The Dietary Guidelines for China Residents also specifically pointed out that teenagers should eat more cereal to provide sufficient energy. Ensure the intake of fish, meat, eggs, milk, beans and vegetables, and make them have enough protein to meet the needs of growth and development. The study task is tense, but we should persist in participating in sports activities and maintain a strong body. Children in senior three need a lot of energy, and they need 400 ~ 500 grams of cereal every day, which varies according to the amount of activity. Protein is the raw material of various hormones that constitute organs and regulate growth and sexual maturity. Insufficient intake of protein will affect the growth and development of teenagers. More than 50% of the daily intake of protein by teenagers should be high-quality protein, so the diet should contain sufficient animal and legume foods.
Calcium is an important component in building bones. Senior three is in a period of vigorous growth, and the bones develop rapidly, so it is necessary to take enough calcium. According to the national nutrition survey data, the incidence of calcium deficiency in middle school students in China is quite high, and a certain amount of milk and legumes can effectively supplement calcium deficiency every day. Senior three students also have iron deficiency anemia, and the incidence rate is relatively common. If there is iron deficiency anemia, it will affect the learning effect.
Senior three is in the best stage of physical development and learning cultural knowledge. Most parents want their children to be healthy, study well and achieve something in society in the future, which requires a strong body and a smart mind. On the one hand, teenagers should develop good living habits, on the other hand, they should be scientifically matched in nutrition and diet. Develop good living habits and have a good breakfast.
There has always been a saying that "breakfast is good, lunch is full and dinner is few", but because the morning is the most stressful time, some children are lazy and have no time to eat breakfast. This is very harmful to the brain, because skipping breakfast leads to low blood sugar and insufficient nutrition supply to the brain. Morning is the time when homework is the most, and the energy needed by the brain is not supplied. In the long run, it will affect homework and brain development. Fresh milk is most suitable for breakfast, which not only contains high-quality protein, but also contains lecithin necessary for brain development. Water is the most important part of the human body. Studies have found that insufficient drinking water is an important reason for the accelerated aging of the brain. Teenagers should drink at least 8 glasses of water every day to ensure their physical needs. Taking part in physical exercise can not only make bones and muscles strong and developed, but also promote the development of brain and internal organs. When you are in poor health or suffering from various acute diseases, you should rest. At this time, if you still insist on learning to use your brain, it is not only inefficient, but also easy to cause brain damage. Scientific Nutritional Diet In order to meet the nutritional needs of the brain, it is best to mix nutritious foods with different effects into a balanced diet.
Besides eating, there is also sleeping! Ensuring adequate sleep is the stage of brain rest and adjustment. Sleep can not only keep cortical cells from failing and replenish consumed energy, but also achieve a new balance in the process of cerebral cortex excitement and inhibition. Good sleep can improve memory. Teenagers should ensure 8 hours of sleep every day. At the same time, pay attention to sleep quality. The college entrance examination is not only a test of knowledge for every examinee, but also a comprehensive review from brain power to psychology to physical strength. "Health is the capital of revolution". Without a healthy diet, how can we have a strong body to meet the nervous test of the college entrance examination? If you feel a little uncomfortable in the college entrance examination, it may mean that years of hard work and painstaking efforts will be wasted. ...
As the examination period approaches, how can parents who want to be "logistics ministers" not worry about their children's diet before the exam? Faced with a dazzling array of health products, parents don't know how to choose. In order to let their children "eat well", it is either big fish and big meat or delicacies. However, in the face of abundant food, it is often difficult for candidates to swallow.
In this way, how to adjust the diet before the exam is particularly important. How to adjust the diet of senior three students?
Teenagers' dietary arrangements should conform to their characteristics of fast growth and high nutritional requirements. Because of the large energy consumption and high demand for protein in this period, the amount of staple food should be increased, about 400-500g per day, to ensure the supply of carbohydrates mainly for energy supply, and the coarse and fine grains should be alternately matched, so that various cereal nutrients can complement each other. Secondly, ensure that fish, meat, eggs, milk, beans and vegetables are sufficient and reasonably matched. Provide enough protein, fat and various necessary nutrients. Protein 80-85g a day, to ensure adequate quality, half should be high-quality protein. Therefore, the diet should contain enough animal and soybean foods to meet the needs of accelerated growth and intellectual development. Eat more vegetables, beans, seafood and milk rich in calcium and phosphorus. Iron deficiency anemia is also common among teenagers, so it is necessary to increase the intake of vitamin C in the diet to promote the absorption of iron. Iodine is also an essential trace element for growth and development, and the demand for it increases in adolescence. Seafood with more iodine, such as laver, kelp, sea fish and shrimp, can be eaten often.
