At present, college students are generally malnourished because of high tuition fees, increased other expenses and bad eating habits, such as skipping breakfast, being picky about food and being partial to food, and saving a full meal on Sunday. At present, there are four kinds of nutritional deficiency diseases that pose the greatest threat to college students' health, namely protein-calorie malnutrition, vitamin A deficiency, iron deficiency anemia and insufficient calcium intake. According to the survey, protein intake of college students is only 65.5% ~ 74.8% of the standard supply, and high-quality protein accounts for only about 15% of the total protein. The nutritional value of diet is not high, the intake of meat, eggs, milk and vegetables is less, and the proportion of various foods is unreasonable. There are also some problems in the distribution of three meals, for example, about 70% students don't eat breakfast or eat very little. The incidence of vitamin deficiency was 12.5% for boys and 34.4% for girls. The main manifestations are gingival swelling and bleeding, accounting for 65,438+02% ~ 65,438+08%, hair follicle keratinization, dry skin, cracked tongue, rotten mouth and decreased dark adaptation, accounting for 65,438+06.3%. According to the determination of hemoglobin, the anemia prevalence rate of male college students is 25.9%, and that of female college students is 565,438 0.4%, which indicates that there is a serious lack of high-quality protein and vitamin C in college students' diet, which affects the absorption and utilization of iron.
The role of reasonable nutrition in promoting college students' health and study
Reasonable nutrition can promote physical development.
Nutrition is the most important material basis for the growth and development of college students. The growth and development of organisms, life activities, mental work and physical work all depend on the metabolism of substances in the body. In the process of material metabolism, the human body must constantly ingest a certain amount of food from the outside, so as to promote growth and development, enhance physical fitness, enhance immune function, prevent diseases, and improve work efficiency and exercise ability. Reasonable nutrition means that the body can ingest all the nutrients necessary to maintain health, and the proportion of various nutrients meets the needs of the human body. Lack of nutrients, or unbalanced intake of various nutrients, unreasonable dietary structure, etc. It will not only cause growth retardation, but also lead to various acute and chronic malnutrition and various nutritional deficiencies. Therefore, reasonable nutrition and dietary balance can better promote the healthy growth of college students.
Reasonable nutrition can improve memory and learning efficiency.
Reasonable nutrition can improve the activity ability of human brain and enhance people's computing ability, memory ability, judgment ability, action ability and vision. The brain is the most active organ in the human body. Although it weighs only about 2% of the human body, the energy consumed by the brain accounts for 20% of the total energy of the whole body. Therefore, reasonable nutrition plays an important role in brain health care.
The brain's demand for sugar, the efficiency of college students' intellectual activities depends on whether brain cells can get the energy generated by a stable blood sugar supply. Under normal circumstances, the human brain relies almost entirely on the oxidation of blood sugar (glucose in blood) to supply energy, and it needs about 1 16 ~ 145g every day. When the blood sugar supply is insufficient, the oxygen consumption of the brain will drop, and those who are light will feel tired, thinking and memory will decline, and those who are serious may go into shock.
◆ The brain needs protein. In the process of metabolism, the brain needs a certain amount of protein to update itself. Eating foods with different protein content has different effects on brain activity. Increasing the content of protein in food can enhance the function of cerebral cortex. Active chemicals needed by human intelligence activities, such as acetylcholine, norepinephrine, dopamine, serotonin, etc. , are synthesized by protein decomposition of amino acids. The maturation and metabolism of brain neurons and glial cells also depend on many essential amino acids. Among them, glutamic acid can correct the biochemical defects of brain cells, tyrosine directly participates in the evolution of brain cell functions and the composition of neural circuits, and tryptophan is the precursor of 5- hydroxytryptamine, which can promote the improvement of attention and memory functions.
The brain needs fat. The function of brain cells also needs fatty acids, especially polyunsaturated fatty acids such as linoleic acid, linolenic acid and arachidonic acid. These fatty acids cannot be synthesized by human body and must be taken from food. If these fatty acids are lacking, it will not only affect the normal development of the brain, but also hinder other functions. Many foods contain these fatty acids, such as soybean oil, vegetable oil and cold water marine fish oil.
The brain needs vitamins. Various vitamins are indispensable to the normal operation of the brain, especially B vitamins (thiamine and nicotinic acid) can promote the development of nervous system, the synthesis of neurotransmitters and enhance memory. Vitamin c and vitamin e can delay the aging of brain cells, while vitamin d can improve the sensitivity of nerve cell response.
"Food is the most important thing for the people". With the development of human civilization, eating is no longer just out of the instinct of survival, but more about getting reasonable nutrition from food, so as to make the body and mind healthier. The nutrients in food are called nutrients. There are nearly 50 kinds of nutrients needed by human body, which are usually divided into seven categories, namely protein, fat, sugar (carbohydrate), vitamins, inorganic salts, water and dietary fiber.
Modern nutrition science research shows that nutrition science is closely related to human health, especially to human life span. Paying attention to scientific food nutrition intake and reasonable physical exercise has become an important part of contemporary life.
I. Nutritional function
(1) Nutrition is the foundation of health, and its physiological functions are mainly manifested in the following aspects:
Reasonable nutritional status is not only beneficial to physical health, but also beneficial to mental health, because the balanced supply of various nutrients in the body makes the nerves and endocrine in an excellent state, which can make people feel happy, refreshed and full of energy, and is conducive to eliminating people's bad emotions, relieving psychological pressure, increasing life interest and nourishing emotions.
