1 nutrition and health 2000 word abstract;
Professor Yu Kang said:? Is the disease from the mouth? In other words, people don't pay attention to science when eating, and eating wrong will lead to diseases. Health is very important for a person at any time. However, we should pay more attention to our diet in the face of various food-induced new diseases that appear constantly in society.
Keywords: diet, nutrition and health
Foreword:
Nowadays, people's living standards have improved significantly, and how to eat healthily is a major event before us. ? People eat for the sky? And health is the biggest capital of the body, which undoubtedly affects every nerve of us. With the improvement of living standards, we have already got rid of the title of "the sick man of East Asia", but a series of modern diseases have also begun to plague us living in a fast-paced society.
1 nutrients needed by human beings
The purpose of human daily diet is to obtain nutrition. So, what nutrients do humans need?
1. 1 protein
It is a complex compound composed of various amino acids. It is the basic substance of cells and the main raw material for the collective growth and repair of damaged tissues. It is the most needed nutrient for human body. Its main sources are meat, eggs, milk and some plant seeds.
1.2 carbohydrate
It is the main substance of human body function, providing energy for normal growth and activities of human life. Mainly from rice, wheat, corn and so on. Water accounts for 60% to 70% of the body. It mainly provides a liquid environment for the metabolism of the body, dissolves various substances and ensures the normal metabolism of the body. Without water, human beings can't live.
1.3 lipid
It is the main energy storage material of the body, and it is called the backup energy of life activities, releasing about twice as much energy as sugar. At the same time, the fat in the human body can reduce the friction of organs in the body, and organs can resist earthquakes. Mainly from animal and vegetable oils and dairy products.
1.4 vitamins
There are many kinds, mainly regulating the body's metabolism, preventing diseases and maintaining health. Some can be absorbed from the outside world, such as vitamin A; Some can only be synthesized in the body, such as vitamin D, and the demand for it is small, but it cannot be lacking. Its main sources are fruits, vegetables, seed food, animal liver and so on.
1.5 minerals
There are many kinds of them, but they are very important to the body. It is involved in the formation of tissues and the regulation of enzyme active factors, and has the functions of regulating cell metabolism, hormone secretion, acid-base balance and so on.
2 Health and nutrition
Health means that a person is in a good physical, mental and social state. What is the traditional concept of health? Healthy and disease-free Modern people's health concept is overall health, including physical health, mental health, mental health, social health, intellectual health, moral health and environmental health. Health is the basic right of human beings and one of the most precious wealth in life. Health is the basis of quality of life; Health is an important aspect of human self-awakening; Health is the best state of life, with rich and profound connotations.
Nutritionists interpret nutrition as the interaction and balance between nutrients and other substances in food and health and diseases, as well as the process of ingestion, digestion, absorption, transportation, utilization and excretion of substances. In the process of life activities, human beings need to constantly ingest food from the external environment and obtain nutrients needed for life activities. These nutrients are called. Nutrients? . Nutrients are the foundation and material basis of health.
3. How to eat
3. 1 Diet should follow the principle that the contents of heat energy and various nutrients in food are sufficient, complete in variety and appropriate in proportion. The structure of diet should not only meet the physiological needs of the body, but also avoid the unnecessary burden and metabolic disorder caused by the imbalance of diet composition and excessive nutrients.
3.2 Drink water regularly.
The human body needs at least 1800 ml of water every day, and more if it exercises. It is recommended to drink a glass of water every 2 to 3 hours, especially the first glass of water in the morning.
3.3 Eat less and eat more.
We only eat 5-7 minutes full every meal, and we can eat 4-5 meals a day, which is the most scientific way to eat. The heat energy of three meals a day should match the work intensity: avoid the disadvantages of too little breakfast and too much dinner. The interval between two meals should be appropriate, the amount of food should be appropriate, and attention should be paid to food hygiene. It is easy to understand that the time and proportion of three meals are appropriate, that is, breakfast should be eaten carefully, dinner should not be overeating, and the interval between two meals is 4 ~ 6 hours. Don't overeat, but eat enough.
3.4 Take in enough cellulose.
Cellulose can promote fat burning. If you consume 25 grams of cellulose every day, you can prevent 90 kilocalories. So, eat more fruits and vegetables every day.
