1. What should be included in good eating habits?
Promote the widespread consumption of a variety of foods.
Eat more vegetables, fruits, and potatoes.
Always eat milk, beans or their products.
Eat plenty of fish, poultry, eggs, lean meat, eat less fat and oyster sauce.
Food intake and physical activity should be balanced to maintain a proper weight.
Eat light and salty meals.
Primary and secondary school students should not drink alcohol.
Eat clean, unimpaired food.
2. Why should we encourage widespread consumption of various foods?
Human food is varied. The nutrients contained in various foods are not exactly the same. With the exception of breast milk, any kind of natural food cannot provide all the nutrients the body needs. Balanced diet must be composed of a variety of foods in order to meet various nutritional needs of the human body, achieve reasonable nutrition, and promote health. Therefore, it is necessary to advocate the wide consumption of various foods.
Cereals are the main body of Chinese traditional diets. With economic development and improved living conditions, many families have already eaten more animal food. The consumption of animal food in some of the more affluent households has exceeded the consumption of cereals. This "western" or "rich" diet provides too much energy and fat, while dietary fiber is too low, which is detrimental to the prevention of some chronic diseases.
Reasonable diet should pay attention to the thickness of the mix, often eat some coarse grains, grains. Do not eat white rice or wheat that is too finely ground because most of the vitamins, minerals, and other nutrients and dietary fiber contained in the surface of the pale white grains are lost to the bran.
3. Why should we eat more vegetables, fruits and potatoes?
Vegetables and fruits are rich in vitamins, minerals, and dietary fiber. There are many kinds of vegetables, including the leaves, stems, flowers and mosses, solanaceous fruit, fresh beans, edible algae and so on. Different varieties contain different nutrients, and even great disparities. Dark vegetables such as red, yellow, and green have vitamin content that exceeds the main or important sources of light-colored vegetables and common fruits, dietary fiber, and natural antioxidants.
Some fruit vitamins and some trace elements are not as good as fresh vegetables, but fruit contains glucose, fruit acids, citric acid, malic acid, pectin and other substances richer than vegetables. Red and yellow fruits such as fresh dates, citrus, persimmons, and apricots are rich sources of vitamin C and carotene. Potatoes are rich in starch, dietary fiber, and a variety of vitamins and minerals. Residents in China have fewer potatoes in the past 10 years and they should encourage more potatoes.
Diets rich in vegetables, fruits, and potatoes play an important role in maintaining cardiovascular health, enhancing disease resistance, reducing the risk of middle school students' occurrence of dry eye disease, and preventing certain cancers.
4. Why should I often eat milk, beans or their products?
In addition to rich high-quality protein and vitamins, milk has a high calcium content and a high utilization rate. It is an excellent source of natural calcium. The calcium content provided by the residents of our country is generally low, and it only reaches about half of the recommended supply on average. There are also many patients with rickets in infants and young children in China, which may be related to the lack of dietary calcium. A large number of studies have shown that calcium supplements to children and adolescents can increase their bone density and delay the rate of bone loss. Beans are the traditional food of our country and contain a lot of high-quality protein, unsaturated fatty acids, calcium and vitamin B1, vitamin B2, nicotinic acid and so on. Should strongly promote the consumption of beans, especially soy and its products.
5, why should eat the appropriate amount of fish, poultry, eggs, lean meat, eat less fat and oyster sauce?
Fish, poultry, eggs, lean meat and other animal foods are good sources of high-quality protein, fat-soluble vitamins and minerals. The amino acid composition of animal protein is more suitable for human needs, and the lysine content is higher, which is beneficial to the supplementation of lysine in the plant protein. The use of iron in meat is good. The unsaturated fatty acids contained in fish, especially marine fish, have the effect of lowering blood lipids and preventing thrombosis. Animal liver is rich in vitamin A, and it is also rich in vitamin B12, folic acid and so on. However, some hepatic devices such as brain and kidney contain high levels of cholesterol, which are harmful to the prevention of cardiovascular diseases. The average amount of animal food consumed by a considerable number of urban and rural residents in China is not enough, and intake should be increased appropriately. However, in some large cities, there are too many animal foods and there is a shortage of cereals and vegetables. This is bad for health. Fatty and oyster sauce are high-energy and high-fat foods. Excessive intake often leads to obesity, which is a risk factor for certain chronic diseases and should be eaten less. At present, pork is still our country's main meat. Pork has a high fat content; animal foods such as chickens, fish, rabbits, and beef contain high protein, low fat, and produce much less energy than pork. It is strongly encouraged to eat these foods and appropriately reduce the proportion of pork consumption.
6. Why should food intake and physical activity be balanced and maintain a proper weight?
Food intake and physical activity are two major factors in weight loss. Food provides human energy, and physical activity consumes energy. If the amount of food is too large and the amount of activity is insufficient, excess energy will accumulate in the body in the form of fat, ie, increase weight and gain weight; if on the contrary, if there is insufficient food, labor or exercise is too large, it may cause wasting due to lack of energy, resulting in mobility. decline. So people need to maintain a balance between food intake and energy expenditure. Middle school students should strengthen their exercise and take the initiative to carry out appropriate sports such as playing basketball, running, swimming and so on. The thin students should increase their food intake and fat intake to maintain normal growth and weight. Excessively high or low weight is an unhealthy performance, which can result in decreased resistance and susceptibility to certain diseases such as infectious diseases. Regular exercise will enhance the function of the cardiovascular and respiratory systems, maintain a good physiological state, increase learning efficiency, regulate appetite, and strengthen bones.
