Nowadays, children are under great pressure in all aspects, and many students will be very uncomfortable in the face of the pressure of study, parents and teachers. Therefore, parents should pay attention to their children's nutrition and health, and must pay attention to a balanced diet.
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Article 1: There are various foods, mainly cereals, and the thickness is matched.
The nutritional components of various foods are not exactly the same, so a balanced diet must be composed of a variety of foods to meet the various nutritional needs of the human body. Among them, cereal is the best basic food, which should be the main part of the diet, and the energy provided should reach more than half of the total energy, so as to provide sufficient energy, avoid excessive intake of animal food, and help prevent chronic diseases such as cardiovascular and cerebrovascular diseases and diabetes.
In addition, we should pay attention to the matching of thickness, eat less rice flour that is too fine, and often eat some coarse grains, miscellaneous grains and potatoes.
Tips:
Make friends with miscellaneous grains: the rice and flour we usually eat are called noodles and rice, and miscellaneous grains other than noodles and rice are called miscellaneous grains, including millet, sorghum rice, corn, buckwheat, oats, coix seed, adzuki bean, mung bean and kidney bean. In addition, rice and flour with low processing accuracy such as brown rice and whole wheat flour are also counted as coarse grains. Coarse grains have balanced nutrition. For example, iron and calcium in millet are 3-4 times that in rice, oatmeal is rich in dietary fiber, and carotene in dark grains is more. Eat more coarse grains every day.
Article 2: Eat fresh vegetables and fruits every day, with dark vegetables accounting for at least half.
? Vegetables and fruits are low in energy and are important sources of vitamins, minerals, dietary fiber and phytochemicals. The nutritional value of dark vegetables is generally better than that of light vegetables. Light vegetables are rich in carotene, which is the main source of vitamin A. Vegetables and fruits belong to different categories of food and cannot replace each other.
Tips:
Okay？ Color? Reasonable: The nutritional value of dark vegetables is generally better than that of light vegetables. Common dark vegetables, such as dark green vegetables such as spinach, rape, spinach, mustard, broccoli, leeks, chrysanthemums, shallots, etc. Red and orange vegetables tomatoes, carrots, pumpkins, red peppers, etc. ; Amaranth, purple cabbage, etc. Eat more dark vegetables.
Article 3: Eat milk, soybeans or their products every day.
Milk is rich in high-quality protein and vitamins, which is a good source of dietary calcium. Soybean and its products are rich in high-quality protein, essential fatty acids, vitamins and dietary fiber, and contain a variety of phytochemicals. Children and adolescents drink more milk and eat more soy products, which is conducive to growth and development, increase bone density and delay the age of osteoporosis in adulthood. For people who drink a lot of milk or have hyperlipidemia, obesity and overweight, you can choose low-fat or skim milk.
Article 4: Eat proper amount of fish, poultry, eggs and lean meat.
? Fish, poultry, eggs and lean meat are good sources of high-quality protein, lipids, fat-soluble vitamins, B vitamins and minerals. However, if you eat too much without increasing your activity, it will easily lead to overweight and obesity, which may lead to diabetes, cardiovascular diseases and other diseases, so you should eat it in moderation.
Article 5: Eat fresh and hygienic food and adopt healthy cooking methods to achieve less salt and oil and light taste.
Eating fresh and hygienic food is the fundamental measure to prevent food-borne diseases and realize food safety.
No more than 25 grams of oil and no more than 6 grams of salt per person per day. Healthy cooking methods can not only reduce the loss of nutrients, avoid or reduce the production of harmful substances, but also avoid excessive intake of oil, salt and sugar. Try to use cooking methods such as stewing, stewing, steaming or frying as much as possible, and salt, sugar, pepper, pepper and other seasonings should be appropriate.
Tips:
Beware of invisible salt: In addition to salt, soy sauce, monosodium glutamate, soy sauce, pickles and pickles also contain more sodium. 20 ml of soy sauce contains 3 grams of salt, and some seasoning packets and soup packets in convenience foods also contain high salt content. Processed foods such as ham, dried noodles and potato chips are often salted.
Article 6: Eat three meals regularly and quantitatively, ensure a good breakfast and choose snacks reasonably.
Three meals a day, 4-5 hours apart. You should have a nutritious breakfast every day. Skipping breakfast or lack of nutrition will not only affect students' physique, but also affect the function of digestive system, which is not conducive to health.
Foods eaten outside breakfast, lunch and dinner are called snacks. The stomach capacity of school-age children is small, and the consumption of three meals may not meet the needs; Students who meet the senior high school entrance examination and college entrance examination often sleep late, sometimes 4 ~ 6 hours later than before dinner. Reasonable arrangement of snack time and selection of suitable snacks can not only supplement nutrition, but also improve learning effect.
Seventh: drink more water every day, buy less and drink less sugary drinks.
? Drink 1200 ~ 1500ml of water every day. It is best to choose boiled water for drinking water, and drink less sugary drinks to avoid excessive energy intake. Studies abroad show that drinking sugary drinks often leads to obesity, dental caries, osteoporosis and other diseases.
Article 8: Take enough physical activities every day to ensure outdoor sports for more than 1 hour.
? Doing enough physical activities every day and reducing static activities can increase physical fitness and endurance, maintain a healthy weight, and also have a certain preventive effect on some chronic diseases. Outdoor activities can also receive a certain amount of ultraviolet radiation, which is beneficial to the synthesis of vitamin D in the body and ensures the healthy growth of bones. It is suggested that the outdoor exercise time should be above 1 hour every day to reduce the time of watching TV and playing games.
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