Hunan **Quan** reporter Li Chuanxin correspondent Yan Mi Chen Yanan.
After the happy Spring Festival, primary and secondary school students returned to school. Many parents complained that in the past few days since the start of school, their children have different degrees of "school opening syndrome", such as loose work and rest, staying up late to play games, lying in bed in the morning, overeating, etc. How to relieve parents' worries and help children pay attention and adjust their learning status in the new semester? On February 28, Zhang Shengkang, director of the Nutrition Department and deputy chief technician of clinical nutrition of Hunan Chest Hospital, "prescribed the right medicine" for parents and children.
Diet: Eat a good breakfast, drink milk every day, and choose snacks reasonably.
At the beginning of the school year, it is normal for children to experience tiredness, abdominal pain, and loss of appetite. Zhang Shengkang analyzed, as the saying goes, "one summer without illness and three points of deficiency", this "deficiency" mainly refers to spleen deficiency.
During the Spring Festival holiday, it is easy to eat too fat, big fish and meat at a time, coupled with irregular diet, just put down the dishes and chopsticks, and pick up snacks in front of the TV, which brings a certain degree of burden to the spleen and stomach. After entering the school, it is necessary to maintain the spleen and stomach scientifically. Parents can do it according to the requirements of the Dietary Guidelines for Chinese Residents (2022).
The first step is to cultivate healthy eating behaviors in your child and eat a good breakfast. Three meals a day, regular and quantitative, regular diet, especially pay attention to the nutritional quality of breakfast, in order to ensure the learning and physical fitness of the day. Breakfast should be arranged at 6:30 a.m. to 7:30 a.m., and the meal time should be 15 to 20 minutes. Breakfast food should be varied, as colorful as possible, and the taste should be appropriately changed to increase children's appetite. Staple foods can be steamed buns, flower rolls, whole wheat bread, noodles, rice, rice noodles, sweet potatoes, etc., as well as appropriate vegetables and fruits, as well as animal foods such as milk, eggs, fish, chicken, etc., to ensure energy intake while providing rich nutrients and promoting children's physical development.
Choose snacks wisely. Snacks should be clean and hygienic with high nutritional value, such as plain nuts, fresh fruits, soy products, etc. Try to choose less or no snacks with high salt content, high sugar content, fried and other snacks, and do not choose snacks without production date and quality certificate. It is important to note that snacks are not a substitute for a meal and should not interfere with a meal.
Drink milk every day, drink less or no carbonated drinks and sugary drinks, and prohibit alcohol. Dairy products are nutritionally comprehensive and rich, rich in protein, and contain essential nutrients such as fat, lactose, minerals, vitamins, enzymes, organic acids, etc., which can enhance the body's resistance and are ideal food for children, and it is recommended to consume 300 ml or more of liquid milk or a considerable amount of dairy products every day.
Drink plenty of clean and hygienic water. Drink at least 800 1500 ml of water a day, in small amounts many times, and do not drink water only after you are thirsty. When the weather is hot, a lot of exercise, and sweating a lot, you should increase your water intake. Sugary drinks cannot be used as a substitute for drinking water. Parents should pay attention to the nutrition facts list when buying drinks, try to choose low-sugar or sugar-free drinks, and remind children to rinse their mouths in time after drinking. Avoid excessive consumption of sugary beverages, which can increase the risk of dental caries, obesity and other diseases.
Children should refrain from drinking alcohol and not alcoholic beverages. Alcoholic beverages are defined as those with an ethanol (alcohol) content of 0Drinks with 5% vol (100 ml containing 5 ml of ethanol) or more. Children's bodies are in the stage of development, and early intake of alcohol can cause harm to the body.
Sports: Have a good physical education class, and you can have activities such as walking and running games between classes.
The child eats more and moves less, and gains 5 kg during the winter holidays. In the first two days of school, the child was always dozing off in class, and his classmates laughed at him for becoming a chubby ......The current situation of Yang Yang (pseudonym), a sixth-grade student at a school in Changsha, makes her mother very anxious.
In order to improve Yangyang's condition, it is necessary to actively participate in physical exercise and insist on more than 60 minutes of moderate-to-high-intensity activity every day. Zhang Shengkang said that under the premise of ensuring safety, children can walk or ride bicycles to and from school. Parents should remind their children and adolescents to attend physical education classes and actively participate in sports activities such as basketball, football, volleyball, and running. Activities such as walking, running, and playing games are available between classes. On rest days, you can do swimming, aerobics, climbing, long jumping, push-ups and other exercises, exercise for at least 60 minutes a day, and choose aerobic exercise. At the same time, control the time of screen swiping, and do not use electronic products for more than 1 hour a day.
Have a regular schedule and get enough sleep. Wake up regularly every day and make a schedule for the day, including studying, exercising, eating, resting, playtime, etc. 6 12-year-olds should get 9 12 hours of sleep a day, and 13 17-year-olds should get 8 10 hours of sleep a day.
Monitor your physical development regularly to maintain normal weight gain. Monitor height and weight to keep abreast of children's physical development. For children who are slow-growing, malnourished, or obese, diet and rest can be adjusted, and the frequency of monitoring can be increased so that problems can be detected in time and intervened in advance. Girls who have entered puberty should not deliberately control their weight because of their love for beauty, especially not dieting, so as not to cause irreversible damage to the body.