1, pay attention to balanced nutrition. Eat all kinds of grains, fruits, vegetables, fish, eggs, milk, etc. Don't be partial to food in your daily diet.
2. Eat more soy products. Beans are rich in high-quality protein, with high nutritional value, low price and easy digestion.
3. Pay attention to the processing method of food. When processing food, master the temperature and methods to minimize the loss of vitamins.
4. Change the variety of food and increase children's appetite.
5. Have fun. You can concentrate and have a good mood when eating. Eating happily can improve the digestibility of food.
6. chew slowly. Don't eat too fast, especially young children, chew slowly, because chewing more is beneficial to improve the digestibility of food and protect the stomach.
7. Don't eat too much. Eating too much will hurt the stomach and reduce the digestibility.
8. Don't eat medicinal food indiscriminately. For example, fortified foods, health foods and other medicated foods should be seriously considered whether they are really needed. Otherwise, it is equal to taking medicine without illness, which is not only useless but also harmful to the body.
9, do not eat supplements. Although traditional tonic is beneficial to the elderly and people with weak constitution, it does more harm than good to students, so it is better not to eat it.
10, eat less sugar. Because there are a lot of carbohydrates in daily diet that can be converted into sugar, it is necessary to properly control soda, chocolate, dessert and milk candy in children's snacks, and not too much. .
1 1. Have a good breakfast. Because the nutrients absorbed by breakfast should account for about 30% of the nutrients absorbed throughout the day. Only in this way can we ensure good health and digest our needs. Therefore, breakfast should have enough nutrition, and you can make some choices among foods with high nutritional value, such as eggs, milk, pork floss, salted eggs, sesame sauce, honey and so on.
12, timing and quantification. This can make the food center in the cerebral cortex form skill stereotypes, make the digestion and absorption system become regular activities, and promote the improvement of digestion and absorption rate.
2. Matters needing attention when buying food
(1) Don't buy food sold in the open air.
Because the ingredients of all kinds of food are very complex, after sun exposure, photochemical and exothermic decomposition, it will cause internal changes and deterioration. For example, packaged cakes can't evaporate after sun exposure, and they are easy to get moldy; Oily food will go bad after exposure to the sun; Wine and drinks will change color and precipitate in the sun, and floc will appear. Beer and sparkling wine will ferment to produce gas after being exposed to the sun, causing deterioration or explosion; Milk powder will deliquescent and agglomerate; Canned food will make you fat; Candy will burn; Tea leaves will dry up; Some will also make bacteria multiply and cause food poisoning. Especially children's snacks are more likely to go bad. In short, food sold in the open air may go bad during the shelf life.
(2) Don't buy food with incomplete packaging labels.
The National Food Hygiene Law clearly stipulates: "The product name, factory name, address, production date (batch number or code), specifications, formula or main ingredients, shelf life, eating method or using method should be clearly indicated on the food packaging." Generally, the contents of the label are incomplete and unclear, the quality can not be guaranteed, the above situation will not occur, and there will be no qualified packaged food. So I found that this kind of food is not suitable for purchase.
(3) Don't buy food with abnormal sensory characteristics.
Abnormal sensory characteristics refer to peculiar smell, discoloration, precipitation, turbidity, impurities, flocs, mildew, moth-eaten, caking, foreign bodies, rancidity, stickiness, corruption and deterioration. No matter what kind of food, it has its own color, fragrance, taste and shape, and the products with unqualified senses are the manifestations of deterioration.
(4) Don't buy fake and shoddy food.
Fake and shoddy food refers to some illegal means such as doping, substitution, extraction, whitewashing, mixed filling and forgery. This reduces the quality of food, and some even carry poison, which seriously endangers the health of consumers.
(5) You can't buy food with poor business conditions.
Refers to unlicensed operation or open-air operation, and there are no stalls such as fly-proof and dust-proof facilities and special food utensils, and their food is easily contaminated, which directly affects the health and legitimate rights and interests of consumers. Everyone should be on high alert. Once found, you can report to the nearest health supervision institution.
(6) Don't buy expired food.
All kinds of fresh foods have good sensory characteristics such as color, aroma and taste, and their shelf life is based on scientific experiments, which has certain scientific basis and safe eating range. Once it expires, its sensory characteristics will change, lose its original flavor and taste, and some will even deteriorate. Therefore, when buying food, we must pay attention to the production date and shelf life on the label.
The paper toys and cards in children's food bags are poisonous. Don't buy paper toys and cards in children's food bags. Don't buy them.
A, cardboard toys and cards will have a lot of bacteria.
