1. Pay attention to personal hygiene. Wash your hands with soap or hand sanitizer before and after meals for at least 3 minutes at a time, including under your fingernails.
2. Wash the raw fruit carefully and discard the rotten part.
3. Stay away from unlicensed food stalls. Try not to choose unlicensed "roadside stalls" when eating out, but look at restaurants with good sanitary conditions and strict management. Due to the large amount of activities and consumption, coupled with the needs of growth and development, young students often feel hungry and need to be constantly supplemented with nutrition. They often use their time after school and rest to buy food and drinks near school. Therefore, many small vendors and food stalls have set their sights on primary and secondary school students. Some of these operators have not been approved by the industrial and commercial and food hygiene management departments, have not received health knowledge training, and have not received health checkups, so food hygiene cannot be effectively guaranteed. At the same time, in order to reduce costs and earn more profits, these stall owners often sell all kinds of foods and drinks with unknown sources and no quality guarantee. For our personal safety, we should stay away from stalls without food hygiene license and business license, especially mobile stalls. Otherwise, once there is a problem, it is difficult to trace the responsibility and it is difficult to defend rights.
4. Stop eating immediately if there is odor, and don't take it lightly. Eat food cooked at high temperature for a long time when eating out. On the way to and from school, try not to eat food cooked by roadside stalls. Disposable tableware also has the problem of unclean disinfection, so pay attention to inspection.
Once eating, if you feel upset in your stomach, you should immediately use your fingers or chopsticks to help induce vomiting and go to the hospital for treatment in time.
6. When buying packaged food, carefully check the food label. Food labels refer to labels, marks, words, figures, symbols and all descriptions on food packaging. Used to indicate the quality characteristics, safety characteristics, eating and drinking methods and requirements of food. Reading food labels carefully can help us grasp the basic situation of food quickly and clearly, so as to make choices.
7. When making food at home, pay attention to separate raw food from cooked food, especially cutting boards, knives and other utensils that directly contact food; Do a good job of disinfection of cookware; Food should be stored tightly to reduce the chance of being polluted by the outside world.
In order to prevent "illness from entering the mouth", when choosing and buying food, we must do "four precautions":
Be wary of "small". When buying food, don't buy it from small workshops or vendors. More than 80% of food quality and safety problems come from informal small enterprises and workshops. Their food production and processing threshold is low, the equipment is simple, and the production conditions are poor. Especially now, it is best to buy less. It is suggested to choose well-known brands of regular enterprises when purchasing to prevent illegal vendors from selling three-no-food.
Second, beware of "strangeness". In order to satisfy consumers' psychology, producers and processors often pursue the color and shape of appearance. There used to be a story that a butcher opened a store in jiaozi, and the good meat was sold out. Poor meat was wrapped in jiaozi and cooked for everyone. A jiaozi has skin and can't see inside. Second, you can add all kinds of ingredients to jiaozi, so that everyone can't eat it. This story tells us to be very vigilant when choosing food! Abnormal red duck eggs may be added with "Sudan red"; Too white food may have added bleach and "hanging white blocks"; Clenbuterol can be added to extra thin meat; Yellow croaker may be stained with sulfur; Snacks such as extremely bright candied fruit may seriously exceed the standard pigment addition; Oversized strawberries may be ripe; Excessive stout rootless bean sprouts may be treated with chemicals; Milk may contain melamine ... candied fruit, preserved fruit, hawthorn soup, cans of carbonated drinks and so on. With the excessive use of sweeteners and preservatives, it has been detected many times in the domestic market. Eating more of this food may cause cancer.
Excessive use of pigment is often sauce marinade, enema products, leisure dry products, multicolored sugar and so on. Long-term consumption of these foods will affect health, and excessive pollutants will also damage the main organs of the human body, especially for growth and development. Therefore, try not to buy or eat food that is particularly gorgeous and tastes abnormal (such as bitter with sweetness and obvious astringency). In particular, it is found that foods with poor packaging, old and dirty, traces of use, incomplete food labels, no producer's name and address, no production date and shelf life should be resolutely rejected. When shopping, we should pay attention to prevent abnormal and unnatural food, and don't pursue color and size too much.
