1. 对于每一个大学生，如果想维持一个真正健康的身体，已经不是一个需不需要营养知识的问题，而是一个如何在专业指导下尽快树立正确饮食观念的问题。正确的饮食和正确的生活习惯，并结合正确的身体与大脑运动和乐观的心态与情绪，是一种最有效的健康生活方式。为了让更多的人认识到这一点，健康教育工作者肩负着非常沉重的历史任务。

1. For every college student, maintaining a truly healthy body is no longer a question of whether or not to possess nutritional knowledge, but rather how to establish a correct dietary concept as soon as possible under professional guidance. Correct diet and proper living habits, combined with correct physical and mental exercise, and an optimistic attitude and emotions, constitute the most effective healthy lifestyle. In order to make more people aware of this, health educators bear a very heavy historical responsibility.

2. 长期影响：长期的胃部问题可能会导致持续的身体不适和情绪波动，对心理健康产生负面影响。

2. Long-term Impact: Long-term stomach issues can lead to persistent physical discomfort and mood fluctuations, which can have a negative impact on mental health.

3. 专家强调，无可避免要选择速食的情况下，要以平衡膳食为目的。专家建议一周吃两三餐为宜。如果工作实在是忙，又懒得做饭选择经常速食的速食族，专家建议：要适量补充水果蔬菜，如选择非油炸的方便面，泡面时，加个鸡蛋，或加入新鲜黄瓜、西红柿等。

3. Experts emphasize that when it is unavoidable to choose fast food, the goal should be a balanced diet. They suggest eating two or three meals a week in this way. If work is extremely busy and there is a lack of interest in cooking, and one often opts for fast food, experts advise: to moderately supplement fruits and vegetables, such as by choosing non-fried instant noodles, adding an egg while boiling the noodles, or adding fresh cucumbers, tomatoes, and the like.

4. 生理影响：胃部的不适会导致身体不适，例如胃痛、胀气、消化不良等，这些不适会影响到一个人的舒适感和整体的身体健康感。

4. Physiological effects: Discomfort in the stomach can lead to overall bodily discomfort, such as stomach pain, bloating, indigestion, etc., which can affect a person's sense of comfort and overall well-being.

5. 早餐：牛奶250ml、面包(面粉200克)、煮鸡蛋50克。

5. Breakfast: 250ml of milk, 200g of bread (flour), 50g of boiled eggs.

6. 隋唐时期有一个特别出色的武将，叫做程咬金。

6. During the Sui and Tang dynasties, there was a particularly outstanding general named Cheng Yajin.

7. 四是避免以药代食自然食品的营养是均衡的。如果以药代食,过量的摄入某种元素包括必需的微量元素,都会变得具有毒性,生命可能因此而受到影响。所以,我们还是应从盘 中餐里去索取营养,不可滥用营养药物。

7. Fourthly, avoid replacing food with medicine. The nutrition in natural food is balanced. If you replace food with medicine, excessive intake of certain elements, including essential trace elements, can become toxic, and life may be affected as a result. Therefore, we should still obtain nutrition from our meals, and should not abuse nutritional drugs.

8. 早餐：虾肉馄饨(虾仁50克、菜100克、面粉100克，调味品适量)、牛奶250ml。

8. Breakfast: Shrimp meat wontons (50g of shrimp meat, 100g of vegetables, 100g of flour, and appropriate seasonings), 250ml of milk.

9. 饮食是维持人体生命的必须物质，而健康的饮食显得更为重要，大多数没有解决温饱问题和刚刚解决温饱问题的人，是为了第一个目的而吃饭。大多数达到小康或富裕的人，是为了第二个目的而吃饭，即重视美食。殊不知，美味和美食绝对不等于营养。很少有人是明明白白的为了第三个目的而吃饭，这就是为什么全世界只有5%的人完全健康的根本原因。

9. Food is a necessary substance for maintaining human life, and a healthy diet is even more important. Most people who have not yet solved the problem of food and clothing, or who have just solved it, eat for the first purpose, that is, to meet their basic needs. Most people who have reached a moderate or affluent level eat for the second purpose, which is to value fine dining. However, it is often overlooked that deliciousness and fine dining do not necessarily equate to nutrition. Very few people eat explicitly for the third purpose, which is to maintain health. This is why only 5% of people worldwide are in perfect health.

10. 但影响最大的外部原因就是贪欲，一个人太过贪婪，总想着不劳而获，就会侵犯别人或者公共利益，遭到反噬。

10. But the most significant external factor is greed. If a person is too greedy and always thinks of getting something for nothing, they will infringe upon others or public interests and suffer the consequences.

