Team leader: Hu Yuntong.
Members: Yunxiu, Li Dengfeng, Wang Yang, Xu Guangbo and Xu Guangyuan.
Instructor: Zhang.
Objective: To understand the nutritional status of modern senior high school students and make suggestions.
Survey scope: Hainan Middle School, Huaqiao Middle School, Haikou No.1 Middle School, Shihai High School and Haikou Jingshan School.
Steps:
First, design a questionnaire:
Designer: Yunxiu and Li Dengfeng Design Date: March 2, 2007.
questionnaire
Dear students:
First of all, thank you for your cooperation. * * * completed this questionnaire about the diet structure and nutritional habits of senior high school students. Please fill in the form carefully according to your real situation. Thank you for your cooperation.
male and female
1. How many kinds of meat dishes would you choose for a school meal? ( )
A, 1 B, 2 C, 3 D, more
2. How many vegetarian dishes would you choose for a school meal? ( )
A, 1 B, 2 C, 3 D, more
Do you drink milk every day? A, it's B, it's not.
4. Do you eat fruit every day? A, it's B, it's not.
5. How often do you usually eat out? ( )
A, more than once a week 1 time b, once a week 1 time c, once a month d, almost none.
6. What kind of restaurant do you usually choose? ( )
First, fast food restaurants (KFC, McDonald's, etc. ) b, roadside stalls (barbecue, etc. ) C, Chinese Restaurant D, Western Restaurant
7. Do you have the habit of skipping breakfast: A, yes, B, no.
8. Will you go on a diet because of losing weight? A, yes, B, no.
9. Do you do strenuous exercise after meals: A, often B, sometimes C, no.
10, often eat vegetarian food such as instant noodles: A, often B, sometimes C, no.
1 1. Do you think your diet is healthy: A, yes, B, no.
12. What about the combination of meat and vegetables at home? ( )
A, meat-based b, vegetarian c, 50-50 split.
13, often eat snacks? ( )
A, often B, sometimes C, hardly eats anything.
Second, the distribution of questionnaires:
On March 2007 10, Li Dengfeng, Yunxiu, Xu Guangyuan and Xu Guangbo distributed 150 questionnaires to Hainan Middle School, Huaqiao Middle School, Haikou No.1 Middle School, Shihai Senior Middle School and Haikou Jingshan School.
Third, recycle the questionnaire:
On March 7th, 2007, 17, all our team members collected 143 questionnaires.
Fourth, the investigation report:
Reporter: Hu Yuntong, Wang Yang, Xu Guangyuan, Xu Guangbo Date: April 2007-14.
Survey statistics (boys)
Headcount option
Title number
A
B
C
D
1
19
25
eight
1
2
14
37
2
three
26
27
four
32
2 1
five
20
25
six
2
six
15
nine
23
six
seven
20
33
eight
seven
43
three
nine
four
29
20
10
four
4 1
eight
1 1
38
15
12
18
three
32
13
16
34
three
Survey statistics (girls)
Headcount option
Title number
A
B
C
D
1
6 1
23
four
1
2
19
58
1 1
1
three
43
46
four
46
43
five
4 1
25
17
six
six
29
17
37
six
seven
14
75
eight
35
54
nine
2
26
6 1
10
1 1
58
20
1 1
45
Forty-four
12
nine
20
60
13
25
59
five
After recycling statistics, the following conclusions are drawn:
1. Most students choose meat and vegetarian dishes, whether at home or at school, but a few students choose meat as their staple food. In terms of milk intake, whether boys or girls, people who drink or don't drink are equally divided. In terms of eating fruit, girls eat more, while boys eat only half. However, such nutrition is not enough. The proportion of drinking milk and eating fruit is too small, so the supply of protein is low, the proportion of high-quality protein is low, and the supply of nutrients such as calcium, zinc and vitamin A is obviously insufficient. Between meat and vegetables is more conducive to health, so most people's collocation is more appropriate.
