College students are in their prime of youth and transition to adulthood. Not only does physical development require adequate nutrition, but heavy mental work and a large amount of physical exercise also consume a lot of energy materials.
Therefore, a reasonable diet and nutrition can help improve the physical fitness and learning efficiency of college students.
How much calorie need a day?
In addition to ensuring enough food to supplement calorie needs, college students’ diets should also be supplemented with sufficient and diverse non-staple foods. Generally, each person needs to provide 75-100 grams of meat, 50-100 grams of beans, and 1－ of eggs per day. 2 pieces, 250ml milk, 500g vegetables and 1-2 pieces of fruits, which can basically meet the needs of various nutrients in a day.
The protein in the diet is best based on animal protein. High-quality protein should account for 60% of the total protein, and should be evenly distributed among the three meals a day.
Vitamins deficiency in students
In recent years, some literature reports that people's consumption of water-soluble vitamins B1, B2, C, niacin, etc. will increase when they are mentally stressed. Undergraduates’ stressful study life and examinations increase their vitamin requirements. They should be supplemented from food to avoid deficiency.
Lack of nutrients
Calcium, iron, vitamin A, riboflavin, etc., are more easily lacking and insufficient nutrients in our diet. Especially college students who eat in collective canteens should pay more attention to prevent the above-mentioned nutritional deficiencies.
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Why iron deficiency is common in female students?
Iron deficiency is more common among female college students, because female college students lose menstrual blood every month, which increases the body's need for iron and is prone to iron deficiency anemia.
Therefore, female college students should pay more attention to iron supplementation. They should choose iron-rich foods such as pig liver, lean meat, fungus, red dates, kelp and so on.
Which two vitamins most important in student life?
Vitamin A and riboflavin are two kinds of vitamins that our diet is difficult to meet, and these two vitamins are related to vision. College students use eyes for a long time, and they must pay special attention to the supplement of these two vitamins. Foods rich in vitamin A and riboflavin, in addition to liver, eggs, and milk, are also rich in yellow-green vegetables. If you can eat more than 250 grams of yellow-green vegetables a day, you can increase the intake of these two vitamins to meet the nutritional requirements.
Physical development in students
Calcium and iodine are of great significance to the physical development of college students and to adapt to heavy student tasks. Care should be taken to choose foods rich in calcium and iodine such as milk, eggs, soybeans, shrimp skins, kelp, seaweed, and various sea fish in the daily diet.
What is Lecithin importance?
Lecithin is an important substance that constitutes the metabolism of nerve cells and brain cells. Some people have tried to use soybean phospholipid to give normal people more energy than before taking it, and the efficiency of study and work has also been greatly increased. Foods rich in phospholipids include eggs, beans, lean meat, liver, and milk.