上干货！体育中考备考期间这样吃！
<!----><style type="text/css">html{font-size:375%}</style><link href="https://pic.app.fqlook.com/static/publish/css/style.css?v=1605251010503" rel="stylesheet" position="1" data-qf-origin="/static/publish/css/style.css?v=1605251010503"><!-- 付费贴--> <div class="preview_article "> <!----> <p>合理、充足的膳食营养</p><p>是保证学生身体健康</p><p>和正常生长发育的物质基础</p><p>中学生处于特殊生理阶段</p><p>生长发育迅速</p><p>对能量和营养素的需要量</p><p>高于成年人</p><p> </p><p><em><strong>中考体考备考期间</strong></em></p><p><em><strong>家长应该给孩子怎么吃呢？</strong></em></p><p><em><strong>一起来看</strong></em></p><p><em><strong>↓↓↓</strong></em></p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.fqlook.com/forum/20240420165428front2_0_153532_Fl3yzomMXO-Wqlb5M7pJnsl5rQJu.jpg?watermark/3/image/aHR0cHM6Ly9waWMuYXBwLmZxbG9vay5jb20vYWRtaW5fRnYyNzVpbW1Hd0xnX0dTQ29mTWFoR3VkOHBiRC5wbmc=/dissolve/100/gravity/South/dx/10/dy/65/text/QOaipuaDs-S9leWFiOeUnw==/fontsize/400/dissolve/100/gravity/South/fill/I2E4YThhOA==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="1080" height="374" data-qf-origin="forum/20240420165428front2_0_153532_Fl3yzomMXO-Wqlb5M7pJnsl5rQJu.jpg?watermark/3/image/aHR0cHM6Ly9waWMuYXBwLmZxbG9vay5jb20vYWRtaW5fRnYyNzVpbW1Hd0xnX0dTQ29mTWFoR3VkOHBiRC5wbmc=/dissolve/100/gravity/South/dx/10/dy/65/text/QOaipuaDs-S9leWFiOeUnw==/fontsize/400/dissolve/100/gravity/South/fill/I2E4YThhOA==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p>在学校和家庭膳食配餐中</p><p>应注意以下原则</p><p></p><p><em><strong>食物种类丰富</strong></em></p><p>根据食材类别进行互换，达到每天12种以上，每周25种以上。包括谷薯类、蔬菜水果、鱼禽肉蛋、奶类、豆类和坚果等，做到荤素搭配、粗细搭配、五颜六色。可用杂粮或薯类部分替换米或面，避免长期提供一种主食。</p><p> </p><p>每天需要摄入至少三种以上的新鲜蔬菜，一半以上为深绿色、红色、橙色、紫色等深色蔬菜，适量提供菌藻类。每天至少一种新鲜水果。</p><p> </p><p>禽肉与畜肉互换，鱼与虾、蟹等互换，各种蛋类互换。优先选择水产类或禽类；畜肉以瘦肉为主，少提供肥肉。每周提供1次动物肝脏，每人每次20~25克。</p><p> </p><p>每天需要摄入各种大豆或大豆制品，如黄豆、豆腐、豆腐干、腐竹、豆腐脑等。每天足量饮水。</p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.fqlook.com/forum/20240420165516front2_0_153532_FsdvKUQFfGHza3wOrEJwA9XofXqH.jpg?watermark/3/image/aHR0cHM6Ly9waWMuYXBwLmZxbG9vay5jb20vYWRtaW5fRnYyNzVpbW1Hd0xnX0dTQ29mTWFoR3VkOHBiRC5wbmc=/dissolve/100/gravity/South/dx/10/dy/65/text/QOaipuaDs-S9leWFiOeUnw==/fontsize/400/dissolve/100/gravity/South/fill/I2E4YThhOA==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="996" height="663" data-qf-origin="forum/20240420165516front2_0_153532_FsdvKUQFfGHza3wOrEJwA9XofXqH.jpg?watermark/3/image/aHR0cHM6Ly9waWMuYXBwLmZxbG9vay5jb20vYWRtaW5fRnYyNzVpbW1Hd0xnX0dTQ29mTWFoR3VkOHBiRC5wbmc=/dissolve/100/gravity/South/dx/10/dy/65/text/QOaipuaDs-S9leWFiOeUnw==/fontsize/400/dissolve/100/gravity/South/fill/I2E4YThhOA==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p><em><strong>三餐时间</strong></em></p><p>早餐安排在7:00~8:30</p><p>午餐11:30~13:30</p><p>晚餐17:30~19:30之间进行为宜</p><p> </p><p><em><strong>因时制宜</strong></em></p><p>根据食物品种、季节特点和饮食习惯等具体情况，结合学生营养健康状况和身体活动水平配餐。