Our suggestions:
(1) Primary and secondary school students are in a period of rapid growth and development. Some nutrients such as protein, iron, calcium, zinc and iodine are sometimes insufficient in some areas, and other nutrients are also insufficient under certain conditions. Therefore, the daily diet of teenagers should be diversified to provide adequate, comprehensive and balanced nutrition and ensure physical development.
1. Eat more grains and replenish enough energy.
Teenagers need more energy than adults, and men need more energy than women, which is about10040-11720 kilojoules (2400-2800 kilocalories) per day.
2. Ensure the intake of fish, meat, eggs, milk, beans, vegetables and fruits.
The demand for protein in adolescence is particularly prominent, reaching 80 ~ 90g per day, of which high-quality protein should account for 40% ~ 50%, so there should be enough animal food and soybean food in the diet; Vitamins A, D, C, B and minerals such as calcium, phosphorus, zinc and iron play an important role in the physical and mental development of teenagers. In particular, the intake of calcium, according to the national nutrition survey data, is 34L-374mg per person per day, which is only 38.9%-52.5% of the standard supply, so milk and dairy products are indispensable in the diet.
(2) Teenagers should drink milk every day.
It is of great significance for students to drink milk to improve their diet structure. Milk should be drunk every day, because it contains high-quality protein, which is easy to digest and absorb, and the absorption rate is as high as 97%. 200ml milk contains more than 6g of protein and about 7g of fat. Lactose is the main enzyme, which can regulate gastric acid, promote intestinal peristalsis, and is beneficial to the absorption of calcium in food and the secretion of digestive juice. Milk is rich in calcium, phosphorus and potassium, especially calcium. A glass of milk can provide 230 mg of calcium, which is equivalent to more than 26% of the calcium needed for one day. Moreover, milk calcium is easy to digest and absorb, and the absorption rate can reach more than 60%, while the absorption rate of calcium in general food is only 30%.
At present, the calcium intake of most people can only reach half of the required amount, and rickets caused by calcium deficiency in children, rickets in adults and osteoporosis in the elderly in China can reach about 40%. Therefore, drinking a glass of milk every day can effectively improve bone mineral density and reduce the incidence of osteoporosis and rickets in children. In addition, milk is rich in vitamin B2, and drinking a glass of milk can reach 23.3% of the daily requirement. It also contains a small amount of vitamins E, B 1 and C, and milk is an alkaline food, which can maintain the acid-base balance of the body. Moreover, the nutritional value and bioavailability of milk are high.
Most boys and girls don't eat breakfast. This bad habit of ignoring breakfast has formed unreasonable breakfast habits and breakfast structure.
In fact, after a night's activity and the basic metabolism of the body, the nutrients ingested by the human stomach have already been digested, and breakfast is urgently needed to supplement energy and various nutrients. Among them, blood sugar is the most urgently needed, because blood sugar is one of the energy sources for human body and brain to obtain energy, and blood sugar is mainly transformed from nutrition in food. Nutritionists observed the blood sugar level of people with different breakfast quality and analyzed the influence of breakfast quality on work efficiency. The results show that breakfast is like a "switch" to start the brain. People who pay attention to breakfast nutrition maintain a normal and good blood sugar level all morning, and they are focused and energetic at work. People who eat little or skip breakfast will have inattention, hunger, fatigue and extremely low work efficiency by 90 am.
Skipping breakfast has the following disadvantages:
Susceptible to digestive system diseases. If you don't eat breakfast well, lunch will inevitably increase your appetite, which will lead to excessive gastrointestinal burden and cause diseases such as gastric ulcer, gastritis and indigestion.
Reduce brain function. It affects children's brain development and adult's brain working ability. Hunger can lower blood sugar, cause brain disorder, dizziness, inattention, memory loss, fatigue, and even affect brain function, leading to mental decline.
Raise cholesterol in the body. People who skip breakfast have 33% higher cholesterol than those who eat breakfast.
Susceptible to gallstones. When people are on an empty stomach, the cholesterol concentration in bile is extremely high. In the case of normal breakfast, the gallbladder contracts and cholesterol is excreted with bile. If you don't eat breakfast, your gallbladder won't contract, and it is easy to get gallstones after a long time.
