12- 18-year-old boy, just in junior high school. So we should provide them with more nutrition at this time. Let me tell you something about the nutritious diet of middle school students.
1, high-quality protein is essential.
Protein is the foundation of growth and development, and a large number of body cells proliferate, all of which are made of protein. Adolescent middle school students need protein more, especially high-quality protein. Protein of human body is mainly supplied by food. Foods such as eggs, milk, lean meat and soybeans are rich in protein. When mixing, protein can complement each other and make rational use of nutrition.
In addition, sufficient energy and various nutrients should be supplied. Because there are many courses in middle school, the schedule is tight, students use their brains intensively, and middle school students often exercise, consuming a lot of heat energy to meet the needs of growth and development. Therefore, a balanced diet with rich nutrition should be provided.
2. It is indispensable to increase calcium supplementation.
You should drink blue bottles to supplement calcium. I believe everyone is familiar with this sentence. Every parent wants their children to grow taller, so they will buy good calcium supplement products, haha.
Calcium is the most important substance that constitutes bones. Calcium absorbed by human body from diet and nutrition is deposited on bones through the action of osteoblasts to ensure that bones are strong and powerful.
Adolescence is the second peak of growth and development. The growth of height is mainly the growth of bones, and there should be enough calcium. Scientifically speaking, adolescent students should take 1200mg of calcium from their diet every day, which is higher than other age groups. The best food sources of calcium are milk, dairy products and shrimp skin, so milk is indispensable in daily diet. So drink milk, soy milk and the like every day.
There are two ways to supplement calcium, calcium agent and dietary calcium supplement. The most commonly used and traditional calcium supplements are milk and dairy products, which are not only rich in calcium, but also easy to absorb. Milk and dairy products are also rich in minerals and vitamins, among which vitamin D can help the absorption and utilization of calcium. Yogurt is also a very good calcium supplement food, which can not only supplement calcium, but also regulate intestinal function through beneficial bacteria. It is a kind of delicious food suitable for all kinds of people. However, for those students who don't like drinking milk or are lactose intolerant, drinking milk is a very hard thing. However, these students can eat more alternative foods, such as oysters, laver, cauliflower, Chinese cabbage, kohlrabi, turnip, cabbage and so on.
Calcium supplementation is good, but excessive calcium supplementation is really harmful. Generally, there is no need to worry too much about this problem. You must pay attention to the dosage mainly by taking calcium. Parents should pay attention. It is safe to supplement on the basis of monitoring bones, and it is mainly based on food supplement!
3. Blood and iron are indispensable.
Adolescent girls begin to menstruate, and iron loss will increase. Pay attention to supplement foods rich in heme iron, such as lean meat, liver and blood tofu, and eat more fresh fruits and vegetables with more vitamin C to promote iron absorption. Many girls suffer from dysmenorrhea and other diseases, but seeking medical treatment can only cure the symptoms. To cure the problem, we must adjust our diet.
4. Avoid overeating, picky eaters and blind dieting, eat less snacks and develop good eating hygiene habits.
For girls, due to the influence of social atmosphere and customs, paying too much attention to their body shape, blindly losing weight or even dieting may seriously affect their feeding behavior, while the physiological development characteristics of girls require that they should not consume too little fat; 25%~30% of girls' daily energy supply should come from fat, and the ratio of animal fat to plant fat is 1: 2. Healthy snacks include dairy products such as milk and yogurt, various fresh fruits and vegetables, nuts such as peanuts and walnuts. In addition, don't eat too many snacks and don't affect the dinner.
5. Develop a good habit of eating breakfast.
If necessary, add a cup of milk or soybean milk between classes; A nutritious breakfast not only ensures the normal development of factory teenagers, but also plays an important role in improving their learning efficiency.
6. The study in adolescence is heavy, so we should pay attention to the nutrition and diet arrangements during the intense study, such as exams.
When the human body is under stress, the consumption of some nutrients such as protein, vitamin A and vitamin C will increase. Pay attention to the supplement of these nutrients. Fish, lean meat, liver, milk, bean products and other foods are rich in protein and vitamins, while fresh vegetables and fruits are rich in vitamin C and minerals.
In order to ensure the nutrition and health of middle school students, it is necessary to eat more than six kinds of food in daily diet, so as to effectively ensure the quality of learning.