In summer, as temperatures rise, many people, especially children, may experience some physiological discomforts, such as mental fatigue, limb weakness, abdominal bloating, and loss of appetite. So, how can we adjust our diet to lighten the burden on the digestive system and help children stay energetic and enjoy the summer with ease?
In summer, as temperatures rise, many people, especially children, may experience some physiological discomforts, such as mental fatigue, limb weakness, abdominal bloating, and loss of appetite. So, how can we adjust our diet to lighten the burden on the digestive system and help children stay energetic and enjoy the summer with ease?
Parents should pay attention to the principle of "three mores and three lesses."
(1) Drink enough water in small amounts frequently
Children are in an active stage and are more likely to lose water unknowingly. To meet the body's metabolic needs, drinking plenty of water is particularly important in summer. The key points for proper hydration are:
——Rehydrate moderately and frequently. Don't wait until you feel very thirsty to drink large amounts of water at once. Consuming a large volume of water at one time can dilute stomach acid and reduce gastric juice, which is not conducive to food digestion and sterilization. Parents should supervise children to hydrate from time to time, with no more than 200 ml each time, to help their bodies stay hydrated.
——Avoid drinking iced water on an empty stomach. As we all know, the first thing to consume after waking up in the morning should be water. However, in the summer, people tend to prefer cold drinks, especially when feeling thirsty after a night's sleep. At this time, it is crucial to avoid drinking iced water on an empty stomach. The gastrointestinal mucosa in children is tender and rich in blood vessels. When iced water enters an empty stomach, it can cause gastrointestinal blood vessels to constrict, reducing the secretion of gastric acid, gastric juice, and digestive juices, which affects digestion and appetite. The intense cold stimulation can also increase intestinal motility, leading to intestinal spasms, abdominal pain, vomiting, and other discomforts. Therefore, a glass of warm water in the morning can both moisten the intestines and replenish fluids.
(2) Supplement more salt and less sugar
Young children love cold drinks, and sweet ice cream and sugary beverages are their top choices. However, in the summer, significant amounts of salt are lost through sweat, leading to an imbalance of electrolytes in the body, which affects metabolism and causes fatigue and tiredness. Therefore, it is important to supplement salt in the summer while limiting sugar intake. Eating too many sweets keeps blood sugar levels consistently high, which reduces appetite. This not only affects the nutritional intake of regular meals but also brings problems like cavities and obesity. A simple method is to add a small amount of salt to warm water.
(3) Eat more fruits and vegetables, and less fried and greasy food
Children's summer diet should focus on quality rather than quantity. Nutrition should be rich, with fresh fruits and vegetables as the main component, and cooking should be light and easy to digest. At the same time, supplement with appropriate amounts of high-quality protein such as milk, eggs, lean meat, and fish. For example, oatmeal for breakfast with added milk and fruit is not only nutritious and easy to digest but also provides sustained energy to meet daily needs. However, for high-protein, high-fat, and fried/greasy foods, the principle of eating less should be adhered to. Excessive high-fat and high-protein foods are difficult to digest and can accumulate in the intestines, causing bloating and discomfort. The stomach's high demand for oxygen can, in turn, lead to insufficient blood and oxygen in the brain, causing poor concentration, mental and physical fatigue.
Eating more vegetables and fruits is easy to digest and refreshing, helping to relieve summer heat. However, it is worth noting that although fruits are rich in vitamins and water, they also contain high amounts of sugar. For example, watermelon, commonly eaten in summer, is considered cold in nature. A child's digestive tract is delicate, and excessive consumption can damage the spleen and stomach, leading to bloating, diarrhea, and decreased appetite. Additionally, watermelon contains a lot of sugar, so children with high blood sugar should avoid eating it.