The content of children's nutrition knowledge, what nutrition do children need? Children are the focus of the whole family and the center of love. The baby's body develops very rapidly in childhood, so the supply of various nutrients can't fall. How much do you know about children's nutrition knowledge?
Contents of children's nutrition knowledge 1 1, protein is an essential substance for children's growth and development.
Protein is the most abundant in lean meat. The general intake is 1.5~2 grams per kilogram of body weight per day, but when children take part in physical exercise, the demand of protein increases, and the intake of protein is generally required to reach 2~3 grams per kilogram of body weight per day. Because of the thickening of muscle fiber and the increase of muscle strength, we must rely on the increase of protein content in muscle, and it is better to use animal protein. But it should be noted that the growth of muscle size and strength is mainly from practice, not from eating.
2. Sugar is a necessary substance to protect the liver and keep the body temperature constant.
Fat sugar gives 70% of the body's calories. Generally, a staple food of 250~750 grams per day can meet the body's heat demand. There are certain sugar reserves in various tissues of the body. Therefore, when children participate in general sports activities, they don't need to supplement sugar. Only when children participate in large-scale sports activities or long-term endurance activities, they should appropriately increase the intake of staple foods. Because the heat consumption in exercise is large, if the energy supply is insufficient for a long time, it will lead to body emaciation and weakened body resistance.
3. Fat is the substance with the highest calorie in human body.
Fat has four main functions: maintaining normal weight, protecting internal organs and joints, moistening skin and giving energy. Generally, the daily fat requirement of human body accounts for ` 15%~30% of the total calories of food. Generally, normal people can meet their physiological needs by taking about 25 grams of oil every day, and it can be increased to 30~36 grams every day when they participate in activities for a long time. However, it should be noted that if the amount of activity is insufficient, the extra calories will be converted into body fat, making the child fat instead of growing strong muscles.
4. Vitamin is an essential organic compound for children's growth and development.
If vitamins are lacking, it will lead to metabolic process disorder, physiological dysfunction, weakened resistance and many diseases. Generally, natural food contains all kinds of nutrients we need, and the proportion is appropriate, so children can get enough vitamins in a reasonable diet. Only in the case of continuous, high intensity and large amount of exercise, thermal energy nutrition can not meet the needs, or the supply of vegetables and fruits is insufficient, extra vitamins are needed. It should be noted that excessive intake of vitamins, like vitamin deficiency, will lead to adverse consequences.
5. Minerals and trace elements are essential substances for human metabolism.
Children and adolescents have a high demand for calcium, phosphorus and iron. During exercise, due to a large amount of perspiration, salt is lost with sweat, so they must be replenished immediately to prevent muscle spasms and help relieve physical fatigue. Inorganic salts can be supplemented by sports drinks.
6. Children who participate in sports should actively replenish water.
Children should be given 400~700 ml of water 0/5 ~ 20 minutes before exercise, and can drink it several times. During exercise, supplement 15~30 minutes with 100~300 ml of water, preferably sports drinks. After exercise, you should also replenish water, but it is not appropriate to concentrate on "binge drinking", and you should replenish it in a small amount and many times. Children who take part in sports can have good physical fitness and health only by maintaining good water nutrition.
Five sports that children should not do.
In order to have a strong body, some parents let their children engage in some physical exercises prematurely, but they don't know that some physical exercises are not only bad for their children's physical exercise, but also easy to cause injuries. Children are in the period of vigorous growth and development, and their organs and tissues are not yet mature, and there are many anatomical and physiological characteristics different from those of adults, so some physical exercises should not be carried out in children too early.
Children should not play tug-of-war games.
Because the heart of young children is developing, when the physical load increases, the heart is easy to get tired and can't afford such a big force as tug-of-war. In addition, tug-of-war is a highly antagonistic sport, which often causes children's palm skin to be worn out by ropes. Even due to the long pulling time and excessive force of both sides, under the strong external force, it is easy to cause dislocation or soft tissue injury, and even serious limb deformation, which affects children's bodybuilding.
Children should not exercise muscles too early.
In the process of human growth and development, height precedes weight gain, and children gain height first and then weight, and their muscles contain more water, little protein and inorganic salts, so they are weak and prone to fatigue. Therefore, it is not advisable to carry out muscle weight-bearing strength exercise too early in childhood.
Children should not stand upside down.
Although children's intraocular pressure adjustment function is strong, if they often stand upside down or stand upside down for too long, it will damage the eye's intraocular pressure adjustment.
Finally, I would like to remind everyone that when the weather is too hot, it is still necessary to escape from the heat in time. Too much sweat will be lost in the body, which will cause heatstroke in the body. Parents should pay more attention at this time.