Thick paper and paperboard produced from cheap materials such as waste recycled paper and leftovers can be seen at a glance by simply detecting the total number of bacteria and coliforms. The results of random inspection of food packaging paper in a big city show that the number of bacteria per square centimeter of paper can reach more than thousands, and 26.7% have Escherichia coli. This shows that this paper is contaminated by feces or intestinal bacteria; Adding paper toys and their cards, children's food will be contaminated by bacteria for the second time. Imagine a child buying children's food in the street and opening the food packaging bag. They must first find toys and their cards, eat snacks without washing their hands when they are done, and then be polluted for the third time. How many bacteria do children have when they eat snacks? It is no wonder that the incidence of parasites in primary and secondary school students, especially roundworms and pinworms, is still high, and the incidence of hepatitis and gastrointestinal diseases is also increasing. Who can say that this has nothing to do with their toys and their cards?
Second, cardboard toys and cards contain a lot of chemical poisons.
Recycled newspapers and waste paper contain a lot of metal poisons, such as lead and arsenic. The main toxicity of colored ink on toys and toy cards is also toxic metal, which is more polluted when it comes into contact with food in food bags. The harm of lead in children mainly comes from food and food packaging materials, and about 5- 10% of lead entering the body is absorbed. Recycled newspapers and waste paper contain a lot of metal poisons, such as lead and arsenic. The main toxicity of colored ink on toys and toy cards is also toxic metal, which is more polluted when it comes into contact with food in food bags. The harm of lead in children mainly comes from food and food packaging materials, and about 5- 10% of lead entering the body is absorbed.
Fourth, fruits and vegetables can only be eaten raw after cleaning and disinfection.
Fruits and vegetables contain a variety of nutrients, some of which can be eaten raw. Eating raw fruits and vegetables can reduce the damage of heat to their nutrients, especially the loss of vitamins and other nutrients, maintain the original color and flavor of fruits and vegetables, and increase appetite. However, fruits and vegetables are inevitably polluted by various bacteria, viruses and parasite eggs. Due to repeated contact with the external environment in the process of planting and growth, as well as in the process of collection, treatment, storage and sales, toxic chemicals such as pesticides may be attached. If it is only washed with tap water, the above toxic and harmful substances cannot be effectively removed, which may pose a threat to human health. Therefore, before eating raw fruits and vegetables, we must thoroughly clean and disinfect them to remove toxic and harmful substances such as pesticides, microorganisms and parasitic eggs, so as to ensure food hygiene and safety.
Fruits and vegetables are mainly washed with tap water that meets the hygienic standard, and then washed repeatedly with clear water until they are clean in the senses; During disinfection, food is mostly soaked in disinfectant, and after disinfection, the disinfectant is washed with running water. Pay attention to the concentration of disinfectant and soaking time when soaking. The concentration should not be too high, not the higher the concentration, the better. The disinfection effect can be ensured by using the concentration and soaking time specified in the instruction manual of disinfectant.
Fifth, students should pay attention to breakfast.
Because of the heavy academic burden, students do homework very late at night and go to school very early in the morning, so some students have no time to eat breakfast, and some students have no appetite and eat very little because of the tight time in the morning.
As the saying goes, a day's plan lies in the morning, and students' important courses are arranged in the morning, so breakfast becomes the energy guarantee for morning study. It has been 7-8 hours since I had dinner the night before and the next morning. The food eaten at dinner the night before has already been emptied from the stomach, digested and absorbed by the small intestine, and the blood sugar has also dropped to a lower level. At this time, the blood sugar level can no longer provide enough heat energy for intense study in the morning, nor can it ensure the brain's demand for sugar. People will be listless and weak, resulting in low learning efficiency, slow thinking and poor memory. Some people think that skipping breakfast does not affect learning efficiency. This is an illusion. The reason is the liver. Without breakfast, there is no supplement of calories and sugar. In order to ensure a certain blood sugar concentration, glycogen stored in the liver should be used. Glycogen in the liver is broken down into glucose and released into the blood. The glycogen stored in the liver is only enough for the body to use for 3 days under the condition of complete fasting. Because the liver lost its stored sugar, fat took advantage of it, fat deposition appeared in the liver, and fatty liver appeared for a long time. Because the liver loses sugar, it loses the protective effect of sugar on liver function and is easily infected by bacteria and viruses. Therefore, when the liver is malnourished, the liver function is also easily damaged.
So breakfast is very important. The main component of China people's staple food is starch, which is characterized by rapid absorption and metabolism in the body, rapid increase of blood sugar and decomposition and utilization in the body. Simply eating staple food will make people feel hungry quickly. At about 10 in the morning, there will be inattention, fatigue and even hunger in class. Therefore, in addition to the staple food in the morning, you should also eat some milk, eggs, sausages or bean products, and also eat a proper amount of vegetables. These foods not only provide six nutrients, but also stay in the stomach for a long time and digest slowly, which can continuously maintain blood sugar levels. So breakfast is very important.