Affect children's development. Children are at the peak of their growth and development. If they don't eat well in breakfast, and the heat energy and various nutrients needed by their bodies are insufficient, it is easy to cause malnutrition.
Lead to obesity. Because I was hungry from breakfast until noon, I was hungry and hungry, and I ate too much food unconsciously, which led to excessive energy intake, which turned into fat accumulation in the body and caused obesity.
Therefore, we should pay attention to the breakfast nutrition of "three meals a day" for both manual workers and mental workers, or children and adolescents in the growing stage.
Nutritional breakfast recommendation:
1) A cup of skim milk, two slices of whole wheat bread and a tomato.
2) A bowl of tremella lotus seed porridge and a sandwich made of low-fat cheese, lettuce and bread ham.
3) A bowl of wonton and a spiced tea egg.
Most girls have the phenomenon of dieting to lose weight. Such a diet is very harmful to girls' health. For adolescent women, the primary harm of excessive dieting is anorexia nervosa. Because of fear of obesity, women often use extreme methods to control their diet. They either only eat snacks and fruits, or eat very little food a day. In the long run, it will inevitably lead to the disorder of the hungry nerve center of the brain, eating less and less, losing appetite until it hates food, and finally there will be nervous reactions such as nausea and vomiting when eating, resulting in anorexia nervosa. The second is amenorrhea. Because of the desire to be thin, the dieting therapy for obese adolescent girls is often worse, so that in a short period of time, their weight usually drops rapidly. According to medical data, young women who suddenly lose more than 5 kilograms or lose 65,438+00% in a year often have regular menstruation and suddenly change until amenorrhea. The reason is that there is a hypothalamus in the brain. There are not only hunger centers and satiety centers in the hypothalamus, but also a hormone called luteinizing hormone releasing hormone, which is used to stimulate the pituitary gland to secrete luteinizing hormone and follicle-stimulating hormone. These two hormones can stimulate the development of testis or ovary, which is of great significance to menstrual cramps and the production of sperm and eggs. Due to excessive dieting, cerebral cortex dysfunction, insufficient secretion of luteinizing hormone and follicle stimulating hormone, and decreased secretion of estrogen and progesterone by ovaries, amenorrhea is caused. The longer the duration of amenorrhea, the lower the chance of cure and the more serious the harmful consequences to women's health. But also can cause the following diseases: hair loss. Too thin people have insufficient supply of body fat and protein, so their hair frequently falls off and their hair color gradually loses its luster. If you go on an excessive diet, your hair will lack adequate nutritional supplements, including iron intake, yellow and dull, and eventually lead to a lot of hair loss. The incidence of hip fracture in osteoporosis and emaciated women is more than twice that of normal weight women. This is because the level of estrogen in people who are too thin is insufficient, which affects the combination of calcium and bone and cannot maintain normal bone density, so osteoporosis and fractures are prone to occur. Gastroptosis, women who lose weight by hunger often feel loss of appetite, flatulence and pain, which may be a sign of gastroptosis. People with obvious gastroptosis often feel abdominal discomfort, fullness and heavy weight, and their symptoms are aggravated when they stand after meals or are tired. When gastroptosis is serious, it is accompanied by visceral ptosis such as liver, kidney and colon. Uterine prolapse, without adequate protection, the uterus is easy to descend from the normal position along the vagina, the cervix is drooping, and even the vaginal opening is out, forming uterine prolapse. Severe cases may also lead to cervical infection and even cervicitis. The nutritional intake of anemia is unbalanced, which makes the intake of hematopoietic substances such as iron, folic acid and vitamin B 12 insufficient; Eating less, the basal metabolic rate is lower than that of ordinary people, so the gastrointestinal movement is slow and the gastric acid secretion is less, which affects the absorption of nutrients. These are the main causes of anemia. Memory loss The main driving force for brain work comes from fat. Eating too little, insufficient body fat intake and storage, lack of body nutrition, serious damage to brain cells, direct impact on memory, more and more forgetful. So excessive dieting is quite harmful to the human body. Young women, in particular, are the majority of over-dieters, and this harm should not be underestimated.