The content of children's nutrition knowledge 2 The practice of children's nutrition recipes, a week of nutritious meals bring health to children.
first day
Breakfast: 2 ~ 4 pieces of pasta, milk 1 cup, eggs 1 piece, a few side dishes, bananas 1 root.
Lunch: 2-4 portions of rice, 2 portions of fresh corn 1.5 portions, fried pork liver cucumber, white gourd balls, three shredded noodles and watermelon.
Dinner: two rice 1.5 ~ 3, two sweet potatoes 1 .5, braised hairtail, fried rapeseed with dried shrimps and mushrooms, bean curd with shallots, and apple1piece.
Evening meal: chicken soup and shredded chicken wonton 1.5 or milk 1 cup+dessert.
the next day
Breakfast: 2 ~ 4 pieces of pasta, milk 1 cup, eggs 1 piece, a number of various side dishes, and oranges 1 piece.
Lunch: 2-4 portions of rice, 2 portions of fresh corn 1.5 portions, baked pomfret with black bean sauce, stewed peas with minced meat and mushrooms, stir-fried red and green persimmon pepper and watermelon.
Dinner: two pieces of rice 1.5 ~ 3, two pieces of sweet potato 1 .5, stewed sparerib kelp, fried celery with shredded pork, tofu mixed with Chinese toon sprouts, kiwi fruit1piece.
Evening meal: two pieces of vegetable and meat wonton 1.5 or milk 1 cup+dessert.
the third day
Breakfast: 2-4 pairs of patterned steamed bread, milk 1 cup, eggs 1 piece, several kinds of side dishes, pears 1 piece.
Lunch: 2 ~ 4 portions of rice, 2 portions of fresh corn 1.5 portions of braised chicken, fried Chinese cabbage with sliced meat, vinegar-baked mung bean sprouts and watermelon.
Dinner: rice 1.5 ~ 3, sweet potato 1 .5, stewed beef with carrots, fried coriander with shredded pork, stewed tofu with tomatoes, and apple1piece.
Evening meal: brain-nourishing porridge 1.5 or milk 1 cup+dessert.
Brain-nourishing porridge is suitable for insomnia, chest tightness, palpitation, shortness of breath, dizziness, weakness and other symptoms caused by hot climate, excessive brain use and tension during preparation for the exam. It can be made of japonica rice100g, walnut kernel10g, lily10g, black sesame10g, and black sesame.
The fourth day
Breakfast: 2 ~ 4 rolls of sesame sauce, milk 1 cup, eggs 1 piece, a number of various side dishes, bananas 1 root.
Lunch: 2-4 portions of rice, 2 portions of fresh corn 1.5 portions, braised tiled fish, rape balls, tomato cauliflower and watermelon.
Dinner: rice 1.5 ~ 3, sweet potato 1 .5, stir-fried shredded beef, shredded spinach, stewed tofu with Chinese cabbage, and apple1piece.
Evening meal: two pieces of laver wonton 1.5 or milk 1 cup+dessert.
Fifth day
Breakfast: 2 ~ 4 pieces of bean bags, milk 1 cup, eggs 1 piece, a number of various side dishes, and oranges 1 piece.
Lunch: 2-4 portions of rice, 2 portions of fresh corn 1.5 portions, stewed mushrooms with chicken, stewed three kinds of fresh vegetables, roasted vegetables, loofah and watermelon.
Dinner: rice 1.5 ~ 3, sweet potato 1 .5, braised hairtail, fried cucumber and carrot with liver tip, tomato and cabbage, kiwi fruit1piece.
Evening meal: bone soup, shepherd's purse wonton 1.5 or milk 1 cup+dessert.
sixth day
Breakfast: 2 ~ 4 pieces of pasta, milk 1 cup, eggs 1 piece, a number of various side dishes, pears 1 piece.
Lunch: 2 ~ 4 portions of rice, 2 portions of fresh corn 1.5 portions, braised pork with yuba, green beans with diced pork gluten, red and green persimmon peppers with potato chips, and watermelon.
Dinner: rice 1.5 ~ 3, sweet potato 1 .5, braised mutton with red dates, white gourd balls, pot-collapsed tofu, apples1piece.
Evening meal: chicken soup and shredded chicken wonton 1.5 or milk 1 cup+dessert.
Seventh day
Breakfast: 2 ~ 4 pieces of pasta, milk 1 cup, eggs 1 piece, a number of various side dishes, and apples 1 piece.
Lunch: 2-4 portions of rice, 2 portions of fresh corn 1.5 portions, shredded tenderloin with coriander, ham and fungus, two-color cauliflower, lentils with dried seaweed and watermelon.
Dinner: rice 1.5 ~ 3, sweet potato 1 .5, Chinese cabbage in casserole, fish-flavored shredded pork, celery, banana1piece.
Evening meal: three fresh wonton 1.5 or milk 1 cup+dessert.