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建立孩子合理的營養結構

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建立孩子合理的營養結構

  孩子的身體正處於快速成長時期,每個器官在發育時都需要大量的營養物質。如果營養的結構不合理,那麼一些器官就有可能發育不完全,使孩子的身體出現疲倦、無力、抵抗力下降等症狀,從而增加發病率。

  合理營養是保證孩子不再發胖的前提,對營養的需求要從兩個角度來考慮,一是食物的量,即確定每天吃的食量大小。二是食物的質,在保證營養豐富的前提下,力求食物品種多樣。

  那麼,究竟應該怎樣組合食物的質和量呢?德國的營養協會把各種食物的質和量進行了歸納。

  1、 穀物、穀物製品、土豆等富含碳水化合物、纖維素、維生素B、蛋白質和礦物質。相關食品有:麵包、麵條、大米、土豆。可以適量食用。
  2、 蔬菜和幹鮮果品等富含維生素、礦物質、蛋白質、纖維素和碳水化合物。可以較大量食用。
  3、 水果裏含有維生素、礦物質、纖維素和碳水化合物。可以較大量食用。
  4、 飲料應盡可能以飲用水為主,或選擇不含糖的果茶、果汁、汽水。每天0.7-1.5升。
  5、 牛奶及乳製品富含蛋白質、鈣、維生素B。特別是優酪乳、凝乳、脫脂乳、低脂乳酪等。可以較大量食用。
  6、 魚、肉、蛋等含有蛋白質、碘、維生素D和鐵。最好選瘦肉、瘦肉腸。可以適量食用。
  7、 油脂和食用油等可以提供能量。但食量要少。
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