Don’t think about a healthy lifestyle too complicated. It is not an ascetic practice, but a responsibility that everyone gives to their body, and it is also a small thing that can be achieved every day. Today we will start with the most practical aspects of eating, moving, and sleeping, and talk about how children and the elderly can implement health into their specific lives.
Scientific diet for children and adolescents
What kind of food children eat and how they eat it is directly related to their lifelong health foundation. According to the recommendations given by the Chinese Nutrition Society, grains should be the main component of children's meals, and one-third of the staple food in each meal should preferably be whole grains, such as oats and brown rice, instead of white rice and white-flour steamed buns in every meal. The fruits and vegetables you eat every day should be of a variety of colors, especially dark vegetables, which should account for half of the amount.
The sources of protein must be diverse, including fish, poultry, eggs, and lean meat, but the amount must be controlled within a moderate range. In particular, it is important to remind that dairy products are "golden" for the growth of children's bones. Every day, it is necessary to ensure that the intake is equivalent to 300 grams of fresh milk. This intake can be a cup of fresh milk plus a small box of sugar-free yogurt. Soy products can also be called high-quality products. Tofu can often be included in the diet, and dried tofu can also be eaten frequently.
The hidden trap of snacks and drinks
Nowadays, many children are overweight, and the problem often lies in areas that are not easy to detect. When shopping in supermarkets, you need to develop the habit of checking food labels. If sugar and vegetable oil are listed higher in the ingredient list, or if the sodium content and fat content in the nutritional label are higher, such as spicy strips and potato chips, you should reduce the amount you buy. Dishes such as pickles and mustard must also contain salt that exceeds the standard and are not suitable for children's light tastes.
Sugary drinks are the ones that require the most vigilance. Many children drink cola and fruit juice as water. This behavior directly leads to an increased risk of obesity and dental caries. The best drink is always boiled water. Children need to develop the habit of drinking only boiled water when they are thirsty from an early age. Alcohol causes more serious harm to children. Under no circumstances should children try it, even just one sip.
Regular exercise should be integrated into life
Children these days, sit for too long, starting from listening in class, continuing to writing homework, and then continuing to playing with mobile phones. In response to this situation, the National Health Commission has given corresponding suggestions, that is, children should carry out at least one hour of moderate-intensity exercise every day, and it must reach the level of sweating and rapid heartbeat to meet the requirements. Moreover, the form of exercise must not be too simplistic. It is best to participate in aerobic sports such as running and swimming, as well as anaerobic sports such as skipping and playing ball to achieve the goal of all-round development of physical fitness.
Developing interest in exercise is much more important than simply pursuing exercise. Parents should encourage their children to try a variety of sports and find the one they really like. Whether it is basketball, dance or martial arts, as long as the children are willing to continue doing it, they can create habits that will be beneficial to them throughout their lives. During the ten minutes between classes, you must leave your seat and walk outdoors. Don't stay at home all the time on weekends.
Sleeping habits should be developed from an early age
Many parents value learning but ignore sleep. In fact, insufficient sleep will directly affect the child's attention and memory the next day. Children need longer sleep time than adults. It is best for primary school students to ensure 10 hours, and junior high school students should also have 9 hours. The key is to have a fixed work and rest time. When to go to bed at night and when to get up in the morning, you must form a routine. Don't interrupt it even on weekends.
The environment of the bedroom is also very important. One hour before going to bed, you must turn off the TV and electronic screens such as tablets because blue light inhibits the secretion of melatonin. You can let your children listen to soft and sweet music or read a book for a while before going to bed, which can help the brain transition from an excited state to a calm state. Parents themselves should also set a good example by turning off the lights and going to bed according to the time, setting a good example for their children.
Nutritional supplements for the elderly
As people enter old age, alveolar bone undergoes physiological resorption, chewing efficiency decreases, gastrointestinal motility slows down, digestive juice secretion decreases, and digestive function gradually decreases, but this does not mean that you can eat at will. In order to effectively prevent muscle attenuation and malnutrition, protein intake has become the most critical point. Every meal should include high-quality protein as much as possible. For example, eat an egg for breakfast, eat a few pieces of fish stewed until tender at noon, and drink a glass of milk for dinner. Among them, high-quality protein should account for more than half of the whole day's protein intake, especially fish, shrimp, lean meat and soy products.
The cooking methods must be adjusted accordingly. Use more methods such as steaming, boiling, stewing, and braising to make the meals softer and more cooked. For example, chop lean meat into mince and make meatballs, chop vegetables into mince and cook them in porridge. If your appetite is not very good, you can eat small meals frequently and add two snacks to the three meals, such as a small bowl of yogurt or a small handful of nuts, to ensure that the total energy intake is sufficient.
Life details of chronic disease prevention
Many elderly people suffer from high blood pressure and hyperlipidemia, so they need to control oil and salt even more. The daily amount of salt should not exceed 5 grams, which is roughly equivalent to the amount of a flat beer bottle cap with the rubber pad removed. The oil used for cooking needs to be quantitative, 25 grams is about two tablespoons. Pay special attention to foods that may not seem salty but are high in salt, such as bean paste, fermented bean curd, and soy sauce. These should be included in the salt limit.
For the elderly, the harm caused by alcohol is more serious. It can interfere with blood pressure control and drug metabolism, so it is best not to drink alcohol at all. Sweets also need to be controlled. Added sugar in pastries and sweet drinks has almost no other benefits besides increasing energy. Get more sun and go outdoors for half an hour between 9 a.m. and 10 a.m. every day. This can promote the synthesis of vitamin D. Coupled with resistance exercises such as pulling elastic bands and squatting against the wall, you can effectively prevent osteoporosis and falls.
After reading this article, what do you think is the most difficult thing to achieve? Is it to control children not to drink sweet drinks, or to continue to exercise with the elderly for half an hour every day? Feel free to share your experience in the comment area, and don’t forget to give it a like and forward this article to those in charge of cooking at home.
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