It should be reminded that teenagers, especially girls, often go on a diet blindly in order to lose weight, which leads to metabolic disorder in the body and is extremely harmful to health. The correct way is to control diet reasonably, increase physical activity and balance energy intake and consumption.
Li Shuyuan, chairman of China Nutrition Society, said: The contents of various nutrients in general breakfast recipes should account for 25% ~ 30% of the daily supply.
A nutritious breakfast should consist of porridge, cakes and cold dishes, and it is better to add a melon and fruit to supplement vitamins after meals.
Recommended breakfast dishes: sweet potato porridge+fried pie+diced cucumber; Milk+onion biscuits+ham and fried eggs.
Lunch meals should be rich, and the contents of various nutrients in lunch generally account for 35% ~ 45% of the total supply.
Recommended lunch dishes: sweet and sour hairtail+fried vegetarian dishes+seaweed leaf soup; Pork liver slices+celery shrimp+lotus seed lily tremella soup; Potato and beef slices+cauliflower and mushrooms+pea soup.
F Dinner should be mainly composed of cereals and vegetables, with light taste and easy digestion, which is conducive to anti-fatigue and refreshing.
Recommended dinner dishes: stewed ribs lotus root soup+fried tofu with lobster sauce+mixed with jellyfish silk; Minced meat tofu+shredded potatoes with green peppers+preserved eggs mixed with tofu; Fried pork with onion+scrambled eggs with tomato+cowpea. "As long as you eat three meals a day scientifically, home cooking can also meet the nutritional needs of candidates. When human blood is weakly alkaline, the brain and physical strength should be kept in the best state, so it is also important to pay attention to the acid-base collocation of food. Fish, meat and alcohol are acidic foods, while vegetables, fruits and milk are alkaline foods. When providing food to candidates, these two kinds of food must be balanced, and alkaline food is slightly more than acidic food, so that candidates can keep their best condition. When we talked about nutrients earlier, we talked about lecithin, which has the function of nourishing the brain. Which foods are rich in lecithin? Lecithin has a certain content in egg yolk, soybean, fish head, sesame, mushroom, yam, fungus, cereal, small fish, animal liver, eel, red snake, cobra, safflower oil, corn oil, sunflower seed and other foods, but soybean, egg yolk and animal liver have complete nutrition and content.
Scientists have found that although the weight of the human brain only accounts for about 2% of the human body weight, the energy consumed by the brain accounts for 20% of the energy consumed by the whole body. The energy consumed by human body is mainly provided by sugar, fat and protein in diet. Compared with other organs, the utilization of energy substances in the human brain is insufficient, and it mainly relies on the oxidation of glucose (blood sugar) in the blood to supply energy. The brain is extremely sensitive to blood sugar and needs about 1 16 ~ 145g of sugar every day. When the blood sugar concentration decreases, the oxygen consumption of the brain also decreases, ranging from dizziness and fatigue to coma. Therefore, a certain blood sugar concentration is very important to ensure the completion of complex functions of the human brain.
~ protein has the highest content in the brain. Brain cells need a lot of protein to supplement and update during metabolism. Experiments show that eating different contents of protein food has a significant effect on brain activity. Increasing the content of protein in food can enhance the excitability and inhibition of cerebral cortex, and the synthetic acid in protein can also eliminate the toxicity of ammonia produced by brain cells in metabolism, thus protecting the brain.
The lipids needed by the human brain are mainly cephalin and lecithin (which contain unsaturated fatty acids). They have the function of nourishing the brain, making people full of energy, enhancing the endurance of work and study, and have a good effect on neurasthenia. In addition, scientists have found that when people engage in high-intensity mental work for a long time, the body may have lipid metabolism disorder, which will increase the serum cholesterol content and cause hyperlipidemia and obesity. Nerve activity will also increase the body's demand for vitamin C, nicotinic acid, B vitamins and vitamins. In a word, the nutrition of mental workers should focus on supplementing the energy of brain tissue activities, phospholipids or unsaturated fatty acids that constitute brain cells, protein, vitamin A and trace elements that participate in regulating the excitement or inhibition of brain cells.
Of course, good grades are not eaten, and the key to the college entrance examination is strength. However, ensuring a healthy diet before the exam, paying special attention to reasonable dietary arrangements and proper nutrition distribution, so as to have a strong body is the premise of achieving good results.
In addition, we should keep proper exercise and adjust our mood. During the third year of high school, children have heavy learning tasks and their brains are in a state of high tension. Although their physical energy consumption is very high, their digestive function is not good because most of the blood is mobilized to the brain. In addition, they go to bed late and get up early, and their previous life rules are disrupted, and the autonomic nervous system of the human body is seriously disordered. At this time, their resistance will decline, and people are particularly prone to illness.