Or insist on jogging every day, it will be effective after a long time, and it will not be troublesome. It is recommended to take part in fitness after self-study in the early morning or evening. After 10 in the afternoon, I slept comfortably after drinking a glass of milk. The next day, you will feel refreshed. The most important thing is to stick to it and the effect will be obvious. If you want to be stronger, you will have to take part in some intense sports, such as basketball and football.
Jogging time: It is best to go to the playground for 30-60 minutes at night. When I first got up in the morning, the operation of various organs of the human body was still at a low level. At this time, exercise is more dangerous for people with fragile cardiovascular function. The activity ability of human body is fully developed at night, and it is easier for the body to adapt to the rhythm of exercise when running.
From the external environment, the latest research shows that the carbon dioxide index in the air is the highest in the morning, and the dust suspended in the air the day before has not completely disappeared. At this time, exercise is far less good than the environment at night. The slight fatigue caused by moderate exercise at night needs sweet sleep to relieve, which greatly improves the quality of sleep after exercise, so don't worry about the influence of exercise at night on sleep.
This is the way to exercise.
The following are the precautions about college students' diet for your reference, hoping to help you!
There are many bad eating habits in modern college students' daily life, which leads some college students to be in sub-health state. The main manifestations are: difficulty in concentration, low learning efficiency, listlessness, irritability, memory loss and so on.
First, there are the following misunderstandings in the dietary behavior of contemporary college students, which should be paid attention to.
1. 1 breakfast skipping phenomenon
Most of the reasons why college students don't eat breakfast are that they get up too late, and some girls don't eat breakfast for fitness. In fact, breakfast is the most important meal of the day. After getting up in the morning, timely nutrition supplementation is an important guarantee for the mental and physical recovery of the day. If you don't eat breakfast, it will directly lead to inattention, dizziness, fatigue, palpitation and lagging thinking, which will directly affect the efficiency of class. Over time, it will also lead to hypoglycemia and induce diseases such as obesity and gallstones.
1.2 excessive consumption of fried food.
In daily life, fried food has become a common choice for many college students because of its attractive flavor. However, fried food is gradually questioned by nutrition experts and health organizations. The main reasons are as follows: First, aluminum-containing expansion agent alum is often added in the production process of fried food. If it is eaten in large quantities for a long time, aluminum deposition in brain cells will have adverse effects on the brain; Second, foods rich in carbohydrates will decompose acrylamide after high-temperature frying, which can induce benign or malignant tumors; The edible oil of the third food is often used repeatedly, which leads to the accumulation of lipid peroxide and can promote premature aging of brain cells. At the same time, too much oil is easy to get fat, leading to high blood pressure, diabetes, cardiovascular diseases and so on.
1.3 Excessive drinking
Because the life of college students is not supervised by teachers and parents, most students begin to contact alcohol, especially some male students. Wine can accelerate the secretion of blood stimulants such as endorphins and enhance the joyful atmosphere. However, college students often don't pay much attention to controlling their alcohol consumption, which will be counterproductive. Excessive drinking will damage the gastrointestinal mucosa and cause the loss of nutrients in the body, especially water-soluble vitamins and folic acid, vitamins B 1, B6, C, magnesium, selenium and zinc. It is also easy to cause gastritis, gastric and duodenal ulcers, gastric bleeding, myocardial ischemia, coronary heart disease and so on. Alcohol in wine can enter the brain through the blood-brain barrier and combine with lecithin in brain tissue, which can be deposited for 0.5- 1 month, resulting in long-term toxic effects and seriously affecting learning.
1.4 Cooking and eating in the dormitory
Nowadays, many college students cook in the dormitory or bring meals to the dormitory for convenience. Everyone knows that poor sanitary conditions in dormitories, especially in hot summer, can easily cause gastrointestinal diseases.
1.5 the phenomenon of eating food while walking
Some college students eat while walking because they are in a hurry. This phenomenon is very unsanitary, food is easily contaminated by bacteria and viruses, and it is not conducive to the digestion and absorption of food. The brain not only directs the digestive system, but also directs the motor system, and its energy is scattered, so it often chews poorly and has indigestion. Moreover, there is a danger of choking and biting the tongue, which will make food enter the trachea by mistake.
1.6 irregular diet, hunger and satiety.
College students eat irregularly, eat more when they have time, eat less or not at all when they have no time. This kind of hungry and full meal diet mode is most likely to lead to the increase of fat storage in the body. For the spleen and stomach, being hungry is bound to be hurt.
