Second, the diet composition
1, thermal energy distribution of three meals. According to the study life of senior high school students, there are usually 4-5 classes in the morning, and the activity of brain cells is quite intense. Breakfast is especially important, so we must ensure the quality and quantity. It is necessary to take 30% of the total heat energy for breakfast, 35%-40% for lunch, 30%-35% for dinner, and 400-600g for staple food and staple food (/kloc-600g for people over 0/6). Rice, flour, potatoes and miscellaneous grains with high carbohydrate content are used as main raw materials. Non-staple food, fish 100- 150g, eggs 1-2 (duck eggs and goose eggs are also acceptable), appropriate amount of soybean products, 500-750g of fresh vegetables, 50-250g of fruit150, 200ml of milk, soybean milk and goat milk. Animals with blood in the stomach can eat it in moderation, 2-3 times a week.
2. Every meal should be carefully prepared. You can also mix grains, beans and vegetables. The proper combination of staple food and non-staple food can give full play to the complementary role of protein and improve the utilization rate of protein. Take breakfast as an example, staple food (cereal, rice), non-staple food (marinated eggs, pork floss or small fish), plus a proper amount of fresh vegetables; Among them, non-staple food can also be replaced by bean products such as boiled soybeans, dried beans and tofu. In addition, the mixing of rice with flour and dry olefins is also very important. Do not eat porridge and soup at one meal, or eat dry and thick food without soup. For example, steamed bread with porridge of eggs or beans and its products is more reasonable.
3. Choose foods rich in vitamins and inorganic salts as raw materials. Such as milk, lean meat, seafood and vegetables (green, yellow and red), to ensure the supply of various inorganic salts and vitamins.
4. Eat fresh food to prevent food poisoning.
Third, the eating environment and eating habits.
1. The dining environment should be clean, bright and comfortable, and light music can be played when dining. In this way, diners can feel relaxed and happy, eliminate the tension and fatigue of the tiger layer of the brain, and thus increase their appetite.
2. Eat regularly and quantitatively. Can make the secretion of digestive glands and gastrointestinal peristalsis form regular exercise. If eating irregularly and hunger is uneven, it will cause gastrointestinal dysfunction and affect digestion and absorption.
3. Don't overeat. Don't be partial to food. Overeating can easily lead to pancreatitis, acute dyspepsia and gastritis. I like to eat this kind of food but I don't like that kind, or I only eat a few kinds of food and don't want to eat others. This is called partial food selectivity. You should know that different foods contain different nutrients, and even the best food can't contain all the nutrients.
4. Eat less snacks. Eating too many snacks, over time, the intake of essential nutrients is insufficient, which will lead to malnutrition. On the other hand, when eating snacks, you will bring dirty things and bacteria from your hands into your mouth, which is easy to get infected with intestinal diseases.
Don't engage in strenuous mental work or strenuous exercise within half an hour before and after meals. It is not appropriate to read while eating. All these will lead to weakened gastrointestinal peristalsis, decreased secretion of digestive juice, affecting digestion and absorption function, and even causing gastritis or other gastrointestinal diseases in severe cases.
6. Don't get angry while eating. Angry quarreling, crying and sadness not only hinder eating and affect appetite, but also easily lead to indigestion.