How to train children to have a healthy body? Our bodies need to get enough energy and nutrition every day. We have three meals a day, and we usually eat all kinds of things. So how to cultivate children to have a healthy body?
How to train children to have a healthy body 1 method 1: guide children to eat scientifically.
(1) Let children eat more cereal. Because cereal can supplement enough energy, at the same time, cereal is rich in dietary fiber and retains more B vitamins.
(2) Supervise children to eat proper meat, eggs and milk every day. These foods are rich in protein. Protein is the raw material of various hormones for the growth of tissues and organs and for regulating growth, development and sexual maturity.
(3) Let children supplement minerals every day. Due to the needs of physical development, the demand for minerals has increased. Insufficient mineral supplementation can easily lead to skeletal dysplasia and anemia. Generally speaking, milk and bean products are rich in calcium, and animal liver, egg yolk and fungus are rich in iron.
(4) Ensure that children get enough vitamins. The total daily intake of vegetables and fruits of junior high school students should not be less than 500 grams.
(5) Let children drink more water every day. Insufficient water intake will affect the metabolism of the body and affect the discharge of harmful substances and wastes in the body. In addition to drinking water for dinner every day, you need to supplement at least 1500 ml of water.
Method 2: Educate children to insist on physical exercise.
Physical exercise can make children who enter junior high school develop better. Physical exercise can not only exercise the body, but also exercise the brain, which can make the brain think more flexibly!
(1) Aerobic exercise. Swimming, jogging, brisk walking, skating, cycling, ball games and other aerobic exercises are helpful to accelerate blood circulation and promote metabolism and growth hormone secretion. Generally speaking, it is best to do these exercises 3~5 times a week, 30~60 minutes each time, and no more than 2 hours a day, which can be divided into 2 ~ 3 times.
(2) bounce. This kind of exercise helps to promote the height development of junior high school children, such as skipping rope and rubber band jumping. Bouncing should be 1~3 times a day, with 5~ 10 minutes each time.
(3) stretching. This kind of exercise can increase the flexibility of the body and make it beautiful, such as pull-ups, rhythmic gymnastics, Tai Ji Chuan, kicking, leg press and ballet exercises. 3~5 times a week.
When doing these exercises, parents must teach their children to pay attention to safety. Because junior high school students are in adolescence, at this stage, bones and bodies develop rapidly and there are many cartilages, so they are very elastic and not easy to break. But don't overload during training, it is easy to deform these tissues, and it may be irreversible!
Method 3: Help children keep happy physically and mentally.
If junior high school children want to have a strong body, they should not only insist on proper physical exercise and pay attention to nutrition and hygiene, but also pay attention to maintaining a happy mood and relaxed spirit, cultivate a variety of hobbies, communicate enthusiastically with people, and strive to enrich their spiritual life. Because mental health and physical health complement each other, parents should pay attention to their children's psychology as well as their physical development. For children who have just entered junior high school, if they can be educated from these aspects, they will certainly become useful people to society!
How to train children to have a healthy body 2 The first move: schedule management.
When do you get up, sleep, exercise and study? These must be arranged at a fixed time.
Among them, one hour of physical exercise every day is the most important thing for good health. Physical exercise is not a casual play, it needs a certain intensity of stimulation to achieve the effect. The strength recommended by experts is that the average heart rate is between 140 ~ 180, which is considered as effective exercise.
Fix these for children, and the body has a fixed rhythm every day. When children form good habits, it is easier to keep exercising.
The second measure: physical quality management
On the premise that conditions permit, children should participate in various physical exercises and sports games such as walking, running, jumping, throwing and climbing. Strengthening children's muscle strength and physical endurance during exercise is also conducive to the development of cardiopulmonary function.
Parents can urge their children to do outdoor sports. It is more suitable for children in primary schools and kindergartens to do outdoor sports for three hours every day.
The third measure: posture management
In school, children are often seen writing on desks and sitting on seats. At the same time, there are many problems in teenagers, such as sloping shoulders and hunchback. What causes the child's body posture to have problems?
There is an important reason that parents must pay attention to-the habitual one-sided backpack. Some children, in order to be "cool", will only carry their backpacks on one shoulder, and the weight of the schoolbags will only be pressed on one side, resulting in different body postures, which is incorrect. If children are found to have this habit, parents must urge them to correct it.
The fourth measure: weight management
Now the national economy is developing well, and the children in every household are well nourished, and some children are overweight and obese. There are more and more chubby people in the class, which is not a good phenomenon.
I suggest that parents put a weighing scale at home, observe the changes of children's weight in time, and measure it regularly to see if the children's weight is within the normal range.
The fifth measure: eye management
At present, the myopia rate of children and adolescents in China is about 50%, so it is a very important lesson to prevent children's myopia.
Parents should pay attention to observing their children's eyes. If he is found to squint or tilt his head when he was a child, or get close to TV, this behavior may be because the child's eyes have congenital problems. We must find it in time and seize the opportunity of treatment.
The sixth measure: diet management
We have done a survey, and most families, especially grandparents with children, will not control their children's diet because they love them. We usually think that "eating is bliss". Often ask children, "Are you full?" It is good to feel full.
However, children's diet needs intervention, and they must have a balanced diet.
How to Cultivate Children to Have a Healthy Body 3 Daily Nutrition Standard Table
The nutrients the human body needs every day include carbohydrates, protein and vitamins. The amount of nutrients that each person needs every day varies according to his constitution. It is generally recommended to take 55-65g of protein every day.
Fat is about 20-30 grams, and water intake is about 2500 ml, depending on the body absorption. The daily diet should be diversified, with comprehensive and balanced nutrition, mixed with meat and vegetables, and not picky eaters.
1. The proportion of carbohydrate (sugar) in human body is 1%-2%. The food source that constitutes the classification function lacks excessive adult intake, and the human body needs 7.5g per kilogram of body weight every day.
2. The proportion of fat in human body is 10%- 15%. The fat in general food accounts for 20-25% of the total energy source of human body (per kilogram of body weight per day 1- 1.5g).
3. The proportion of protein in human body is 15%- 18%. Daily weight per kilogram: 0.8- 1.2g, excluding athletes.
4. Mineral characteristics: Minerals account for about 5-6% of human body weight (carbon, hydrogen, oxygen and nitrogen account for 96% of the total). It is an essential element of human body.
5. Calcium: the daily reference intake of adults is 800- 1000 mg, and the absorption, utilization and source of calcium. Foods rich in calcium include: milk and dairy products, shrimp skin, kelp, Nostoc flagelliforme, soybeans and products, black beans, red beans, various melon seeds, sesame sauce and so on.
6. Phosphorus: Adults mean taking 700 mg per day. Phosphorus is abundant in food sources and generally not lacking. Foods rich in phosphorus include lean meat, eggs, milk, animal liver and kidney, kelp, seaweed, sesame paste, peanuts, dried beans, nuts and coarse grains.
7. Sodium: The daily reference intake for adults is 2.2g, which is common in various foods. Foods rich in sodium are: salt, soy sauce, pickles, bacon, smoked food, pickles, salty snacks and so on.
8. Potassium: The daily reference intake for adults is 2000 mg. Most foods contain potassium, and vegetables and fruits are the best sources. The potassium content of laver, soybean, mushroom and red bean is higher than 800 mg per 65,438+000 g food.
9. Magnesium: Adults mean to consume 350mg of magnesium-rich foods every day: green leafy vegetables, seeds of various plants and coarse grains.
10. Iron: The daily reference intake of adult males is 15mg, and that of females is 20mg. Foods rich in iron are: animal liver, animal whole blood, animal meat and fish.