3. Girls often eat more snacks than boys, but in general, they all have the habit of eating snacks.
The harm of eating snacks:
1 Many children eat snacks while doing homework after dinner, or eat snacks while watching TV, or eat snacks while listening to music, or even eat snacks while lying in bed. Eating snacks like this will lead to overeating, which will lead to overweight and physical decline in the long run.
At present, the nutritional characteristics of children in China are: adequate supply of protein and calories, excessive intake of fat and salt, but insufficient supply of calcium, iron, zinc, vitamin A, vitamin B2 and dietary fiber. Therefore, the supply of fat should be reduced appropriately, such as potato chips, French fries, fried chicken wings, mutton skewers, crispy rice, fried instant noodles and so on. Foods with excessive fat content also include cream cakes, ice cream, buttery foods and various nuts, such as peanuts, melon seeds and walnuts. Fried food also has great damage to vitamins in food, so it is not suitable for excessive consumption.
At present, the vast majority of drinks on the market have high sugar content, such as various fruit juice drinks, carbonated drinks, tea drinks and so on. At the same time, these drinks also contain pigments, flavors and preservatives, which may have adverse effects on the growth and development of children and adolescents.
Many children are addicted to cold drinks, regardless of spring, summer, autumn and winter, they eat cold drinks whenever they have the chance. Eating a lot of cold drinks will make the temperature of gastrointestinal tract plummet, reduce local blood circulation, easily cause digestive dysfunction, and may also induce frequent mild abdominal pain, thus affecting children's growth and health.
Therefore, it is better to eat less snacks.
Most students occasionally eat vegetarian food such as instant noodles. Because instant noodles can be eaten as snacks, snacks and meals, and they are very convenient to eat, especially many boys, who are not as worried about their health as girls, and are careless in their diet, often put several bags in their bedrooms.
Harm of eating instant noodles:
Instant noodles are fried, dried and sealed. Although many instant noodles now claim that they are not fried, they will contain edible oil to some extent. Therefore, the oil in instant noodles will be oxidized and decomposed by air for a long time, resulting in toxic aldehyde peroxides. Eating this oil-deteriorated instant noodles will bring you unexpected troubles, such as dizziness, headache, fever, vomiting, diarrhea and other poisoning phenomena. Instant noodles in the bedroom often exceed the shelf life and you don't pay attention, so you will be in big trouble after eating them by mistake. In addition, the packaging of instant noodles is damaged, the sealing is not strict, the storage time is too long, and it may be contaminated by bacteria and poisons. Therefore, the hygienic problem of instant noodles can not be ignored. Generally, the purchase quantity should be determined according to the demand. Should not be stored too much at a time, storage time should not be too long. Be sure to buy products with good packaging, clear trademarks and clear manufacturers. Broken packaging is easy to pollute, and it will also accelerate the oxidation and deterioration of instant noodles. Even if the package is complete, check it before eating. In addition to paying attention to whether it is expired, it depends on the quality of the bread. If the surface of the bread is found to be discolored, moldy and moth-eaten, it means that the flour has gone bad and can no longer be eaten. If you smell "spicy", there is spicy taste or other peculiar smell at the entrance, indicating that the oil has gone bad and cannot be eaten. Even fresh instant noodles, if they are used instead of staple food for a long time without adding any other food, will easily lead to nutritional deficiency and do great harm to health.
Most boys sometimes do strenuous exercise after meals.
Research shows that although you won't get appendicitis after a meal, you still can't play basketball, jump, run and other strenuous sports after a meal. Because doing so will have a bad influence on the digestion and absorption of gastrointestinal tract, which is not good for health. If you take a walk for about half an hour after a meal and do some slight activities, you will not get appendicitis, but also strengthen the activity of the stomach and increase the secretion of digestive juice, thus promoting the digestion and absorption of food by the digestive system, which is beneficial to human health. Some people exercise after meals and have stomachache. This is not because they have appendicitis, but because the gastrointestinal tract is full of food after meals. Under the action of gravity, it oscillates greatly during exercise, which makes the mesentery involved. At this time, don't mistake it for appendicitis and increase your mental burden.