Three defenses "scattered". Bulk food is the most prone to problems. The death case of bulk fake wine containing methanol is one of the most serious food safety incidents in China for many years. According to the annual food quality sampling inspection, the qualified rate of bulk cooked food is the lowest in high temperature season. Some bulk foods in supermarkets are more prone to quality and safety problems because they are not packaged and can't see the food labels such as production date, shelf life and manufacturer. Some foods are dated only after customers choose packaging, and these foods may have been made a few days ago. Therefore, try not to buy food without food labels, try not to buy perishable foods, such as cakes and bread, and try to produce them on the same day.
Four defenses are "low". If you see food below the normal price, there may be something fishy. For example, there may be problems with the quality of raw materials, such as processing cooked poultry with dead poultry, replacing rabbits with cats, and making soy sauce with wool. Be sure to go to a regular supermarket to buy brand-name products produced by regular manufacturers.
(B) the correct "eat" method
1. Don't eat while playing. Teenagers are lively and often play together after school or after school. Some students often buy food to share with their friends at this time. But eating while playing is prone to accidents. Because of the distraction during frolicking, when food is chewed in the mouth, it will slip into the esophagus or trachea by talking, laughing suddenly, shouting, chasing and jumping. Mild cause cough and suffocation; In severe cases, it even leads to the blockage of foreign bodies in the trachea, causing serious consequences.
2. Don't eat when you cry. When crying, people's nasopharynx and larynx are active frequently. If you eat at this time, it may cause an accident.
Don't eat while reading. When reading and eating, it is difficult for blood to provide power to the brain and stomach. On the one hand, it affects digestion, because food needs to secrete gastric acid when it enters the stomach, which increases the burden on the stomach; On the other hand, reading requires brain activity, and there is not enough blood to transport oxygen, so reading effect is not good.
Don't eat while walking, especially when crossing the road. Eating while walking, first, the dust on the road is heavy, which affects your health; Second, it is not safe. In particular, eating while crossing the road has serious security risks, and this practice should be resolutely abandoned.
5. Eat regularly and quantitatively. Teenagers' diet is often uncertain. Once they eat, they often eat less because of poor appetite, or gorge themselves because of excessive hunger. These practices are easy to cause stomach problems. Therefore, it is necessary to ensure that three meals in the morning, noon and evening are regularly quantified, and in addition, you can eat properly in the morning and afternoon exercise to ensure the needs of learning and physical exercise.
6. Prevent partial eclipse. Teenagers need all kinds of protein and vitamins. Partial eclipse often leads to unbalanced nutrition, which in turn affects normal development, especially iron deficiency can easily lead to anemia. Therefore, eating a variety of foods is conducive to good health and normal development.
(3) Meal order of various foods
1. soup. "Drinking soup before meals is better than prescription". Drinking a few mouthfuls of soup before eating is equivalent to adding some "lubricants" to the digestive tract, reminding all organs in the body to get ready, so that food can be swallowed smoothly, and preventing dry and hard food from irritating the mucosa of the digestive tract, thus facilitating the digestion and absorption of food by the gastrointestinal tract. If you don't drink soup before meals, you will be thirsty after meals because of excessive secretion of gastric juice. Drinking water at this time will dilute gastric juice and affect the absorption and digestion of food. Therefore, some nutritionists believe that eating some soup before and during meals can reduce the occurrence of esophagitis and gastritis. But making dry rice or hard steamed bread for dinner is different. Because the soup soaked in rice is full of water, soft and easy to swallow, people are often lazy to chew and swallow food quickly, which increases the digestive burden of the stomach and will easily lead to stomach problems over time.
2. vegetables. The time for human body to digest vegetables is much shorter than that for meat. If we eat meat first, vegetables will start to rot before the meat is fully digested, which is extremely unhealthy for our stomach.
3. Rice and pasta. Foods containing starch and protein, such as rice and pasta, need to stay in the stomach for some time. Some people only eat vegetables instead of rice, which is wrong. Rice contains nutrients needed by human body. As the saying goes, "man is iron, rice is steel, and he will be hungry without eating a meal." Rice and pasta supplement the basic substances that our body needs.
