During the change of season, the cold air is the right condition to produce pathogens and make the disease worse. A proper diet combined with a healthy lifestyle is the key to preventing infectious diseases and disorders in the body.
Dr. Phan Bich Nga, Head of the Department of Child Nutrition Consulting (Institute of Nutrition, Ministry of Health), said that children are very sensitive to changes in weather due to their adaptability and immune system. Immunity is not fully developed.
Common diseases that children encounter when the weather changes are: respiratory infections, digestive disorders, diarrhea, flu... Accompanied by symptoms of fatigue, loss of appetite, physical weakness leading to lack of energy. and nutrients needed to maintain health, causing the disease to become increasingly severe.
Besides disease prevention measures, according to Dr. Phan Bich Nga, nutritional principles also play an important role in helping maintain and improve health and prevent diseases in children during the cold period.
Drinking enough water, regularly and regularly every day helps the metabolic process run smoothly. This is the solvent that helps dissolve and transport necessary 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 you have a respiratory infection, drinking enough water also helps reduce cough symptoms, dilute mucus, reduce stagnation, promote phlegm to escape easily, clean the throat...
Drink enough water
The amount of water needed for healthy children to drink every day is estimated at 100ml/1kg of weight. For children weighing 10kg, they need to drink 1,000ml of water per day. For children from 11-20kg, you should use 1,000ml of water/first 10kg + 50ml/1kg of additional weight. This amount of water includes milk, filtered water, and water in children's meals.
The diet is full of nutrients
Dr. Phan Bich Nga emphasized that a healthy diet, balanced between nutrient groups plays a very important role. Eat enough meals a day including 3 main meals and maybe 1 to 2 extra meals. Provides all groups of substances including carbohydrates, proteins, fats and especially vitamins and minerals. Combine 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.
As a protein group, this is an essential ingredient that supports the function of the immune system. Therefore, you should choose foods with high nutritional value, easy to absorb and combine both animal protein (eggs, milk, meat, shrimp, fish...) and vegetable protein (beans...). On average, children need to supplement about 2g of protein/kg of body weight per day.
Children also need to be fed fruits and vegetables. Depending on the child's age, they will need to consume different amounts of fruits and vegetables from 100 to 300g, with appropriate preparation.
The fiber, vitamins and minerals content from a variety of green vegetables and fruits will help keep the digestive system healthy and enhance the absorption of nutrients. From there, strengthen the function of the child's immune system.
Food sources rich in Vitamin A include green vegetables (spinach, mustard greens, spinach, bok choy...), orange-yellow fruits (carrots, bell peppers, pumpkins, tomatoes... ). In addition, it is necessary to pay attention to foods that provide Vitamin C (guava, grapefruit, oranges, tangerines...) and Vitamin D (eggs, butter, milk, animal liver, mushrooms,... and especially from sunlight). to build a healthy immune system for children.
Microorganisms originating from food are also among the risk factors for disease. Therefore, priority should be given to "food in every season", only choosing fresh, clean foods with clear origins. Preliminary and processing ensures hygiene and safety, and is eaten cooked and boiled. After processing, you should cover and preserve food carefully, do not eat food that shows signs of spoilage or rancidity.
In winter, children's energy needs will be much higher because part of their energy is consumed to keep the body warm. Parents should pay attention to feeding children all 4 groups of nutrients (starch, protein, fat and vitamins and minerals), fortifying cereals to help provide long-term energy, and proteins from meat and fish. , eggs, milk... help children not get hungry and lose strength. In addition, you can provide more energy for children with snacks with warm dishes such as soup, nutritious soup, steamed and fried cakes.
Increase green vegetables and ripe fruits, which are foods rich in vitamin E and C: help improve children's body's ability to adapt when the weather gets cold, helping to improve children's cold tolerance and resistance. with low temperature.
Build a healthy lifestyle
Besides, building a healthy lifestyle for children is essential to maintain health. It is necessary to keep the body warm and protect the respiratory system. Wearing warm enough clothes, using scarves and masks to keep the nose, throat and chest area warm is the first measure to help the body prevent the invasion of viruses. harmful bacteria. On the other hand, let your child regularly practice sports (30 minutes a day and at least 5 sessions a week).
Regularly have children wash their hands with clean water and soap, rinse their throat and nose with warm salt water to prevent the entry of disease-causing bacteria and viruses. Bathing with warm water not only helps the child's body relax but also helps remove dirt.
(Source: Lang Son Electronic Newspaper)
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