11. 午餐：米饭(粳米150克)、蒜苗炒蛋(蒜苗100克、鸡蛋50克、植物油5克，调味品适量)、西芹牛柳(牛瘦肉50克、芹菜茎100克、植物油5克，调味品适量)、菠菜粉丝汤。

11. Lunch: Rice (150 grams of glutinous rice), Scallion Fried Egg (100 grams of scallions, 50 grams of eggs, 5 grams of vegetable oil, and appropriate seasonings), Beef and Celery Stir-fry (50 grams of lean beef, 100 grams of celery stalks, 5 grams of vegetable oil, and appropriate seasonings), and Spinach Vermicelli Soup.

12. 贪如火，不遏则燎原，欲如水，不遏则滔天。

12. Greed is like fire; if not checked, it will spread and ignite everything. Desire is like water; if not controlled, it will overflow and deluge the heavens.

13. 球类运动对人体的要求较全面，对力量、速度、耐力、灵敏等素质均有较高的要求，所以对营养的要求也全面。膳食中糖、蛋白质、维生素B1、维生素C、磷等一定要充足。

13. Ball sports have comprehensive requirements for the human body, demanding high levels of strength, speed, endurance, and agility. Therefore, the nutritional requirements are also comprehensive. The diet must contain sufficient amounts of sugar, protein, vitamin B1, vitamin C, and phosphorus.

14. 不管多么对身体有利的东西，一旦超出一定的区间，就会变成身体的隐患和灾难。

14. No matter how beneficial something is to the body, once it exceeds a certain range, it can become a hidden danger and disaster to the body.

15. ① 食物搭配多样化

15. ① Diversification in food pairing

16. 游泳运动在水中进行，机体散热较多，膳食中除供给必需的糖和蛋白质外，还要求足够的脂肪和维生素B1、维生素C、磷等。

16. Swimming is an activity conducted in water, during which the body loses a significant amount of heat. In addition to providing the necessary sugar and protein, the diet should also contain sufficient fat and vitamins B1, C, and phosphorus.

17. 2大学生饮食荤素营养搭配与一天三顿的安排。

17. 2 The balanced vegetarian and non-vegetarian nutrition in the diet of college students and the arrangement of three meals a day.

18. 午餐：米饭(粳米200克)、蘑菇炒肉片(鲜蘑菇50克、猪肉50克、植物油5克、料酒、淀粉、蛋清、味精)、炒青菜(青菜200克、植物油5克，味精、盐适量)。

18. Lunch: Rice (200g of japonica rice), stir-fried pork slices with mushrooms (50g of fresh mushrooms, 50g of pork, 5g of vegetable oil, cooking wine, cornstarch, egg white, monosodium glutamate), stir-fried green vegetables (200g of green vegetables, 5g of vegetable oil, appropriate amount of monosodium glutamate and salt).

19. 营养搭配不平衡，严重影响速食族的身体健康。中华预防医学会副秘书长高峻璞说，如果选择的速食全都是油炸的，一份油炸的速食一天一个人所需要的热量非常高，整天吃这样的油炸速食会对人体带来一些影响，造成肥胖、高血脂，或者造成心血管疾病。

19. An unbalanced diet severely affects the health of the fast-food crowd. Gao Junpu, Deputy Secretary-General of the Chinese Preventive Medicine Association, said, "If all the fast foods chosen are fried, the amount of calories required by one person per day from a portion of fried fast food is very high. Eating such fried fast food all day can have some effects on the human body, leading to obesity, hyperlipidemia, or even cardiovascular diseases.

20. 睡眠质量：胃部不适可能会导致夜间疼痛或不适，影响到一个人的睡眠质量，从而影响到情绪和心情。

20. Sleep Quality: Discomfort in the stomach may cause pain or unease at night, affecting one's sleep quality, which in turn impacts mood and emotional state.

21. 因为皇帝的女人太多，绝大多数都是相貌美艳，肌肤白嫩，身材窈窕，楚楚动人，符合男人对异性的全部美好想象。在这样的环境中，荷尔蒙随时都处于高亢的状态，经常搞女人，随心所欲，放纵无度。

21. Because the emperor had too many women, the majority of whom were beautiful in appearance, fair-skinned, slender, and charming, embodying all the handsome images of the opposite sex in men's minds. In such an environment, hormones were always in a state of high excitement, and women were often pursued with no regard for limits, following one's desires with unrestrained abandon.

