I. Physiological characteristics

1, physical development

College students are in the period of growth and development, and there are many growth hormones and sex hormones secreted in the body. Their bodies are developing rapidly, growing faster, and their organs and systems are maturing.

2. Bone development

The bones of college students have been basically ossified and solid, and the shape and structure of bones have matured.

3. Muscle development

Due to the effect of sex hormones, the muscle fibers of college students become thicker, the water in the muscles gradually decreases, and the contents of protein, fat, sugar and inorganic substances gradually increase. Muscle strength and weight increased significantly, close to the adult level.

4. Appearance

There are obvious differences between boys and girls in external form. The boy's Adam's apple becomes prominent, his vocal cords become wider, his pronunciation is low, his shoulders become wider, his chest is flat before and after, his beard is bushy, and he looks strong. Girls have prominent breasts, long vocal cords, sharp voices, enlarged hips and soft and plump limbs.

5, functional characteristics

The shape, structure and function of college students' hearts have reached the adult level, so we only need to pay attention to the amount of exercise and medical supervision. The respiratory system of college students has also approached and reached the adult level.

6. nervous system

The nervous system is the earliest and fastest system developed by human beings, and college students have matured in this period.

Second, nutritional needs.

1, heat

College students consume a lot of calories every day for the needs of study, life and exercise. Generally speaking, boys need about 2000~2400 calories a day, and girls need about 1600~2000 calories a day.

2. protein

Protein is the basic substance of human tissues, which plays an important role in the growth and development of the body, the repair of tissues and the improvement of immunity. Generally speaking, college students need protein 1.2 ~ 1.5g per kilogram of body weight every day, among which animal protein and bean protein account for a certain proportion.

3. Fat

Fat is an important source of energy and also participates in human metabolism and physiological functions. The intake of fat should be arranged reasonably according to individual needs. It is generally recommended that fat intake should account for 25%~30% of total calories.

4. carbohydrates

Carbohydrate is the main energy-supplying substance of human body. Eating a proper amount of carbohydrates can provide enough energy and help maintain the normal physiological function of the body. It is suggested that carbohydrate intake should account for 60%~70% of total calories.

5. Vitamins and minerals

Vitamins and minerals are essential nutrients for normal metabolism and physiological function of human body. College students need to pay attention to supplement enough vitamins and minerals, such as vitamin C, vitamin E, calcium, iron and zinc.

6. Water

Water is a necessary substance to maintain the normal physiological function of human body, so college students need to pay attention to replenish enough water to keep the water balance of the body. It is suggested that the daily drinking water should be about 1500~2000 ml.

Some suggestions on college students' daily diet

1, keep a regular diet

Don't neglect eating because you are busy with your studies. You must have breakfast, and don't eat too late or too full for dinner.

2. Eat more vegetables and fruits.

Vegetables and fruits are rich in vitamins and minerals, so it is necessary to ensure adequate intake every day.

4. Appropriate intake of protein

Protein is an important nutrient for the body, but the intake should be moderate, neither too much nor too little.

5, eat less fried, barbecue and fast food.

These foods are usually high in calories, fat, salt and sugar, and it is useless to eat too much.

Step 6 drink plenty of water

Maintaining adequate water intake is beneficial to health and metabolism.

7. moderate drinking

If you need to drink alcohol, you must be moderate, not excessive.

8. Pay attention to food safety

Avoid eating expired or undercooked food, and store raw and cooked food separately to avoid cross-contamination.

9. Keep proper exercise.

A healthy diet and proper exercise can keep you healthy.