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ترجمه و گردآوری: بیتا مرادی

 

امروزه بسیاری از کودکان و والدین به خاطر برنامه‌های روزمره‌ی شلوغی که دارند برای خوردن غذا‌های خانگی وقت کافی ندارند. به همین دلیل رژیم غذایی بسیاری از کودکان را غذا‌های کنسروی و آماده تشکیل می‌دهند. این غذا‌ها اغلب سالم نیستند و تاثیرات منفی روی سلامتی کودکان می‌گذارند. عدم تغذیه سالم برای کودکان سبب برخی از مشکلات می‌شوند که شاید تا بزرگسالی فرد ادامه پیدا کنند و به بیماری‌هایی تبدیل شوند که وی تا آخر عمر با آن‌ها دست و پنجه نرم کند.
از طرفی غذای مناسب برای رشد کودک و رژیم غذایی سالم و مقوی فواید بسیاری برای کودکان دارند. برای مثال:

• می‌تواند انرژی کودک را متعادل کند،
• به رشد و سلامت ذهنی و روانی او کمک کند،
• حالت روحی و مزاجی او را به تعادل برساند،
• از شروع بیماری‌های بسیاری جلوگیری کند،
• و از ابتلای کودک به بسیاری از بیماری‌های سخت و مزمن مانند: مرض چاقی، بیماری‌های قلبی، فشار خون بالا و دیابت نوع اول و دوم پیشگیری کند.

تغذیه سالم برای کودکان از همان زمان نوزادی و نوپایی بسیار حائز اهمیت است زیرا باعث ایجاد عادات درست غذا‌ خوردن در کودکان می‌شود. برای آموزش دادن یک رژیم غذایی سالم و مغذی به کودک‌تان راه‌های متعددی وجود دارند. برای مثال:

1. خوردن صبحانه‌ای کامل همراه با پروتئین بهترین شیوه‌ی شروع روزی تازه برای کودک شماست.
2. همراه با خانواده خود و در زمان مشخصی از روز، سر سفره‌ی غذا نشستن یکی از مهم‌ترین قدم‌ها برای ساختن عادات درست و سالم غذایی در کودک شما است.
3. هنگام خرید تره‌بار، خشکبار و مواد غذایی، کودک‌تان را همراه خود ببرید و به او آموزش دهید که چگونه خرید کند، چه چیزهایی بخرد و چگونه از مواد مغذی موجود در هر خوراکی آگاه شود.
4. مصرف قند و شکر را محدود کنید؛ زیرا خوردنی‌هایی که قند اضافه‌‌تری دارند باعث افزایش کالری در رژیم غذایی کودک می‌شوند و او را در معرض ابتلا به بیماری‌هایی مانند: بیش‌فعالی، مرض چاقی و دیابت نوع اول و دوم قرار می‌دهند.
5. در رژیم غذایی وجود چربی‌های سالم بسیار مهم و ضروری است. اما نکته مهم اینجاست که باید مطمئن باشید کودک‌تان چربی‌های سالم و درستی مصرف کند.
6. تا حد امکان مصرف روزانه‌ی انواع میوه‌ها و سبزیجات را در خانه افزایش دهید، زیرا بسیار سالم و مغذی هستد و در سلامتی کودک شما نقش بسیار مهمی دارند.

 

منبع:

Familydoctor.org

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گردآوری و ترجمه: بیتا مرادی

 

استرس در طی طول عمر هر فردی اتفاق می‌افتد و کودکان نیز استرس را تجربه می‌کنند. دلایل و علل استرس در دوران کودکی نسبت به گروه سنی آن‌ها متغیر می‌باشد. بزرگسالان، والدین و پرستاران کودک، دنیای کودکان را دنیایی همواره شاد، بدون دغدغه و آرام تصور می‌کنند و می‌گویند: «چیزی وجود ندارد که کودکان بخواهند در مورد آن احساس نگرانی کنند.»

حال آن‌که حتی کودکان با سن‌وسال بسیار کم هم برای خودشان نگرانی‌هایی دارند و تا حدی استرس را تجربه و احساس می‌کنند. کودکان حتی بیشتر از بزرگ‌سالان در معرض استرس قرار دارند زیرا دائماً درحال مواجهه با محیط‌های جدید و گیج‌کننده هستند.

با ‌اینکه مقدار کمی از استرس می‌تواند مفید باشد، استرس منفی و بیش‌ازحد می‌تواند به آسیب‌های فیزیولوژی درازمدت در کودکان منجر شود. به همین دلیل مقابله با استرس کودکان بسیار حائز اهمیت است.

پس همان‌طور که گفتیم دو نوع استرس اصلی و محوری را کودکان در سنین خیلی کم تجربه می‌کنند:

۱- استرس خوب و مثبت

۲- استرس بد و منفی

استرس خوب و مثبت بسیار مهم است، زیرا به کودک کمک می‌کند تا موانع و مشکلات را مدیریت کرده و به آن‌ها غلبه کند.

استرس بسیار زیاد و منفی، توانایی کودک برای مقابله با آن را از بین می‌برد و به او غالب می‌شود؛ درنتیجه کودک نمی‌تواند با استرس خود مقابله کرده و با آن کنار بیاید.

اتفاقات مهم مانند: خشونت‌های فیزیکی و عاطفی، بیماری، والدین بی‌توجه و اهمال‌گر و … می‌توانند به کودک آسیب‌های جبران‌ناپذیری برساند و موجب مشکلاتی از قبیل بی‌خوابی، دیدن کابوس، افسردگی، فشارخون بالا و غیره شود.

 

 

منابع:

https://parenting.firstcry.com

https://kidshealth.org

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