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Adolescent diet and health

Basic things

 Adolescence is a period of transition from childhood to adolescence, during which secondary sex characteristics appear and marked changes occur both mentally and physically. Growth enters its final spurt, energy and nutrient requirements increase, and gender differences widen.

 Staying up late due to studying for entrance exams, etc., can easily disrupt eating habits and lifestyle rhythms. In recent years, overeating and lack of exercise have led to an increase in childhood obesity.

 On the other hand, being too thin due to the desire to slim makes it more likely to cause insufficient intake of nutrients and imbalance.

 Adolescence is the most important period for healthy development and building the foundation for lifelong health promotion. In the “Third Chiba Prefecture Shokuiku Promotion Plan” formulated in 2016 based on the “Food Education Basic Law” (Ministry of Health, Labor and Welfare, 2005), junior high school and high school A period that has a great influence on the formation of habits” ・ “Amid changes in the living environment, it is positioned as an important period for independence in eating habits.

 Based on the idea that health is an extension of everyday life, let’s think about the health and diet of adolescents.

Dietary goals for adolescents

From the upper grades of elementary school to junior high school and high school, when you need to take enough energy and nutrients necessary for growth and development, it

 is the time in your life when you need the most nutrients such as energy and protein. Make sure you get enough of the nutrients you need.

Understand eating habits in relation to health, acquire correct eating habits and a regular life,

 achieve healthy growth, maintain health throughout life, and understand desirable habits to prevent lifestyle-related diseases in relation to health. .

Dietary points

First of all, I have breakfast, then three meals, and the

car won’t run unless I put gasoline in it. If you eat a good breakfast, your brain cells will work and you will be able to concentrate in class. After that, eat your lunch and dinner properly. Include red (fish, meat, eggs, tofu, etc.), yellow (rice, bread, potatoes, etc.) and green (vegetables, fruits, etc.) foods on your table.

From a well-balanced meal to “meals that activate the function of the brain” A well-balanced meal

 stimulates the cranial nerves and soothes frustration. Make sure you get plenty of unsaturated fatty acids, calcium, vitamin C, and protein. Take plenty of green-backed fish such as sardines, milk, eggs, cheese, natto, vegetables, fruits, and seaweed.

 Also, in order to improve the work of the brain, enough vitamin B group. Let’s keep intake of vitamin B1, B2, B6 and B12 in mind. In addition to germ, fortified rice, eel, egg, cheese, liver, and small fish, it is also found in large amounts in meat.

Let’s incorporate various dishes such as Japanese style, Western style, and Chinese style that are not unbalanced, and make a menu rich in variety.

Let’s try to eat unfamiliar food instead of eating only what you like. Excessive unbalanced diet affects future health.

Don’t take too much salt and animal fat Too much

salt can cause lifestyle-related diseases such as hypertension and obesity. Get used to the light taste and be careful not to take too much animal fat such as meat. You also need to be careful when eating out and eating processed foods.

Enough dietary fiber

 stimulates the intestines, relieves constipation, and helps prevent various lifestyle-related diseases.

Don’t take too much sugar

 Let’s be careful about taking too much sweets and soft drinks.

Sufficiently increase the required amount of calcium

 It helps build strong bones and teeth and relieves irritation.

For snacks, consider the balance with meals, and

 focus on foods such as milk, yogurt, and fruits that are likely to be insufficient with meals alone, and be careful not to take too many snacks and soft drinks.

Chew well and eat slowly

 Chewing activates the brain and improves brain function. It also helps prevent obesity. .

Ten. Don’t rely on  

Supplements may be taken to compensate for nutrient deficiencies. However, it is necessary to check whether there is really an excess or deficiency on a daily basis. It has been reported that overdose is harmful to the body. For nutritional intake, let’s first try to improve the content of our daily meals.

Cigarettes do harm and do no good, and young people’s curiosity is a one-way ticket to lung cancer. I started smoking after I was 20 years old when my body became a full-fledged person. Let’s check these things and spend a lively adolescence and adolescence meaningfully.

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