3.5 Appropriate intake of fat.
The human body cannot absorb some antioxidants without fat.
3.6 Reject high-calorie and high-fat foods.
Stay away from soft drinks, hamburgers, fried foods, etc. It has a certain protective effect on the normal metabolism of the body.
3.7 chew slowly.
Chew slowly when you eat, and don't rush to eat. It is best to eat a meal for about 20 minutes, which will help digestion and avoid overeating.
4. Achieve a balanced nutrition.
4. 1 Pay attention to the balance of dietary structure.
Mainly realize the balance between coarse grains and flour and rice; Dry and dilute balance; Non-staple food should be balanced between raw and cooked; The balance between meat and vegetables. In short, the food should not be single, and it can be balanced within a day or a week. We must eat rice, that is, we must eat plant food. What are the ancestors of the Chinese nation? Everything in the world is precious? It can be seen that our ancestors have deeply realized from their life practice that whole grains are an inseparable staple food in an instant.
4.2 Pay attention to eating some foods with low fat, high protein and rich dietary fiber and vitamins to ensure the balance of nutritional intake.
The collocation of meat and vegetables can not be ignored.
4.3 Of course, when eating, we should also pay attention to good eating habits, eat more warm food and less cold food.
4.4 A balanced diet of hot and cold.
Eating too much cold food will damage the spleen, stomach and lungs. People with qi deficiency and stomach cold should eat less cold food, especially in summer.
What should I pay attention to at ordinary times?
5. 1 Drink less or not.
Drinking alcohol will have a serious impact on the nervous system and vascular system, leading to the functional degradation of these systems, and then affect the overall physical condition.
5.2 Get enough sleep.
Adequate sleep can eliminate physical fatigue, sleep for 7 to 8 hours every day and take a lunch break at noon.
5.3 Keep exercising.
Exercise can enhance immunity and strengthen blood circulation.
5.4 Avoid moving before eating, avoiding quietness after eating, and balancing exercise before and after eating.
While getting nutrition from diet, diet is also a science. However, with the improvement of living standards, people ignore the importance of a healthy diet, and various diseases follow. Therefore, as modern college students, we should know more about the relationship between food nutrition and health, so as to achieve a reasonable diet, scientific diet, develop good eating habits, and achieve a nutritious diet and a balanced diet. Lay a good physical foundation for better work in the future. Let's take scientific nutrition as the guide, achieve balanced nutrition, pay attention to balanced diet, eat healthy, eat beautiful, eat wonderful people and enjoy a high-quality life!
By doing this and developing good eating habits, diseases will be far away from us accordingly. This is our current health pursuit task.
2000-word abstract of nutrition and health papers;
Objective To master the nutritional health status of college students, formulate effective measures to promote nutritional health, and improve their health level. Methods 800 college students' nutritional health status, bad eating habits and nutritional health knowledge were investigated by questionnaire, and the data were statistically analyzed. Results Good nutrition accounted for 53.88%, malnutrition for 33.37% and overnutrition for 65,438+02.73%. 37.07% people have a partial eclipse and 25.98% people don't eat breakfast. Basic knowledge of nutrition and health accounted for 13.25%, partial knowledge accounted for 78.47%, and ignorance accounted for 8.28%. Conclusion Nearly half of college students are malnourished and overnourished. The main reason is that college students are not aware of nutrition and health, and there are bad eating behaviors in their lives. Therefore, it is necessary to publicize health knowledge and take precautions.
Key words:
College students; With the development of economy and the continuous improvement of living standards, the dietary structure of social groups has changed greatly, and some new nutritional problems have emerged. College students are a group whose economy is not yet independent and whose study burden is heavy. They have to do a lot of mental and physical work, which consumes a lot of energy. Whether their dietary nutrition can satisfy their healthy growth will directly affect their future study, work and life. Therefore, the nutritional balance during college is of great significance to the health of this group.
This paper analyzes the literature of college students' dietary survey published by China Journal Full-text Database (CNKI) from 2004 to 2006. The dietary survey method is mainly 24-hour retrospective method, including 18339 students from 23 universities, which is representative and can reflect the current dietary nutrition status of college students.