In addition to being full will cause abdominal pain during exercise, others will also cause abdominal pain if they are not fully prepared for activities. When the human body quickly changes from a quiet state to an active state, but no preparatory activities are done or insufficient, the gastrointestinal tract will vibrate due to running and jumping, and the peristalsis of the intestine will also change, leading to the accumulation of digested food and residues in the ileocecal part, which may cause pain under the stimulation of this expansion. As we all know, the functions of various internal organs in the body also change greatly during exercise, and the overall purpose of these changes is to meet the needs of muscle exercise. For example, the ability of heart contraction is enhanced, while the activity of gastrointestinal tract is weakened, and so on. However, if you suddenly change from a static state to a strenuous exercise state, because the internal organs are inert and cannot adapt to the needs of exercise immediately, there will be abnormal phenomena of pain during exercise. In addition, sometimes visceral blood circulation is blocked, which will cause liver or spleen congestion and abdominal pain. However, the pain at this time mostly appears in the lower part of the left and right ribs. When the pain occurs, you can squeeze the painful part by hand to relieve the pain.
So, how to exercise after a meal is correct? In principle, people who exercise well can start doing some light exercise half an hour to an hour after meals; People who don't exercise regularly should have longer rest time. If you are sick, especially those with gastrointestinal diseases, you should exercise under the guidance of a doctor. As for formal sports and fierce competitions, it is best to start one and a half hours after meals.
So it is not advisable to do strenuous exercise after meals.
Although in the questionnaire, most students think that their eating habits are healthy, in fact, many students have problems with their eating habits and nutrition intake. Therefore, the dietary structure and habits of Hainan students are in a sub-health state.
Five, experts' suggestions on adolescent nutrition:
The dietary principle and scientific collocation of three meals a day for teenagers are very important. People need three meals a day, not only to fill their stomachs or satisfy their appetite, but also to ensure the normal development and health of their bodies. Experiments show that the protein digestion and absorption rate in food is 85% for three meals a day; If it is changed to two meals a day, and each meal eats half of the whole day's food, protein's digestion and absorption rate is only 75%. Therefore, according to the living habits of our people, generally speaking, three meals a day is reasonable. At the same time, it should be noted that the interval between two meals should be appropriate. Too long an interval will cause a high degree of hunger and affect people's labor and work efficiency; If the interval is too short and the last meal has not been emptied in the stomach, then eating the next meal will make the digestive organs not get proper rest, and the digestive function will gradually decline, affecting appetite and digestion. Generally, the residence time of mixed food in the stomach is about 4-5 hours, and the interval between meals is 4-5 hours. If it is 5 ~ 6 hours, it basically meets the requirements.
Teenagers should also pay attention to the following healthy eating habits:
Omnivorous food: Omnivorous food fully embodies the principle of food complementarity. The Japanese put forward that "eat at least 30 kinds of food every day", and China should catch up, starting with eating 10 and 15 kinds of food every day. Omnivorous food is the guarantee of getting all kinds of nutrition. But omnivores don't eat more snacks, but eat different kinds of nutritious food! )
Slow food: It has been proved that "chewing for 30 times a meal and eating for half an hour at a meal" has multiple effects such as weight loss, beauty, cancer prevention and brain strengthening.
Vegetarianism: The original meaning is "basic vegetarianism", rather than not eating meat at all, which is also the prototype of human eating. Vegetarianism is the core measure to prevent and treat civilized diseases.
Breakfast: that is, breakfast is needed for three meals. There is a big difference between eating early and eating late, which can avoid the short-term nutritional imbalance in a day. Breakfast is still the "intelligence switch" of the day; Eating early for dinner can prevent more than ten diseases.
Light food: including less salt, less oil and less sugar. Salt, oil and polysaccharide are called "three evils", and the word "light" can be interpreted.
