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在這個數碼時代,在線學習正在成為一種常態。 孩子們比以往任何時候都更多地呆在家裡,並受到遊戲設備、電視等乾擾。眾所周知,均衡飲食和運動有助於確保營養充足,支持孩子的健康和成長。 在香港,建議按照相應年齡段的健康飲食指南,吃健康均衡的飲食。 例如,建議6至11歲的兒童分別吃4碗穀物、3至5兩肉或替代品、2份牛奶和至少2份蔬菜和水果。
正面的認知發展促進更好的學業成績。 蛋白質對肌肉生長、大腦發育和認知功能至關重要。 研究表明,與營養豐富的兒童相比,營養不良的兒童在神經心理測試、認知功能測試(即認知靈活性和記憶力)和執行功能測試(即選擇性注意和工作記憶)中的表現往往較差。 蛋白質營養不良可能會導致兒童早期發育遲緩,這也與大腦生長發育較差、智商較差有關,從而影響 1-3 歲後期的認知和行為結果以及學業成績。 因此,對於兒童來說,根據他們的年齡和身體活動水平攝入足夠的蛋白質來滿足他們的日常需求並減少蛋白質能量營養不良的可能性非常重要。
蛋白質的食物來源——肉類、乳製品、奶酪、豆類等。
肉類和魚類等富含蛋白質的食物也是鋅的良好來源。 鋅是關鍵營養素之一,對免疫健康和涉及金屬酶的細胞活動至關重要,例如 DNA 和蛋白質合成 [1][2]。 儘管鋅與大腦發育之間的確切機制尚不清楚,但有研究表明鋅與認知結果之間存在正相關,特別是在運動技能和執行功能方面,例如注意力和記憶力[1][2][4]。 這是因為鋅被認為與神經發生有關,其中缺乏鋅會影響正常的神經傳遞,影響注意力和運動活動等神經心理行為。
鋅的食物來源包括 – 深色葉菜、紅肉、海鮮、牛奶或替代品、穀物等。
鐵被建議在執行功能中發揮作用。 鐵參與神經元髓鞘形成、血紅蛋白合成以及許多酶的輔助因子,特別是神經遞質合成。 大多數研究都強調,缺鐵可能會影響大腦區域,例如海馬體。由於血清素神經傳遞和多巴胺受體的改變而導致的多巴胺代謝變化 [1][5], 因此,發病率可能會影響認知功能,尤其是注意力、智商和注意力。 此外,一些研究表明血紅蛋白濃度與認知能力之間存在顯著關聯[5]。因此,足夠的鐵水平可以促進足夠的血紅蛋白產生,從而支持認知功能的發展和學術成就。
鐵的食物來源包括 – 深色葉類蔬菜,如菠菜、堅果、紅肉等。
人腦含有大約 60% 的脂質含量。因此,現有文獻表明,充足攝入 奧米加-3 脂肪酸並維持此類脂質成分對兒童發育至關重要,因為它們在腦組織中發揮重要作用。 奧米加-3 脂肪酸主要分為三種類型——二十二碳六烯酸 (DHA)、二十碳五烯酸 (EPA) 和 α 亞麻酸 (ALA)。 ALA 是 DHA/EPA 的前體,可以在亞麻籽和堅果等植物中找到;其中 DHA 和 EPA 主要存在於富含脂肪的魚類和海鮮中。特別是,DHA/EPA 可能對健康更有益,因為 ALA 在人類中轉化為 DHA/EPA 的速度相對較慢。有新的證據表明奧米加-3 脂肪酸可能對行為和學習表現有影響 [1][2][6]。充足的奧米加-3 脂肪酸可以優化兒童語言和非語言的認知發展、視覺感知、注意力以及執行功能。它還可以支持記憶力和反應時間,尤其是在年輕人中。特別是,DHA 對認知功能至關重要,被認為與記憶結果有關,有證據表明,足夠的 DHA 可以優化完成記憶任務的速度 [2][6]。
奧米加-3 脂肪酸的食物來源包括——富含脂肪的魚、種子、堅果。
均衡飲食可以促進營養充足。 父母應該意識到,兒童和青少年的飲食建議和要求應該因人而異,並取決於體重、成分和活動。 如果你不確定自己是否有足夠和最佳的營養水平,請與你的醫療保健提供者聯繫。
作者:Jason Lam,營養師,Rev Wellness
了解有關 Pure Encapsulations Liquid Zinc, EPA/DHA Gummies 和 Pure Pal Multivitamin with Iron的相關信息。
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In this digital age, online learning is becoming a norm. More than ever, children are staying at home more than the past with distractions such as gaming devices, televisions etc. As we all know, a balanced diet with exercise can help ensure nutrition adequacy and support children’s health and growth. In Hong Kong, it is recommended to eat a healthy balanced diet in accordance with the healthy eating guidelines of the corresponding age group. For example, children aged between 6 to 11 are recommended to have 4 bowls of grains, 3 to 5 taels of meat or alternatives, 2 servings of milk and at least 2 servings of vegetables and fruits respectively.
