2. First of all, the nutrition should be sufficient. Senior three students are not only burdened with learning, but also in a period of vigorous growth and development, and need more nutrients than adults to meet the development needs of bones, muscles and organs. Second, nutrition should be comprehensive. There are eight categories of food ingested by human body, including cereals, bean products, meat, fish and shrimp, aquatic products, milk, eggs, vegetables, fruits and edible oil. The nutrients contained in any food are not comprehensive. Usually people say that a certain food has high nutritional value, but it actually means that one or more nutritional components in this food are high.
Many nutrition experts believe that the nutritional needs of senior three students can be met as long as they are prepared for three meals a day and have a reasonable diet. So what is a reasonable diet? Generally speaking, high school students who are in adolescence have higher requirements for calories than normal people, so apart from the basic energy intake every day (the pyramid of basic food structure of normal people is: five, four, three, two, one.
4, that is, about 500 grams of grain, about 400 grams of fruits and vegetables, about 300 grams of milk, about 200 grams of fish and poultry, and about 100 grams of others), senior three students should also add a little extra animal protein, such as fish, eggs and poultry, but the increase in this part of nutrition should not be too large, just slightly higher than the basic needs of the human body.
5. Eat more fresh vegetables and fruits. Vegetables and fruits are the most direct and important sources of vitamins. Vitamin C can enhance the immunity of senior three students and reduce the occurrence of diseases in critical period. Copper deficiency will lead to mental retardation, iron deficiency will reduce the oxidation function of the brain, and zinc deficiency will lead to reading difficulties. Dietary fiber in vegetables and fruits can promote gastrointestinal peristalsis, shorten the time of feces passing through the intestine, and reduce the stimulation of harmful substances on the intestine.
Cheerful food cereal for high school students
People find that if the fiber content in breakfast is high, you won't feel hungry. Nutritionists explain that fiber can slow down digestion, continuously supply carbohydrates to blood vessels, and make the human body get energy continuously. Oatmeal is a kind of food rich in fiber, and its energy release is slow and balanced, which can keep the blood sugar level of human body at a high level all the time, so it won't feel hungry and energetic soon.
banana
What's the name of a banana? High energy food? It contains carbohydrates easily absorbed by the human body and is also rich in potassium. Potassium can help maintain the normal function of muscles and nerves in human body, but it cannot be stored in the body for a long time. After strenuous exercise, the potassium in the body will drop very low. Studies have shown that too low potassium can lead to muscle pain, arrhythmia and slow response. And eating a few bananas can supplement the deficiency of potassium. .
bean
Iron is the main medium for producing human energy and is responsible for delivering oxygen to human organs and muscles. Therefore, if the human body lacks iron, it will lead to anemia and make people feel dizzy and weak. Although pig liver and lean meat are the best sources of iron, eating some red beans, black beans or soybeans often can also supplement iron, effectively improving the state of fatigue and weakness.
deep-sea fish
Deep-sea fish are rich in essential fatty acids, which can improve the working efficiency of the brain. There are hundreds of billions of nerve cells in the brain, and the cell membrane used to transmit information is composed of fat. If this kind of fat is insufficient, the efficiency of obtaining and transmitting information by the nerve membrane will be reduced, and the brain will become dull. The ingredients rich in essential fatty acids are mainly deep-sea fish such as mackerel and sardines, as well as edible oils such as corn oil and sunflower seed oil.
skim yogurt