Breakfast should be nutritious, mixed with meat and vegetables and easy to digest. Include grains, meat and eggs, milk, fruits or vegetables. Although the fried dough sticks are good, you should eat less, but eating more is not good for your health.
2. At lunch, because people have a lot of study and work activities, the interval from lunch to dinner is 5-6 hours, so it is necessary to supply enough energy and nutrition, and match the ingredients well. According to the ratio of food to three meals, you can choose between rice and noodles for lunch, and try to avoid eating pasta. Non-staple food meets the body's demand for vitamins.
Choice of non-staple food, such as meat, eggs, milk, bean products, seafood, vegetables, etc. We should eat together according to the principle of scientific catering. In terms of drinks, it is best to choose alkaline drinks, which are rich in antioxidants and can remove waste from the body.
3, dinner must be moderate, because most families in life have enough time to prepare dinner, eat well, which is not good for health. The reason why dinner should be moderate is because if there is too much food at dinner, the blood sugar concentration will increase and insulin secretion will increase. In general, people are less active at night and have lower energy consumption.
Excess energy will be stored in the body, gradually gaining weight and leading to obesity. In addition, eating too much at dinner will increase the burden on the digestive system, make the brain active and easily lead to insomnia. All kinds of dinner should include grains, a small amount of animal food, soybeans and products, vegetables and fruits, foods rich in dietary fiber, such as brown rice and whole wheat food. This kind of food can not only increase satiety, but also promote gastrointestinal motility.
Extended data
Common disadvantages of teenagers' diet
Don't understand the real function of nutrients. Nutrients are exogenous, trace, regulatory, specific and extensive. Even water is the main component of cells and body fluids: it contributes to circulation and other physiological functions; Maintain and regulate body temperature; Lubrication, etc. Without vitamins and minerals, people can only live 10 days! Most of the reasons for teenagers' physical discomfort are due to insufficient vitamins and minerals.
Lack of vitamins and minerals will not only lead to beriberi and anemia, but also many unexplained physical symptoms, such as fatigue, impatience and rough skin, are almost all manifestations of vitamin and mineral deficiency.
Blind supplementation of nutrients and vitamins can be divided into water-soluble and fat-soluble. Some students think that the more these vitamins, the better, but they are not. Excessive intake of fat-soluble vitamins will be toxic, and it will oppress the nervous system and tissues, which is not good for growth.
Be picky about food and eat less. The best nutrition comes from natural fruits and vegetables. They are not only easy to absorb, but also can regulate metabolism. Maybe the study pressure is too heavy. Some students are picky about food, eat less or eat junk food that can only fill their stomachs but can't supplement nutrition, so that their bodies can't get nutrition in time. This will not only affect their physical development, but also affect their intellectual development, causing serious harm to the growing teenagers.
People's Network-How to match three meals a day to be healthy? You should master the skills of diet collocation.
People's Daily Online-Four Principles of Dietary Matching for Teenagers Remember to diversify your diet.