09 October 2017
要让您的孩子身体健康、头脑健全,饮食可以说是他们获得营养的唯一途径,除此之外别无他法。这就意味着您孩子吃的每一口饭对他/她的身体健康都很重要。
不过请不要担心。给孩子合理搭配膳食可能看起来颇有挑战性,但是如果您遵守以下几条简单的规则,一切就会容易许多:
规则1-认识到您有义务从四类食物中为您的孩子挑选营养丰富且多样的食物。
他们通常还需要从多脂鱼中摄取DHA欧米茄-3。让您的孩子自己从这些食物中选择吃什么以及吃多少。这样会消除你们关于食物的分歧,让家长和孩子都不会感到有压力。
规则2-在孩子面前起模范带头作用。如果您想让您的孩子喜欢吃蔬菜,您自己也必须喜欢吃蔬菜。
规则3-在厨房存放一些有营养的食物,存放少量或完全不放糖果、薯片、汽水和高加工低质量食品。只留下有营养的食物, 这样有助于孩子选择健康的饮食。
DHA欧米茄-3
虽然有40多种关键营养成分对孩子的成长非常重要,但其中某几种营养成分在孩子成长过程中不可或缺。例如,欧米茄-3脂肪DHA对大脑发育至关重要。(1-4)牛津大学正在进行的一项研究显示,该脂肪血液水平偏低可能会导致阅读能力低于平均水平,而对于DHA营养状况良好的一组儿童,相比之下其阅读能力提升50%而且在家中的行为也更好。(5,6)
DHA主要的膳食来源是多脂鱼,例如三文鱼或金枪鱼。如果这些不是您的孩子最喜欢吃的食物,可以找一些富含DHA欧米茄-3的食物和饮料,包括精选牛奶、豆奶和蛋类等。仔细阅读食物包装,找出DHA、鱼油或藻类DHA字眼,确保您所获得的正是DHA欧米茄-3。
除了让您的孩子吃饭时喝一杯或一盒富含DHA的牛奶外,您还应该偷偷在孩子的饮食中加入更多的DHA。
如果您觉得您孩子摄入的这一营养成分还不够多,那么您可能会考虑让他们吃点补充剂。
抗氧化剂大显身手
另一组营养成分是抗氧化剂,它对身体和大脑发育也至关重要。最佳膳食来源是颜色多样的水果和蔬菜。
为什么需要抗氧化剂。我们都需要氧气。但是,和氧气混在一起的还有氧气小碎片,即氧化剂或自由基。这些高活性化合物会破坏人体上下正在发育中的细胞。
颜色多样的水果和蔬菜中含有大量抗氧化剂,比如维生素C、β-胡萝卜素以及1000种植物营养素,它们有助于保护孩子的身体和大脑免受氧化性损伤。孩子吃的食物颜色越多样,越好。吃花椰菜、甜土豆、菠菜或其它深色食物较多的孩子,血液中的抗氧化剂水平也较高。这些孩子在记忆力测试中得分名列前茅,展现出极佳的判断和推理能力,总是能精神饱满地学习新任务,学业更好,不易患感冒和各类感染,而且在以后的生活中患病的风险也更低。(7-25)
如果您的孩子挑食不吃蔬菜:
总而言之
孩子们不用每一餐都吃到所有营养。重要的是,总体饮食质量要过关,这样,即使是挑食的孩子通常也能获得良好的营养。只要是他们从有营养的食物中挑选自己喜欢吃的就无妨。
早餐
全谷谷物和富含DHA的牛奶或豆奶
一碗浆果
点心
水果酸奶拌苹果片
午餐
花生酱糖果三明治:花生酱、烤麦芽外加一点蜂蜜混合。淋在100%全麦面包上。
葡萄
一盒富含DHA的巧克力奶
点心
迷你披萨:烤半片100%全谷物英格兰松饼,撒上意大利面酱和碎干酪,上火烤直到乳酪冒泡。
一杯橙汁
晚餐
烤鸡
烤红薯泥
青豌豆
甜点:奶油山:淋上低脂生奶油并点缀樱桃、各色水果分层排列的冰淇淋水果冻]
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