Compared with China Residents' Dietary Pagoda, college students' diet is mainly cereals, which are rich in eggs, meat and beans. The intake of vegetables, fruits, fish, shrimp and milk in boys' diet is less, while the intake of vegetables, fish, shrimp and milk in girls' diet is less. The energy intake of college students can meet the needs of the body, and the energy provided by fat is high, which is 26.5% for boys and 30.5% for girls. Excessive fat intake will lead to hypertension, fatty liver, coronary heart disease, diabetes and other diseases, so the intake of high-fat foods should be reduced. From the heat energy distribution of three meals, the low breakfast energy of college students is related to many students' skipping breakfast, poor quality of breakfast and picky eaters, while the high intake of lunch and dinner is related to the high energy consumption of students in class and evening self-study.
Protein is abundant in college students' diet, but the intake of VB2 and VC is insufficient for boys, and the intake of Ca for boys and girls is low, reaching only 60. 1% and 6 1.6% of the recommended intake respectively. This result is consistent with the fact that Chinese residents are most likely to lack vitamin VB2 and calcium in their diet. The main reason is that boys eat less vegetables and fruits, and boys and girls eat less raw milk. Vegetables and fruits are rich in vitamins and minerals. Too little intake can cause vitamin and mineral deficiency. Fish and milk can provide rich and high-quality protein, and milk also contains high calcium, which is a good source of natural calcium. Less intake will cause a series of adverse reactions and affect health. Vitamin B2 is one of the main substances that promote the redox of human cells. It also participates in the metabolism of sugar, protein and fat, and maintains normal visual function. College students are a special group, and they need a lot of eyesight work every day. If vitamin B2 is deficient, it will affect the biological oxidation in the body, cause metabolic disorder, and cause a series of diseases such as low vision, blepharitis and conjunctivitis. In daily life, we should pay attention to eating foods rich in vitamin B2, such as dairy products, animal liver and kidney, eels, celery, laver, carrots, mushrooms, etc., in order to improve the content of vitamin B2 in the body. Lack of VC in diet can lead to low immunity and easy to catch cold and other diseases. College students need a lot of physical and mental work every day. If VC is lacking, it will cause low immunity, lead to diseases such as colds and affect learning. It is necessary to supplement foods rich in VC, such as fresh vegetables and fruits, to increase the VC content. Calcium deficiency in college students will lead to the decrease of bone mineral density, which will lead to osteoporosis, fractures and many other patients in the middle-aged and elderly. But in fact, the calcium intake of China residents is low, because China is a country with plant-based food as its main dietary structure. Cereals account for a very important part of everyone's daily food intake, and the calcium content in cereals is extremely low. In recent years, great changes have taken place in people's food composition, the proportion of animal foods has increased significantly, and the consumption of pigs, cattle, mutton, eggs and poultry has increased greatly, but the calcium content in these foods is also very low. Therefore, it is necessary to supplement foods with high calcium content, such as milk and shrimp skin.
People who eat three meals a day eat not only to fill their stomachs or hunger, but also to ensure the normal development and health of their bodies. Experiments show that the protein digestion and absorption rate in food is 85% for three meals a day; If it is changed to two meals a day, and each meal eats half of the whole day's food, protein's digestion and absorption rate is only 75%. Therefore, according to the living habits of our people, generally speaking, three meals a day is reasonable. At the same time, it should be noted that the interval between two meals should be appropriate. Too long an interval will cause a high degree of hunger and affect people's labor and work efficiency; If the interval is too short and the last meal has not been emptied in the stomach, then eating the next meal will make the digestive organs not get proper rest, and the digestive function will gradually decline, affecting appetite and digestion. Generally, the residence time of mixed food in the stomach is about 4-5 hours, and the interval between meals is 4-5 hours. If it is 5 ~ 6 hours, it basically meets the requirements. Three meals a day, as far as possible regular quantitative, no overeating, eight full is better. Someone said:? Eat well at breakfast, eat well at lunch and eat less at dinner. ? Others said:? Breakfast is gold, lunch is silver and dinner is copper? .