Cold food: low temperature can prolong life. At present, it is mostly "external cooling", and cold food is internal cooling. Cold food can also enhance the function of digestive tract.
Fresh food: Most foods are fresh, and many "living nutrients" can be maintained. Advocate "fresh food, fresh cooking" and "no leftovers".
Clean food: "clean" includes no dust, no bacteria and viruses, and no pollutants.
Raw food: not everything is raw, but "raw food suitable for raw food as much as possible"
Fixed diet: eat regularly and quantitatively, and form dynamic stereotypes for a long time, which is the requirement of human biological clock and the best way to keep fit.
Thin food: porridge health has existed since ancient times. In addition to porridge, it also includes milk, soybean milk and other liquids, forming a lot of porridge and soup patterns.
Snacks: 265438+20th century, it is advisable to eat five or six meals a day. Small meals other than three meals (morning 10, afternoon 16, around 20 pm) are called "snacks" and have multiple functions. It is different from the usual snacks, and there is no concept of timing and quantification, which leads to the contradiction with dinner.
Food choice: The new century has entered the era of individual nutrition, so we should choose food according to our own situation (even according to individual gene types) to make nutrition more targeted.
Fasting: that is, not eating a meal or a day for a certain period of time. It can effectively improve the function of digestive tract and completely eliminate toxins in the body, which is beneficial to tap the potential of human body.
Dry food: dry food enhances chewing function, strongly stimulates nerve endings rich in periodontium and gums, and plays a role in strengthening the brain. Dry food can also strengthen the stomach, beautify the face and fight cancer, so it should be done often.
Teenagers should correct their bad eating habits immediately. Changing bad eating habits is good for your health, but it is not easy to do it, because the so-called habits have become natural, and it is difficult to get them back after a long time. You must make up your mind. While cultivating good eating habits, we should understand the original bad habits and then change and improve them. If you like to eat hot food, it's actually no trouble to wait for a while to cool down. Experts also believe that you should not eat a certain food industry product or pickled food for a long time or in large quantities, so that harmful chemicals will not easily reach the level of damage to the human body, and the body can eliminate harmful substances in time. Teenagers should consider a comprehensive diet, eat slowly at the table, have enough time and mood to chew and taste food, which is helpful for digestion. In addition, we should also pay attention to:
(1) Dietary diversification: According to the requirements of nutrition, teenagers' diets should be diversified, with cereals as the mainstay and meat as the best; Eat more vegetables, fruits and potatoes, often milk, beans and bean products, often eat fish, poultry, eggs and lean meat in moderation, and eat less fat and meat oil. According to the nutritionist's suggestion, in addition to rice and flour products, you should also eat corn, millet, buckwheat, sorghum rice, sweet potato and other miscellaneous grains. In addition to the staple food, insist on drinking milk or soybean milk for breakfast.
(2) Food collocation: including coarse and fine, dry and thin, meat and vegetarian, cold and hot, etc. Food collocation is closely related to nutritional balance. A bowl of instant noodles can only provide oil, a little protein and carbohydrates, so it is best to match a piece of fruit, a piece of meat or bean products to supplement protein, vitamins and cellulose. For the choice of a day's diet, such as eating hamburgers and fried chicken for lunch, you should eat some light food for dinner, especially vegetables.
Poultry meat refers to chicken, duck, goose, pigeon, quail and other meat. The protein nutrition of poultry meat is almost the same as that of roughed meat, but the saturated fatty acid content is lower than that of livestock meat. Experts believe that it is more beneficial for teenagers to eat poultry meat than livestock meat.
Fish, fish muscle contains protein 15%-20%, and because muscle fiber is short and smooth, it is easier to digest than auspicious meat and miscellaneous meat. More importantly, the fat content of fish is only 1%-3%, and the main components are long-chain polyunsaturated fatty acids, such as EPA of eicosapentaenoic acid and DHA commonly known as "brain gold", accounting for 80% of the total fatty acids in marine fish. It is worth noting that EPA can reduce blood lipids and prevent coronary heart disease. DHA is necessary for the development of brain and retina of fetus and baby, so fish should be the first choice when choosing meat food.
