Dieta u trenujących dzieci ma znaczenie

Otrzymałem dzisiaj bardzo ciekawy wywiad do zmieszczenia na blogu w związku z tworzeniem jadłospisu i diety u aktywnych fizycznie dzieci. Co prawda nacisk tutaj został położony na piłkę nożną, ale sądzę, że można to także odnieść do wszystkich biegających

Jak dobrze zbilansować dietę u aktywnego dziecka? Co zwracać uwagę przy tworzeniu jadłospisu? Czy słodycze faktycznie są tak szkodliwe dla dzieci? Na te i inne pytania odpowiada Wojciech Zep, dietetyk współpracujący z młodzieżowymi Reprezentacjami Polski w piłce nożnej.

Czy dieta u dzieci trenujących piłkę nożną i inne sporty ma w ogóle znaczenie już w tak młodym wieku?

Oczywiście, że ma znaczenie! Czas dzieciństwa i dojrzewania jest okresem, w którym organizm rośnie najszybciej i potrzebuje odpowiedniej ilości składników budulcowych do prawidłowego rozwoju. Na przykład układ kostny, przed okresem

dojrzewania zwiększa swoją szczytową masę kostną o 25%.Dlatego odpowiednia podaż wapnia, witaminy D oraz produktów białkowych, ma bardzo istotne znaczenie w tym okresie życia dla układu kostnego.

Zwiększony wydatek energetyczny związany z aktywnością fizyczną oraz uczestniczenie w zawodach sportowych, przy niewłaściwych nawykach żywieniowych, mogą inicjować zaburzenia odżywiania i bezpośrednio mieć wpływ na zaburzenia wzrostu. Dodatkowo zbyt niska ilość dostarczanych kalorii i białka mogą mieć wpływ na układ hormonalny i niższą masę mięśniową oraz wzrost dziecka. To co jemy wpływa na nasze codzienne funkcjonowanie oraz tempo rozwoju,  dlatego zróżnicowana dieta uwzględniająca produkty z różnych grup m.in. warzywno-owocowe czy przetwory zbożowe,  u najmłodszych ma bardzo duże znaczenie dla prawidłowego wzrostu.

Na co najbardziej warto zwracać uwagę przy jadłospisie dziecka w wieku 8-12 lat?

Jadłospis z tygodnia na tydzień może się zmieniać, nie ma idealnego stałego menu, zmienia się to chociażby ze względu na dostępność sezonowych produktów spożywczych. Najważniejsze w żywieniu są nawyki żywieniowe, które warunkują to czy dieta jest prawidłowa czy nie oraz decydują o naszych przyzwyczajeniach żywieniowych w przyszłości. Do podstawowych nawyków należy: odpowiednie nawodnienie, systematyczność posiłków oraz jakość jedzenia.

Zapotrzebowanie na wodę dla 7-9 latka to 1.75 l na dobę, a u 10-12 latka – 2.1 l. Przy aktywności fizycznej zaleca się picie przynajmniej 0.5 l wody lub rozcieńczonego soku (2:1) na godzinę wysiłku.

Jeśli dziecko trenuje 4-5 razy w tygodniu należy zadbać o odpowiednią ilość dostarczonych kalorii. Najlepszym odzwierciedleniem prawidłowego wzrostu są siatki centylowe i jeśli w dwóch kolejnych badaniach (które najlepiej wykonywać co pół roku) nie widać przyrostu masy ciała, wtedy należy zainteresować się tematem i sprawdzić co się dzieje. Może dziecko trenuje za mocno i za dużo!

W diecie aktywnego 8-12 latka nie powinno zabraknąć pełnowartościowego białka, w przynajmniej 3, a  optymalnie w 4 posiłkach w ciągu dnia. Najlepiej w postaci jajek, mięsa drobiowego i cielęcego, ryb morskich lub produktów nabiałowych tj. sery twarde oraz twarogowe (o ile jest dobra tolerancja). Można korzystać również jako uzupełnienie diety z białek roślinnych takich jak soja, ciecierzyca, soczewica, orzechy i nasiona czy rośliny strączkowe. Dieta powinna być urozmaicona, a produkty powinny uwzględniać wszystkie grupy produktów. Najlepiej jeśli w jadłospisie pojawiają się węglowodany złożone o niskim lub średnim indeksie glikemicznym np. w postaci makaronu. Obowiązkowo należy włączyć przynajmniej trzy porcje warzywa i dwie porcje owoców, które są podstawą piramidy żywieniowej. Owocowo-warzywne porcje można spożywać w formie świeżej, ale też wygodnej formie soków lub musów. Tłuszcze powinny pokrywać od 25-35% całkowitego zapotrzebowania kalorycznego. Nasycone tłuszcze takie jak masło, śmietana czy wieprzowina powinny stanowić nie więcej niż 10% całkowitej energii, nie należy ich wykluczać z diety, ale trzeba je ograniczyć. Należy pamiętać o odpowiedniej podaży wielonienasyconych kwasów tłuszczowych n-6, a zwłaszcza n-3, które powinny być dostarczane w ilości >250 mg/dzień (od 2 do 18 r.ż). Należy ograniczyć lub całkowicie wyeliminować z diety kwasy tłuszczowe, które znajdują się w produktach zawierających utwardzone oleje roślinne. Można je znaleźć w pączkach, czekoladzie, chipsach i włączyć tłuszcze jedno i wielonienasycone znajdujące się w orzechach, nasionach, oliwie z oliwek, oleju rzepakowym, oleju kokosowym, tłustych rybach  morskich oraz awokado.