A scientific breakfast should include cereal, meat (eggs), milk, vegetables and fruits, and the collocation methods should be changed frequently. Pay attention to the diversified collocation of food. The most nutritious breakfast should be cereal, milk, eggs and fruit. For college students, to ensure adequate nutrition, the combination of cereal and milk is enough. Breakfast is nutritious, and grains can't be less; The ratio of plant food to animal food should be 7: 1. In fact, the steamed bread and bread eaten in daily breakfast belong to cereals, but they are all processed flour and rice, and their nutritional value is not as good as that of unprocessed coarse grains. Want to contain it? Modern malnutrition? With the widespread popularity, we must also establish the concept of balanced nutrition, return to the traditional food culture in China and choose a healthy lifestyle. Take grain for example. In fact, people in China are both familiar and unfamiliar with them. Familiar because it has been the most important traditional food of China people for thousands of years; Strangeness is because when cereal food with high dietary fiber is gradually popularized in developed countries in Europe and America and becomes the mainstream breakfast food, it is getting farther and farther away from breakfast in China.
The choice of lunch food types should be as many as possible. A healthy lunch should be based on cereals, with plenty of vegetables, melons and fruits, moderate meat, eggs and fish food, and reduce the proportion of oil, salt and sugar. Pay attention to the ratio of 123, that is, one sixth is meat or fish or eggs, two sixth is vegetables, and three sixth is rice or noodles or flour. Pay attention to three lows and one high. On the contrary, a single variety of lunch, especially long-term consumption of roast, fried, fast food, puffed food and various snacks and carbonated drinks, is often harmful to the development of various organs of the body. Excessive fat intake can easily lead to obesity, form a physical burden, affect intellectual development, and also lay a hidden danger for the occurrence of nutritional metabolic diseases. Some students gobble up their meals, which not only can't ensure the normal and full absorption of nutrients, but also easily damage the digestive system, which may increase the incidence of gastrointestinal diseases. Poor sanitary conditions of lunch can easily lead to the spread of germs and the prevalence of various acute and chronic infectious diseases.
Have an early dinner. Eating dinner early is a good health care policy recommended by medical experts. Studies have shown that eating early for dinner can greatly reduce the incidence of urinary calculi. There is a lot of calcium in dinner food. In the process of metabolism, part of calcium is absorbed and utilized by the small intestine, and the other part is filtered to the glomerulus and excreted through the urinary tract. The peak of calcium excretion usually occurs 4-5 hours after meals. If you eat dinner too late, when people fall asleep at the peak of calcium excretion, urine will stay in the urinary tract such as ureter, bladder and urethra, and cannot be excreted in time, resulting in an increase in calcium in urine, which is easy to deposit and form small crystals.
The elements to eat for dinner. Dinner must be vegetarian, mainly with carbohydrate-rich foods, especially some fresh vegetables, and try to reduce the intake of protein and fatty foods. However, in real life, due to the relatively sufficient preparation time, most family dinners are very rich, which is not conducive to health. If protein is ingested too much, it will stay in the intestine if it cannot be absorbed by the human body, and it will deteriorate to produce toxic substances such as ammonia, indole and ammonia sulfide, which will stimulate the intestinal wall and induce cancer. If you eat too much fat, your blood lipids will increase. A large number of clinical medical studies have confirmed that the blood lipid of people who often eat vegetarian food for dinner is generally three to four times higher than that of people who often eat vegetarian food, while people with hyperlipidemia and hypertension will add fuel to the fire if they often eat vegetarian food for dinner.
Eat less for dinner. Eat less dinner than breakfast and Chinese food. It is generally required that the calories provided by dinner should not exceed 30% of the total calories in the whole day. Eating too many calories at dinner often leads to the increase of blood cholesterol, and too much cholesterol accumulates on the blood vessel wall, which will induce arteriosclerosis and cardiovascular and cerebrovascular diseases over time; If you eat too much at dinner, the concentration of sugar, amino acids and fatty acids in your blood will increase. After dinner, people tend to exercise less and consume less calories. These substances will be converted into fat under the action of insulin, and the body will gradually become obese after a long time. Please don't eat any sweets after dinner, it is easy to hurt your liver. In a word, diet is closely related to health. As college students, each food has different nutrients we need and needs to be fully ingested. For food, we should not only taste good, but also pay attention to the nutrition of these foods. We need to know more about the relationship between diet and health and study better to improve our quality of life.
& gt& gt& gt More exciting next page? Nutrition and health paper 2000 words?