可以周为单位，平均每日各类营养素供应量达到标准。</p><p> </p><p><em><strong>合理烹调</strong></em></p><p>蔬菜应先洗后切。烹调以蒸、炖、烩、炒为主，尽量减少煎、炸等可能产生有毒有害物质的烹调方式。烹调好的食品不应存放过久。在家制作凉拌菜时要注意卫生和生熟分开，确保食品安全。</p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.fqlook.com/forum/20240420165706front2_0_153532_FlskWszenRFQh5Rx9H68NX3bDdPm.jpg?watermark/3/image/aHR0cHM6Ly9waWMuYXBwLmZxbG9vay5jb20vYWRtaW5fRnYyNzVpbW1Hd0xnX0dTQ29mTWFoR3VkOHBiRC5wbmc=/dissolve/100/gravity/South/dx/10/dy/65/text/QOaipuaDs-S9leWFiOeUnw==/fontsize/400/dissolve/100/gravity/South/fill/I2E4YThhOA==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="1080" height="810" data-qf-origin="forum/20240420165706front2_0_153532_FlskWszenRFQh5Rx9H68NX3bDdPm.jpg?watermark/3/image/aHR0cHM6Ly9waWMuYXBwLmZxbG9vay5jb20vYWRtaW5fRnYyNzVpbW1Hd0xnX0dTQ29mTWFoR3VkOHBiRC5wbmc=/dissolve/100/gravity/South/dx/10/dy/65/text/QOaipuaDs-S9leWFiOeUnw==/fontsize/400/dissolve/100/gravity/South/fill/I2E4YThhOA==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p class="empty_paragraph"> </p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.fqlook.com/forum/20240420165706front2_0_153532_FpUqqNb-AB3UYuU5Vnz7hoFBX0Ac.jpg?watermark/3/image/aHR0cHM6Ly9waWMuYXBwLmZxbG9vay5jb20vYWRtaW5fRnYyNzVpbW1Hd0xnX0dTQ29mTWFoR3VkOHBiRC5wbmc=/dissolve/100/gravity/South/dx/10/dy/65/text/QOaipuaDs-S9leWFiOeUnw==/fontsize/400/dissolve/100/gravity/South/fill/I2E4YThhOA==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="1080" height="384" data-qf-origin="forum/20240420165706front2_0_153532_FpUqqNb-AB3UYuU5Vnz7hoFBX0Ac.jpg?watermark/3/image/aHR0cHM6Ly9waWMuYXBwLmZxbG9vay5jb20vYWRtaW5fRnYyNzVpbW1Hd0xnX0dTQ29mTWFoR3VkOHBiRC5wbmc=/dissolve/100/gravity/South/dx/10/dy/65/text/QOaipuaDs-S9leWFiOeUnw==/fontsize/400/dissolve/100/gravity/South/fill/I2E4YThhOA==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p><em><strong>能量</strong></em></p><p>高强度运动意味着高能量消耗，备考训练期间学生每天的能量需要量可高达3200千卡。</p><p> </p><p>能量需求的增加，不是单纯的多吃碗饭、多吃份肉这样简单，<em><strong>为实现营养均衡，提</strong><strong>供营养素的各类食材如谷薯类、蔬菜水果类、肉蛋奶及水产类等食物，都应成比例地增加。</strong></em></p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.fqlook.com/forum/20240420165751front2_0_153532_FmOlLg1HBBi2P28UWbISMeowmYq_.jpg?watermark/3/image/aHR0cHM6Ly9waWMuYXBwLmZxbG9vay5jb20vYWRtaW5fRnYyNzVpbW1Hd0xnX0dTQ29mTWFoR3VkOHBiRC5wbmc=/dissolve/100/gravity/South/dx/10/dy/65/text/QOaipuaDs-S9leWFiOeUnw==/fontsize/400/dissolve/100/gravity/South/fill/I2E4YThhOA==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="1080" height="719" data-qf-origin="forum/20240420165751front2_0_153532_FmOlLg1HBBi2P28UWbISMeowmYq_.jpg?watermark/3/image/aHR0cHM6Ly9waWMuYXBwLmZxbG9vay5jb20vYWRtaW5fRnYyNzVpbW1Hd0xnX0dTQ29mTWFoR3VkOHBiRC5wbmc=/dissolve/100/gravity/South/dx/10/dy/65/text/QOaipuaDs-S9leWFiOeUnw==/fontsize/400/dissolve/100/gravity/South/fill/I2E4YThhOA==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p><em><strong>碳水化合物</strong></em></p><p>今年考试科目中的耐力项目（男生1000米跑和女生800米跑），持续时间长、运动无间歇、能量消耗大且以有氧代谢为主，对运动中的血糖供应要求更高。