How should secondary school students supplement their nutrition?

Breakfast, lunch, and dinner should be nourished.

1.Breakfast. It is very important to eat a good breakfast, because children study continuously for 4 to 5 hours in the morning, and there are recess activities, which consumes a lot of energy and various nutrients.

If you don't eat or don't eat breakfast well, it will have an adverse effect on learning and the body, and there will be low blood sugar reactions such as hunger, dizziness, lack of concentration and palpitation in the last two classes, which will unfairly affect learning and harm the body, so you must eat breakfast well. Breakfast energy should account for 30% of the total energy throughout the day. Because the cerebral cortex is still in a state of inhibition after getting up in the morning, many children have poor appetite and eat less, so they should eat small, high-quality, high-calorie, hunger-resistant and easy-to-digest and absorb foods for breakfast, such as eggs, milk, bread, cakes, sugar, jam, steamed buns, baked cakes, fried trowel slices with eggs, soybean milk, noodles poached eggs, ham sausages and sausages, etc.

2.Lunch. For students around 15 years old, it is generally required to eat 50 grams of lean meat, 50-100 grams of soy products, 250 grams of green vegetables, and it is best to eat fish 2-3 times a week.

Dinner energy should account for 30%-35% of the total energy throughout the day, and the variety is basically the same as lunch. Students' lunch and dinner should pay attention to the combination of thick and thin, dry and thin, main and sideline foods, meat and vegetables, and the color of dishes, and the cooking methods should be diversified, and strive to achieve good color, aroma, taste and shape. Students who are able to eat at home should have three dishes and one soup:

Meat dishes, meat and vegetable dishes, vegetarian dishes and soups, and staple foods should also be varied or adjusted.

<> candidates should not eat supplements before the exam, so as not to affect the candidates' immunity and cause the candidates' college entrance examination scores to decline. Candidates should fully ensure nutrition before the test, but they should never use supplements indiscriminately. As long as the child's three meals a day ensure sufficient protein and nutrient intake, improper use of supplements will cause physical discomfort to the candidate.

Do not change the child's diet at will, eat what you usually eat, and do it in line with your child's taste, so as not to cause gastrointestinal disorders.

You can let your child eat what he wants after the test. During this time, the child's psychological pressure is still quite large, excessive pressure will lead to a slight decrease in the body's immunity, and the gastrointestinal function will be weaker, at this time to change the child's eating habits, is not conducive to the child's health. The guiding ideology of "light as the mainstay, supplemented by meat" has been clarified

Try not to make particularly spicy, sweet and salty dishes, make more vegetables, change more patterns, try not to repeat the same every day, and at the same time ensure that there is a meat dish at each meal, mainly beef and mutton, pork is mainly pork ribs, and the amount of meat and vegetables should be small, so as to ensure that there is enough to eat, and eliminate waste or put it in the refrigerator.

Whatever he wants to eat most is enough for him, let him eat. Maybe that's not the answer, by the way, I mean what you usually eat. The exam is approaching, and the child is nervous, so it is more important not to create tension in the periphery, and to maintain a normal heart.

Although the high school entrance examination is a big thing for children, a person who has lived for a long time has his living habits, and if it suddenly changes a lot, it is difficult to adapt in a short time. If eating too well causes gastrointestinal discomfort, it will not be worth the loss for the child.

First of all, it is necessary to rule out what can not be given to children recently: raw, spicy, greasy, fried, easy to cause allergies, easy to cause diarrhea, etc., parents should strictly control the quality. Secondly, don't compare too much with what you usually eat, eat more fresh vegetables, seasonal fruits, with some lean meat, fresh fish, boil more eight-treasure porridge, millet porridge for children to drink, nourish the brain!

Try to make noodles rice, fermented noodles, steamed buns, steamed buns, and don't eat cold water or anything like that, it's not easy to digest.

Breakfast should contain eggs, skim milk, yogurt and grain products, oatmeal, whole wheat bread, add some walnut powder every week from time to time, black sesame paste can resist high tension, brain fatigue caused by studying, lunch should be light, adequate calorie intake and various nutrients, dinner should be on the basis of sufficient calorie protein supply.

Children in the graduating class have a heavy learning load. Studying is stressful and a high level of mental work. Therefore, children need to replenish their brains the most.

The most important thing to replenish the brain is to supplement protein. For example, eggs. A variety of meats as well as milk.

It also includes some foods that help replenish the brain, such as walnuts.

The best way is to prepare nuts, meats, seafood, fresh fruits and vegetables, milk and eggs in your child's three meals a day, and eat them in a balanced manner every day.

High-quality protein. Protein is the basis of growth and development, and the body's cells proliferate in large numbers, and their composition is made of protein. Adolescent middle school students have an increased need for protein, especially high-quality protein.

The protein of the human body is mainly supplied by food, eggs, milk, lean meat, soybeans and other foods are rich in protein, mixed food, can make all kinds of food protein complement each other, nutrition is rationally utilized.

Plenty of coarse reed energy and a variety of nutrients. Because there are many courses during junior high school, the time schedule is also tight, the students' brain intensity is high, and the middle school students are often active and active, which consumes a lot of heat energy, and at the same time meets the needs of growth and development. Therefore, it is important to provide a nutritious and balanced diet.

Calcium supplementation. Adolescence is the peak of the growth of the second rock belt, and the growth of height is mainly the growth of bones, and the development of bones must have sufficient calcium. Scientifically speaking, adolescent students should consume 1,200 mg of calcium from their diet every day, which is higher than that of other age groups.

The best foods for calcium** are milk, dairy products and shrimp skin, so milk is indispensable in the daily diet. So drink milk, soy milk, etc. every day.

Blood and iron supplements. Adolescent girls begin to menstruate, iron loss will increase, the diet should pay attention to supplement heme iron-rich foods, such as lean meat, liver, blood tofu, etc., but also eat some fresh fruits and vegetables containing more vitamin C to promote iron absorption.

Make it a good habit to eat breakfast. Add a glass of milk or soy milk between classes if necessary; A nutritious breakfast not only ensures the normal physical development of the teenagers, but also plays a role in improving their learning efficiency.