2. If you want to eat whole grains, you should have enough heat supply in adolescence to keep the proper proportion of protein, fat and carbohydrate. These three nutrients have the largest content in the diet and are closely related to each other in the metabolic process, among which the most prominent is the saving effect of carbohydrates and fats on protein. Adequate carbohydrate and fat in the diet can reduce the decomposition of protein as heat energy, thus contributing to the rational utilization and storage of protein in the body. Teenagers should eat enough food to supplement heat energy. Grain is the main source of energy in China's diet, which is also one of the characteristics of China people's plant-based food.
3, eat less sweets, sugar is an essential nutrient for the human body, but if the sugar is excessive, it will lead to the lack of vitamin B 1 in the body. Once vitamin B 1 is lacking, it will affect the metabolism of lactic acid and pyruvate. If these substances accumulate in the body, especially in the brain tissue, they will interfere with the function of the higher nerve center of the brain, causing dizziness, fatigue, insomnia, loss of appetite, mental fatigue and so on. , will affect your health. Therefore, nutritionists warn teenagers not to be addicted to sugar, especially mental workers such as college students and middle school students, and the daily sugar should not exceed 10g.
4, to have enough vitamins, to have enough vitamins. You should eat more foods rich in vitamins, such as coarse grains, vegetables and fruits. You should eat 400 ~ 500 grams of vegetables every day, and you should also eat more green or orange vegetables and fruits, because these foods are rich in carotene, riboflavin, thiamine, ascorbic acid and so on.
5, girls should not go on a diet at will, girls are in the growth and development period and need more nutrition. Some girls blindly diet to lose weight in pursuit of body beauty; Some people think that you must limit your diet even if you are not fat; Or think that the thinner, the slimmer and the more beautiful, resulting in anorexia to food, leading to a sharp drop in weight, ranging from weight loss to malnutrition and decreased resistance, to systemic dysfunction and bradycardia. Therefore, young girls should establish a correct concept of health and beauty, and don't blindly diet to lose weight.
6. Pay attention to diet during the voice change period. Teenagers generally enter the stage of voice change at the age of 14 ~ 16. This is the developmental stage of the larynx and vocal cords of adolescents, which is characterized by hoarseness, narrow vocal range, local congestion and edema, and increased secretion. Generally, the voice change period is six months to one year. During this period, the nutrition should be comprehensive and rich, especially supplemented with protein and B vitamins and calcium. Try to eat less irritating food, such as pepper, pepper, garlic, etc., because these foods will stimulate the throat vocal cords.