Hope for the stars, hope for the moon
Finally, the Divine Beasts have started school!
School is starting
Is your child still burying his head at the dinner table?
Is your child still in the bed and can't get out of bed?
Is your child still running out of breath?
These are typical symptoms of "back-to-school syndrome"
The mythical beasts are about to return to campus life
How to smoothly get out of "holiday mode"
Transition to "Back-to-School Mode"
Experts at Sun Yat-sen Memorial Hospital of Sun Yat-sen University
Come and give you a few tricks!
1
Eating a good breakfast is key
The post-holiday diet is mainly light
Experts pointed out that there are often two major nutritional imbalances in the diet of students during the holidays:
>> dietary structure and nutritional imbalance
During the festival, under the "care" of their parents, children consume a large amount of meat, fish and many "delicious" foods every day. It seems to be eating enough, but it may be more high-sugar, high-fat food, ignoring the intake of vegetables and fruits.
Although energy and protein are more than enough, the intake of nutrients commonly known as the "three treasures" of the human body such as fiber, vitamins, and trace elements is insufficient. Some students eat less cereal and are relatively short of carbohydrates.
>> daily intake is not balanced from consumption
Energy and protein intake is too high.
The complete relaxation of the holiday, coupled with the cold weather, the physical activity is greatly reduced, resulting in more intake than consumption, so the fat storage and weight during the Spring Festival soared, which corresponds to the saying of "three pounds of fat every festive season".
Diet tips
1. Have a good breakfast.
Breakfast is the most important meal of the day, especially for students.
Learning and memory require sufficient sugar to provide brain energy, and sugar mainly comes from staple foods such as rice and noodles, so breakfast cereals should be consumed in sufficient quantities.
Breakfast time: eat around 7:30 or earlier
Meal time: not less than 10 minutes
Breakfast Pairing:
Cereals + Milk + Eggs (Daily Version)
Cereal + Milk + Egg + Vegetable + Fruit + Nuts (Deluxe Edition)
(Reminder: Cereals ≥ 50 g)
2. Adjust the dietary structure.
Add more fresh vegetables to lunch and dinner.
At least two varieties of fresh vegetables per person per meal totaling about half a catty;
At least two different colors of vegetables per day.
Eat legumes appropriately.
It is recommended to use beans or products once a day, including soybeans, tofu, dried beans, edamame, peas, mung beans, beans, etc.
Light cooking, especially to control the amount of cooking oil.
Cooking oil is limited to 25-30 grams per person per day.
Avoid fried foods.
Eat between meals: Fruits, milk and nuts are recommended, and do not eat all kinds of high-calorie refined sweets, drinks, etc.
Eat regularly and develop good eating habits.
2
Adjust your sleep step by step
Parents should lead by example
During the holidays, most children will increase the time to watch TV, watch mobile phones, and play games, and the phenomenon of going to bed late and getting up late is common.
So, how can we help children adjust from the chaotic state of the holiday to the regular schedule after the start of school as soon as possible?
Tips for work and rest
1. Supervision and supervision.
A few days before the end of the holiday, parents should urge their children to gradually reduce the time they spend watching TV and watching mobile phones, and the sleep time should be adjusted slowly in the days before the start of school.
The adjustment process needs to be gradual, do not "one size fits all", the time to see electronic products can be reduced by half an hour to 1 hour per day, and the bedtime time is adjusted forward for half an hour every night until the start of the school is close to the normal schedule.
2. Encouragement and guidance.
Fear-evasion of school life and nervous emotions can also affect students' sleep time and sleep quality.
Parents can talk and face this part of the emotion with their children, tell their children that it is normal to be uncomfortable with the life of the school, and encourage children to face up to and accept their emotions.
3. Relax.
If you lie in bed for 1-2 hours and can't fall asleep, you can let yourself do some relaxation training, let yourself relax, and fall asleep naturally.
4. Role model and cooperation.
After the holiday sleep adjustment, parents' cooperation at the same time is also very important.
Parents can not only preach to their children, but lead by example, try to maintain the same schedule as their children, which will promote the sleep atmosphere of the whole family.
3
Step out of "stay-at-home" mode
Awaken physical energy from four aspects
During the winter vacation this year, the weather in Guangzhou is relatively cold, coupled with the new crown epidemic, many children have long been "at home" leading to insufficient exercise, how to adjust their physical state and restore their physical fitness after the school starts?
Experts pointed out that after the start of the school, students should pay attention to the gradual recovery of exercise, and must not start vigorously at the beginning to avoid sports injuries.
Exercise tips
1. Endurance training.
Recommended program: Aerobic endurance training to improve cardiopulmonary capacity.
Example: Running laps and other exercises, the distance is between 1000-1600 meters.
The speed should not be too fast, mainly jogging. Activities such as ligament stretching can be performed before and after exercise to relax muscles while restoring body flexibility and avoiding unnecessary sports injuries.
2. Speed and agility exercises.
Recommended item: "Pulling the name tag".
Example: Use a badge instead of a "name tag," and a classmate whose badge is torn off is "rewarded" with three squats or push-ups.
3. Flexibility exercises.
Recommended item: Stretching exercises for driving a train.
Example: Have students go in a circle around their shoulders, and when the teacher shouts "one," the student takes one step forward with his left foot and one step forward with his right foot when he shouts "two." By continuously shouting "one" and "two", the distance between the students' legs is increased, and the effect of stretching is achieved.
When practicing, students put their hands on the shoulders of the students in front, and when the feet are at their largest, they require the back students to press hard with both hands to help the front students stretch, because they are arranged in a circle, so the students are cyclic mutual aid exercises, which can improve the friendship and cooperation ability between students.
4. Strength exercises.
Recommended item: Crawling
Example: Crawling is a full-body exertion, full-body coordination exercise. Through various forms of crawling at a certain distance, it can effectively improve the physical fitness of students and improve the ability of the limbs to coordinate and exert force.
Source: Sun Yat-sen Memorial Hospital, Sun Yat-sen University, Guangdong Health Information, Nanyue Female Voice