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    家長須知:重視中考生飲食 吃好學好成績好

    來源:中考網整理    作者:中考網編輯    2019-04-14 15:19:07

    說兩句

      飲食營養均衡四項原則
     
      第一個原則是植物性食物為主、動物性食物為輔。孩子多吃動物性食物,不利于心血管健康,還可能增加成年后患癌癥的風險。所謂植物性食物是指谷類、蔬菜、水果、豆類和堅果;動物性食物是指魚、蝦、雞、鴨、豬、牛、羊、禽蛋類和奶類。
     
      第二個原則是食物多樣化,不要偏食。以谷類食物為主,多吃蔬菜和水果,同時兼顧其他各類食物,才能滿足全面的營養需要。
     
      第三個原則是谷類食物宜粗不宜精。黑面、糙米是粗糧,細磨的玉米面是細糧。因為細糧中的淀粉含量高、吸收快,容易引起血糖波動,長期食用可能增加患糖尿病的幾率。
     
      第四個原則是飲食清淡。家長做飯時,菜肴中的油、鹽、糖都要適量使用。飯菜中放入過多的油和糖容易導致孩子發胖,而鹽放多了,可能增加孩子患高血壓的風險。
     
      孩子吃快餐時配點水果
     
      每天都要上班的家長有時出于無奈,只能用外購的快餐作為孩子的午餐。有些家長因此而感到自責,認為給孩子吃垃圾食品是自己的過錯,其實不然。垃圾食品是跟外國人學來的不恰當叫法。高熱量、高脂肪、高蛋白類食品曾經是中國人吃不到的高級營養食品。這些食品只有外國人天天吃、頓頓吃,吃得幾乎人人都超重時,才會有如“垃圾”。因此,有節制地食用這些食品不存在營養不合理的問題。如果能為孩子們的午餐搭配一些黃瓜、西紅柿和水果等,那么,營養就會比較均衡了。
     
      周末應給孩子吃營養餐
     
      人類進化的幾百萬年中,多數時間是饑一頓、飽一頓的生存狀態,已經進化出足夠的能力應對每頓以至每天飯量在一定范圍內的變化。正是有了這樣的適應能力,人可以平衡幾天,甚至更長時間營養供給的波動。也就是說,在一段時間內,食物的營養供給不足,機體照樣可以維持生命活動的正常運行。不同營養素在體內儲存量不同,可以耐受供給不足的時間也不同,有的幾天、有的幾周、有的甚至幾個月。平均算下來,計算營養均衡的周期應以一周為宜。也就是說,一個人在一周內可以有幾頓飲食達不到健康合理、營養均衡,但如果把一周所攝入的各種食物加起來,能夠達到要求就可以了。
     
      周末家長應該調理孩子的飲食結構,補充其日常飲食不夠均衡的地方。當然,所謂日常飲食不均衡也應該有一定限度,盡量達到前面提到四個原則的基本要求。如果日常飲食過度不平衡,單純靠周末吃營養餐也不能把營養不均衡的情況糾正過來。
     
      一日三餐不要機械化
     
      暑假期間,有的孩子喜歡睡懶覺,往往容易錯過吃早餐的時間,家長們不必為此過分擔心。其實,不必強求孩子保持平時的就餐習慣,開學以后一切都會恢復常態。至于營養均衡等問題,也無需機械地按固定比例分配一日三餐。在一定范圍內,三餐的進食量可以根據孩子的胃口進行調整,前提是孩子沒有胃腸道不適,也沒有因此而發胖。
     
      幫孩子養成良好的飲食習慣
     
      講道理容易,實際做起來難。孩子上小學后,已經形成了自己的飲食習慣和偏好。但是家長們不要因為自己過去在培養孩子健康飲食習慣的疏忽,而放棄或一味遷就孩子。其實,他們的飲食習慣還有很大的調整空間,所以引導孩子正確選擇食物是非常有必要的。特別是那些在老人身邊長大的孩子,更容易被嬌慣而放縱飲食。家長遇到這種情況,不妨試試以下三個方法。
     
      讓老人了解健康飲食的知識。現在的孩子基本不缺營養,缺的是營養均衡。
     
      教育孩子,讓他們了解營養均衡的四項基本原則。
     
      根據孩子的飲食習慣,調整飲食結構。在改變的過程中應注意循序漸進,例如增加蔬菜,幾天為一個單元,每個單元增加一點,同時注意品種的搭配。
     
      此外,除了需要注意飲食營養均衡外,還要培養孩子的衛生習慣。同時,為了保持體重,還要鼓勵他們多做運動。飲食營養均衡只是健康生活方式的一部分,還需要培養他們在飲食、運動等方面養成良好的行為模式。

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