因此，作为血糖的主要来源，运动前足量的碳水化合物摄入尤为重要。很多人认为肉类或蛋白质类摄入量越多越好，而忽略了富含碳水化合物的摄入。耐力项目如没有充足的血糖参与，不仅会影响运动水平的发挥，还可能引起大脑供能不足、呼吸和循环系统功能下降，甚至发生低血糖影响身体健康。除了正餐中米面杂粮及薯类食物，耐力运动前喝少量的运动饮料也有助于维持耐力运动状态下的正常血糖水平。</p><p> </p><p><em><strong>蛋白质</strong></em></p><p>伴随着备考期间肌肉的增长，身体处于蛋白质合成大于分解的正氮平衡状态，此时充足的蛋白质尤为重要，学生每天的蛋白质需求量可增加24克左右。从日常膳食中额外补充24克蛋白质，相当于要多吃1个鸡蛋 1盒纯牛奶 1两纯瘦肉。具体实施中可用其他食材替换，并且分散到三餐之间。</p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.fqlook.com/forum/20240420170039front2_0_153532_FtyCMXhn-b7NAfG8mZ50pxovJ03I.jpg?watermark/3/image/aHR0cHM6Ly9waWMuYXBwLmZxbG9vay5jb20vYWRtaW5fRnYyNzVpbW1Hd0xnX0dTQ29mTWFoR3VkOHBiRC5wbmc=/dissolve/100/gravity/South/dx/10/dy/65/text/QOaipuaDs-S9leWFiOeUnw==/fontsize/400/dissolve/100/gravity/South/fill/I2E4YThhOA==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="516" height="354" data-qf-origin="forum/20240420170039front2_0_153532_FtyCMXhn-b7NAfG8mZ50pxovJ03I.jpg?watermark/3/image/aHR0cHM6Ly9waWMuYXBwLmZxbG9vay5jb20vYWRtaW5fRnYyNzVpbW1Hd0xnX0dTQ29mTWFoR3VkOHBiRC5wbmc=/dissolve/100/gravity/South/dx/10/dy/65/text/QOaipuaDs-S9leWFiOeUnw==/fontsize/400/dissolve/100/gravity/South/fill/I2E4YThhOA==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p><em><strong>抗氧化营养素</strong></em></p><p>高强度运动可增加体内氧化反应及自由基的产生，充足的抗氧化营养素如维生素A、维生素C、维生素E、硒等，可有效降低自由基对身体的损伤，加快运动后的疲劳恢复。根据日常膳食调查显示，维生素E伴随着植物性油脂的摄入一般不易缺乏，而维生素A、维生素C以及硒，如果膳食搭配不合理，往往容易缺乏。</p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.fqlook.com/forum/20240420170058front2_0_153532_FvWJrQU_j3A06f4iY3bN8Vn7ZMHo.jpg?watermark/3/image/aHR0cHM6Ly9waWMuYXBwLmZxbG9vay5jb20vYWRtaW5fRnYyNzVpbW1Hd0xnX0dTQ29mTWFoR3VkOHBiRC5wbmc=/dissolve/100/gravity/South/dx/10/dy/65/text/QOaipuaDs-S9leWFiOeUnw==/fontsize/400/dissolve/100/gravity/South/fill/I2E4YThhOA==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="1080" height="388" data-qf-origin="forum/20240420170058front2_0_153532_FvWJrQU_j3A06f4iY3bN8Vn7ZMHo.jpg?watermark/3/image/aHR0cHM6Ly9waWMuYXBwLmZxbG9vay5jb20vYWRtaW5fRnYyNzVpbW1Hd0xnX0dTQ29mTWFoR3VkOHBiRC5wbmc=/dissolve/100/gravity/South/dx/10/dy/65/text/QOaipuaDs-S9leWFiOeUnw==/fontsize/400/dissolve/100/gravity/South/fill/I2E4YThhOA==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p>维生素A、维生素C以及硒</p><p>是同学们体育中考</p><p>备考期间需求量大</p><p>却又容易缺乏的营养素</p><p>究其缘由</p><p>一方面和日常饮食习惯有关</p><p>另一方面则是因为这些营养素</p><p>在不同食材上含量差异大</p><p>由于在膳食搭配中</p><p>忽略了某些“优质”食材</p><p>从而导致该类营养素摄入不足</p><p> </p><p><em><strong>维生素A</strong></em></p><p>猪肝富含维生素A，大约7.4克猪肝即可满足此阶段学生维生素A每天一半的需要量，是日常膳食中在维生素A方面“性价比”最高的食材，如换成其他食物单独提供与7.4克猪肝等量的维生素A，大约需要4个鸡蛋，2斤猪瘦肉，3两胡萝卜，4两菠菜，7两柑橘，或者3斤番茄。