1.7 Fruit juice and drinks instead of white water. Nowadays, some college students seldom drink boiled water, preferring fruit juice and drinks, especially in summer. Most fruit juices and drinks contain chemical synthetic substances such as pigments, sweeteners and preservatives, and excessive drinking is harmful to health. Warm white water can improve the activity of lactic acid bacteria scavenging enzymes in the body, which is beneficial to reduce the "fatigue factor"-lactic acid accumulated in muscles, eliminate fatigue and restore vitality, and is of great help to college students' study.
Second, the causes of bad eating habits
2. 1 Lack of early health education. Now most college students are only children. Before going to college, some parents take their children's studies into account and arrange their children's diet, but they don't pay attention to the education of healthy diet. In this passive situation, some college students did not have a strong sense of healthy eating before entering colleges and universities.
2.2 After entering colleges and universities, college students focus on their studies and know little about diet, fitness and other knowledge. Most of them decide their eating habits by their own feelings.
2.3 College healthy eating habits propaganda is not enough, and measures are not in place. Many schools do not provide professional dietary health consultation institutions for students. College counselors pay insufficient attention to college students' diet health education and guidance.
2.4 Students have poor self-control and are lazy. Some students also have some knowledge of food hygiene, but their self-control is a little poor and they are lazy to walk, so they have developed some bad eating habits. For example, some students often eat in stalls with poor sanitation on both sides of the road.
Third, suggestions on healthy diet for college students.
3. 1 Intake nutrients as comprehensively as possible. College students should pay special attention to protein and vitamin supplements. The intake of various nutrients is based on the principle of meeting needs without excessive intake. The comprehensive nutrition needed by the human body can only be obtained from food. The more kinds of food you eat, the more nutrients you get. College students should not only eat cereals and animal foods, but also pay attention to eating more seafood, vegetables and fruits. Eat more foods rich in minerals such as calcium and phosphorus, such as shrimp skin, kelp, dairy products and bean products. Eat 400g ~ 500g fresh vegetables every day to ensure the intake of vitamins, minerals and cellulose. Female college students should also pay attention to iron supplementation and choose foods rich in iron, such as pork liver, lean meat, fungus and red dates.
3.2 Eat regularly and quantitatively. Three meals a day is the physiological rhythm formed by human beings in the long years, and it is an indispensable condition for human survival. Regular eating can maintain the stability of nutrients in the blood and ensure the normal activities of the human body. Generally speaking, the interval between meals is 4 to 5 hours according to the time that food stays in the human stomach. In addition, when eating, we should also pay attention to the amount of food we eat, so as to satisfy our appetite and not feel full. We can't form the bad habit of overeating or eating a full meal on an empty stomach.
3.3 Have good eating habits. Habitual hygiene is closely related to digestion and absorption after food intake. Choose a clean, clean, tidy, quiet and pleasant place to eat. Eat carefully, chew slowly, and don't be picky about food or partial eclipse.
3.4 Pay attention to complementary food in different places. College students should eat more food produced far away from home, which can supplement some ingredients that may be lacking in the body. That is, northerners should eat more southern food and southerners should eat more northern food.
In a word, college students can only lay a solid foundation for having a strong body if they abandon the misunderstanding of daily eating behavior listed above and develop scientific daily eating habits.
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College students are highly educated and have a certain understanding of nutrition, dietotherapy, food hygiene and food culture. However, in daily life, there are still several misunderstandings in college students' diet. College students come from all corners of the country and have different eating habits. In addition to taking care of ethnic customs, school canteens basically provide food with local customs.
1, clean diet
Excessive demands on food cleanliness are more common among students who are addicted to cleanliness. Such students are not only unclean after eating too much, but also unclean in clothes and bedding. Always wear gloves and masks, and wash your hands and mouthwash frequently. Washing clothes in the sun is not allowed to be touched, but it must be washed again if it moves. Dietary requirements are absolutely green food and pollution-free food. Do not eat food with preservatives, food with additives, leftovers, food in the refrigerator, never touch food with your hands when eating, and strictly implement the "aseptic concept". This kind of eating habit makes it difficult for people to eat with * * * *, and it is not suitable for school team life, and its ability to adapt to the environment is poor, which affects physical and mental health.
2. Western diet
Some students like steak, fried chicken, bread, milk, carbonated drinks, chocolate, cakes and so on. They drink coffee every day and like to eat in western restaurants or western fast food restaurants on rest days. Such eating habits often lead to excessive calorie intake, easy to lead to obesity, but also cause nutritional imbalance, affecting health.
