Nutrition and Health Thesis 2000 words
abstract:
Professor Yu Kang said: "Illness comes from the mouth", that is to say, people don't pay attention to science in diet, and eating wrong will lead to diseases. Health is very important for a person at any time. However, we should pay more attention to our diet in the face of various food-induced new diseases that appear constantly in society.
Keywords: diet, nutrition and health
Foreword:
Nowadays, people's living standards have improved significantly, and how to eat healthily is a major event before us. "Food is the most important thing for the people", and health is the biggest capital of the body, which undoubtedly affects every nerve of us. With the improvement of living standards, we have already got rid of the title of "the sick man of East Asia", but a series of modern diseases have also begun to plague us living in a fast-paced society.
1 nutrients needed by human beings
The purpose of human daily diet is to obtain nutrition. So, what nutrients do humans need?
1. 1 protein
It is a complex compound composed of various amino acids. It is the basic substance of cells and the main raw material for the collective growth and repair of damaged tissues. It is the most needed nutrient for human body. Its main sources are meat, eggs, milk and some plant seeds.
1.2 carbohydrate
It is the main substance of human body function, providing energy for normal growth and activities of human life. Mainly from rice, wheat, corn and so on. Water accounts for 60% to 70% of the body. It mainly provides a liquid environment for the metabolism of the body, dissolves various substances and ensures the normal metabolism of the body. Without water, human beings can't live.
1.3 lipid
It is the main energy storage material of the body, and it is called the backup energy of life activities, releasing about twice as much energy as sugar. At the same time, the fat in the human body can reduce the friction of organs in the body, and organs can resist earthquakes. Mainly from animal and vegetable oils and dairy products.
1.4 vitamins
There are many kinds, mainly regulating the body's metabolism, preventing diseases and maintaining health. Some can be absorbed from the outside world, such as vitamin A; Some can only be synthesized in the body, such as vitamin D, and the demand for it is small, but it cannot be lacking. Its main sources are fruits, vegetables, seed food, animal liver and so on.
1.5 minerals
There are many kinds of them, but they are very important to the body. It is involved in the formation of tissues and the regulation of enzyme active factors, and has the functions of regulating cell metabolism, hormone secretion, acid-base balance and so on.
2 Health and nutrition
Health means that a person is in a good physical, mental and social state. The traditional concept of health is "disease-free health", while the modern concept of health is overall health, including physical health, mental health, social health, intellectual health, moral health and environmental health.
Health is the basic right of human beings and one of the most precious wealth in life. Health is the basis of quality of life; Health is an important aspect of human self-awakening; Health is the best state of life, with rich and profound connotations.
Nutritionists interpret nutrition as the interaction and balance between nutrients and other substances in food and health and diseases, as well as the process of ingestion, digestion, absorption, transportation, utilization and excretion of substances. In the process of life activities, human beings need to constantly ingest food from the external environment and obtain nutrients needed for life activities. These nutrients are called "nutrients" in nutrition. Nutrients are the foundation and material basis of health.
3. How to eat
3. 1 Diet should follow the principle that the contents of heat energy and various nutrients in food are sufficient, complete in variety and appropriate in proportion. The structure of diet should not only meet the physiological needs of the body, but also avoid the unnecessary burden and metabolic disorder caused by the imbalance of diet composition and excessive nutrients.
3.2 Drink water regularly.
The human body needs at least 1800 ml of water every day, and more if it exercises. It is recommended to drink a glass of water every 2 to 3 hours, especially the first glass of water in the morning.
3.3 Eat less and eat more.
We only eat 5-7 minutes full every meal, and we can eat 4-5 meals a day, which is the most scientific way to eat. The heat energy of three meals a day should match the work intensity: avoid the disadvantages of too little breakfast and too much dinner. The interval between two meals should be appropriate, the amount of food should be appropriate, and attention should be paid to food hygiene. It is easy to understand that the time and proportion of three meals are appropriate, that is, breakfast should be eaten carefully, dinner should not be overeating, and the interval between two meals is 4 ~ 6 hours. Don't overeat, but eat enough.
3.4 Take in enough cellulose.
Cellulose can promote fat burning. If you consume 25 grams of cellulose every day, you can prevent 90 kilocalories. So, eat more fruits and vegetables every day.
3.5 Appropriate intake of fat.
The human body cannot absorb some antioxidants without fat.
3.6 Reject high-calorie and high-fat foods.
Stay away from soft drinks, hamburgers, fried foods, etc. It has a certain protective effect on the normal metabolism of the body.
3.7 chew slowly.
Chew slowly when you eat, and don't rush to eat. It is best to eat a meal for about 20 minutes, which will help digestion and avoid overeating.
4. Achieve a balanced nutrition.
4. 1 Pay attention to the balance of dietary structure.
Mainly realize the balance between coarse grains and flour and rice; Dry and dilute balance; Non-staple food should be balanced between raw and cooked; The balance between meat and vegetables. In short, the food should not be single, and it can be balanced within a day or a week. We must eat rice, that is, we must eat plant food. The ancestors of the Chinese nation have always said that "everything in the world is precious", which shows that our ancestors have deeply realized that whole grains are an indispensable staple food from their life practice.
4.2 Pay attention to eating some foods with low fat, high protein and rich dietary fiber and vitamins to ensure the balance of nutritional intake. The collocation of meat and vegetables can not be ignored.
4.3 Of course, when eating, we should also pay attention to good eating habits, eat more warm food and less cold food.
4.4 A balanced diet of hot and cold.
Eating too much cold food will damage the spleen, stomach and lungs. People with qi deficiency and stomach cold should eat less cold food, especially in summer.
What should I pay attention to at ordinary times?
5. 1 Drink less or not.
Drinking alcohol will have a serious impact on the nervous system and vascular system, leading to the functional degradation of these systems, and then affect the overall physical condition.
5.2 Get enough sleep.
Adequate sleep can eliminate physical fatigue, sleep for 7 to 8 hours every day and take a lunch break at noon.
5.3 Keep exercising.
Exercise can enhance immunity and strengthen blood circulation.
5.4 Avoid moving before eating, avoiding quietness after eating, and balancing exercise before and after eating.
While getting nutrition from diet, diet is also a science. However, with the improvement of living standards, people ignore the importance of a healthy diet, and various diseases follow. Therefore, as modern college students, we should know more about the relationship between food nutrition and health, so as to achieve a reasonable diet, scientific diet, develop good eating habits, and achieve a nutritious diet and a balanced diet. Lay a good physical foundation for better work in the future.
Let's take scientific nutrition as the guide, achieve balanced nutrition, pay attention to balanced diet, eat healthy, eat beautiful, eat wonderful people and enjoy a high-quality life!
By doing this and developing good eating habits, diseases will be far away from us accordingly. This is our current health pursuit task.