Children should not be overweight because it burdens their metabolism
The immune system matures in the first few years of life. During this period, children are prone to diseases of the upper respiratory tract, due to which they have a weaker appetite. Every parent/guardian wants a healthy child, so they choose the best nutrition to help the child fight infections more easily. These are usually high-calorie foods (full-fat milk and yogurt, full-fat cheese and sour cream, mayonnaise, dried meat products, pates, fried meat, liver, puff pastry and fried dough, concentrated fruit juices). Children quickly gained weight (especially their stomachs) from this diet. Many studies in developed countries have shown that with this type of diet, parents/adults introduce children to insulin resistance syndrome – say endocrinologists.
Immoderately and improperly fed children are not more resistant to microbes, but they also get metabolic syndrome (which causes premature disease of blood vessels, heart and pancreas).
These diseases do not appear suddenly as infections that require an immediate visit to the doctor. The development of these diseases takes ten or more years. During the development of the disease, both children and adults generally feel well, and hints of a possible disease are tolerated for a long time.
The first sign of the disease is uncontrolled consumption of cakes and sweets
Daily consumption of cakes, sweets and sweet drinks encourages the pancreas to increase insulin secretion. And when this hormone is excessively secreted, cells eventually become insensitive to its action (insulin resistance) and a disorder in sugar metabolism occurs. The consequences of this condition are obesity, increased fats in the blood and increased blood pressure. The first signs of metabolic syndrome and its impact on health can be detected at an early age. The child complains of persistent headaches due to increased blood pressure. Then insulin resistance is revealed.
Children with insulin resistance occasionally have a feeling of pronounced hunger, nausea, irritability, often have reduced attention and quickly get tired at school. That’s why they keep taking sweets and cakes to relieve tension. This further increases insulin resistance and its consequences.
Fat tissue on the stomach is an independent endocrine organ that creates a large number of inflammatory conditions and thrombosis. This is how atherosclerosis, heart disease and diabetes occur. In adulthood, men with an obese abdomen suffer from colon and prostate cancer, and obese women from breast, gall bladder, uterus and kidney cancer. Fatty tissue affects the production of hormones and adversely affects reproductive functions. In obese women, more of the male sex hormone testosterone is produced and causes polycystic ovary syndrome, increased hairiness and acne.
In the body of obese men, less male sex hormones are secreted, and sexual desire decreases, and in some, impotence occurs.
The diagnosis of metabolic syndrome in children and adults is established by age- and sex-adjusted parameters. It is confirmed by at least 3 to 5 indicators (glucose greater than 6 mmol/l, triglycerides greater than 1.7 mmol/l, protective HDL cholesterol less than 1.0 mmol/l, increased waist circumference and blood pressure).
All factors of metabolic syndrome can be suppressed by correcting the diet and increased physical activity (through a sport that the child likes). Endocrinologists say that by changing their diet, children do not stay hungry and do not eat unpalatable foods.
Suggested diet for a child of 11 years of age
Breakfast: 2 tangerines (100 grams), brown bread (90 grams), turkey breast (30 grams), 1% milk fat yogurt (200 ml), tomato (100 grams).
Snack: apple (100 grams)
Lunch: soup with mushrooms (200 grams), stewed mushrooms (140 grams), roasted lamb (60 grams), beet salad (100 grams) with 2 small spoons of olive oil, black bread (60 grams), pear.
Snack: boiled corn
Dinner: boiled integral rice (120 grams), boiled hake fish (60 grams), roasted pepper salad (120 grams) topped with 10 grams of olive oil, lemonade. Snack: boiled turkey (120 grams), young cheese (50 grams).
Food recommended for younger children
Black, rye, wholemeal bread, turkey, spaghetti, wholemeal rice, boiled corn, boiled wheat, beans, lentils.
Low-fat types of milk, yogurt, sour milk with less than 1% milk fat, white low-fat cheeses, yellow cheese with a maximum of 25% fat.
Chicken, turkey, lamb, veal, beef, beef, river and sea fish (mackerel, tuna, salmon) rich in omega polyunsaturated fats important in the regulation of triglycerides, horse meat, game, chicken and turkey breast, unsalted beef prosciutto.
The daily amount should not be less than half a kilogram. It is recommended as a snack in the morning and afternoon. The advice is to eat 10 walnut kernels or about the same amount of almonds or hazelnuts, preferably as a snack with boiled wheat.
The recommendation is half a kilogram of vegetables per day, preferably raw, in a salad or cooked. Cold-pressed olive oil goes best with vegetables. It is important not to fry olive oil or vegetables. Olive oil is added at the end of cooking.
Ways of preparing food – it is the best spoiled food. Stewed in water with the addition of olive oil at the end, baked in the oven and on an electric grill.
Non-carbonated mineral water, mild teas made of mint, thyme, rosehip, fruit and lemonade are recommended for drinks