3. Contradictory diet
Staple food is the opposite of non-staple food. Generally speaking, China's eating habits are mainly staple food, supplemented by non-staple food, mainly rice and miscellaneous grains, supplemented by meat, vegetables, sugar, tea and fruit. Practice has proved that this diet is scientific and beneficial to health. Some students in school have an upside-down diet and regard non-staple food as their staple food. They mainly eat cake, bread, fruit, meat and sugar for three meals a day, and seldom eat vegetables. Go to the supermarket to buy non-staple food once a week, and basically don't eat in the cafeteria. This is a staple food and non-staple food diet, which is not conducive to health.
The five tastes are inconsistent. More common in local students. This kind of students live in the local area, live on campus, and their diet should be mainly in the school cafeteria, but most of them still rely on family diet or preferred diet. No matter at home or in the canteen, you can eat wherever the food is delicious. Ignoring the thickness of diet, people tend to have dietary preferences. Chinese medicine believes that the five flavors should be carefully adjusted in the diet, that is to say, the five flavors of pungent, sweet, sour, bitter and salty in the diet should be moderate. Eating those so-called "delicious" foods that are hot, sour, sweet and salty often is harmful to your health. This is the five flavors diet.
The meal time is the opposite. Do not eat at ordinary times. Breakfast is usually at 7 o'clock in the morning, but they often eat at 9- 10. In class, I pushed the door and came in, sat down with food, listened to lectures while eating, and boasted that I had "eaten all my knowledge". Eating supper at night has become a habit, and not eating at noon is not conducive to health.
Seasons are not conducive to diet. The diet does not conform to the climate of the four seasons. It's cold in winter, so the diet should be warm. Some students especially like to eat cold drinks, popsicles and ice cream in winter, which leads to abdominal pain, irregular menstruation and dysmenorrhea. Summer is hot, so the diet should be cool. Some students don't. Mala Tang, mutton soup, hot pot and instant-boiled mutton are not eaten correctly, resulting in toothache, excessive internal heat, irritability, vomiting and diarrhea.
4. Indulge in diet
Some students have rich families and are used to eating delicacies at home. When they get to school, they can't stand the injustice and often eat and drink in off-campus restaurants. These students like to enjoy food and wine, no matter how much they spend. As Neijing said: Taking wine as the pulp is unscrupulous. Drunk, diarrhea, fullness, vomiting and other diseases often persist, which is extremely unfavorable to health.
5. Ignorant diet
Some students are strong and have good digestive function. They think they can digest stones. "They are unclean, and there is no disease after eating them." Diet is not about collocation, moderation and hygiene. Hungry and full, eating completely irregular. Diners, restaurants, roadside dining tables, off-campus lunch boxes, whatever you want to eat, no scruples. Some students forget to eat and sleep when they are under great pressure, such as exams, postgraduate entrance examinations and writing papers. They lack sleep, eat irregularly and have excessive anxiety. Chinese medicine says: "double diet hurts the stomach." He also said: "Thinking too much will hurt the spleen" and "The thick paste will cause a big furuncle". Most people who eat this kind of diet do not pay attention to aftercare, which leads to gastrointestinal injury, disharmony between liver and spleen and other diseases.
6. Fear of diet
Some students are afraid of "illness from the mouth" and are very strict about the choice of food. They don't eat leftovers, colored food, pickled food, cold food and meat food ... After learning about the making process of some foods, they refuse to eat all kinds of foods. For example, after the newspaper disclosed the "gutter oil" incident in the restaurant, they dared not eat fried dough sticks and cakes, nor did they dare to eat meals in small restaurants. Not eating hormones in fruits, lean meat in pork, refined rice, additives in white flour, fake wine and inferior bean products limit your food range, leading to lack of necessary nutrition and many diseases. Although such students are few, they are by no means rare.
7. Valley diet
Some students pursue the beauty of lines and lose weight blindly. In addition to taking diet pills and drinking tea regularly, I dare not eat and am afraid of gaining weight, so I choose to eat cereal to lose weight. Bigu is a method for alchemists and Taoists to cultivate immortality, that is, they don't eat whole grains, but only drink water and fruits and vegetables. This is certainly not a scientific diet. Some obese students have also strayed into this road, causing dizziness, fatigue, drowsiness and collapse from time to time.