Jak najlepiej przygotować organizm pod względem żywieniowym na duży wysiłek fizyczny, jakim jest udział w turnieju rangi „Z Podwórka na Stadion o Puchar Tymbarku”?

Przed turniejem należy zwiększyć ilość węglowodanów w posiłkach. Na dwa dni przed pierwszym meczem warto zwrócić uwagę, żeby przynajmniej pięć razy w ciągu dnia pojawiły się węglowodany, najlepiej w postaci ciemnego pieczywa, płatków owsianych, miodu, suszonych owoców , brązowego ryżu lub makaronu pełnoziarnistego oraz soku owocowego. Trzeba również pamiętać że organizm powinien mieć odpowiedni czas odpoczynku przed turniejem, dlatego wyśpij się dobrze!

Co warto jeść przed meczem a co po meczu?

Przed meczem unikamy produktów ciężkostrawnych takich jak papryka, grzyby, ogórek, pomidory ze skórką, orzechów oraz kiełbasek, parówek, racuchów, dużej ilości masła, tłustych szynek, salami, dużej ilości żółtego sera oraz twarogu. Przed wysiłkiem posiłek powinien być lekkostrawny, dostarczający białko, najlepiej 2,5-3,5 godziny przed wysiłkiem.

Bezpośrednio po zakończonym meczu, najlepiej do 30 minut po, należy dostarczyć porcję energii. Najszybciej można tego dokonać zjadając banana lub wypijając sok owocowy. Może to być również porcja musu owocowego lub kanapka z dżemem i masłem albo koktajl z owocami. Następnie, do dwóch godzin po meczu, należy spożyć pełnowartościowy posiłek uwzględniający mięso, produkty skrobiowe oraz warzywa. Warzywa pełnią ważną rolę w organizmie, dlatego nie można o nich zapominać. Po zakończonym meczu należy w pierwszej kolejności przywrócić energię mięśniom, dopiero w drugiej kolejności dostarczamy białko, które pełni funkcję budulcowe i regulacyjne.

 Czy rodzice powinni kategorycznie ograniczać słodycze w menu dzieci uprawiających sport?

Nie wszystkie słodycze są takie same i nie można ich wrzucać do jednego worka! Nadmiar cukru nie jest zdrowy, ale odpowiednia porcja węglowodanów może okazać się czasami potrzebna. Warto zastanowić się co dostarcza nam dany produkt, czy znajdują się tam tłuszcze utwardzone, czy są cukry rafinowane czy jest dodatek środków konserwujących czy inne substancje których nie chcemy w słodyczach. Jeśli tak to bez dwóch zdań, należy dziecku ograniczyć  takie produkty. Nie chcemy żeby dziecku szkodziły niezdrowe produkty.

Oczywiście przy mocnym wysiłku możemy wesprzeć młody organizm produktami, które we właściwy sposób mogą zastępować słodycze, mogą to być suszone owoce, batoniki zbożowe, koktajl owocowy przygotowany na wodzie, mleku (może być również roślinne) lub kefirze, albo mus owocowy lub owocowo-warzywny, panna cotta lub deser mleczny, ale nie czekolada!

Czy w trakcie okresu, gdy dziecko będzie podejmowało większy wysiłek niż zwykle – sugeruje się znacznie rozbudowane menu, złożone z większej ilości posiłków?