In order to make yourself have a good appetite in the morning and achieve better results, you should go to bed on time at night, get up on time in the morning, eat lightly the night before dinner, and don't be too full. Dinner should be served 3-4 hours before going to bed, not less than 3 hours. You shouldn't eat sweets and fried food before going to bed. Immediately after getting up, drink a cup of warm water or tea or slightly salty warm salt water, and do appropriate activities. For example, do 20 abdominal deep breaths on the balcony or outside the hospital, or do morning exercises, or jog; Eat good quality food in the morning, dry and thin, with a small amount of pickles and pickles. Pickles help stimulate salivary gland secretion and increase appetite.
Six, the causes of obesity in primary school students and preventive measures
Obesity in children and adolescents is mostly simple obesity, which is caused by both environmental factors and genetic factors.
Environmental factors: Overnutrition is the most important cause of obesity in children and adolescents. Eating too much food will cause excess calories to be converted into fat and accumulated in the body. At the same time, lack of adequate exercise, so lack of exercise is also the most important factor leading to obesity in children and adolescents. Eating habits are closely related to obesity. Some people study that people who eat sweets, animal fats and greasy foods are prone to obesity. Eating too much staple food and eating too fast is also the cause of obesity.
Medical scientists believe that obesity is related to genetic factors. The main reason is that parents and children live in the same family, and their diet and activities are the same. Moreover, parents' incorrect eating habits will affect their offspring, so it is difficult to correct the eating habits inherited from childhood. For example, people who love to eat greasy food since childhood often don't change in adolescence.
Preventive measures for obesity:
1, understand the harm of obesity to the body, the causes and prevention methods of obesity, and improve the knowledge and ability to prevent obesity.
2. Cultivate good eating habits. Eat moderately, but don't overeat. In order to increase satiety, you can eat fruit and drink soup before meals. Eat less sweets, snacks and other sweets, eat less greasy food, chew slowly when eating, to prevent wolfing down. Snacks between meals can replace sweets and cakes with snacks such as fruits and popcorn.
3. Take an active part in sports activities, arrange the work and rest system reasonably, don't sleep too much, don't read books or watch TV immediately after meals, and it is best to have an interval of 3 hours between dinner and sleep.
4. If you gain weight, don't force hunger therapy or diet pills to lose weight, which will affect the normal development of adolescence and even cause anorexia in adolescence. You should adjust your diet structure in time, such as reducing staple food and limiting the consumption of fat, cream, refined cakes, sweets, etc. Eat more foods containing more cellulose, such as fresh vegetables and fruits; Lean meat, eggs and soybeans should not be reduced.
5. Strengthen physical exercise and increase calorie consumption, such as doing slimming gymnastics, swimming, running and other activities. To have a certain amount of exercise and keep exercising can not only enhance physical fitness, improve physical resistance, but also play a role in losing weight.
6, reasonable nutrition, balanced diet, in primary and secondary schools in a planned and step-by-step way to popularize students' nutritious lunch.
Seven. Prevention of food poisoning
Food poisoning refers to infectious or toxic diseases caused by pathogens that enter the human body through ingestion, also known as food-borne diseases. According to China's tradition, "the disease enters from the mouth"-all diseases caused by diet should belong to the category of food-borne diseases.
Food poisoning is divided into microbial food poisoning, chemical food poisoning and food poisoning caused by toxic and harmful substances. Microbial food poisoning is the most common, which refers to human infection or toxic diseases caused by bacteria entering the human body with water or food after it is polluted. As primary school students, to prevent food poisoning, we should do the following:
1, keep food purchasing, that is, when purchasing food, you must go to the unit that has obtained the health certificate to buy qualified food. Pay attention to whether the food sales unit has obtained a health certificate, whether the sales place and packaging container are clean and hygienic, whether the sales staff wear neat work clothes and obtain a health certificate. Whether the raw materials used for cooking are fresh.
2. The storage temperature of hot dishes should be kept above 60℃, which may accelerate the growth and reproduction of bacteria and increase the danger of food.
Leftover food is one of the common causes of poisoning. The rest of the food should be kept in a special refrigerator for cooked food. Be sure to heat it thoroughly before eating it the next day.
Symptoms and treatment of food poisoning
General food poisoning will have gastrointestinal reactions, and the first self-help method to be taken is vomiting. The general symptom of food poisoning is obvious discomfort in the digestive tract. Poisons can cause vomiting, nausea and abdominal pain after stimulating gastrointestinal tract. Therefore, once the above symptoms are found and suspected to be related to the food you eat, you should first induce vomiting at the first time. The method of picking your throat with your fingers can quickly induce vomiting, eliminate a large number of toxic substances from the body, and prevent toxins from being absorbed by the body. Then drink plenty of water to promote excretion. Of course, you should also send yourself to the hospital as soon as possible. The hospital will take measures such as vomiting, gastric lavage and enema to rescue, and at the same time use antidotes according to the types of poisons.