22. 因此，保持胃部健康对于维持身体和心理健康都非常重要。如果你经常感到胃部不适，建议咨询医生以获取专业的建议和治疗方案。同时，采取健康的生活方式，包括规律饮食、适量运动、保持良好的心态等，也是维护胃部健康的重要方法。

22. Therefore, maintaining a healthy stomach is very important for both physical and mental health. If you often feel discomfort in your stomach, it is recommended to consult a doctor for professional advice and treatment options. At the same time, adopting a healthy lifestyle, including regular eating habits, moderate exercise, and maintaining a positive mindset, is also an important method for maintaining stomach health.

23. 大学生对营养知识掌握得很少或漠不关心,没有注意自己的膳食行为是否会影响自身的 健康状况。高校应加快普及大学生的营养知识,促使养成良好的膳食行为和生活习惯，提高他们的身心健康水平。

23. University students have little knowledge or concern about nutrition, and they do not pay attention to whether their dietary habits affect their own health status. Universities should accelerate the popularization of nutrition knowledge among students, promote the formation of good dietary habits and living habits, and improve their physical and mental health levels.

24. 物无美恶，过则为灾。

24. Things are neither inherently good nor bad; excess is what leads to disaster.

25. 人不可缺少的微量元素还包括铁、氟、锌、铜、钳、钴、铬、锰、镍、硅、碘、硒、锡、 钒等十三四种。为了增强体质,怎样从盘中餐获得理想的元素呢

25. The trace elements that are indispensable for humans include iron, fluorine, zinc, copper, tin, cobalt, chromium, manganese, nickel, silicon, iodine, selenium, tin, and vanadium, totaling fourteen kinds. In order to enhance physical fitness, how can one obtain ideal elements from their daily meals?

26. 2帮助大学生树立正确的营养观念。正确营养观念可以促使大学生将营养知识转化为行为和习惯的动力。营养对健康的影响是一个长期的过程，膳食结构不合理，偏食挑食、暴饮暴食、酗酒等不良饮食习惯对身体的危害需要较长时间才能显示出来。因此，有针对性地开展大学生营养教育，帮助大学生建立个性化的膳食结构，使每个人都做到自己可能达到的最好水平。

26. 2 Help university students establish correct nutritional concepts. Correct nutritional concepts can motivate university students to convert nutritional knowledge into the driving force for behavior and habits. The impact of nutrition on health is a long-term process, and the harm caused by unhealthy eating habits such as an unbalanced diet, picky eating, overeating, and excessive alcohol consumption takes a relatively long time to manifest. Therefore, it is necessary to conduct targeted nutritional education for university students, helping them establish personalized dietary structures, ensuring that each individual reaches their best possible level.

27. 贪欲一旦泛滥，就会彻底丧失理智，彻底沉沦，万劫不复。比如一个赌徒，一定要到一无所有为止，比如一个官员，一定要到锒铛入狱为止，比如一个商人，一定要到倾家荡产为止。

27. Once greed runs amok, it leads to a complete loss of reason and a total descent into the abyss, from which there is no return. For instance, a gambler will keep on until he has nothing left, an official until he is imprisoned, and a businessman until he is destitute.

28. 总结 语

28. Summary

29. 牛奶及奶类食品含有丰富的蛋白质、钙、磷等营养素,每天保证一杯奶(

29. Milk and dairy products are rich in nutrients such as protein, calcium, and phosphorus. It is recommended to ensure a glass of milk every day.

30. 551%的大学生因为无聊而吃零食缓解情绪，女生更高达704%，这与女生自身的心理特点有关，其自我缓解情绪的能力差。吃饭细嚼慢咽的大学生仅258%，部分大学生进餐时习惯狼吞虎咽，吃饭速度很快，男生表现得更突出。女生则喜欢边吃饭边看电视或书，吃饭不够专注。

30. 55.1% of college students eat snacks to relieve their emotions due to boredom, with the figure reaching 70.4% among female students, which is related to the psychological characteristics of female students, who have a poor ability to self-soothe their emotions. Only 25.8% of college students eat slowly and chew their food carefully, while some students are accustomed to wolfing down their meals quickly, with a faster eating pace, and this is more pronounced among male students. Female students, on the other hand, tend to watch TV or read books while eating, not being fully focused on their meals.

