Principles of healthy eating for teenagers
1. Dietary diversification: Reasonable nutrition is of great significance to the healthy growth and study of teenagers. According to the requirements of nutrition, teenagers should have staple food, non-staple food and meat, and be fully prepared and diversified as much as possible. The reasonable staple food is flour products other than rice, such as noodles, steamed bread, steamed buns, jiaozi, wonton and so on. According to the advice of nutritionists, among the staple foods,
2. Teenagers need all kinds of food every day, such as 300-500g of grain (male high school students must ensure 500g of staple food every day), meat, poultry 100-200g, bean products 50- 100g, eggs 50- 100g and vegetables 350-500g. You should also choose to eat once a week. Teenagers need more calcium. They should eat more shrimp skin, sweet and sour pork ribs, fried fish (fish bones are edible), bone soup and so on. Supplementing teenagers through diet? Long days and big nights? Calcium for bones.
3. Arrange three meals a day: the so-called reasonable nutrition should conform to physiological functions and actual needs. For example, choose foods with high heat energy for breakfast to ensure that there is enough heat energy for morning activities. Some developed countries attach great importance to breakfast, not only milk and orange juice, but also fried eggs, jam, bread and meat. Lunch should not only replenish the energy consumed in the morning, but also reserve energy for the consumption in the afternoon, so lunch food should be rich in protein and fat.
4. Vegetarian collocation: Reasonable vegetarian collocation and vegetarian collocation can not only make the nutrients needed by the human body complete and complement each other (that is, the complementary effect of nutrition), but also the diversification of food can promote appetite and enhance the body's absorption and utilization of nutrients. Dietary nutrient intake can refer to the recommendations formulated by China Nutrition Society? What is the nutritional supply in the daily diet? To compare and measure.
Adolescent mental health problems.
1, mental fatigue
One of the great enemies that affect the success of college entrance examination for teenagers is called psychological fatigue. The so-called psychological fatigue refers to the high and long-term tension of the brain and nervous system, such as hard study activities and long-term monotonous activities. Although the intensity of muscle labor is not great, it is a mental state of extreme fatigue. When psychological fatigue occurs, it is often manifested as a decline in physical strength and energy; Active attention loss, inattention, often attracted by some noise such as door sound, car sound, sound and so on. Can't concentrate on learning; Slow thinking, complaining about the decline in learning ability, complaining that the good brain before is not easy to use now, and often makes mistakes; If psychological fatigue persists, there will be physical signs and symptoms: dizziness, dizziness, headache, loss of appetite, sore throat, low fever and so on. There will also be psychological symptoms such as depression, anxiety, upset and irritability; If it is not found and treated early, it will easily affect the normal function of the immune system and cause physical or mental disorders. At this time, don't say: you successfully took the college entrance examination, and you can't even guarantee your basic health.
2. Psychological adjustment and choice after the college entrance examination.
When the college entrance examination is not ideal, students often think a lot: do you want to repeat, and finally do you want to go to school? What if your major and school are not ideal? Is studying abroad an ideal way out?
3. Tired of studying
Students with this problem: tired of learning, more tired of exams.
4. Learning disabilities
Learning difficulties are caused by many reasons. Finding out the causes of learning difficulties, targeted treatment is the best way.
5. Test anxiety
Examination anxiety should be treated early.
Test anxiety disorder is a psychological disorder composed of students' abnormal mood, abnormal autonomic nervous function and serious worry about test results, which is aggravated in major exams such as senior high school entrance examination and college entrance examination.
The manifestations of test anxiety are:
(1) During the examination, the patient was seriously nervous, inattentive and had poor memory; Muscle trembling, headache, palpitation, sweating and frequent urination appear on the body; The more you worry about your exam results, the more you take exams that are significant to you, such as the senior high school entrance examination and the college entrance examination, the more serious your anxiety symptoms will be.
(2) Patients may be seriously nervous and unable to relax their muscles a few days or even months before the exam due to fear of major exam failure or past experience of exam anxiety; Top-heavy, tachycardia, loss of appetite; Difficulty falling asleep, worrying about future exams, thinking before going to bed, difficulty sleeping, and being sensitive to things around; Energy and physical strength have also declined, and I usually can't listen in class and can't remember the teacher's lectures; The closer we get to the professional exam, the more nervous we will be.
(3) The patient may have sore throat; Low fever, body temperature rising about 38 degrees and other body stress reactions; After suffering from anxiety disorder for a long time, there may be manifestations of low immune function, such as fatigue, weakness, etc., which is easy to catch a cold; Electrocardiogram often shows sinus tachycardia. Some patients will also have serious avoidance reactions, such as telling their parents that they are sick, have a headache and don't want to go to school, don't want to take exams, are tired of learning and drop out of school. Some patients are complicated with depression, for example, they are not interested in things, think that they have no future, are incompetent, and are pessimistic and disappointed.