資料來源:註冊營養學家(公共衛生)(英國)吳珮瑜
很多小朋友有一些皮膚乾燥,甚至有濕疹問題。家長也會很努力幫助小朋友,尋找適合他們使用的保濕品或護膚品。其實除了外用的護膚品,我們也要留意小朋友的飲食,最直接的方法當然是多喝水,喝水要喝多少才足夠呢?
原來我們身體對水分的需求,其實深受天氣影響,例如天氣乾燥就需要多些水分、有小朋友的活動量及他流了多少汗。食物裡的水分也影響了他們對水的需求,如果小朋友在大概3至4個小時裡有一次小便,而小便是淺黃色的,也沒有明顯的尿味,大便也不會很硬,不會排便很辛苦,通常都代表水分足夠。
Source: Registered Dietitian (Public Health) (UK), Ng Pui-Yu
Many kids have dry skin or even eczema, and their parents work hard to find the right moisturizers and other skin care products for them. In fact, in addition to topical skincare products, we should also pay attention to children’s diets. The most direct way, of course, is to drink more water. How much water should be drunk?
In fact, our body’s need for water is deeply influenced by the weather. For example, in dry weather, we need more water, as well as to account for children’s activity levels and how much they sweat. The water content in food also affects their need for water. If a child urinates every 3 to 4 hours and the urine is light yellow with no strong odor and the stool is not very hard and does not cause difficulty during bowel movements, it usually means that their water intake is sufficient.
而2至5歲的幼兒一天,大概就需要4至5杯流質,當然是以水分為主是最好的。另外不飽和脂肪酸,例如奧米加3對維持細胞膜完整很重要,它可以阻隔了一些有害的物質,使皮膚比較濕潤及有彈性。如果有皮膚敏感或濕疹等問題,奧米加3脂肪酸更加可以幫助舒緩一些過激的免疫反應。
另外我們要避免一些食物,例如糖果、餅乾及白麵包這些精製的食物,多選擇一些低升糖指數的食物,例如糙米及全麥麵包,這些對控制敏感情況很重要。當然還有抗氧化物質,包括常見的維他命A、C及E,其實這些在不同顏色的蔬菜、水果或果仁中也會有維他命A、C及E,它亦是一些很好的抗氧化來源。
For children aged 2 to 5, they need about 4 to 5 cups of fluid a day, and water should be the main source. Unsaturated fatty acids, like omega-3, are also important for maintaining the integrity of cell membranes, which keep harmful substances out and keep the skin moist and flexible. Omega-3 fatty acids can also help calm immune responses that are too strong in people with skin allergies or eczema.
We should also avoid certain foods, such as candies, cookies, and white bread, which are refined foods. Instead, we should choose low-glycemic index foods, such as brown rice and whole wheat bread, which are important for controlling sensitive conditions. Antioxidants, including common vitamins A, C, and E, are also important and can be found in fruits, vegetables, and nuts of different colors, making them great sources of antioxidants.
總結來說,要有健康的皮膚,除了要有足夠的水分,每個星期應該食兩次脂肪含量高的魚,例如三文魚或黃花魚,也可以用原味的果仁、水果等等,來代替一些餅乾、糖果作為小食,多吃不同種類的蔬果是比較理想的。
順帶一提,如果小朋友咀嚼能力還未發展良好,有機會進食果仁時怕他噎到,所以我們要找一些例如松子仁,這些比較小的果仁,也是一些可取的選擇。
In summary, to have healthy skin, in addition to having enough water, you should eat high-fat fish such as salmon or yellow croaker twice a week. You can also replace some cookies and candy with plain nuts, fruits, and so on, and it is ideal to eat a variety of vegetables and fruits.
By the way, if a child’s chewing ability is not well developed, there is a chance of choking when eating nuts. Therefore, we should choose some smaller nuts, such as pine nuts, which are also a good option.