How can children strengthen their physical fitness in winter? What should they eat to strengthen their physical fitness?

Everyone must have heard a lot of common sense in life, but do you know how children can strengthen their physique? Today, let's learn about it together. How can children strengthen their physique in winter and what should they eat to strengthen their physique? Let's learn together with the editor.

How to improve children's physical fitness in winter

1. Get enough sleep and maintain a good mood

Growing children need enough sleep every day. If your child does not get enough sleep at night, you can let him take a nap during the day. A good mood can stimulate the vitality of the immune system, thereby fully protecting the body. Parents can create a harmonious family atmosphere for their children and often accompany their children to play games, which can help children maintain a good immune system.

2. Pay attention to a balanced diet and a reasonable diet

Children's partiality and unbalanced nutrition will cause a decrease in resistance. The varieties of meat, eggs, fresh vegetables and fruits should be as diverse as possible. In addition, mothers should pay attention not to feed their babies too much because they are afraid that they are not full. Infants and young children have delicate internal organs and their digestion and absorption functions are not yet sound. Eating too much can easily overburden the spleen and stomach of children. Although children are growing vigorously and have an urgent need for nutrients, their spleen and stomach movement and digestion functions are relatively insufficient. If they eat too much, it will increase the burden on the gastrointestinal tract, disrupt the digestive function, and easily cause food accumulation and abdominal pain, leading to gastroenteritis, indigestion and other diseases.

3. Maintain good hygiene habits and drink plenty of boiled water

It is important to cultivate basic hygiene habits in children, especially washing hands before eating and after going to the toilet, to prevent diseases from entering the body through the mouth. Drinking more water can keep the mucous membrane moist, which is an important line of defense against bacteria. Let your child carry a water bottle when going to kindergarten or going out, so that he can drink whenever he is thirsty. Note that you should drink boiled water instead of various sugary drinks.

4. Keep the indoor air fresh

68% of diseases are related to indoor pollution. These pollutants include atmospheric pollutants that enter the room, such as sand, dust, heavy metals, ozone, nitrogen oxides, etc., volatile components of human metabolism and various household waste, such as dust, dandruff, cotton wool, fiber, various parasites, cigarette smoke, and building materials and decoration materials.

What to eat to improve your physical fitness

1. Banana: Banana is a very common fruit that anyone can eat. Banana contains something called alkaloids, which have the effect of stimulating and enhancing confidence. At the same time, the tryptophan and vitamins in bananas can help the brain produce more serotonin, thereby effectively enhancing immunity.

2. Deep-water fish: I believe many people have some doubts about this. In fact, relevant experiments have confirmed that the fatty acids in fish oil can fight depression and thus enhance immunity.

3. Spinach: Spinach is one of the most common green vegetables, and most people like to eat it. For female friends, eating spinach has many benefits. In addition to iron, spinach also contains folic acid. Folic acid can effectively prevent mental illnesses, such as depression, etc., thereby achieving the effect of strengthening immunity.

4. Grapefruit: Grapefruit not only tastes tempting, but also has the effect of refreshing the mind. Grapefruit is high in vitamin C, which can not only enhance immunity, but also resist stress. It is also an important component for producing dopamine.

5. Garlic: Relevant data statistics show that after eating garlic, people’s fatigue will be relieved, their mentality will become peaceful, and their immunity will be effectively improved.

6. Low-fat milk: Most female friends with premenstrual syndrome have their symptoms alleviated after drinking low-fat milk. This is enough to prove that low-fat milk can effectively improve immunity.

7. Propolis: Propolis can help people improve their ability to resist various bacteria and viruses, allowing the body's immune system to achieve a balance, and is one of the immune enhancers.

How to improve children's physical fitness in winter

1. Provide enough energy

The human body needs to provide enough energy to keep warm, so it is necessary to provide the baby with food containing sufficient calories for the baby's body to consume. For example, various meats, eggs, dairy products, and soy products are rich in fat, protein, carbohydrates, etc., which can provide more calories for the baby. Mothers can provide more of these foods to the baby in winter.

2. Eat more foods rich in vitamins

In winter, babies are exposed to less outdoor sunlight and are prone to vitamin D deficiency. This requires mothers to regularly supplement their babies with vitamin D, 2-3 times a week, 400 units each time.

What should we pay attention to when strengthening our physique?

1. Avoid contact with susceptible people

Children need to strengthen their physical fitness and be careful not to come into contact with susceptible people, such as people with colds, so as to cut off the transmission of the virus.

2. Exercise

Children who exercise more will be healthy and have good coordination. Therefore, parents should let their children participate in more sports. They can let their children participate in some dance training, Taekwondo training, running, etc., which not only exercises the body, but also exercises attention and creativity of children. You can also exercise more when you are at home in winter.

3. Good hygiene habits

Children need to develop good hygiene habits to improve their physical fitness. Wash hands before and after meals, and avoid eating unclean food. Keep nails short, avoid eating raw, cold, or hard food, and develop a habit of drinking plenty of water. Chew slowly when eating, and don't pursue speed, which can easily lead to indigestion and affect the absorption of nutrients. Keep your mouth clean and hygienic, and brush your teeth regularly.