800-word monograph on diet and life 1
abstract
It is said that food is the most important thing for the people, and health is the greatest capital of the body. These are undoubtedly affecting our nerves. With the improvement of living standards, we have got rid of the title of the sick man of East Asia. However, a series of modern diseases, such as obesity, have begun to plague China people, and the course of food nutrition and health should be popularized as widely accepted knowledge. As contemporary college students, it is our unshirkable responsibility to learn and promote healthy eating. These premises are that we should know what nutrition is and what state belongs to health. We should not only achieve a balanced diet, but also pay attention to developing good eating habits.
Some experts say that medicine is not the best way out for future health, but diet will play an absolute role in health. As the saying goes, makes sense? Is the disease from the mouth? In other words, if people don't pay attention to science when eating, eating wrong will also lead to diseases. Nowadays, people's living standards have improved significantly, and how to eat healthily is a major event before us.
Keywords: nutrition, health and balanced eating habits
First, the way to health.
Health is not everything, but if you lose health, you lose everything. Good health can create all material and spiritual wealth. However, any wealth can hardly be exchanged for health. Health and money are not equivalent exchanges. Health comes from science and knowledge, not wealth, status and power. According to the definition of WHO 1989, physical health, mental health, moral health and good social adaptation are sound. Ten criteria for the initial test of physical health formulated by WHO: full of energy and no fatigue in life and work; Optimistic and positive, responsible, action and moving speed, etc. Fast attack and fast defense in basketball promote the improvement of speed quality and ability. Basketball requires fast speed, so it can effectively improve the reaction speed of athletes and is not picky about actions. Have a good rest and sleep; Adapt to various environments and have strong adaptability; Can resist the common cold and infectious diseases; Moderate weight and harmonious body proportion; Good eyesight, sensitive reaction, no inflammation of eyelids; The teeth are clean and the gums are normal without bleeding; Hair shiny, no dandruff; Skin and muscles are elastic, and walking is easy and powerful.
Second, the principles of nutrition
Nutrition? As a noun and term, it has been used by many people, but its exact definition may not be accurately understood. ? Camp? In Chinese, it means seeking. Raise? Is it health or fitness, which two words should be combined? Seeking health? The meaning of. Exactly, it should be? Seek health with food or beneficial ingredients in food? . ? Nutrition? The accurate and complete definition of this word should be:? By ingesting food, through digestion, absorption and metabolism in the body, the body uses the substances beneficial to the body in food as a process to build tissues and organs and meet the needs of physiological functions and physical activities. ? The knowledge of studying the nutritional problems of human body and other living things is called nutrition.
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 needed by human body include carbohydrates, lipids, protein, minerals and vitamins, among which nutrients cannot be synthesized in the body and must be obtained from food. Essential nutrients? . Comprise nine amino acids, namely isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine and histidine; Two fatty acids: only linoleic acid and linolenic acid; Carbohydrate; Seven elements: potassium, sodium, calcium, magnesium, sulfur, phosphorus and chlorine; Eight trace elements: iron, iodine, zinc, selenium, copper, chromium, molybdenum and cobalt; 14 vitamins: vitamin A, vitamin D, vitamin E, vitamin K, vitamin B 1, vitamin B2, vitamin B6, vitamin C, nicotinic acid, pantothenic acid, folic acid, vitamin B 12, choline and biotin; Add water and so on There are more than 40 kinds of * * *.
Third, the way to drink and eat.
1, scientific catering
Adhere to the principle of balanced nutrition, and make meals scientifically and reasonably matched. The first is the quality of catering, the color, fragrance, taste and shape of catering; Secondly, the variety and quantity of nutritional ingredients in the catering, so that the nutritional ingredients of each dish and different dishes in each meal can cooperate with each other to meet the physiological needs of consumers and achieve the purpose of reasonable nutrition. This method of catering can be called scientific catering. Scientific catering has three principles:
(1) The heat energy of three meals a day should match the work intensity: avoid the disadvantages of too little breakfast and too much dinner. In the distribution of heat energy, breakfast accounts for 25% of the total heat energy in the whole day? 30%, lunch 40%, dinner 30%? 35% is more appropriate. There is a poem in the classic of the fairy: "breakfast is light and early, lunch is thick and full, and dinner needs less." If you can do this often, you will be sick until you are old. " But in real life, there is such a strange circle, which is often "sloppy breakfast, casual Chinese food, and family photos at dinner". The scientific way of eating should be "eat well for breakfast, eat well for lunch and eat less for dinner". Many people don't arrange three meals a day according to this ratio, but adopt the distribution ratio of 2: 4: 4 or even 1: 4: 5, which causes overeating at dinner and is harmful to health.
