What should be the child's power under heavy loads

School, clubs, coaching, homework - all these heavy loads for the child. What and how to feed the student to make up the body's energy consumption? About this in our article

For successful employment food extremely important. First of all, the child's body can not tolerate long breaks between meals. Many children in these cases significantly reduces blood sugar levels. This is manifested by weakness, heaviness in the head and nausea.

balanced breakfast

Incredibly important to start the day with warm water - so it will be easier for children to digestion and appetite. And then comes the time for useful immune cells breakfast - protein and carbohydrate, which is:

  • starts metabolism that is important for the prevention of childhood obesity;
  • nourishes the body, in order not to snack on sweets during the day;
  • builds growing organism.

This may be an omelet or egg and cereal, boiled vegetable oil and at least 82% fat, 5-9% ethyl curd with berries, fruit and yogurt sugar, cottage cheese with 1 teaspoon of honey and nuts, cottage cheese, cereal pudding with berry yogurt, cottage cheese pancakes with fruit jam without sugar. As you can see, the basis of breakfast - dairy products and eggs.

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But milk porridge with sugar, despite established opinion - is not an option.

  • If you take from the children's menu dessert for breakfast in the early childhood, perhaps you do not have to convince a child in adolescence age that a Snickers bar - it is not food: very likely he will subconsciously buy kefir and a roll with cheese instead of the bar on snack.
  • After a sweet breakfast (when sugar as a flavoring, as well as a key ingredient of the dish) in a child increases the level of insulin in the blood, which gives quick energy expenditure, but an hour later he will be hungry again and exhausted. Such jumps are incredibly harmful to the child's body.
  • Cow's milk contains casein protein complex and often acts as a trigger for the inflammatory processes in the body.
  • In addition, cow's milk interferes with the absorption of iron from food, so it is better not to mix with other products. Also milk contains little protein for a morning run metabolism.

What should be the child's power under heavy loads / istockphoto.com

What to bring to snacking

Snack - it is an opportunity to give a growing body of nutrients nutrients that will not prevent him to "work up" the appetite for dinner. Best suited fruits, 1-2 pieces per 1 time, or a handful of berries.

  1. Nuts and seeds are in addition to the fruit. Quality carbohydrates (fruit, nuts, seeds, fruits) - also good. So we will provide vitamins, bio-elements and valuable carbohydrates for microbiome (microflora).
  2. But if a snack is a cookie with a sweet compote or juice, the child is likely after a short time after eating will become moody, will terrorize, to beg, to whine, to manipulate - beg sweet, because that child can bring your blood sugar and mood back to normal.
  3. "I want sweet!" - it is often a habit that marketers with technology helped form in children. But what really got used to the baby? No, not to sweet, and to the state of health after the candy.

What should be the child's power under heavy loads / istockphoto.com

That student for lunch?

Lunch - the most nutritious and satisfying meal. Options menu: vegetable soup, and garnish 2 tablespoons protein product (meat, fish, beans). If the family is not accepted there are soups, borscht, then they can not cook, do not worry. The presence of the first meals in the diet of children - it is simply an opportunity to:

  • feed children vegetables: soup with homemade croutons and cheese for decoration - it is beautiful on the plate and helpful;
  • let legumes (lentils, chickpeas, mung bean) in an easy to digest format;
  • supplement liquid diet that children nedobirayut with water;
  • included in the children's menu vegetable oil, which is necessary for the health and normal functioning of the nervous system.

In the garden the children eat, usually together and well. With the students a bit more complicated. Often they do not want to eat food that is prepared in the school cafeteria. And if they eat, then bought the buffet pizza, muffins, bar, that just is not a full meal. Of course, you can give a student with a homemade food, but whether it will be made a class? What to do?

You need to communicate with your child about the importance of a healthy lifestyle and proper nutrition. And to understand why he does not want to eat in the dining room. If so accepted among his classmates, then you have to persuade. And if unsavory - effect! At the school menu or taste preferences of the child.

What should be the child's power under heavy loads / istockphoto.com

The better your child dinner

Recommended for dinner protein products and food for lactobacilli and bifidobacteria - vegetables and herbs. Admissible small amount of carbohydrates (for children under 5 years of age must, and for adults - not).

Protein should be easy to have time to digest and allow the bowel to rest: fish, seafood, cheese, white cheese (mozzarella or Adyghe), eggs, lentils.

Vegetables are good for dinner cauliflower, lettuce, bell peppers, tomatoes, broccoli, celery, squash, leeks, avocados, artichokes, as well as cucumbers, squash and zucchini in the season. Vegetables should be 2 times larger than the protein. And if the season with salad or steamed vegetables, unrefined vegetable oil right before serving, the nervous system will say "thank you" for its tranquility (maybe not immediately, but will say, no doubt)! Incredibly delicious and very useful oil - pumpkin and grape seed oil.

If the child does not like vegetables, they can disguise in other dishes.

  • Courgettes can "hide" in the favorite meatballs or patties.
  • Excellent "hide" vegetables in soups, mashed potatoes.
  • Good reception - to offer vegetables at a time when a pipsqueak particularly hungry and ready to eat anything for the company.

Children under 5 years of porridge for dinner need. Because glycogen (glucose storage) have not yet, and therefore, it is necessary to provide energy in the form of "long carbohydrates' - whole cereals! However, not only porridge (this is not enough for health) and fast food (because fellow bacteria die of hunger).

What should be the student nutrition

No teaching of wisdom in this state until the child is not getting through. If additional studies in sections starting close to dinner, bring a "snack". This may be a bottle of children's kislomolochki, muesli bars, fruit or bread.

The homemade food should make adjustments by adding healthy foods. Eggs, fish, liver, cheese rich in vitamin-choline agent, a beneficial influence on the memory, especially at its "recorder" device.

Child-grader tries to deliberately remember the first time learned the rules? To do this, the brain needs zinc, but it is found in lean beef, rabbit meat, chickens and other birds.

For breakfast the child is useful to give a small piece of cheese, which will replenish stocks of zinc. Then any class will be successful!

Remember: the health of the child, loaded to the eyeballs school lessons after her sections and coaching, no matter what brand jeans on it, and it is important that he is now eating. Teach children proper nutrition on a personal example: if in the diet of adult healthy foods every day, the baby will get used since childhood to give preference to them.

Also you will be interested to read this: that put the student in a lunch box for a snack

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