A constant voltage of view is inevitable for any school, so the child's eyes should be protected especially.In the summer the children are not in a hurry to eat that parents have grown on beds. In the holidays they love to lean on ice cream, mince pies and a cool soda
But there is 1 September - a great deal of stress, both physical and psychological, and to prepare for it in advance. To avoid the most common health problems peculiar to the students, first of all ensure that child nutrition. Balanced menu will provide your child with all the necessary vitamins and minerals and will not "decay" at the Desk in the first training days.
In order to grow big and strong
Besides sufficient caloric and nutritious food for normal growth of the child the necessary vitamins Century Especially, B2 and B12, which are the sources of red meat, liver, eggs, dairy products, whole wheat bread and green vegetables.
Will not be superfluous and vitamin B6, which is itself the growth of the tissue does not contribute, but significantly improves the absorption and processing of nutrients, and also participates in many vital chemical reactions. It can be found in the liver and heart, melon, cabbage, milk, eggs and beef.
Note: all b vitamins are water soluble, easily absorbed, but just as easily, and away from the body. Their stock should be replenished daily, so some of these products should always be present in the diet of your child.
Another situation is with vitamin a, which is necessary for the formation and growth of bones, hair and teeth. It is fat-soluble (that is absorbed in the intestine in combination with fats) and can accumulate in the body, without requiring daily replenishment. Contains vitamin cod liver oil, liver, eggs, and yellow fruits and vegetables.
And don't forget about calcium! Without it the child will not healthy strong bones, and in adolescence may begin chronic pain in joints and limbs. This mineral are in dairy products, fish, nuts and green vegetables, but absorbed only when a sufficient amount of vitamin D, which is produced under the influence of the sun. In turn, the enemy of calcium is considered too fatty foods; and therefore, do not feed your child solid cakes and often run to a walk.
To a well-studied
And again will help you vitamins b and B12. They improve mental capacity, increase concentration and attention, improve memory, and relieve irritability. But cold nerves by no means less important for success than a clever head.
Also provide your child with sufficient amount of iodine - if not from the food, the supplements, which the pharmacy can be found in abundance. Adults also do not neglect this mineral, but a growing body needs it especially because iodine deficiency in childhood can lead to mental retardation. The best natural sources are seaweed, fish and seafood, and also some baked goods specially enriched with iodine (this should be stated on the packaging).
The second not less important "smart" mineral is phosphorus. It has a beneficial effect on the nervous system and stimulates the brain, and is better absorbed in the composition of egg yolk, beef, beef liver and fish. If you want to pamper your child with something tasty, give it a mixture of honey, chopped walnuts, chopped raisins and dried apricots: this cocktail is very nutritious and is also rich in phosphorus, magnesium and other minerals
To not spoil the sight
A constant voltage of view is inevitable for any school, so the child's eyes should be protected especially.
First, this will help vitamin A. It retains visual acuity, and its deficit threatens to dryness of the cornea, increasing its sensitivity, possible damage and even infection. As already mentioned, vitamin a is found in fish oil and liver, but can also be synthesized in the body from beta-carotene, so feed your child a regular carrot. Why? This will give a double positive effect: this root vegetable is full of fiber, and it improves the functioning of the digestive tract.
By the way, carotene, which supports the health of our eyes, is contained in large quantities in all yellow and orange fruits and vegetables - pumpkin, sweet peppers, persimmons, apricots, etc., only he is better absorbed with fats, so these products should flavor vegetable oil, cream or sour cream in a salad, for example. Only do not stir and do not bake anything vitamin! Heat treatment kills up to 30% of the carotenoids.
Finally, in addition to these, strengthen eyesight vitamins C and E. the First can be found in citrus fruits, berries, leafy greens and potatoes, and the second in whole grains, vegetable oils, soy beans, and eggs. But note: both vitamin also destroyed in the cooking process, whether roasting, melting or other heat, therefore it is better to choose those foods that the child can eat raw.
So often was not sick
Of course, the most important and well-known fighter against infections is vitamin C. In normal conditions, almost all we get from food in sufficient quantities, however, when stress and increased mental stress the need for it increases significantly. Moreover, the best source are still natural foods, not pills familiar to us ascorbic acid, so as to promote absorption of vitamin citrus salt contained in the fruit.
Facilitate the battle with disease and vitamin a, it increases the body's resistance to infections of the respiratory system. But the main and unjustly forgotten assistants child immunity are minerals, including selenium and vanadium, which are found in fish, whole grains, mushrooms, soy, olive oil and beet, ensure the normal functioning of the immune system, but to fill their stock regularly.
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