Misunderstanding 1: The more "nutrition" the better
Today, people have generally recognized the importance of nutrition in the development of children and adolescents, and special attention is paid to "nutrition" in arranging children's dietary life. However, many parents have many misunderstandings about what is "nutrition" and how to ensure that children get adequate nutrition. For example, many parents believe that chickens, ducks, fish, and meat are “nutritious,†and as long as they eat more, they can get enough “nutritionâ€; some believe that the more “nutrition†the better and the better it is for children’s growth and development. Other parents think that the “nutrition†that light receives from food is not enough. Therefore, what kind of “spirit†should be supplemented for children today? The result is counterproductive. The child is not as thin as “bean sprouts†or is fat enough to be a “sumo wrestler†athlete.
The physical and mental development of children and adolescents requires a variety of nutrients, including proteins, fats, carbohydrates, vitamins and minerals. These nutrients perform their duties in the body and are indispensable. For example, iron deficiency can cause iron deficiency anemia, which affects the physical and mental development of adolescents; calcium deficiency can affect bone development. The amount of each nutrient needed by the body varies from a few tens of grams to a few milligrams or even micrograms. However, this does not mean that it is important to have a large amount of food, and it is not important if the amount is small.
The human body cannot synthesize these nutrients and can only be obtained from food. In nutrition, food is divided into five categories: cereals and potatoes, vegetables and fruits, animal foods, beans and soy products, and edible oils. The nutrients provided by each type of food have their own characteristics. For example, animal foods can provide abundant protein, while fruits and vegetables contain large amounts of dietary fiber, but no one type of food can provide all the nutrients that humans need. Therefore, in order to obtain adequate nutrition, we must eat a variety of foods and make reasonable arrangements.
One family had heard that carrots were "nutritional" and set off a "carrot" at home - drinking carrot juice and eating carrots every day .... After a few days, the whole family's skin and eyes turned yellow. It turns out that carrots are rich in carotene, and carotene can be converted into vitamin A in the body. However, the ability of the human body to convert carotene into vitamin A is limited. Excess carotene is deposited on the skin and mucous membranes, causing yellowing of the skin and mucous membranes. Vitamin A
It can promote human growth, protect the health of the skin, and enhance disease resistance. However, when it is excessive, it can also have negative effects on health, causing dry skin, rashes, headaches, nausea and other adverse reactions. Therefore, the more "nutrients" are, the better, but "appropriate and balanced."
Myth 2: Fast food is nutritious and comprehensive
A recent survey conducted in cities such as Guangzhou and Shanghai found that more than 90% of young children visited Western-style fast food restaurants. Most children and their parents believe that fast food has a reasonable nutrition and high nutritional value.
Is Western-style fast food nutrition really reasonable? Western-style fast food is mainly fried, and the food contains more calories.
However, the nutrients contained in them, such as vitamins and minerals, are relatively low, and the beverages in fast food are mostly sugary beverages with little nutrients. Therefore, on the whole, fast foods are high-calorie, high-fat, and low-fiber foods. Eating fast food often does not meet the dietary principle of balanced nutrition. Regular intake of fast food energy intake will exceed the body's needs, and excess calories will be converted into fat in the body and cause obesity.
What to eat and where to eat is everyone's freedom, but it needs to remind everyone that eating behavior is related to their own health. When people enjoy fast food, cleanliness and new food, they should know that eating fast food often has an impact on their health.
Fast food can bring enjoyment and many conveniences to people. This is obvious; while its impact on health is long-term, it often cannot attract people's attention. Eating fast food regularly can have a bad health effect, but it does not stop people from eating fast food, but it requires a certain degree of control. All kinds of foods have their own nutritional characteristics and must be properly matched to achieve nutritional balance. It should be remembered that there are no bad foods, only bad eating habits. When eating fast food, we must also pay attention to balanced nutrition, do the following: choose healthy beverages, such as milk, fresh fruit juice; fried foods, such as French fries, apple platoons and other calories, should not eat; choose to have Varieties of vegetables, such as vegetable salads, are supplemented with vitamins, minerals, and dietary fiber; if the vegetables are not enough for lunch, dinner should eat more vegetables.
Myth 3: Vitamins can refresh and refresh the brain
Vitamins, also called "vitamins." As the name suggests, it is one of the elements of life support. Vitamins include a large class of organics. According to their solubility can be divided into two categories of fat-soluble vitamins and water-soluble vitamins. Fat-soluble vitamins include vitamins A, D, E, and K; water-soluble vitamins include vitamins B1, B2, B6, B12, niacin, folic acid, pantothenic acid, choline, and vitamin C.
The role of various vitamins in the human body is different, such as vitamin A can maintain normal vision, maintain skin health, promote bone development and cancer resistance, vitamin E has antioxidant, anti-aging effects, B vitamins involved in energy Metabolism and so on.