(2) The interval between meals should be appropriate, the amount of meals 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) Pay attention to the balance of dietary structure: mainly pay attention to the acid-base balance in the collocation of staple food and non-staple food, and mainly achieve the balance between miscellaneous 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. Due to the variety of cooking materials and different edible parts, the types and quantities of nutrients contained are also different. Only through scientific collocation can the nutrients contained in each dish be more comprehensive and reasonable. In terms of meat dishes, pigs, cows and sheep with four legs (choose one), chickens, ducks and geese with two legs and fish with one leg; Vegetarian dishes should take care of roots, stems, leaves, flowers and fruits, as well as beans, fungi and algae. In short, the food should not be single, and it can be balanced within a day or a week.
2. Adolescent diet
(l) Teenagers with thermal energy grow fast, have a large amount of activities and need more thermal energy, with an average of about 2,800 calories per day.
(2) Teenagers in protein need more protein than adults, and the quality is also higher than adults. They need about 80-90 grams of protein every day. Teenagers should eat more animal protein, such as eggs, milk, lean meat and animal liver. In addition, animal protein should also be distributed in three meals, not concentrated in one meal, so as not to increase the burden on the gastrointestinal tract.
(3) Vitamins are indispensable substances for human growth and development, especially for teenagers. If you lack vitamins for a long time, it will affect your growth and even lead to vitamin deficiency. If vitamin A is deficient, you will suffer from night blindness and dry eye; Vitamin b; Lack, will suffer from neuritis, beriberi; Vitamin B2 deficiency. Will suffer from angular stomatitis and glossitis; Vitamin c deficiency can lead to scurvy; Vitamin D deficiency will affect its bone development. To this end, teenagers had better eat 500 grams of fresh vegetables every day.
(4) Inorganic salt teenagers need to have enough elements such as calcium, phosphorus, iron and iodine. Calcium and phosphorus are the main substances that make up bones and teeth. Without calcium and phosphorus, the skeletal development of teenagers will be hindered, and in severe cases, they may suffer from rickets. Iron is an important component of red blood cells. With the growth of the body, the blood volume of teenagers increases gradually and needs more iron. If they lack iron, they are prone to anemia. Iodine is an important component of thyroxine, which can promote metabolism and neuroskeletal development. Teenagers with insufficient iodine intake will be short stature and mentally retarded.
3, middle-aged and elderly diet
When people reach old age, due to the decline of digestive organs, the function of digestion and absorption is gradually weakened, teeth fall off, and chewing is more difficult. Therefore, we should pay attention to the following matters:
(1) Don't eat too much: the elderly have little activity and poor digestive function. Eating too much will not only increase the burden on the gastrointestinal tract and cause indigestion, but also cause obesity, high blood pressure and arteriosclerosis, and increase the burden on the heart. Therefore, proper diet is particularly important for the elderly.
(2) Don't eat too much: The daily salt consumption of the elderly should not exceed 10g. Excessive salt will increase the burden on the kidneys and cause edema. Storage of sodium salt will also increase blood pressure and increase the incidence of hyperlipidemia, coronary heart disease and cerebral hemorrhage.
(3) Don't eat too much polysaccharide and fat: the elderly exercise less. Eating too much sugar will not only cause or aggravate diabetes, but also transform sugar into fat in the body and make people fat. The pancreatic function of the elderly is low, and eating too much fat is easy to cause indigestion. The high cholesterol content in animal fat can cause arteriosclerosis and liver injury.
(4) Eat more fresh vegetables and fruits: Vegetables and fruits contain a lot of vitamins, cellulose and inorganic salts. Cellulose and pectin can promote gastrointestinal peristalsis and secretion of digestive juice, prevent feces from staying in the intestine, and play a certain role in preventing constipation, intestinal tumors and arteriosclerosis. Vitamins have the functions of fitness, anti-aging and cancer prevention.
(5) Reasonable adjustment of diet: The diet of the elderly should be diversified, not partial eclipse, and it is not appropriate to eat very hot and dry food. It is advisable to eat more digestible vegetable paste, soup, fruit juice and foods containing calcium, phosphorus and iron. On the basis of ensuring nutritional requirements, it is light.
