Odata ce mercurul scade si toamna isi face aparitia, apar si virozele la copii.
Multi virusi din sezonul toamna-iarna se transmit pe cale aeriana, iar copilul poate sa-l ia foarte usor doar daca sta langa cineva bolnav la o distanta de 3 metri. Mai mult decat atat, majoritatea oamenilor sunt contagiosi inainte ca vreun simptom sa-si faca aparitia. N-o sa poti sa-ti feresti copilul de toate racelile din toamna-iarna, dar poti sa-i ajuti sistemul imunitar, in primul rand printr-o alimentatie sanatoasa.
Cum poti sa ajuti sistemul imunitar al copilului
- Elimina majoritatea zaharurilor din dieta lui (si alimentele care contin mult zahar procesat), dar si sucurile "naturale" din comert, precum si cele carbogazoase. Inlocuieste-le cu sucuri din legume in care sa adaugi zeama de lamaie sau cate un fruct.
- Creste cantitatea de legume verzi: varza (creata, kale), broccoli, conopida, dar si cantitatea de fructe de padure (congelate peste vara atunci cand au fost in sezon). Serveste-i copilului cel putin 2 portii de legume si fructe.
- Asigura-te ca primeste proteine de inalta calitate (fasole, carne alba, peste) dar is uleiuri sanatoase (ulei de masline, ulei de cocos, avocado), pe cat posibil in fiecare zi.
- Creste cantiatea de zinc. Zincul este un mineral ce intareste sistemul imunitar (se gaseste si varianta din stridii care contin cea mai mare cantitate de zinc) si il poti lua natural din carnea de vita sau de miel si intr-o cantitate mai mica din semintele de dovleac, caju si fasole.
- Creste cantitatea de vitamina D, care este importanta pentru starea de sanatate in general. Nu mai primim atat de multa vitamina D in mod natural odata cu sosirea anotimpului rece (soarele nu se arata asa de des si noi petrecem mai mult timp inauntru), asa ca o cura la inceputul toamnei este indicata. Copiii de 1 an (si sub) trebuie sa primeasca vitamina D indiferent de anotimp.
Alimente pe care sa le incluzi in alimentatia copilului toamna
Sfecla - mail ales cea aurie, este un aliment perfect pentru copiii in crestere. Sfecla e dulce in mod natural, o poti folosi la fresh-uri, smoothie-uri sau ca si gustare. Este recunoscuta ca imbunatateste circulatia.
Spanacul - care in perioada de toamna il gasesti din nou proaspat, are vitaminele C si A, esentiale in functionarea sistemului imunitar. Frunzele verzi sunt de asemenea o sursa buna de magneziu.
Dovleacul - nu este doar un element de decor in perioada tomnatica :). Are o cantitate considerabila de vitamina C si zinc, esentiale in lupta impotriva infectiilor. Dovleacul este foarte versatil, poate fi usor folosit atat la deserturi cat si la feluri principale.
Merele - zicala "un mar pe zi tine doctorul departe" nu este prea departe de adevar. Acest fruct de toamna este bogat nu doar in vitamine benefice in functionarea sistemului imunitar, ci si in flavonoide care ajuta in durerile de stomac si in diareea la copii. Toamna este sezonul compoturilor si conservelor, asa ca poti sa tranformi si merele in compot.
Cartofii dulci au magneziu, vitamina A si C din belsug, plus vitamina B6 atat de importanta in dezvoltarea sistemului nervos. Cartofii dulci pot fi introdusi destul de devreme in alimentatia diversificata a bebelusului. Poti sa-i servesti copilului un piure delicios din cartofi dulci in care sa adaugi si banana, poate si putina scortisoara.
Perele - sunt bogate in antioxidanti dar si in fibre. Perele nu trebuie servite neaparat crude. Sunt o garnitura perfecta langa o friptura de pui sau un gratar. Poti sa le tai felii si sa le prajesti usor pe gratar. Poti de asemenea sa le fierbi si sa le transformi in piure. Lasa-ti copilul sa manance cu mana si sa se murdareasca, este un pas important prin care descopera gusturi si mancaruri noi.
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