Как правильно питаться первокласснику





1 сентября – праздник и в то же время большое испытание для ребенка. Начинается учебный год, и приходится перестраиваться с летнего, подвижного образа жизни на более размеренный. Пока ребенок набирается новых знаний, очень важно обеспечить его всеми необходимыми полезными веществами для правильной работы растущего организма. Как нужно питаться школьникам, расскажет Юлия Бастригина, врач-диетолог, эксперт Персональной программы контроля веса bodykey от NUTRILITE.

Разумно составленный режим учебы, отдыха, спорта и, разумеется, питания – важнейшая задача родителей. Особенно это касается младших школьников 1-4 классов. Имеющий четкий распорядок дня ребенок меньше утомляется, лучше усваивает учебный материал, реже имеет проблемы с заболеваниями пищеварительного тракта и лишним весом. Кратность приемов пищи у разных детей может колебаться от 3 до 5-6 раз. Все зависит от индивидуальных особенностей. Некоторые дети едят с неохотой и малыми порциями. Для них уместен многоразовый режим. Напротив, дети с хорошим аппетитом могут питаться чуть реже, но не менее 4 раз в день, чтобы не создавалось больших промежутков между приемами пищи.

Завтрак – один из важнейших приемов пищи. Во время него организм должен зарядится энергией на высокую утреннюю активность. По калорийности завтрак может составлять до 20-25% от суточной потребности в энергии. По составу в нем должны присутствовать основные пищевые вещества: белки, жиры, углеводы. Причем доля углеводов должна быть выше, чем в дневной или вечерний приемы пищи. Отличными источниками этих питательных веществ традиционно являются каши (гречневая, овсяная, манная, рисовая, пшенная), зерновой хлеб. В качестве источников белка прекрасно подойдет полужирный творог (до 9%), запеканки и сырники из него, яйца вареные всмятку или в виде молочного омлета (не более 1 штуки для младших школьников). Тем, кто любит бутербродные варианты можно посоветовать бутерброды с семгой (как поставщик ценных омега – 3 кислот она поможет мозгу лучше развиваться), отварной или запеченной курицей, или нежирной говядиной, свининой. Колбасы, бекона в детском питании следует избегать.

Во время завтрака не следует забывать о «правильном» жире: разнообразные сорта нерафинированных растительных масел, которые можно добавлять в кашу или на хлеб в небольшом количестве 2-3 г позволят ребенку иметь высокий иммунитет и крепкую нервную систему.

Иногда, у детей бывает выраженная утренняя анорексия. Аппетит отсутствует или вид пищи вызывает тошноту. В этом нет ничего противоестественного. В этом случае нельзя насильно кормить ребенка. Просто дайте ему с собой тот же «правильный бутерброд», фрукт или питьевой йогурт – съест, когда проголодается.

Многие строгие родители зачастую сильно ограничивают детей в потреблении сладостей и газированных напитков, считая их лишними и ненужными для детского организма. Но сладости - непременный атрибут детства и лишать ребенка сладкого совершенно необязательно. Вопрос в количестве и в том, что сладкое не должно заменять полноценных приемов пищи, а выступать в качестве десерта. На сытый желудок ребенок и сам вряд ли сможет осилить большое количество. Желательно, чтобы десерты встречались не чаще 2 раз в день. Если родители серьезно озабочены весом ребенка, аллергическими проявлениями (диатез) или возможностью развития у него кариеса, то можно и нужно использовать «замены», содержащие меньше простых сахаров. Конфеты, печенье, выпечку и торты в этих случаях надо будет заменять блюдами из сухофруктов (умеренно, так как они тоже весьма калорийны), обычными фруктами, фруктовыми сорбетами, ягодными смузи, самодельным мармеладом на натуральных сахарозаменителях (стевии). Свежие фрукты, в данном случае, самый необходимый и полезный вариант – ведь в них содержится наибольшее количество витаминов, минералов и различных фитонутриентов – натуральных питательных веществ, которые служат защитой организма от воздействия окружающей среды.

Что касается газированных напитков, то те из них, которые содержат кофеин, детям не показаны (кола, пепси). Во-первых, чрезмерное возбуждение нервной системы вредит развитию. Во-вторых, кофеин нарушает всасывание кальция в кишечнике, что может привести к нарушению формирования костной системы и зубов. Газированные напитки без кофеина можно употреблять умеренно, помня о том, что в 300 граммах может содержаться до 5 кусочков сахара. Детям с лишним весом это совершенно не нужно.

Что следует запретить ребенку, так это чипсы. Они являются одним из самых «богатых» источников транс-жиров, которые крайне негативно влияют на иммунитет и ряд важных органов и систем. Кроме того, в чипсах очень много соли. А это «перегружает» кровеносные сосуды и почки.





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Три варианта завтрака для первоклассника Три варианта завтрака для первоклассника
Многие родители знают, как трудно заставить ребенка позавтракать. Попробуйте привычные блюда превратить в аппетитные дессерты - вот увидите, ребенок с удовольствием их съест.

Как грамотно завершить грудное вскармливание Как грамотно завершить грудное вскармливание
Кормлению грудью часто становится проблемой - и не только когда у женщины молока мало, но и в том случае, когда молока много. Бывает, что мама кормит ребенка грудью до двух, а то и до трех лет. Хорошо это или плохо? И как завершить кормление, чтобы не травмировать ребенка?

Трудности первого класса Трудности первого класса
В первый раз в первый класс - это одновременно и праздник, и стресс. Даже если ребенок психологически подготовлен к школе, мамам и папам нужно понимать, что трудности на первом году обучения - естественны.
  

Наука для вашего ребенка Наука для вашего ребенка
Дорогие мамы и папы! Если вы хотите, чтобы ваше чадо не воспринимало науку, как что-то скучное и нудное, приведите его на Фестиваль Увлекательной науки.  


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Major depressive disorder and bipolar disorder predispose youth to early cardiovascular disease, the American Heart Association (AHA) has said. The AHA statement is based on a group of recent studies including those that reported cardiovascular events such as heart attacks and deaths among young people. For example, a 2011 population study of over 7,000 young adults in the US under the age of 30, found that depression or an attempted suicide was the No.1 risk factor for heart disease death caused by narrowed/clogged arteries in young women, and the No.4 risk factor in young men. "Youth with mood disorders are not yet widely recognised as a group at increased risk for excessive and early heart disease. We hope these guidelines will spur action from patients, families and healthcare providers to reduce the risk of cardiovascular disease among these youth," said Benjamin I. Goldstein, lead author of the statement. Since cardiovascular disease may begin early in life, the authors want to increase awareness and recognition of mood disorders among young people as moderate-risk conditions for early cardiovascular disease. After systematically analysing published research, the authors found that teens with major depression or bipolar disorder are more likely than other teens to have several cardiovascular disease risk factors including high blood pressure, high cholesterol, obesity and type-2 diabetes. "Mood disorders are often lifelong conditions, and managing cardiovascular risk early and assertively is tremendously important if we are to be successful in ensuring that the next generation of youth has better cardiovascular outcomes," Goldstein, a child-adolescent psychiatrist, said. The findings were published in Circulation, a journal of the American Heart Association. --Indo-Asian News Service mak/ksk/dg( 283 Words)2015-08-11-14:25:50 (IANS) oakley sunglasses outlet He said the biggest needs, in addition to shelter, are food, medications and potable drinking water, as well as mosquito nets, as malaria and other diseases are rife with standing water. Mobile latrines are also a priority, as the worst-affected areas are non-planned areas of the city wh ere there is no proper sewage system.
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