How to take care of the diet and daily life of junior high school students

I'm in my senior year now, and when I was in junior high school, I lived on my own, and my parents gave me 50 yuan a week, taking care of my own diet and daily life, going in and out with my roommates, and I was very free.

Care is okay, but it should not affect the child's independence, which is important later in life.

Adolescent children need to be good friends with them in order to make them happy and eat and sleep well.

In fact, there is no difference from ordinary life, the main thing is to pay attention to balanced nutrition in life, keep vegetables and fruits ready, and urge them to exercise and study. Don't let your child play too many games, don't stay up late, and there is a certain reason to go to bed early and get up early. In fact, it looks very simple, but the most rare thing is to persevere, I wish you a happy life!

Lunch: Beef and shrimp are the best for junior high school students, with spinach and cauliflower.

For dinner, you can use fish as the main thing.

Reasonable matching, be sure to eat breakfast, drink milk at night, is growing the body, meat and vegetables are the best, don't lack protein. Communicate frequently, psychological pressure can not be ignored, and timely discharge.

It is important to pay attention to your diet and mindset.

Moving from primary school to secondary school is not only a major turning point in a person's learning journey, but also an important stage of physiological development. From the age of twelve or thirteen (girls are one or two years earlier than boys), the human body enters a period of leap in growth and development - puberty. For most people, it's the beginning of their secondary school career.

During puberty, the growth of various organs of the human body generally accelerates and gradually reaches a level of maturity. During this period, the growth in height can surge from 4 6 cm per year to 8 10 cm per year; The weight has increased from an average of kilograms per year to 5.6 kilograms, and the growth rate of internal organs has also increased significantly. Like the heart, the weight during puberty can increase until 10-12 times at birth.

It can be said that the middle school years are the most important and favorable period for growing knowledge, growing the body, and enhancing the physique. Good nutrition, proper exercise, and a reasonable schedule are the three important factors that affect their physical and mental development.

The physical development of adolescence is extremely rapid, all organs are enlarged, the functions of the brain, heart, liver, kidneys and other functions are enhanced, coupled with the intense study and high amount of activity, more calories are also needed. Calories mainly come from the staple foods of rice, noodles, fat, and protein, so secondary school students should eat three main meals first. Eat more protein-rich foods such as fish, lean meat, eggs, milk, and soy products, and the daily dietary protein supply is about 80 90 grams.

Adequate amounts of vitamins and minerals should be supplemented. Adolescents have a strong metabolism, rapid bone growth, and a sharp increase in the number of muscle tissue cells, so special attention should be paid to the supply of calcium, phosphorus, magnesium and vitamins A and D. Iron is needed for the formation of a large number of tissues, and anemia can occur if the supply is insufficient, especially for young girls who lose a certain amount of blood each time due to menstruation, so iron supplementation is more important.

In addition, more iodine is needed as thyroid function is strengthened; Zinc is required for physical development and the gradual maturation of sexual organs; Normal metabolism and growth are inseparable from the supply of adequate vitamins. Some middle school students have the habit of partial eating and selective eating, preferring to eat this kind and not liking that, or only eating a few kinds of food, and not eating anything else, especially vegetables, which will cause nutritional imbalance. For example, eating meat and not eating vegetables can easily cause a deficiency of multiple vitamins and minerals, and lay a time bomb for hyperlipidemia and cardiovascular diseases in adulthood.

Therefore, it is necessary to develop good eating habits from an early age to ensure a balanced combination of various nutrients.

Special attention should be paid to eating a good breakfast. Intense study and activities in the morning require that breakfast must contain enough calories. Some students rush to school in the morning to make do with a little food, and after two classes, their stomachs are empty. Wait until the first.

In the third or fourth class, there will be a lack of energy and concentration, which will affect normal learning. Therefore, breakfast should be paid special attention, should account for 1 3 of the total calories of the day, can add some nutritious eggs, milk, peanuts, soybeans, etc., and if possible, can also provide a recess meal to ensure that students can study energetically.

Adolescence is the best era of intellectual investment and physical investment, only when the time is not missed, can we grow and develop well, have a strong physique, think quickly, and grow healthily.

Proper nutrition requires that the diet can provide all the nutrients required by the body, and there is no deficiency or excess; A balanced diet mainly ensures the need for nutrients from the dietary aspect to achieve reasonable nutrition, which not only needs to consider the types and quantities of nutrients contained in the food, but also needs to consider the reasonable processing method of the food, how to improve the digestibility and reduce the nutrients during the cooking process.

1. Eat more meat for breakfast, but you should replace sausages with lean meat and high-sugar foods with fresh fruits. Because high-fat and high-cholesterol foods are not easy to digest, most of the blood in the brain will be diverted to digestive activities, which greatly reduces the sharpness of the brain and affects thinking. Drink a cup or two of medium-strength coffee or tea for breakfast, as their main ingredient, caffeine, interferes with the inhibition of adenosin enzyme after entering the head, leaving the brain in a moderately excited state.

Do not overdo it, otherwise the effect will be the opposite.

2. Lunch should be mainly high in protein, preferably fish. Protein-rich lunches fill the blood with amino acids, especially lecithin, which is rich in fish, eggs, and soybeans, which is an important substance that constitutes cranial nerves and brain metabolism. Amino acids are converted into substances after entering the brain, which makes people think quickly, are full of energy, have stable emotions, and have a clear memory.

3. Eating vegetables, bread, noodles, rice, sweets and other carbohydrates for dinner can indirectly change the chemical structure of the brain, so that the amino acids in the blood that cannot be absorbed by muscle cells enter the brain and be converted into serotonin with a calming effect.

Junior high school is the period of growing the body, nutrition is indispensable, pay attention to supplementing high-quality protein, such as chicken, fish, etc. Vitamins are also indispensable, so pay attention to the intake of vitamin-rich vegetables, such as broccoli, carrots, cauliflower, etc. Don't always eat big fish and meat, nutrition is concentrated in breakfast, lunch, dinner as light as possible, hungry can eat some supper, pay attention to the appropriate amount.

In junior high school, both boys and girls are growing up (common), how to eat reasonably is not a matter of one or two days, and what you let him eat may not be completely listened to by today's children, unless you watch him finish eating every time. Isn't this tiring, and the child may not want to. You don't have to do it every day, as long as you don't let your child go hungry at any time, of course, nutritious food will be better.

Mix it wisely, eat more vegetables and eat less snacks.