31. 午餐：米饭(粳米150克)、虾仁豆腐(内脂豆腐100克、虾仁50克、植物油5克，淀粉、味精、盐适量)、炒青菜(新鲜蔬菜150克、植物油5克，味精、盐适量)、虾皮萝卜丝汤(萝卜50克，虾皮、味精、盐适量)。

31. Lunch: Rice (150 grams of glutinous rice), Shrimp and Tofu (100 grams of tofu, 50 grams of shrimp, 5 grams of vegetable oil, appropriate amounts of starch, monosodium glutamate, and salt), Stir-fried Green Vegetables (150 grams of fresh vegetables, 5 grams of vegetable oil, appropriate amounts of monosodium glutamate and salt), Shrimp Skin Carrot Soup (50 grams of carrots, shrimp skin, monosodium glutamate, and salt).

32. 在日常饮食中应适当增加脂肪的摄入量。脂肪包括中性脂肪和类脂,是人体重要的热能营养素。此外,脂肪中含有的磷脂固醇对增进大脑神经的功能有一定的作用;还有一部分脂溶性维生素,是供给维生素A、D、E、K的主要途径。因此,摄入的脂肪量应满足机体的需要。 目前,有部分学生受节食风的影响,过分节制脂肪的摄入,有点谈脂色变,这是不可取的。而且现在学生脂肪的摄入量很少达到每天50g标准。所以要通过多吃些动物型菜肴或用植 物油烹制的菜肴的 方法 来增加脂肪的摄入量。

32. It is appropriate to increase the intake of fats in daily meals. Fats include neutral fats and lipids, which are important sources of energy in the human body. Moreover, the phospholipids and sterols contained in fats play a certain role in enhancing the function of the brain's nervous system; there are also some fat-soluble vitamins, which are the main sources of vitamin A, D, E, and K. Therefore, the intake of fats should meet the body's needs. Currently, some students are influenced by the trend of dieting and excessively restrict their fat intake, which is undesirable. Moreover, the fat intake of many students rarely reaches the standard of 50g per day. Therefore, the intake of fats should be increased by eating more animal dishes or dishes cooked with vegetable oils.

33. 大学生饮食除应保证足够的粮食以补充热能需要外，还应补充足够的、多样的副食品，一般每人每天平均需要供给肉类75100克，豆类50100克，鸡蛋12个，牛奶250毫升，蔬菜500克水果12个，基本满足一天营养的需要。膳食中蛋白质最好以动物蛋白为主，优质蛋白质占蛋白量的60%，并应平均分配在一日三餐中。

33. In addition to ensuring an adequate supply of grain to meet the energy needs, college students' diet should also include sufficient and diverse side dishes. Generally, each person needs an average of 75-100 grams of meat, 50-100 grams of legumes, 1-2 eggs, 250 milliliters of milk, 500 grams of vegetables, and 1-2 fruits per day to meet the basic nutritional needs for one day. In the diet, animal protein should be the main source of protein, with high-quality protein accounting for 60% of the total protein intake, and it should be evenly distributed among the three meals of the day.

34. 大学生处于青春期晚期，根据世界卫生组织的界定，10~20岁为青春期，这是一个 儿童 到成年的转变时期，并以身体、心理和社会角色的转变为特征。

34. University students are in the late stage of adolescence, according to the definition of the World Health Organization, which identifies the age range of 10 to 20 as adolescence. This is a period of transition from childhood to adulthood, characterized by the transformation of body, psychology, and social roles.

35. 在有关调查中得知,学生正确的营养态度及膳食行为形成率均不高,不吃早餐、吃零食等行为较普遍。多数学生缺乏必要的营养知识,普遍存在不合理的膳食行为,但有较好的健康饮食意识,愿意接受更多的营养知识,并改正不良的饮食习惯。

35. In the relevant investigation, it was found that the rate of students forming correct nutritional attitudes and dietary behaviors is not high, and behaviors such as skipping breakfast and snacking are relatively common. Most students lack the necessary nutritional knowledge, and there are unreasonable dietary behaviors普遍存在, but they have a good awareness of healthy eating and are willing to accept more nutritional knowledge and correct their bad eating habits.

36. 三是吃菜喝菜汤。做菜、吃馅常挤掉菜汤。岂不知,菜汤里富含植物细胞内宝贵的金属钾;菜本身反而成为低钾菜。缺钾对心脏、血压、都十分不利。所以,原汤化原食即 吃菜又喝汤,是科学合理的膳食。

36. The third point is to eat vegetables and drink the vegetable soup. When making dishes and eating fillings, the vegetable soup is often squeezed out. But do you know that the vegetable soup is rich in valuable potassium inside the plant cells; whereas the vegetables themselves become low in potassium. A potassium deficiency is very harmful to the heart and blood pressure. Therefore, turning the original soup into the original food, which means eating the vegetables and drinking the soup, is a scientifically reasonable diet.