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Nutritional collocation of middle school students
Middle school students are in the stage of growth and development, and their metabolism is vigorous. The required energy and various nutrients are relatively higher than those of adults. And if the nutrition is not balanced, it will affect the normal growth and development.
If we lack the necessary elements in the human body, it will lead to difficulties in concentration, poor memory and poor eyesight, which will seriously endanger the daily life of middle school students.
The current task of middle school students is to study, and having a healthy body is the basis for achieving excellent results.
Although the dietary nutrition intake of middle school students in China is gradually improving, the original problem of insufficient nutrition has not been completely solved, and the serious problem of excessive energy needs to be corrected. But most parents don't know how to mix nutrition reasonably. In view of this problem, we decided to study the nutritional collocation of middle school students, hoping to give parents some reasonable dietary suggestions through our research.
Through research, we know the average food that middle school students (13- 17 years old) should get every day for parents' reference.
Daily food requirements of middle school students:
Cereals and potatoes: including rice, steamed bread, noodles and corn. 500 grams of sweet potato, etc.
Animal food: meat 100g, fish and shrimp 25g, eggs 50g, milk and dairy products 100g.
Beans and bean products: soybeans and their products 150g.
Vegetables and fruits: fruit 100g, vegetables 300g.
Edible oil: edible oil 15 ~ 25g.
On holidays, in order to keep healthy, we should also do the following:
(1) adhere to the principle of three meals a day, eating rules.
(2) Mix coarse and fine grains to realize food diversification.
Don't eat too much greasy food.
④ Drink 200 ~ 250ml milk every day.
⑤ The daily salt content is controlled at 5 ~ 7g.
⑥ Limit the intake of snacks. Don't drink too much while eating. No drinking.
If middle school students face exams, we also give the following suggestions on nutrition collocation for parents' reference.
① Ensure the supply of high-quality protein: eggs, milk, meat and bean products should be essential when arranging candidates' meals. Protein is the basic substance that keeps people engaged in complex intellectual activities. )
(2) Ensure the supply of staple food: mix coarse and fine grains, with coarse grains and potatoes in addition to rice and wheat flour.
③ Ensure the supply of vitamins and inorganic salts: Fresh vegetables and fruits are good sources of vitamins and inorganic salts. For example, oranges, strawberries, rape and celery are rich in vitamins and inorganic salts.
④ Eat less foods containing sugar and fat.
⑤ Eat less or don't eat cold drinks from street snacks.
⑥ Pay special attention to maintaining the acid-base balance of body fluids: if you eat too much acidic food, your body fluids will be sour, people will be easily tired and sleepy, and your brain will be dull; On the other hand, alkaline food makes you energetic, clear-headed and responsive. Therefore, if you want your child's brain to play its greatest role, you should pay special attention to arranging alkaline food in your diet. Vegetables, fruits and bean products are all alkaline foods, among which kelp and spinach are the most alkaline. It is generally believed that the ratio of eating acidic and alkaline foods is 1: 3.
I hope that through the above suggestions on reasonable nutrition, parents can understand how to help middle school students eat reasonably. Of course, middle school students should also take more physical exercise and do more aerobic exercise to keep healthy.