reactions of hypoglycemia and brain hypoxia. It is best to eat more carbohydrate-containing foods such as cereals, beans, potatoes, fruits and vegetables, and reduce pure sugar and pure oily foods.
Exams also need enough protein, because protein directly affects the activity of cerebral cortex, which can increase memory and make people concentrate. Therefore, we should eat more protein-rich foods such as milk, eggs, fish, lean meat and beans to improve brain nutrition.
Vitamins and inorganic salts are also essential for high school students who are highly nervous about exams. Many experiments have proved that students' consumption of water-soluble vitamins during the examination period has greatly increased compared with their usual study and life. Supplementing water-soluble vitamins b 1, b2, C and nicotinic acid has a significant effect on eliminating nervous system fatigue. Therefore, you should eat more foods rich in water-soluble vitamins before the exam, such as vegetables, fruits, eggs, beans and animal foods. If students take the exam, they will often be tired, forgetful, irritable and lose appetite due to the lack of vitamin b 1. During the exam, high school students study day and night for the exam, and their eyesight is obviously damaged, especially at night, the demand for vitamin A will increase, so they should eat more green, red and yellow vegetables and fruits containing more carotene during the exam. There is also an appropriate amount of animal foods such as liver and kidney rich in vitamin A, which is beneficial to vision protection.
Some people think that taking a few vitamin tablets during the exam can solve the problem. In fact, under normal physiological conditions, nutrients cooperate and restrict each other in the body, and various vitamins should be balanced. It is difficult to achieve a balance simply by taking medicine, especially during the examination. It is not enough to emphasize that the nutrition of high school students must be comprehensive and reasonable.
Therefore, in the examination process, we must pay attention to the reasonable collocation of school canteen diet and home cooking, and try our best to make food with high nutritional value, good color and fragrance, which can stimulate appetite and ensure the health of candidates. You can add a snack with high protein quality at night.
2. Nutrition in exercise needs good and reasonable nutrition, which is conducive to eliminating exercise fatigue and restoring physical strength, promoting the improvement of physical exercise and competition results, and also promoting physical development and strengthening physical fitness.
The food before the sports meeting should be hunger-resistant, low in fiber, low in fat, high in calories, high in protein and rich in vitamins and inorganic salts. Eat less fat, leeks and sweet potatoes, because these food residues are easy to produce gas, which affects training and competition. In a word, the diet during exercise not only emphasizes the quality and quantity of nutrients and the characteristics of color, fragrance and taste, but also needs to be properly adjusted in combination with the content and temperature of training competitions. For example, strength training should provide enough high-protein food, speed training should pay attention to the overall balance of nutrition, and endurance training should provide enough heat, water and inorganic salts. It must be pointed out that teenagers who love sports activities do not pay attention to nutrition or have bad eating habits, such as being too hungry or unwilling to increase their food intake for fear of getting fat, which is a serious violation of sports physiology and will inevitably damage their health in the long run.