How Can a College Student Match a Diet
1) Must pay attention to the staple food, do not think that strengthening nutrition is to eat sea cucumber and abalone. The staple food is the basic structure for a balanced diet. Because it is unimportant, it is often neglected. The three meals a day should eat staple food every meal, the staple food can not only eat rice flour, white porridge, white rice, white bread, white bread, white noodles and other common grains to make blood sugar rise faster, can give the brain, heart, fast energy, but The drop is fast, and the large fluctuations in blood glucose are not beneficial to the body. The staple food should be added with certain coarse grains. The dietary fiber, vitamins and minerals in the coarse grains are higher than the fine grains, which is conducive to stable blood sugar. Oats, mung beans, red beans, corn and other coarse grains should account for 1/3 of the total amount of staple foods.
2) The preferred fish in meat dishes is fish and shrimps, skinless chickens and ducks, and lean pork is also good. Fat beef has high saturated fatty acids, raises blood lipids, increases blood viscosity, and eats less, in addition to animal food supplements with high quality protein, Plant quality protein is selected as soy products and nuts, and can eat half a catty of tofu and 50 grams of nuts every day. Eat 1 to 2 eggs a day, 100 to 150 grams of meat, eat more useless, but also to increase the burden on the body.
3) Fruits and vegetables have a good role in regulating metabolism, not only help digestion of staple foods and leeks, but also improve the body's resistance to the effects. 1 to 1 kg of vegetables, half a catty to a pound of fruit. It is recommended to have fruits, meals, and vegetables every day. Some people are not used to eating vegetables for breakfast. During the preparation period, three meals a day are best served with fresh vegetables.
4) It is recommended to drink green bean soup, red bean soup, soy milk, and light green tea. With high pressure and stressful blood pressure, these drinks have a common characteristic that they are rich in potassium, and potassium has a stable effect on blood pressure.
5) Food can relieve tension and leave candidates in a state of calm. The tryptophan in essential amino acids of the human body is converted into 5-hydroxylamine in the body. 5-hydroxylamine can increase the level of serotonin, while serotonin calms people; there is a calming effect of calcium, magnesium and other minerals. The main food sources for tryptophan are: dairy products, fish, poultry, beef, brown rice, soybeans, peanuts. Daily intake of 300 grams of yogurt, can fully add tryptophan and calcium, while green leafy vegetables can add calcium and magnesium and potassium supplements.
Nutritional menu:
1 Staple food: 3 parts of oat rice, 1 part of oats and 1 part of corn, cooked in an autoclave.
2 dishes: fish balls green vegetables soup fresh fish + eggs + starch made fish balls, open water pot, 5-6 minutes after adding green leafy vegetables, one minute later off the fire.
3 snack: nut yogurt yogurt + walnut + strawberry
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