4. meat. German scientists have done experiments, and meat has not been completely decomposed into nutrients that the human body can absorb after 8 hours in the human stomach. This shows that eating too much meat will greatly increase the burden on our digestive system, which is not conducive to health.
5. fruit. The common feature of all kinds of fruits is that they are rich in various nutrients, which is of great benefit to human health after eating. The main component of fruit is fructose, which is directly absorbed by the small intestine without being digested by the stomach. Fruits with much tannic acid, such as persimmons, pomegranates, lemons, grapes, sour pomelo and bayberry, should not be eaten with seafood rich in protein and minerals, such as squid, lobster and algae. Tannic acid in fruits will not only reduce the nutritional value of protein in seafood, but also easily combine with calcium and iron in seafood to form an indigestible substance, which will stimulate gastrointestinal tract and cause nausea, vomiting and abdominal pain. So nutrition experts suggest eating these seafood. You should enjoy the fruit after an interval of 2 to 3 hours.
6. Try to eat more desserts after dinner. The biggest harm of dessert is that it will interrupt and hinder the digestive process in the body. Food in the stomach is perishable, which is decomposed into alcohol and vinegar by bacteria, which will produce stomach gas and lead to various gastrointestinal diseases.
To sum up, the order of healthy eating should be: soup → vegetables → rice → meat → fruit after half an hour.
(d) How to drink water safely?
Teenagers have many activities and need more water. At home, you usually drink boiled water or bottled mineral water. You may also want to buy some drinking water when you go out. So, how can we drink healthy and clean water?
1. It is safer to drink tap water after boiling. Boiling water to drink is a common living habit of our people. Boiling can kill microorganisms in water, which is a good strategy for the ancients to solve biological pollution. In the process of boiling, some volatile substances in water can also be removed. So generally speaking, drinking boiled water is safer. However, special attention should be paid to the following situations:
(1) It is not safe to take water from polluted water sources and boil it. Boiling water can't help the heavy metals, arsenic compounds, cyanide, nitrite and other harmful substances in polluted water, especially organic pollutants (pesticides, pesticides, herbicides, synthetic detergents). On the contrary, the concentration of various toxic and harmful substances will increase due to the concentration of water after boiling. Therefore, once the water quality is polluted, it should be stopped immediately.
(2) When water is boiled in an aluminum or iron container, nitrogen nitrite (a strong carcinogen) in the water will increase significantly. It is reported that when water is boiled in an iron container, the nitrogen nitrite in the water increases by 2 ~ 3 times, but it has no obvious relationship with the boiling time. However, when boiling water in an aluminum container, the nitrogen nitrite in the water increases obviously with the extension of boiling time. After boiling for 5 minutes, it is more than ten times that of raw water, and after boiling for 20 minutes, it increases to nearly 100 times.
(3) After the water is boiled, the oxygen content in the water drops sharply, which is not conducive to human metabolism. As we all know, oxygen is an essential element for human body, and the oxygen content in raw water is many times higher than that in boiled water, so raw water is beneficial to human health. As we all know, boiled water should not be boiled for too long. You can't drink steamed rice water, and you can't use cold boiled water or distilled water to raise fish and water flowers. Because of the lack of oxygen in boiling water. Therefore, the heating must be stopped within three minutes after the water is boiled, so as not to become "oxygen-free water".
In addition, the device containing water should be cleaned regularly. According to experts' chemical analysis on the scale of thermos bottles used for 3 months, it is found that the scale contains many kinds of heavy metals harmful to human body. The toxicity of these heavy metal ions to human body can be accumulated in the body, and the harm to human body becomes more and more serious with the increase of accumulation. How to effectively remove these scales, the method is very simple, put the washed egg shells in a thermos, pour a small amount of vinegar, and shake the thermos back and forth until all the scales are removed.
Bottled and barreled pure water and mineral water are not all safe.
When your throat is smoking with thirst, quickly walk into the store, quickly reach out and take out cold mineral water and pure water, and drink it after buying, which is very pleasant. Are you sure that the bottled drinking water you just drank is healthy and safe? In fact, pure water is not necessarily "pure".
