to compile a full ration student requires a deep approach specific to the child's body.The development of school programs requires children to higher mental activity.Little man, attached to the knowledge, not only to do hard labor, but at the same time growing and developing, and for all that he has to get nutrition.The intense mental activity unusual for first-graders, is associated with considerable expenditure of energy.
modern student, according to nutritionists, is to have at least four times a day, and for breakfast, lunch and dinner is sure to be a hot dish.For the growing organism required milk, cottage cheese, cheese, dairy products - sources of calcium and protein.Deficiency of calcium and phosphorus also help to fill fish dishes.As a side dish is better to not use potatoes or pasta, and steamed or boiled vegetables (cabbage, beets, onions, carrots, beans, garlic and cabbage).The day students should drink at least one and a half liters of fluid, but it is not soda, and fruit or vegetable juices.
parents have high hopes for the right breakfast - they personally control the process and can be absolutely sure that at least once a day the child ate properly.However, not everyone knows what breakfast is the most valuable for the student.
addition of sweet tea, jam and confectionery, breakfast in the morning students should be sure to include bakery products, cereal (oatmeal has proved the best), pasta, fresh vegetables, fruit preferred apples, rich in fiber and pectin.This complex form of carbohydrates, the stock of which is necessary to the child.The remaining carbohydrates are better distributed in the intermediate devices during the school day: fruit drinks, tea, coffee, biscuits, cookies, candy will provide a continuous supply of fresh portions of glucose in the blood and stimulate mental activity of students.
second most important component of the food, the right to meet the energy needs of the students - is fats.They account for 20 to 30% of the total daily energy expenditure.
dietary student must be present in the required amount of fiber - a mixture of indigestible substances that are found in the stems, leaves and fruits of plants.It is necessary for normal digestion.
Protein - is the main material used to build tissues and organs of the child.Proteins differ from fats and carbohydrates that contain nitrogen, however the proteins can not be replaced by any other substances.
Students 7-11 years should receive daily 70-80 grams of protein, or 2.5-3 g per 1 kg of body weight, and students aged 12-17 - 90-100 g, or 2 to 2.5 g per 1kg.Children and adolescents - young athletes having increased physical activity (including the participants of hiking trails) needed to increase the daily intake of protein to 116-120 g at the age of 10-13 years.and up to 132-140 g at the age of 14-17 years.
in baby food accounted for the qualitative features of proteins.Thus, the share of animal protein in the diet of school-age children is 65-60%, adults 50%.The needs of the child's body is most relevant to milk protein, as well as all other components of milk.In this regard, the milk must be regarded as mandatory, not be replaced baby food.For school-age children daily rate of milk - 500 ml.It should be borne in mind that the 100 grams of milk corresponds to 12 g dry milk or condensed 25g.
essential amino acids: lysine, tryptophan and histidine - considered as growth factors.The best of their suppliers are meat, fish and eggs.
Memo to parents in what products "live" vitamins
Vitamin A - found in fish, seafood, apricots, liver.It provides normal skin and mucous membranes, improves vision, improves the body's resistance as a whole.
Vitamin B1 - is in rice, vegetables, poultry.It strengthens the nervous system, memory, improves digestion.
Vitamin B2 - is in milk, eggs, broccoli.It strengthens the hair, nails, positive effect on the nerves.
Vitamin PP - the bread of the meal, fish, nuts, vegetables, meat, dried mushrooms, regulates blood circulation and cholesterol levels.
Vitamin B6 - in whole grains, egg yolks, brewer's yeast, beans.It has beneficial effects on the nervous system, liver and blood formation.
Pantothenic acid - in beans, cauliflower, egg yolks, meat, regulates the function of the nervous system and the motor function of the intestine.
Vitamin B12 - meat, cheese, sea products, promotes blood formation, stimulates growth, positive effect on the condition of the central and peripheral nervous system.
Folic acid - in savoy cabbage, spinach, green peas, essential for growth and normal hematopoiesis.
Biotin - in egg yolk, tomatoes, brown rice, soybeans, affects the skin, hair, nails and regulates blood sugar levels.
Vitamin C - in the wild rose, sweet peppers, black currants, sea buckthorn, good for the immune system, connective tissue, bones, promotes healing of wounds.
Vitamin D - in the fish liver, roe, eggs, strengthens bones and teeth.
Vitamin E - found in nuts and vegetable oils, protects cells from free radical effect on sexual function and endocrine glands, slows down aging.
Vitamin K - spinach, lettuce, onions and cabbage, regulates blood clotting.
Articles Source: materinstvo.ru