(b) Nutrition is beneficial to intellectual development.
Modern scientific research shows that the brain is the most complex and dynamic organ in the human body. Medical research shows that although the weight of the human brain is only 1/50 of the human body weight, the amount of blood needed by the brain accounts for 1/5 of the human body. It shows that the brain has a great demand for various nutrients and oxygen. If we can't ensure the supply of various nutrients in the brain, it will lead to abnormal brain structure and function, mental decline, memory and memory reproduction ability degradation, distraction, and even mental disorders.
By nourishing the brain and improving intelligence through food, we can actually promote the growth and development of the brain and exert its normal physiological functions by ingesting various nutrients in food. Therefore, it is very important to improve and improve people's intelligence by supplying various foods to supplement different nutrients and keep the brain in the best state all the time.
(3) Balanced nutrition can maintain youthful vitality.
Most students like to take part in physical exercise, cultural entertainment and various social activities. In order to keep happy and energetic in various activities, they must have adequate nutritional support. If they are undernourished, they will cause fatigue, emaciation, and decreased resistance, manifested as pallor, general weakness, mental atrophy, and even illness and loss of youthful vitality.
Balanced nutrition can keep a healthy figure.
Boys are tall and strong; Only when girls are well-proportioned and curvy can they fully reflect the health and beauty of their youth.
Second, the principle of reasonable intake of nutrition.
Because students generally lack nutrition knowledge, their diet is basically blind. Malnutrition and overnutrition are common among students, such as malnutrition, obesity, anorexia, malnutrition caused by long-term vegetarian diet, overeating and partial eclipse. Therefore, it is necessary to understand nutrition, pay attention to a balanced diet, and scientifically match food to make the diet more in line with health requirements.
(1) balance principle
Balance refers to the relative balance between people's intake of various nutrients and physical needs, and vice versa. Malnutrition is malnutrition on the one hand and overnutrition on the other. Therefore, a relative balance should be maintained between human nutritional needs and supplements.
(2) the principle of appropriateness
Appropriateness means that the proportion of various nutrients intake by people should be reasonable, that is, proper diet collocation should be carried out on the basis of overall balance. There is a certain proportional relationship between the composition of human elements and the demand of human body for various nutrients under different conditions. Only a reasonable nutrition collocation, especially a reasonable proportion of protein, fat and carbohydrate in calories, can help the human body absorb and utilize nutrition better.
(3) the principle of comprehensiveness
Comprehensive means that people should take all kinds of nutrients in an all-round way and not be partial to food. No natural food can contain all kinds of nutrients needed by human body, and no single nutrient can have all nutritional functions. Therefore, no matter how nutritious a food is, it is impossible to fully meet the needs of human health. Only by ingesting various nutrients contained in various foods can people's health needs be guaranteed.
(4) the principle of pertinence
Everyone's genetic factors, physical condition, age, living environment, nutritional status and other conditions are different, so the intake and supplement of nutrition should be treated differently. When the living and working environment and physiological conditions change, the supply of nutrients should be adjusted appropriately.
In addition, in order to ensure good health, we should arrange meals reasonably with the changes of the four seasons. It's spring, and it's cold in winter and warm at first, so the diet should be mild and plain.
In short, nutrition sustains life, and life lies in exercise. The process of people's understanding of nutrition and exercise is the process of continuous improvement of human health and the process of continuous extension of human life. Because the human body needs reasonable and balanced nutrition, it is essential to master the knowledge of "reasonable nutrition" and "scientific nutrition".
China residents' balanced diet pagoda is designed according to China residents' dietary guidelines and China residents' dietary structure characteristics. It transforms the principle of balanced diet into the weight of various foods, which is convenient for everyone to implement in daily life.
Dietary guide
First, there are various foods, mainly cereals.
Second, eat more vegetables, fruits and potatoes.
A diet rich in vegetables, fruits and potatoes plays a very important role in maintaining cardiovascular health, enhancing disease resistance, reducing the risk of dry eye in children and preventing some cancers.
Third, often eat milk, beans or their products.
Milk is rich in high-quality protein and vitamins, with high calcium content and high utilization rate. It is an excellent source of natural calcium. The dietary calcium provided by China residents is generally low, reaching only about half of the recommended amount on average.
Beans are traditional foods in China, which contain a lot of high-quality protein, unsaturated fatty acids, calcium, vitamin B 1, vitamin B2, nicotinic acid and so on.
Four, often eat the right amount of fish, poultry, eggs, lean meat, eat less fat and meat oil.
Animal foods such as fish, poultry, eggs and lean meat are good sources of high-quality protein, fat-soluble vitamins and minerals.
Fat and meat oil are high-energy and high-fat foods. Excessive intake often leads to obesity, which is a risk factor for some chronic diseases, so eat less.
Five, food intake and physical activity should be balanced, maintain a suitable weight.
Food intake and physical activity are two main factors to control weight.
● If you eat too much and don't exercise enough, excess energy will accumulate in the body in the form of fat, that is, long weight and long weight for a long time.
● If the food intake is insufficient and the amount of labor or exercise is too large, it may cause emaciation due to lack of energy, leading to a decline in labor ability.
6. Eat light and salty food.
The salt intake of Chinese residents is too high, and the average value is more than twice that recommended by the World Health Organization. Epidemiological investigation shows that the intake of sodium is positively correlated with the incidence of hypertension, so it is not advisable to have too much salt.
The World Health Organization recommends that the salt intake per person per day should not exceed 6 grams.