W trakcie mocnego wysiłku (90-120’) faktycznie należy zwiększyć liczbę posiłków, ze względu na to że w trzech, a nawet czterech posiłkach, nie dostarczymy wystarczającej porcji energii. Dlatego rozbijamy całkowite zapotrzebowanie energetyczne na dodatkowe posiłki w ciągu dnia. Menu nie powinno być zdecydowanie bardziej rozbudowane niż zazwyczaj, można zwiększyć porcję, a posiłki powinny być systematyczne co ok. 2-3 godziny. Warto zwrócić uwagę na powysiłkowe przekąski, które w szybkim tempie dostarczają energię do następnego wysiłku.

Czy turniej „Z Podwórka na Stadion o Puchar Tymbarku”, który często dla dzieci jest pierwszym poważnym wyzwaniem sportowym jest jednocześnie dobrą okazją do sprawdzenia czy nawyki żywieniowe młodego sportowca są odpowiednie?

Właściwe odżywianie jest kwestią nawyków i odpowiedniego dobierania produktów spożywczych do tego, czego organizm potrzebuje, w zależności od intensywności wysiłku. Oczywiście turniej „Z podwórka na stadion o Puchar Tymbarku” jest dobrym testem, żeby sprawdzić które produkty najlepiej toleruje organizm i które produkty dają więcej energii, a które mniej. Pamiętajcie, że po meczach nie zawsze mamy ochotę jeść, ale powinniśmy chociaż wypić sok, żeby organizm mógł zacząć się regenerować.

Jaki błąd najczęściej popełniają rodzice przy doborze diety dla swoich dzieci?

W mojej opinii jest kilka błędów popełnianych przez rodziców. Pierwszy z nich to „targowanie się” jedzeniem…. „Jak zrobisz to dostaniesz to… np. Jak zjesz obiad to dostaniesz deser…”. Jedzenie nie powinno być tematem dyskusji. Niesystematyczne posiłki lub ciągłe podjadanie przekąsek sprawiają, że dziecko nie chce jeść, co wtedy? Niestety żaden  produkt wspomagający apetyty w stu procentach nie pomoże, trzeba wrócić do podstawowych posiłków i sprawdzić, w którym miejscu popełniamy błąd żywieniowy. Jeśli już chcemy umilić dzień deserem, nie powinien on pojawiać się bezpośrednio po obiedzie, a dopiero po 2-3 godzinach, jako osobny posiłek, unikniemy wtedy nakładania się energii z deseru na obiad. Kolejnym błędem jest niedostosowywanie planu dnia i obowiązków, do jedzenia, czyli nie ma czasu na jedzenie, bo są już inne sprawy zaplanowane, takie jak trening czy dodatkowe zajęcia. Bardzo często rodzice nie zdają sobie sprawy w ilu procentach dzieci naśladują rodziców, podobnie jest w kwestii żywienia, dając złe przykłady w kuchni, dziecko na pewno nie nabierze zdrowych nawyków żywieniowych. Jakość produktów spożywczych jest sprawą  indywidualną. Oczywiście można dyskutować na temat mleka krowiego, produktów bezglutenowych czy unikaniu konserwantów, słodzików i barwników. Ale jak ze wszystkim należy zachować umiar i rozsądek.

Czy wśród najmłodszych graczy da się zaobserwować różnicę w ich  wynikach sportowych ze względu na dietę?

Różnica może nie będzie widoczna na początku, ale jeśli jest do rozegrania kilka meczów, wtedy różnica jak najbardziej może być zauważalna. Należy pamiętać, że efekt stosowania prawidłowej diety w tym wieku jest nastawiony na długofalowość, efekty widać dopiero w perspektywie czasu, objawia się zdrowiem i brakiem kontuzji.

Tabela. Propozycje przekąsek i posiłków przed treningiem.

PRZEKĄSKI POSIŁKI
  • świeże owoce (2 szt.)
  • mus owocowy
  • sok owocowy
  • kanapka razowa posmarowana dżemem niskosłodzonym, miodem, masłem orzechowym lub humusem
  • batonik zbożowy albo batonik z suszonymi owocami
  • kartonik albo kubeczek suszonych owoców np. moreli, rodzynek
  • płatki śniadaniowe z mlekiem
  • płatki śniadaniowe z mlekiem i bananem
  • razowe krakersy

 

  • kanapka z tuńczykiem lub   kurczakiem
  • spaghetti z sosem pomidorowym albo chudym sosem bolońskim
  • naleśniki z konfiturą malinową lub musem owocowym
  • ryż albo makaron z kurczakiem albo soczewicą
  • kus kus z grillowanym kurczakiem i gotowanymi brokułami
  • kasza jaglana z suszonymi owocami i miodem
  • zupa z soczewicy/warzyw albo rosół-podany z chlebem razowym

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