Children after exercise increase nutrition to ensure the effectiveness of physical exercises. Human needs of the six nutrients are: sugar, fat, protein, water, inorganic salts and vitamins. Among them, sugars, protein and fat is the supply of human energy material. Movement for children would like to add how many of these substances do after?
Proteins: essential for growth and development of children\'s materials.
Protein from lean meat content of up to. General intake is per kilogram of body weight a day 1. 5~2 grams.
But when a child is participating in physical exercise, increased protein requirements, General requested daily intake of protein per kilogram of body weight 2~3 grams. Because the muscle fibers of the bold and the increase of muscle strength, must rely on muscle protein content increased, preferably animal protein. But note that muscle size and strength of the growth was mainly practiced, rather than eating out.
Sugar: protect the liver, the necessary material to maintain a constant body temperature.
Fat candy to provide 70% of the human body heat, General 250~750 g of staple food every day, you can meet the needs of body heat. When children participate in the General sports activities in General, do not require additional supplementary sugar, only when a child to participate in high intensity activities, or endurance activities for a long time, due to increase staple food intake. Because exercise calorie consumption in larger, if insufficient long-term energy supply will lead to body weight, body resistance weakened. FAT: the human body contains material with the highest heat.
Today general body fat you want 15%~30% per cent of total calories to food. Normal activities about 25 grams of oil a day to meet physical needs, participate in the activity can be increased to 30~36 grams a day for a long time. But note that, if there is insufficient volume of activity, additional intake of calories into body fat, make kids fat, rather than grow strong muscles.
Vitamins: in the area of children\'s growth, development and physiological functions are essential organic compounds-mass.
In General natural food contains all the nutrients we need, and appropriate, therefore, children in rational diet, get plenty of vitamin. Only sustained, high strength, high intensity situations, nutrition cannot meet the need of heat energy, or fruits and vegetables when supply is low, you need extra vitamins. Note that excessive intake of vitamins and vitamin deficiency, leads to adverse consequences.
Inorganic salts: also known as minerals, trace elements, is a required substance in the human metabolism.
Children during the high demand for calcium, phosphorus, iron, during the campaign, due to the large amounts of perspiration, result in loss of salt with sweat, must be added in a timely manner, to prevent muscle spasm and helps ease the fatigue of the body. Can sports drinks add inorganic salts.
Water: \"source of life\".
Participate in the movement of children to actively take the initiative to fill with water. For example, 15-20 minutes before sports supplement 400~700 ml of water, can drink several times. In sports, added 100~300 ml water every 15-30 minutes, preferably sports drinks. After exercise, and water, but not focus \"gluttony\", to a small number of times it.
