做“宅”家小达人丨体重控制-Weight Control

亲爱的家长们：

疫情防控，延期开学，宅在家里。

培基双语幼儿园的大夫们提示您：

我们要关注孩子们的体重哦！

小朋友和家长们赶紧看过来吧！

Dear parents,

Prevention and control of the epidemic, 

postponed school, and stayed at home. 

The doctors of

Baston Bilingual Kindergarten remind you: 

we need to pay attention to

the weight of the children! 

Children and parents, come and watch it!

/01/ 

A balanced diet to maintain the right weight

疫情期间不适宜减肥，而是要均衡饮食，肥胖及超重儿在疫情间尽量不控制饮食但也不要让幼儿暴饮暴食。给幼儿保证每天食物要包括谷薯类、蔬菜水果类、鱼禽肉蛋类、奶、大豆及坚果类。孩子每天至少摄入150-300克蔬菜、150-250克水果，牛奶350-500毫升。家长需要及时采购和补充家里的蔬菜水果奶制品，保证孩子每日所需的的维生素、矿物质等。

During the epidemic, it is not appropriate to lose weight, but to eat a balanced diet. Obese and overweight children try not to control their diet during the epidemic, but do not let children overeat. Reassure children that daily meals include cereals, vegetables, fruits, fish and poultry, eggs, milk, soybeans and nuts. Children should eat at least 150-300 grams of vegetables, 150-250 grams of fruits, and 350-500 ml of milk daily. Parents need to purchase and replenish their vegetables, fruits and dairy products in a timely manner to ensure the vitamins and minerals that their children need daily.

/02/ 

Fresh vegetables and fruits, vitamin supplements

新鲜蔬菜水果富含维生素C、膳食纤维、植物化学物等，对提高孩子的免疫力有好处。深绿色、紫红色、橙黄色的蔬菜被称为深色蔬菜，它们所含的营养成分通常比浅色蔬菜更为丰富，应占蔬菜总量的一半以上（即每天75-150克以上）。每周食用1-2次动物肝脏，它含有丰富的维生素A，有利于保护黏膜、预防感染。

Fresh vegetables and fruits are rich in vitamin C, dietary fiber, and phytochemicals, which are good for improving children’s immunity. Dark green, fuchsia, and orange yellow vegetables are called dark vegetables. They usually contain more nutrients than light-colored vegetables and should account for more than half of the total vegetables (that is, 75-150 grams per day). Consuming animal livers 1-2 times a week, it is rich in vitamin A, which is beneficial to protect the mucosa and prevent infection.

/03/ 

Diverse food, drink warm water

食物多样是平衡膳食的根基，每天应该食用12种以上的食物，保证身体健康。体内水分充足有助于提高抵抗力，多喝水能保持呼吸道湿润，每天推荐饮用不少于600-800毫升的水。另外，果汁不能替代新鲜水果，少喝或不喝含糖饮料。天气干燥也可以喝点梨水。

Food diversity is the foundation of a balanced diet. You should eat more than 12 kinds of food every day to ensure good health. Sufficient water in the body helps to improve resistance. Drinking more water can keep the respiratory tract moist. It is recommended to drink no less than 600-800 ml of water every day. In addition, fruit juice is not a substitute for fresh fruit. Drink less sugary drinks. You can also drink pear water during dry weather.

/04/ 

Eat animal food in moderation

and choose snacks reasonably

疫情期间还要注意摄入充足的蛋白质和B族维生素，每天孩子应该要保证1个鸡蛋、1杯奶、1手掌心大小的肉、1手掌心大小的鱼来满足蛋白质需求，并用粗杂粮代替部分精米白面，以摄入更多的B族维生素。

不要购买和食用野生动物。但现阶段户外运动比较少，要控制零食的摄入频次、摄入量和种类，建议以新鲜水果、奶类等为宜，原味坚果虽好要适量，每天一小把即可。

During the epidemic, you should also pay attention to intake of sufficient protein and B vitamins. Every day, children should ensure that 1 egg, 1 cup of milk, 1 palm-sized meat, and 1 palm-sized fish meet the protein requirements and use coarse grains instead Part of polished rice noodles to ingest more B vitamins.

Do not buy and eat meat and dairy. However, there are few outdoor sports at this stage. To control the frequency, intake and type of snacks, it is recommended to use fresh fruits, milk, etc. Although the amount of original nuts is good, a small amount can be used daily.

/05/ 

Diet should be light, avoid salty and greasy

幼儿肾脏还没有发育完全，如果在饮食中加盐过多，就会加重肾脏负担。另外，还应该尽量避免让幼儿吃腌制食品、食用罐头和含钠高的人工食品。幼儿每日盐的摄入量控制在3克以内（其中包括各种调味品中盐的含量）。

Children’s kidneys are not fully developed. If they add too much salt to their diet, they will increase the burden on the kidneys. In addition, children should be prevented from eating pickled foods, canned foods, and artificial foods high in sodium. Children’s daily salt intake is controlled within 3 grams (including salt content in various condiments).

/06/ 

Diverse food, drink warm water

规律的作息时间也是非常重要的，睡眠不足时免疫力下降，所以每天至少要保证12-12.5小时的睡眠，其中夜间睡眠保证10个小时，午间睡眠2-2.5小时。同时放松心态，防止焦虑，保证睡眠质量。

运动对于提高心肺功能、强壮骨骼肌肉是非常有好处的，疫情流行期间推荐个体性的活动比如跳远、韵律操等，不参加群体性的体育活动，以免交叉感染。

不要长时间处于静态活动，学习、看书的时候每隔半小时记得起来活动活动，每次看电视、玩电脑等电子产品时间不要超过15分钟，每日累计不超过1小时，越少越好。

Regular rest time is also very important. When the lack of sleep, immunity decreases, so at least 12-12.5 hours of sleep should be guaranteed every day, including 10 hours of sleep at night and 2-2.5 hours of sleep at noon. At the same time relax your mindset, prevent anxiety, and ensure sleep quality.

Exercise is very beneficial to improve cardiopulmonary function and strengthen skeletal muscles. During the epidemic, individual activities such as long jumps, rhythmic exercises, etc. are recommended, and group sports are not involved to avoid cross infection.

Don’t stay in static activities for a long time. Remember to exercise every half an hour while studying and reading. Don’t watch TV, play computer and other electronic products for more than 15 minutes each time, and don’t accumulate more than 1 hour per day.

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