</p><p> </p><p><em><strong>膳食建议：每周吃一次猪肝20~25克，每天吃新鲜蔬菜水果，其中深色蔬菜水果应占一半。</strong></em></p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.fqlook.com/forum/20240420170121front2_0_153532_FhP-oPfCFw5jDy9LRt5qXlaL7axX.jpg?watermark/3/image/aHR0cHM6Ly9waWMuYXBwLmZxbG9vay5jb20vYWRtaW5fRnYyNzVpbW1Hd0xnX0dTQ29mTWFoR3VkOHBiRC5wbmc=/dissolve/100/gravity/South/dx/10/dy/65/text/QOaipuaDs-S9leWFiOeUnw==/fontsize/400/dissolve/100/gravity/South/fill/I2E4YThhOA==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="876" height="582" data-qf-origin="forum/20240420170121front2_0_153532_FhP-oPfCFw5jDy9LRt5qXlaL7axX.jpg?watermark/3/image/aHR0cHM6Ly9waWMuYXBwLmZxbG9vay5jb20vYWRtaW5fRnYyNzVpbW1Hd0xnX0dTQ29mTWFoR3VkOHBiRC5wbmc=/dissolve/100/gravity/South/dx/10/dy/65/text/QOaipuaDs-S9leWFiOeUnw==/fontsize/400/dissolve/100/gravity/South/fill/I2E4YThhOA==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p><em><strong>维生素C</strong></em></p><p>新鲜蔬菜水果可以提供维生素C，但不同的蔬菜和水果，其维生素C含量相差甚远。有研究证明，每天从食物获取200毫克维生素C足以降低机体氧化应激，能快速从运动疲劳中恢复。可提供200毫克维生素C的蔬菜水果有：2两冬枣、3两甜椒、6两猕猴桃、7两青椒、7两西兰花、8两草莓、1斤卷心白、1斤2两柑橘、5斤香蕉、13斤苹果。</p><p> </p><p><em><strong>膳食建议：新鲜蔬菜水果，每天应吃4种以上，每周吃10种以上。</strong></em></p><p> </p><p><em><strong>硒</strong></em></p><p>日常膳食中，富含硒的食物主要是动物性海产品，如：带鱼、基围虾、生蚝、牡蛎等，此外，猪肾（猪腰子）更是比较常见的富硒食品。大约1两猪肾（猪腰子）即可满足学生此阶段一天的硒元素需求，若换成其他食物提供等量的硒元素，需要4两生蚝，4两基围虾，1斤7两牛肉，7斤香菇，32斤大白菜。</p><p class="qf_image big noneditable " contenteditable="false"><img src="https://pic.app.fqlook.com/forum/20240420170431front2_0_153532_FrEDG_GfqPfsAiqeG_3Qq8W1xvMG.jpg?watermark/3/image/aHR0cHM6Ly9waWMuYXBwLmZxbG9vay5jb20vYWRtaW5fRnYyNzVpbW1Hd0xnX0dTQ29mTWFoR3VkOHBiRC5wbmc=/dissolve/100/gravity/South/dx/10/dy/65/text/QOaipuaDs-S9leWFiOeUnw==/fontsize/400/dissolve/100/gravity/South/fill/I2E4YThhOA==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" alt="" width="513" height="342" data-qf-origin="forum/20240420170431front2_0_153532_FrEDG_GfqPfsAiqeG_3Qq8W1xvMG.jpg?watermark/3/image/aHR0cHM6Ly9waWMuYXBwLmZxbG9vay5jb20vYWRtaW5fRnYyNzVpbW1Hd0xnX0dTQ29mTWFoR3VkOHBiRC5wbmc=/dissolve/100/gravity/South/dx/10/dy/65/text/QOaipuaDs-S9leWFiOeUnw==/fontsize/400/dissolve/100/gravity/South/fill/I2E4YThhOA==/font/5b6u6L2v6ZuF6buR/dx/10/dy/35" /></p><p><em><strong>膳食建议：每周吃一次火爆腰花或肝腰合炒等，每周吃两次动物性海产品。</strong></em></p><p> </p><p>愿同学们在备考期间</p><p>都能吃得好、睡得香</p><p>取得理想的成绩</p><p> </p><p><em><strong>温馨提示：请家长朋友根据孩子的体质和食物过敏史等选择合适的食品。</strong></em></p><p> </p><p>福清市教育局微学堂出品[转载请注明出处]</p><p>2024-04-02 17:51 福建</p><p>编辑/审核: 陈诗雨 王宁</p><p>来源：福州教育</p><p data-style="outline: 0px; color: rgb(0, 0, 0); font-size: medium; font-family: system-ui, -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; text-align: start; letter-spacing: 0.578px;"> </p> <!----></div>
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