7. Why do you want to eat light and salty meals and encourage middle school students to avoid drinking?
Eating a light meal is good for health, that is, not too greasy, not too salty, not too much animal food and fried, smoked food. At present, the intake of oil by urban residents is getting higher and higher, which is not conducive to health. Our residents have too much salt intake and the average is more than twice the value recommended by the World Health Organization. Epidemiological surveys have shown that sodium intake is positively correlated with the incidence of hypertension, so salt should not be excessive. The World Health Organization recommends that it is advisable to use no more than 6 grams of salt per person per day. The source of dietary sodium, in addition to salt, also includes high-sodium foods such as soy sauce, pickles, and monosodium glutamate, and processed foods containing sodium. You should develop a habit of eating less salt from childhood.
Alcohol consumption can reduce appetite, reduce food intake, resulting in the occurrence of multiple nutrient deficiencies, and severe alcohol cirrhosis. Excessive drinking increases the risk of hypertension and can lead to increased accidents and violence. It is harmful to personal health and social stability.
8. How does the growth trend of secondary school students not be completely prevented?
The fact that middle school students do not have their full height potential is a fact.
The growth of primary school students is experienced in the flat growth period of 7-9 years. Some of the pupils have already developed in the fourth grade. At this time, there is a great need for nutrients. Under the premise of satisfying nutrients, running, jumping, squatting and jumping can promote the lower extremities. The bone cartilage is fully stimulated and promotes growth.
The correct approach should be to provide adequate nutrients, such as supplements of calcium and other minerals and trace elements, in the primary school (especially at the development stage), and emphasize that the outdoor can promote the full stimulation of the iliac cartilage of the lower extremity bones. It is entirely possible to increase the height of athletes, athletes, and jumpers. After entering the mid-youth period, height growth no longer depends on the lower limbs but on the spine. For example, students are often allowed to participate in swimming and gymnastics, focusing on exercises such as stretching, throwing back, stretching limbs, flexing arms, etc., with nutrition, 18-20. It is possible for young boys and girls to increase their height by 2-5 cm.
Many parents and teachers are not aware of the effect of advance development on height, and it is actually too late to intervene when the cartilage of the lower extremity has stopped growing.
Most of the so-called long-high products and so-called special effects products promoted by merchants currently lack scientific credentials, and some of them are harmful.
9, how to prevent nutritional deficiency disease?
Learning and understanding nutritional knowledge and promoting proper nutrition are fundamental measures for preventing primary nutritional deficiency. Since the nutrients needed by the human body are various, and there is no food in the natural world that can provide all the nutrients that the human body needs, therefore, it is required to meet the needs of various nutrients and heat energy under different physiological conditions through a reasonable combination of foods. . Also note the balance between various nutrients, reasonable dietary regimes, and cooking methods.
Primary and secondary school students are in a period of growth and development, and they must correct the bad habits of partial eclipses. Do not abuse tonics or fortified nutritional foods. Don't overeat.
Chronic diseases such as chronic gastritis, chronic enteritis, intestinal parasites, and acne that affect nutrient absorption or loss should be promptly cured.
10. How to prevent obesity?
The determinants of obesity can be divided into genetic, environmental and regulatory.
A lot of food intake is linked to obesity. Because a large amount of food intake is usually accompanied by a large amount of fat intake, and excessive fat intake leads to obesity.
The most common sedentary lifestyle is another major environmental influence factor that promotes obesity. Physical activity not only consumes energy but also helps control food intake. Studies have shown that non-physical activity can promote obesity through the opposite impact on food intake. Although food intake increases with energy expenditure, food intake does not decrease proportionally when physical activity is at a minimum.
Uncontrolled eating disorder is characterized by eating a large amount of food in a short time and experiencing a subjective sense of loss of control at the time of eating. Their uncontrolled eating contributes to excessive energy intake. It is thought that those who eat uncontrolled eating disorders account for about 10% to 20% of those who participate in weight loss programs.
11. Why do you need to adjust your mood and correct the bad habits of partial eclipse when you eat?
The mood at the time of eating has a significant influence on the digestion and absorption of food. There are data to prove that eating a good mood can make the central nervous system and pay sympathetic nerves moderately excited, promote gastrointestinal motility, gallbladder contraction, gastrointestinal sphincter relaxation, digestive fluid secretion , To improve the digestibility of food and facilitate its absorption.
If the mood is poor during eating, the central nervous system is inhibited, and the sympathetic nerves are over-excited, which can cause the secretion of digestive juice to be significantly reduced, the disturbance of gastrointestinal motility, and the ability to digest significantly decrease. The results can lead to loss of appetite, stomach discomfort, belching and indigestion and other illnesses that ultimately affect health.
What you like to eat and what you don't like to eat is a habit developed, and habits can be changed.
We already know that partial eclipses are prone to lack of certain nutrients and are not conducive to growth and development. So, how do you change the habit that has been established? First of all, we must fully understand the harmful effects of partial eclipses, and make up our minds to change our bad habits. The formation of habits is often related to past life and even to parents' food habits. Therefore, it is best to eat together with the students and learn to eat all kinds of food. Kind of things. Try to eat something that has a strange smell or something that was considered unpleasant in the past. Also eat less snacks, eat hungry will be very fragrant.
12. Why shouldn't middle school students drink more Coke beverages?
Coke-type drinks are caffeine-infused beverages. Caffeine is a medicine that stimulates the central nervous system. There is evidence that caffeine can interfere with memory. Drinking two bottles of Coca-Cola at a time can reach the dose that affects memory in rats. Excessive drinking of caffeinated beverages can cause students to experience "hyperactivity disorder" such as undisciplined discipline and inability to sit down in class.
Caffeine is also potentially dangerous and has increased the mutation rate of cells. Therefore, the beverages for primary and middle school students in the growth and development period are still best served with boiled water.
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