A positive cognitive development promotes better school achievement. Protein is crucial for muscle growth, brain development and cognitive function. Study shows that malnourished children often perform poorer on neuropsychological tests, cognitive function tests (i.e. cognitive flexibility and memory) and executive function tests (i.e. selective attention and working memory) when compared to nourished children1. Protein malnutrition may cause stunting in early childhood, which is also associated with poorer brain growth and development, poorer IQ, thereby affecting cognition and behaviour outcome and school achievement in later age 1-3. Therefore, it is important for children to have adequate protein according to their age and physical activity levels to meet their daily needs and reduce likelihood of protein energy malnutrition.
Food sources of protein – meat, dairy, cheese, beans etc.
Protein rich food such as meat and fish is also a good source of zinc. Zinc is one of the key nutrients which is essential for immune health and cellular activity involving metalloenzymes, for example DNA and protein synthesis 1,2. Although the precise mechanism between zinc and brain development is still unclear, there are studies suggesting a positive association between zinc and cognitive outcome, particularly on motor skills and executive function such as attention and memory 1,2,4. This is because zinc is thought to be involved in neurogenesis where zinc deficiencies could affect normal neurotransmission, influencing neuropsychological behaviour such as attention and motor activity.
Food sources of Zinc include – dark leafy vegetables, red meat, seafood, milk or alternatives, cereals etc.
Iron is suggested to play a role in executive functions. Iron involves in neuron myelination, haemoglobin synthesis and also a cofactor for a number of enzymes, specifically in neurotransmitter synthesis. Most studies have highlighted that iron deficiency may impact brain areas such as the hippocampus, changes in dopamine metabolism due to altered serotonergic neurotransmission and dopamine receptors 1,5. As a result, the incidence may impact the cognitive function especially in attention, IQ and concentration. Moreover, some studies have suggested a significant association between haemoglobin concentrations and cognitive performance 5. Therefore, adequate iron levels may promote adequate haemoglobin production, hence to support cognitive function development and academic achievements.
Food sources of Iron include – dark leafy vegetables such as spinach, nuts, red meat etc.
The human brain contains approximately 60% of lipid content. Thus there are existing literatures that suggest adequate intake of omega-3 fatty acids and maintaining such lipid compositions are crucial for children development, as they play an important role in brain tissues. There are three main types of omega-3 fatty acids – Docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and Alpha linolenic acid (ALA). ALA is a precursor of DHA/EPA that can be found in plants such as flaxseed and nuts; where DHA and EPA can be found mainly in fatty fish and seafood. In particular, DHA/EPA are likely to be more beneficial to health because ALA conversion to DHA/EPA is relatively slow in humans. There is emerging evidence suggesting omega-3 fatty acid may play a role on behavioural and learning performance 1,2,6. Adequate omega-3 fatty acids may optimize both verbal and non-verbal cognitive development, visual perception, attention, as well as executive function in children. It may also support memory and reaction time especially in younger adults. In particular, DHA is critical in cognitive function and is thought to be related to memory outcomes, with evidence suggesting that adequate DHA may optimize the speed of completing memory tasks 2,6.
Food sources of omega-3 fatty acids include – fatty fish, seeds, nuts.
Having a balanced diet promotes nutrition adequacy. Parents should be aware that dietary recommendations and requirements for children and adolescence should be individualized and dependent on body weight, composition and physical activity. If you’re unsure of whether you have adequate and optimal levels of nutrients, please get in touch with your healthcare provider.
Written by Jason Lam, Nutritionist, Rev Wellness
Learn more about Pure Encapsulations Liquid Zinc, EPA/DHA Gummies and Pure Pal Multivitamin with Iron
Disclaimer:
The information is for general education purposes only. These therapies are not substitutions for standard medical care and are not meant to be used by a patient alone. The Company assumes no liability for the author’s information, whether conveyed verbally or in these materials. All presentations represent the opinions of the author and do not represent the position or the opinion of the Company. Reference by the author to any specific product, process or service by trade name, trademark, or manufacturer does not constitute or imply endorsement or recommendation by the Company.
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