In the coming weeks we will be posting entries related to food for the ski.
The sport helps children develop physical skills, social and improve self-esteem, but some care must be taken to make this healthy practice poses no risk to our children.
The child who makes a sport has an extra requirement of energy for further growth in energy requirements of training, proteins reaching higher proportion of protein needed per kilogram of body weight per day for an adult and liquid that are essential for hydration of the child since they are dehydrated before the adult.
Two fundamental aspects when considering the power of the ski are
- Hydration : as we have said children dehydrated more easily than adults, so it is important to pay attention to fluid intake before, during and after exercise, especially in times of intense heat and / or areas of high humidity.
- Food : children are growing season, thus requiring them eat proportions of energy and nutrients, to which we add the requirements due to physical activity. The best way to meet these needs is a varied one side and the other children to prevent diet.
food Decalogue healthy children:
1. Variety: the body needs many different nutrients, and the only way is taking all of them eat anything.
2. More fruits and vegetables, can replace the bakery for lunch or snack.
3. Hygiene: It is important to wash hands before sitting at the table and brush your teeth after meals.
4. Hydration: more than half of our weight is water lost through sweat, urine ... and must be replenished.
5. Changing habits: Choose one or two a week and set a goal strongly change its attitude.
6. Less sweet: the energy we need to get rice, pasta, vegetables ... not of the "sweets."
7. Maintain an appropriate weight for age and condition.
8. Avoid prolonged fasting.
9. Exercise as a supplement.
10. Remember: there is no good or bad foods, only bad proportions.
Source:
D ª. M ª Pilar Herrero Jiménez
Diploma in Human Nutrition and Dietetics. Food Master in Adolescents and Children.
