All the food, how to become a dietitian his child
In the first year of life feeding it was relatively free of mathematical exercises to calculate the number of calories and balancing food groups.Most of the food your child has been in the form of milk of breast or artificial, in which experts, nutritionists put (hopefully) everything you need.Even solid food you give your child, not bothering to math or biochemistry.You were happy to have that child receives a wide variety of products, and hope that it all sbalan-siruetsya itself.During the first year, you spent more time feeding per child than any other kind of interaction one on one, and your mileage deserves awarding you a certificate of good / good nurse / survivor.
you have already passed the course "Power Baby" acquainted with the composition of infant formula.Now it's time to learn more about what and why
useful for your grown-up child.
main purpose of the parents, the passing rate "All about food" is to introduce the balanced diet, which is to consume the right foods in the right proportio
• proteins • Vitamins
• carbohydrates • minerals
Let's examine each of these nutrients and find out what they are, wegiven and where we get them.
proteins (or proteins) - is food for growth.Like the steel frame buildings and iron reinforcement in concrete, proteins are the building blocks for every cell in the body.Proteins are responsible for growth, repair and replacement of tissues.This is the only nutrient that can be doubled.Fabrics grow by the accumulation of millions of protein on top of one another, yet each body reaches its maximum size, after which they replace one another when worn or damaged.
protein similar to a long string of pearls, in which each jewel - an amino acid, a small portion of the protein.Some amino acids our body can produce.Other so-called essential amino acids, our organism capable of producing not therefore require them from receiving food.When you eat protein, it is like trying to carry a pearl necklace through a checkpoint with a variety of customs.The intestine is like a customs - he does not miss large proteins.The cells lining the intestine, contain a lot of helpers smuggler: enzymes, acids and other substances, a thread and pearls forcing crumble one by one.Individually, each pearl passes through the crossing point of the intestine into the bloodstream and transported to the destination, the liver, where all the pearls again gather in larger protein necklace;Various protein types of necklaces again enter the bloodstream and to the public as a valuable structural components for every cell in the body.
Too many good
A common misconception in the field of nutrition is as follows.If a bit of the food product is useful for me, a lot better.Wrong!Our bodies require a certain amount of each vital nutrient;too little - and the body can not function properly;too much - and the body will be forced to withdraw excess.This is particularly true for proteins.The growing child needs to 10-15% of the total calories consumed by them was in the form of protein: more in periods of rapid growth (childhood and adolescence), is less than in other periods.If you consume too much protein, the body will have to work overtime to get rid of excess protein.The body of the growing child pays the price for excess metabolic by spending energy on bringing them up - valuable energy that could be used for growth.
protein bank is empty
Another unique feature of this food growth is that, unlike other vital
important nutrients in the body can be stored so much protein.The proteins have a short shelf life, so there is no protein in the body storage room, in which he could call when the protein starvation.To protein regiment was not empty, it is required to make frequent shopping trips - that is, requiring frequent protein meal.Because the body as a high utilschik inventive patch holes if the diet does not provide a constant supply of protein, the body will pull out proteins from less important for the life of structures, such as muscles to use them elsewhere for a more vital tissues.Remember the pictures of emaciated African children whose muscles have gone to fill the proteins that were not in their diet?
Some proteins are better than others.Let's go back to our necklace protein consisting of the amino acids.Our body needs twenty-two amino acids;of which our body is able to produce thirteen (we can call them home-made amino acids).The other nine, the so-called essential amino acids, we must get at the grocery store or in the garden.(Children need ten essential amino acids, because their body can not produce enough for normal growth
arginine.) Products that contain all nine essential amino acids are called complete proteins complex. Meat, fish, poultry, eggs and dairy products - the basis of the average American diet - the most common sources of complete protein complexes.So far, it seems that everything is easy and simple, but that's a trap.For all the fullness of the proteins we have to pay the price of diet: These foods contain complete protein complexes may have an excess of harmful substances, such as saturated fats.Animal proteins contain essential amino acids, which are best suited human needs, but they also contain more harmful for our body fat than we need.The answer is hidden in the garden.Vegetables, unpolished (whole) grains, and especially legumes (such as dried peas, soybeans, lentils and beans) are good sources of protein.These products contain a portion, but not all, of the essential amino acids in various combinations.They are called incomplete proteins complex. Soya - the only product in this category that contains all the essential amino acids, so it is a complete protein complex.
mix and match
Let us return to our protein necklace.We could have one long necklace on which
strung pearls of all essential amino acids - such as meat, fish, eggs, poultry and dairy products.But the child, these products may not be to your taste, but an adult can get too much fat with them.The alternative - to eat two shorter necklace, incomplete protein complexes, which should complement one another (on the second line must be pearls that are not on the first).
Solving the problem of getting all the essential amino acids without unnecessary and harmful substances called combining products - incomplete complement of protein complexes by mixing vegetables, cereals and dairy products or meat.(This approach is often referred to as complement proteins.) Legumes combined with cereals and grasses in combination with dairy products, for example, provide a complete set of essential amino acids.Here are a few combinations that are popular with young children:
• cereal and milk (cereals and dairy products);
• cheese sandwich (whole grains, and dairy products);
• peanut butter sandwich (whole grains, and legumes);
• Pasta from wheat flour with bran and cheese (whole grains, and dairy products);
• bean or lentil soup with wheat or rice crackers
bran (legumes and whole grains);
• granola or muesli with yogurt (cereals and dairy products);
• beans with rice (legumes and cereals);
• rice pudding (cereals and dairy products);
• broccoli in cheese sauce (vegetables and dairy products);
• Pasta with meat sauce (meat and cereals).
Note that we focus on vegetable sources of protein and cereal than on a fat animal proteins.
best sources of protein
To feed the discerning consumer, who may eat no more than two or three tablespoons at a time, choose the most nutritious protein foods - those with a small amount of the product have a lot of nutrients.The richest sources of protein listed in descending order according to their total nutritional value, are the following products:
1. Seafood: cod, haddock, tuna, halibut, salmon, swordfish, etc.
3. Dairy products: cheese, yogurt, cheese, milk.
4. Legumes: soy, tofu, dried peas, chickpeas (or chickpeas), dry beans, lentils.
5. Meat and poultry: turkey (best addition to vegetable protein).
6. Nuts and seeds: sunflower seeds, sesame seeds, cashews (crushed or paste - nuts and seeds should not be given to children up to three years in the form of a whole).
7. Cereals: wheat, rye, oats, rice, corn, barley, millet.
8. Vegetables: potatoes, green beans, green peas, broccoli, carrot.