The human body needs a small amount of vitamins, but deficiency can cause deficiency. For example, when the vitamin A is lacking, the skin is rough, the cornea is dry and inflamed, night blindness, dry eye disease, and even blindness are severe. Vitamin B2 deficiency can cause ophthalmia, angular cheilitis, glossitis and dermatitis; lack of vitamin C can lead to scurvy, niacin deficiency can occur ecdysis; pregnant women lack of folic acid can cause fetal neural tube development malformations. The body needs a certain amount of vitamins, but it is not better. Excessive water-soluble vitamins can be excreted in the urine. Excessive fat-soluble vitamins can accumulate in the body. If they exceed a certain limit, they can cause poisoning and can also affect health.
If the meal is properly arranged, there is generally no shortage of vitamins. At present, the lack of vitamin A and B2 intake among adolescents and adults in China is due to irrational dietary patterns. Different vitamins come from different foods, and you need to eat a variety of foods in your daily diet to get ample vitamins.
Vitamins are a necessary nutrient for the body's metabolism, but they are not a panacea. In advertising, the role of vitamins is often exaggerated. In fact, vitamins themselves do not produce energy and they cannot replace the effects of other nutrients such as protein, fats, carbohydrates and minerals. Excessive use of vitamins does not make the body stronger and more energetic. Vitamin supplements should be done under the guidance of a doctor or nutritionist.
Myth 4: As much energy as possible
It takes energy to drive cars and fans. It is powered by gasoline or electricity. The same applies to the human body. Not only does it require energy during walking, running, playing or reading, writing, etc. Even a series of activities such as beating of the heart, breathing of the lungs, peristalsis of the stomach and intestines, etc. are carried out during lying or sleeping. No one needs energy, and energy is necessary to sustain life activities.
The human body cannot use the nutrients needed by sunlight and the air itself to synthesize it like plants, and the energy needed can only be obtained from food. Carbohydrates, fats, and proteins in foods are three nutrients that provide energy. Therefore, they are called three major energy-supplying nutrients. These three nutrients can be converted to each other in the metabolic processes in the body, but they cannot be completely replaced by each other, and there should be a proper proportion distribution in a reasonable diet. If the carbohydrate content in the diet is too high and the fat content is too small, the dietary volume will increase but it will not be tolerant to hunger. If adults eat 2 kilograms of sweet potatoes once, they feel full, but they will feel hungry after a long time. In addition, too much carbohydrate, too little fat diet will increase the consumption of B vitamins, and will affect the absorption of fat-soluble vitamins, because the absorption of these vitamins need to use fat as a solvent. However, if there is too much fat in the diet, too little carbohydrate is susceptible to diseases such as coronary heart disease, colon cancer, and breast cancer. Too little protein will affect the growth and development of the disease. Too much protein will increase the metabolic burden on the liver and kidney, and it will not be economical. Therefore, there should be a suitable ratio. According to the dietary habits of the people of our country, the energy provided by carbohydrates, fats, and proteins is preferably 60%-70%, 20%-25%, and 10-15%, respectively, of the total energy. Energy is necessary for all kinds of life activities, but not as much as possible. People obtain energy from food and consume energy through physical activity. If you eat too much food, and the amount of activity is insufficient, excess energy will accumulate in the body in the form of fat. Over time, you will become obese. But energy can not be enough, otherwise it will cause weight loss, leading to malnutrition, thus affecting the normal growth and development of children and adolescents.
Myth #5: Eating “health products†is good for health
Life is getting richer and living conditions are better. People pay more and more attention to the health of themselves and their families. The diet has gradually begun to pay attention. From the time it was eaten and eaten, it is still required to eat nutritious food. In addition to three meals a day, I also want to use nutraceutical supplements.
However, in the face of a variety of nutritional supplements, people are overwhelmed when they choose. Take a look at the description, it seems that there is a magical effect. What should you watch out for when choosing nutritional supplements? First, don't be fooled by their gorgeous packaging. When selecting, learn more about the ingredients of the product, the principle of health effects, and the actual situation of your child. Consider whether your child needs it or not. When you are not sure, consult a health care practitioner, pediatrician, and nutrition expert. Do not blindly pursue fashion, people tend to tend, and as a result, catch the "health care products fever" fashion, damage the child's health.
The mechanism of action of active ingredients in many health products is unclear, and some may have physiological functions that regulate the body's normal physiological function, and may have some side effects, which have a certain impact on human health. There is no cure for the disease in the world. The panacea for illness, a health supplement, cannot be suitable for everyone. Students are in a crucial period of growth and development. Using blind health supplements may affect their normal growth and development. Some product advertisements use the lack of people’s nutritional knowledge to instil the pseudo-scientific nutrition concepts and knowledge, promote the efficacy without any scientific basis, mislead people to rely too much on “nutraceuticalsâ€, and ignore the reasonable diet of three meals a day. .
We have mentioned many times that balanced nutrition comes from a balanced diet. As long as three meals a day are properly arranged, your child will receive balanced nutrition. This is a simple and economic correct path.
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