Vegetables contain a variety of minerals, vitamins and dietary fiber, which play an important role in human physiological activities. Vegetables can be roughly divided into three categories: leafy vegetables (such as Chinese cabbage, amaranth and Chinese flowering cabbage), melon eggplant (such as green pepper, cucumber and tomato) and roots (such as potatoes and carrots). Vegetables can provide vitamins such as folic acid, carotene and B vitamins. Among them, vitamin C, carotene and folic acid are high in dark leafy vegetables such as yellow, red and green. Green leafy vegetables are rich in minerals; However, oxalic acid in some vegetables (amaranth, spinach, cabbage, etc. ) will affect the absorption of the human body, so when cooking these vegetables, you should first blanch them with boiling water to remove oxalic acid. Experts suggest that teenagers should consume 500 grams of vegetables every day, of which 2/3 are leafy vegetables and 1/3 are melons, eggplants and roots.
(3) Match the thickness of staple food and non-staple food for three meals a day: there should be a certain proportion of animal food and plant food, and it is best to eat some beans, potatoes and fresh vegetables every day. The scientific distribution of three meals a day is determined according to everyone's physiological condition and work needs. According to the amount of food, the ratio of breakfast, lunch and dinner is 3: 4: 3. If someone eats 500 grams of staple food every day, it is more appropriate to eat 150 grams in the morning and evening, and 200 grams at noon.
The quality of three meals has its own emphasis. Breakfast is nutritious, lunch is comprehensive and dinner is light.
Nutritional breakfast: The foods that can be selected in the breakfast menu are: cereal bread, milk, yogurt, soybean milk, boiled eggs, lean ham or beef, chicken, freshly squeezed vegetables or fruit juice, so as to ensure the intake of protein and vitamins.
A hearty lunch: lunch requires a full range of foods, which can provide various nutrients, relieve work pressure and adjust mental state. You can spend more time matching yourself with a reasonable diet: Chinese fast food, mixed fried rice, fried noodles with shredded chicken, steak, pork chop, hamburger, green salad or fruit salad, plus a soup.
Dinner is light: dinner should be light, pay attention to choose foods with less fat and easy digestion, and be careful not to overeat. Overnutrition at dinner, which can't be consumed, will accumulate in the body, causing obesity and affecting health. The best choice for dinner: noodles, rice porridge, fresh corn, beans, vegetarian stuffed buns, side dishes and fruit platters.
Nutritional food recommended for teenagers:
Iron-rich foods: auricularia auricula, sesame paste, longan, pig liver, shrimp;
Foods rich in calcium: milk, egg yolk, kelp, laver, fungus, shrimp skin, soybean, hazelnut, peanut, shepherd's purse, alfalfa, rape, potherb mustard, amaranth and lemon;
Foods rich in zinc: shellfish, red meat, animal offal, dried fruit, grain germ, wheat bran, cheese, shrimp, oats, peanuts, fried corn, kelp, lotus seeds and mung beans;
Foods rich in selenium: kelp, seaweed and garlic;
Foods rich in vanadium: sesame, amaranth, auricularia auricula, walnut, lotus seed and black date;
Foods rich in magnesium: moss, buckwheat, bran, soybean, Tricholoma;
Foods rich in chromium: seafood, nuts, milk, cereals and beans;
Foods rich in vitamin A: animal liver, eggs, dairy products, pumpkins, carrots, shepherd's purse, spinach, tomatoes, mangoes and oranges;
Foods rich in vitamin c: jujube, fresh jujube, seabuckthorn, small red pepper, kiwi fruit;
Foods rich in vitamin E: yellow corn, soybean and barley;
Foods rich in dietary fiber: soybeans, kidney beans, adzuki beans and mung beans;
Foods rich in carbohydrates: vermicelli, japonica rice, indica rice, millet, wheat flour, naked oats and corn.
April 22(nd), 2007
Research date: March to April, 2007