(6) Eat less and eat more: The elderly have poor tolerance to hypoglycemia, are easily affected by hunger and dizziness, and are easy to eat less and eat more. You can eat seven full meals, and eat a small amount of food before going to bed or between meals, such as milk and cakes.
References: Dietary Guide for China Residents in 2007, Nutrition Bible (the latest revised best practical nutrition guide), Food Nutrition and Reasonable Collocation, and Dietary Guide for China Residents. ※.
Diet and Life Health Paper 800 words 2
College students are a special social group. They have left their parents and lived a relatively independent life, but they have never been able to manage their own lives well. Here I mainly talk about college students' dietary health problems, what problems exist in college students' dietary life and how to have healthy eating habits.
At present, college students have the following bad eating habits in their daily life. These bad habits have brought many negative effects on their health, which should attract our attention.
1 college students become mobile phone control and computer control one by one. Even at mealtimes, they wouldn't let go. Some people eat while playing mobile phones, while others eat while watching videos. Eyes staring at the screen, mouth doing mechanical chewing, chopsticks stuffing food into the mouth, eating is not focused enough, which leads to sound, light, sight and emotion stimulating the brain nerves together, causing intense emotional changes, distraction, loss of appetite, indigestion, and over time, digestive function declines, causing gastrointestinal diseases and affecting learning. Sitting in front of the screen for a long time during and after meals will reduce gastrointestinal function. In the long run, it will cause gastrointestinal diseases.
College students have no parents around, and their health awareness is not strong enough. They naturally follow their own tendencies and do what they like, which will easily lead to the intensification of partial eclipse and picky eaters. No matter whether you are partial to vegetarian food or picky about vegetarian food, insufficient intake of essential elements in human body will easily lead to unbalanced nutrition and affect health.
Nowadays, there are many kinds of snacks with different tastes, and college students, especially girls, like to eat snacks. Eating too many snacks will affect appetite, hinder the intake of dinner, lead to insufficient intake of various nutrients, and lead to poor energy and inattention in class. It will also cause excessive calorie intake and easily lead to obesity. If you often eat a lot of snacks with high calorie but no nutritional value before meals, it will cause gastrointestinal dysfunction in the long run. However, individual snacks contain substances that are harmful to the human body, and the intake of these substances will cause great harm to the body.
The university campus is relatively open, and there are many street stalls. For convenience and taste, college students often choose the temporary food stalls in the school, and they can eat whatever they want without scruple. However, the source of raw materials for some foods is not guaranteed, and there is a lack of necessary sanitary conditions and supervision institutions. Students who eat poor quality food for a long time will have disastrous consequences.
University life is relatively plentiful, so students are more casual, often staying up late and sleeping during the day. Few people can insist on eating three meals on time. Some people sleep in the morning, don't eat at noon and eat supper at night. In addition, most students who surf the Internet have little room for dietary choices and insufficient food nutrition intake. In addition, students' eating rules are influenced by their moods, and their eating is irregular and their habits are chaotic. This contradiction of eating time is also unhealthy.
Bad eating habits such as drinking and smoking are extremely harmful to health. Many college students drink alcohol, beer and even white wine every month. Generally speaking, the proportion of boys is higher than that of girls, and they drink more than girls. When a cigarette is lit, it will produce chemicals that are harmful to the human body and are not good for the liver. Long-term smoking and drinking can also stimulate nerves.
Based on girls' love of beauty, some students pursue slim figure and lose weight blindly. Besides taking diet pills and drinking tea regularly, I dare not eat for fear of gaining weight. This is certainly not a scientific diet. Some obese students have also strayed into this road, leading to dizziness, fatigue, drowsiness and collapse. On the other hand, some people have the habit of overeating, which will cause digestive diseases such as indigestion and pancreatitis. These behaviors will put a lot of pressure on the digestive system.
For college students, it is very important to develop good eating habits and a balanced diet, which can not only supplement physical strength and enhance memory, but also enhance physical fitness, prevent diseases and relieve emotions. Let me talk about some measures to improve the quality of college students' diet.
1 Strengthen the education of college students' nutrition and health knowledge.
For example, food nutrition and hygiene are added to student activities, and various forms of nutrition and hygiene knowledge propaganda are carried out on campus through student activities, so as to create a good atmosphere and let students know these knowledge through multiple channels, thus realizing the importance of food nutrition and hygiene to health. So as to form a good atmosphere for everyone to pay attention to food nutrition and food hygiene on campus. & gt& gt& gt More exciting next page? 800 words for diet and life health paper?