It has been reported that German scientists have investigated more than 0/00 brands of packaged drinking water in the world, and found that the longer the water is left, the more antimony will be released from the bottle, which will double in half a year, but its content is still within the standard value of the World Health Organization. For the sake of health, we should master the right of choice as much as possible. Five tips for drinking bottled water:
First look at the outer packaging. Whether the outer packaging is complete, the label is clear, the bottle cap is damaged, and bottled water is carried backwards to see if there is any dripping phenomenon.
Second, look at the water inside. Whether there are suspended particles in the water, if so, don't buy or drink.
Third, see where to sell. Don't buy it unless it is in the shade, because bottled water is marked in the shade. If exposed to the sun, it will affect the water quality. Besides, don't put it in the car if you buy it. The temperature in the carriage is too high, which is not conducive to the preservation of bottled water. Nowadays, many families have cars, and it is not uncommon to put a whole box of bottled water in the trunk of the car. Remember not to put bottled water in the carriage at this time.
Fourth, look at the date of production. Do not buy bottled water for a long time, and do not store bottled water for a long time. Try to buy bottled water with a factory date of less than one month to avoid deterioration.
Fifth, drink it as soon as possible after opening, so as not to increase the number of bacteria and affect the water quality.
3. Drinks can't replace water
It is reported that excessive consumption of cola drinks may lead to health problems such as tachycardia, osteoporosis and muscle paralysis. People who drink more than 2 liters a day may have health problems, including dental caries, diabetes, osteoporosis, hypocalcemia and low blood potassium levels, which may increase the risk of diseases that lead to death, such as muscle paralysis and heart dysfunction. So remind young friends and their parents who are growing up to treat the relationship between drink and water correctly, and never replace water with drink and lose the support of life.
(5) How to drink milk is healthier
1. The thicker the milk, the better. Some people think that the thicker the milk, the more nutrients the body gets, which is unscientific. The so-called concentrated milk refers to adding more milk powder and less water to milk, so that the concentration of milk exceeds the normal proportion standard. Some people are afraid that fresh milk is too weak, so they add milk powder. In fact, according to the normal proportion in the instructions, it can completely meet the daily needs of the human body for dairy products.
The more sugar in milk, the better. Sugar must be added quantitatively. Generally, 5 ~ 8 grams of sugar is added per 100 ml of milk, and sucrose is the best. Sucrose enters the digestive tract, is decomposed by digestive juice, becomes glucose, and is absorbed by the human body. Also, the timing of adding sugar should be scientifically grasped, that is, the cooked milk should be dried to a warm temperature (40℃ ~ 50℃) before the sugar is dissolved in the milk.
3. Milk and chocolate have bad effects on health. Liquid milk and chocolate will make calcium in milk react with oxalic acid in chocolate to produce calcium oxalate. In this way, the originally nutritious calcium has become a substance harmful to human body, leading to calcium deficiency, diarrhea, delayed development of children, dry hair, easy fracture and increased incidence of urinary calculi.
It is difficult to ensure the nutrition of fresh milk after boiling. Usually, milk disinfection does not require high temperature, 70℃ for 3 minutes and 60℃ for 6 minutes. If boiled and the temperature reaches 100℃, the lactose in milk will be coked and caramel will induce cancer. Secondly, after boiling, calcium in milk will precipitate with phosphoric acid, thus reducing the nutritional value of milk.
5. Don't add orange juice, orange juice or lemon juice to milk. Adding orange juice, orange juice or lemon juice to milk looks delicious on the surface, but in fact, orange juice, orange juice and lemon juice are all fruits with high fruit acid. When fruit acid meets protein in milk, protein will be denatured, thus reducing the nutritional value of protein.
6. Don't add rice soup or porridge to milk. Milk contains vitamin A, while rice soup and porridge are mainly starch. Starch contains lipoxygenase, which will destroy vitamin A. If children don't take enough vitamin A, they will be stunted and sickly. Therefore, even if you are supplementing nutrition, you should eat it separately.
These wrong practices are reminding us to drink milk scientifically.
(6) Control the salt intake.
