According to Dr. Phan Bich Nga, Head of the Department of Pediatric Nutrition Consultation - Institute of Nutrition (Hanoi), children are very sensitive to changes in the weather because their ability to adapt and their immune system are not fully developed. Respiratory tract infections, digestive disorders, diarrhea, flu... are very common diseases during the change of seasons, with cold and humid spells, because these are suitable weather conditions for the production of pathogens.
THE IMPORTANCE OF DRINKING ENOUGH WATER
"Proper hydration and nutrition, ensuring food safety are nutritional principles that help maintain and improve health and prevent diseases for children," Dr. Phan Bich Nga noted.
Children need to be in a cool, bright place and exposed to sunlight every day.
Dr. Nga added: Drinking enough water, regularly and consistently every day helps the metabolism process to take place smoothly. Water is the solvent that helps dissolve and transport essential nutrients, minimizing constipation. Water is also an important factor that helps the heart function effectively and transport oxygen in the blood to nourish the body.
In particular, through the process of sweating and eliminating excess substances through the digestive tract, water helps the body eliminate toxins and excess substances. When suffering from respiratory inflammation, drinking enough water also helps reduce cough symptoms, thin mucus, reduce congestion, promote easy discharge of phlegm, and clean the throat...
Dr. Nga gives specific instructions: The amount of water that a healthy child needs to drink each day is estimated at 100 ml of water/1 kg of body weight. For example, a 10 kg child needs to drink 1,000 ml (1 liter) of water each day. Children from 11 - 20 kg should drink 1,000 ml of water/10 kg of body weight, 50 ml/1 kg of additional weight. This amount of water includes milk, filtered water, and water in the child's meals.
FOOD DIVERSITY
Children need to eat enough meals a day including: 3 main meals and maybe 1-2 extra meals, providing enough groups of nutrients including: carbohydrates, protein, fat, especially vitamins and minerals by combining a variety of foods and in one meal there should be 10-12 types.
In particular, priority should be given to providing enough important nutrients to support the immune system such as: protein, iron, zinc, selenium and vitamins A, C, E, D...
According to Dr. Nga, protein is an essential ingredient that supports the function of the immune system. Therefore, you should choose foods with high nutritional value, easy to absorb, combining both animal protein (eggs, milk, meat, shrimp, fish...) and vegetable protein (beans, peas). On average, children need to supplement about 2 grams of protein/kg of body weight per day.
Children also need to be fed vegetables and fruits, depending on their age, they will need to consume different amounts of vegetables and fruits from 100 - 300 grams, with appropriate preparation. The fiber, vitamins and minerals obtained from a variety of green vegetables and fruits will help the digestive system to be healthy, enhancing the absorption of nutrients. Thereby, strengthening the function of the child's immune system.
Dr. Nga noted: Microorganisms originating from food are one of the risks of causing disease. Therefore, priority should be given to choosing foods that are "in season", have clear origin, are fresh and clean. Prepare and process food to ensure food safety, and eat cooked food and drink boiled water.
VITAMINS FROM SUNLIGHT
Nutritionists say that foods rich in vitamin A include green leafy vegetables (spinach, kale, Malabar spinach, Chinese cabbage, etc.), orange-yellow fruits and vegetables (carrots, bell peppers, pumpkins, tomatoes, etc.). In addition, it is important to pay attention to foods that provide vitamin C (guava, grapefruit, oranges, tangerines, etc.) and vitamin D (eggs, butter, milk, animal liver, mushrooms, etc.).
In particular, vitamin D from sunlight can be used to build a healthy immune system for children.
According to the Institute of Nutrition, sunbathing provides 90 - 95% of vitamin D for the body. When sunbathing, wear a hat and sunglasses to avoid direct sunlight on the head and eyes.
Pregnant and breastfeeding mothers should sunbathe daily, exposing their limbs to sunlight for 15-20 minutes before 8am or around 4-5pm.
Babies need to be in a cool, well-lit place. Let your baby sunbathe every day from the first month after birth, exposing their legs, arms, back, stomach, and chest to sunlight. Sunbathing time is 15-20 minutes before 8am or around 4-5pm.
Source link
Comment (0)