With 4 consecutive holidays on the occasion of April 30 and May 1, many families have planned to “relax” after stressful working days. Some families choose to return to their hometown to visit relatives, others choose to take the whole family on a trip… Whatever your family’s plan is, health care in general, including nutrition, birth absolutely must not be subjective.
Doctor, Doctor Nguyen Trong Hung – Head of Department of Adult Nutrition Examination and Counseling (National Institute of Nutrition) said that the holiday period of April 30 and May 1 lasting for 4 days is the time to start on January 1st. In the summer, people who choose to travel or return to their hometown have to move in quite hot weather. Therefore, providing adequate nutrition, as well as living in a scientific way to stay healthy is extremely important. Specifically, during the long vacation, people need to pay attention to the following issues:
– Always ensure to eat enough and diverse groups of substances: According to Dr. Hung, usually, during long holidays, the most common problem is the state of “pampering” yourself, eating according to your preferences, not science. Accordingly, when taking a break, people have more time, so they will cook their favorite dishes without forgetting the balance in the dishes. For example, eating too much sweets but eating less rice, or eating a lot of grilled foods like meats but being lazy to eat vegetables…
Dr. Hung recommends that the most important thing in nutrition is to eat a balanced and varied diet of essential substances such as carbohydrates, proteins, fats, vitamins and minerals. Eating an unbalanced diet will cause many health consequences.
Eating a full and varied food group during the holidays is very important for health.
– Supplement with vitamins and minerals from natural sources: Dr. Nguyen Trong Hung said that the summer weather is often hot, plus a lot of physical activity when moving or playing in tourist areas. Therefore, it is extremely important to supplement vitamins and minerals from green vegetables and ripe fruits to replenish the amount of water and minerals that have been consumed.
It is recommended that each adult, if there is no disease, should eat 200-300 grams of ripe fruit per day. However, during the active holiday season, it is possible to increase the number slightly. You should eat fruits that help the body replenish water and vitamin C…
– Not drinking enough water is very dangerous: During the summer, even if it’s not a holiday, it’s important to stay hydrated every day. Doctor Hung said that, in addition to drinking normal filtered water, when traveling or doing a lot of physical activity in the summer, it is advisable to add electrolyte water to compensate for the lost water and minerals.
Dr. Hung especially noted, everyone should know how to drink water properly, should only drink enough, not as much as possible. Specifically, adults should drink 40ml of water / 1kg of weight, so people about 40kg need to drink 1.6 liters is enough; 50kg people will drink 2 liters; 60 kg person will drink 2.4 liters. As for the elderly, the amount of water you drink will be less, maybe only about 30-35ml / 1kg of weight because as you age, the heart, liver, and water metabolism functions also decrease.
During the summer holidays, drinking enough water is very important to maintain the activities and functions of the body. Illustration.
– Pay special attention to food safety issues: According to Dr. Hung, summer is an opportunity for bacteria to penetrate and spoil food quickly, so when going on a picnic or staying at home during the holidays, we should try to eat as soon as possible. freshly prepared foods. Food after processing should not be eaten or left for more than 2 hours.
The processing must comply with the principle of assurance food safety, such as processing raw and cooked foods separately, eating enough of the main food groups for the body. In each group, it is necessary to balance the sources of animals and plants reasonably, should not reduce or eat too much of one type of food as mentioned above.
Dr. Hung recommends that parents should not spoil their children during the holidays, especially the problem of daily eating and sleeping.
– Sleep is very important, especially for young children: Sleeping on time and getting enough sleep is necessary for everyone, especially children. It is best to put children to bed early so that children can develop comprehensively, especially in height. Dr. Hung recommends that parents should not rely on holidays, children do not have to go to school but afternoon, let them watch movies, go to bed late. Because once the child’s daily routine is broken, it will not be easy to restore order.
– Limit sweets to children: Doctor Hung said that when traveling, whether with family or work, children can easily meet their eating requirements such as using carbonated drinks, fast food, eating sweets, eating a lot. fried foods… These are all unhealthy foods for children.
Therefore, when sending their children to travel, parents need to maintain control over their children’s eating in a scientific and reasonable way. “Of course, when traveling, we should not be too restrictive, we can still give children a few candies and cakes, but absolutely should not “indulge” so that children abuse foods containing a lot of sugar, “doctor Dr. Hung advises.
at Blogtuan.info – Source: Eva.vn – Read the original article here