8. Regional diet
In colleges and universities, students come from all corners of the country. Students in different areas have different eating habits. For example, Shanxi province likes pasta, which tastes sour; Huguang likes to eat rice, which tastes very spicy; Luji likes to eat glutinous rice, which tastes sweet; Mengjiang likes barbecue, how strong it tastes and so on. This dietary habit reflects different dietary cultures and is related to the local geographical environment, folk customs and natural climate. For example, in Shanghai, Guangzhou, Sichuan and other places, the climate is humid and sultry, and local residents eat more peppers, which is to use the pungent smell of peppers to disperse yang and sweat, and eliminate the damp heat in the body. Students enter the university with their own regional eating habits, but they can't adapt to the general diet of the school and stick to the regional diet, and they can't adapt to the local situation, which often brings troubles to their lives.
College students who have gone into the diet misunderstanding should adjust their diet view in time, change their bad eating habits and shape their healthy bodies.
There are ten bad eating habits in college students' daily life, which have a negative impact on their health and should be paid attention to. The top ten bad eating habits are:
If you eat on TV, you won't know the taste. Many students have to sit in front of the TV with rice bowls in their hands, staring at the screen motionless, chewing mechanically in their mouths and stuffing food into their mouths with chopsticks. Staying here for a long time will cause gastrointestinal diseases. Eating and watching TV also reduces the communication between some middle school students and their parents, which easily leads to unsociable personality and becomes an unhealthy and unhappy person.
Runhou tablets are sugar, and the mouth is bitter. Runhou tablets can be used to treat pharyngolaryngitis, hoarseness, oral ulcer, halitosis and other diseases. It has a sweet taste, so some students eat it as candy when they are not sick. As the saying goes, "three drugs are toxic", so don't eat throat tablets casually. If the throat moistening tablet is abused when there is no obvious inflammation in the throat, it can resist the growth of normal flora in the mouth and throat and lead to diseases.
Eating meat and vegetables is very "hurt" Everyone knows the disadvantages of partial eclipse, but some children are partial eclipse. Xiaoxin, a fifth-grade vegetarian, stopped eating vegetables at the age of three. A few years later, Xiaoxin was not as tall as her peers. After experience, all indicators are different from those of peers, and the body is not good. He is constipated, looks pale, and is prone to respiratory diseases. Xiaoxin's parents regretted it. Children who only eat vegetables and don't eat meat also have poor development indicators, malnutrition, easy to catch a cold and poor physical resistance.
Snacks are meals, and you are sleepy in class. Nowadays, there are many kinds of snacks with exquisite packaging, which makes students itch. Coupled with the concept of "losing weight", it is not surprising that snacks are eaten on campus. Excessive snacks will affect appetite and hinder the intake of dinner, thus affecting the development of normal body functions.
Computer fun, stomach injury. Computers have gradually become learning tools, and students have been exposed to computers for longer and longer. Even many students are surfing the internet while eating, which is followed by worse health. Sitting in front of the computer for a long time during and after meals makes the gastrointestinal function fade. In addition, most students who surf the Internet have no choice about diet, and their food nutrition intake is insufficient.
Eating food with excessive pigment slowly damages health. Pigment is a chemical, and the state has strict hygiene standards for the use and limit of edible pigment. In order to increase sales and reduce costs, some small food processing factories use a lot of pigments, even non-edible pigments, to attract children to shop. Long-term consumption of food with excessive pigment is extremely harmful to health.
Often patronize street food stalls, unconsciously latent diseases. Street food stalls, especially temporary food stalls at the school gate, lack sanitary conditions, and food is easily contaminated by airborne bacteria such as dust and exhaust gas. In addition, the raw materials of some fried foods are unknown, especially for students in the developing period who eat unclean fried foods for a long time, and the consequences will be unimaginable.
Drinking water will make your nose bleed. Have a drink when you are thirsty, and go out to play or have a drink. Some students cannot drink water. They are addicted to drinking drinks, and there is something wrong with their health. They often have nosebleeds for no reason, which makes the whole family very uneasy. In fact, when you are thirsty, you should drink more water. It is ok to drink a little drink properly, but it can't completely replace water.
If you don't drink milk, you will be malnourished. Milk is very important to everyone. It provides high-quality protein food and contains essential trace elements and amino acids. However, some students are partial to food and refuse to drink milk, resulting in malnutrition. In fact, if you get into the habit of drinking milk every day, your health will be close to that of your children.
Barbecue is delicious and too expensive. It is harmful for students to eat too much smoked food. If you often eat a lot of snacks with high calorie but no nutritional value before meals, it will cause gastrointestinal dysfunction after a long time; And long-term intake of protein food smoked and burned in the body is easy to induce cancer. /question/ 179 10993 . html