There are 65.438+600 million hypertensive patients in China, and excessive salt is one of the important causes of hypertension. The World Health Organization recommends that the daily salt intake of healthy adults should not exceed 5 grams, including the salt intake through various channels (soy sauce, pickles, monosodium glutamate and other condiments).
(7) Prevention of pesticide poisoning
1. Generally, after buying vegetables and fruits, clean them before eating them, and then soak them in clear water twice, each time 15 minutes or more.
2. For some vegetables and fruits that are easy to remain pesticides, be sure to rinse them with water before eating. For example, fruits and vegetables with uneven appearance or fine hair are more likely to be contaminated by pesticides, so special attention should be paid. In addition, when it is found that there are drug spots on the surface of vegetables and fruits, or there are unusually pungent chemicals, it means that there may be pesticide residues and should be avoided.
3. Crops harvested continuously (can be harvested many times for a long time), such as kidney beans, peas, leeks, cucumbers, kale, etc. Pesticides must be sprayed continuously for a long time. Before eating, it is necessary to increase the number and time of cleaning to reduce pesticide residues.
You should choose the freshest vegetables and fruits in the market. You shouldn't buy wilting vegetables and fruits just because they are cheap. The shelf life of fresh vegetables in the refrigerator should not exceed 3 days. Don't eat any vegetables that have turned yellow, wilted, flooded and started to rot.
Don't eat vegetables with abnormal shape and color. Vegetables with normal color are generally cultivated in a conventional way, and can be safely eaten without being treated with chemicals such as hormones. Vegetables with "abnormal" colors may be treated with hormones. For example, leek, when its leaves are particularly broad, which is 1 times wider than the general broad-leaved leek, may have used hormones in the cultivation process; Hormone-free leeks have narrow leaves and have a strong fragrance. Some vegetables are abnormal in color, so we should also pay attention to them. For example, the leaves of grass head have lost their usual green color and are dark green, so the green color of edamame is abnormal. They may be sprayed or soaked with ammonium phosphate pesticide before harvest, so they should not be purchased. Some vegetables with abnormal shapes and colors are another matter if they are verified as new varieties.
6. Don't eat "multi-bug" and "multi-drug" vegetables. Among many vegetables, some vegetables are especially favored by pests and can be called "multi-insect vegetables"; Some vegetable pests don't like to eat, which can be called "insect-free vegetables" This situation is determined by the different components and odor specificity of vegetables. Among the "pest vegetables", "famous" vegetables include green vegetables, Chinese cabbage, cabbage and cauliflower, and "pest vegetables" include chrysanthemum, lettuce, celery, carrots, onions, garlic, leeks, green onions and parsley. "Insect vegetables" have to be sprayed with pesticides frequently because of many pests, which is bound to become a seriously polluted "multi-medicinal vegetable". Choose as many "insect-free vegetables" as possible. However, in the low temperature season, because pests hibernate and overwinter, pesticide spraying stops, so it is no harm to eat a small amount of "insect vegetables".
After testing the vegetables in the market, it is found that the nitrate enrichment degree of various vegetables varies from strong to weak, and the law from strong to weak is: root vegetables, potatoes and taro, green leafy vegetables, Chinese cabbage, onion and garlic, beans, melons, eggplant fruits and edible fungi, and the nitrate content difference can reach dozens of times. The rule is that the pollution degree of roots, stems and leaves of vegetables is much higher than that of flowers, fruits and seeds, which may be a common protective reaction in biology. This rule is very useful, which can guide us to eat vegetables correctly and eat as many fruits and edible fungi as possible, such as cucumber, tomato, edamame, mushroom and so on. If you like leafy vegetables very much, don't be too hard on yourself, just pay attention to supplement some vitamins, because vitamin C can block the formation of ammonium nitrite and reduce the potential danger of leafy vegetables.
Soaking vegetables can reduce pesticide residues. In addition to grasping the first level of safe purchase, we should also pay attention to the processing methods. Soak vegetables for half an hour after cleaning, and then soak them in boiling water when processing. Some pesticides left on vegetables can be dissolved in water, and then poured with some oil or mixed, which is delicious and safe.