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تغذیه کودکان فوتبالیست نونهال و نوجوان و مدرسه فوتبال

فوتبال تهران تغذیه, تغذیه کودکان, مطالب و تمرینات آموزشی تغذیه کودکان فوتبالیست نونهال و نوجوان و مدرسه فوتبال
تغذیه کودکان فوتبالیست نونهال و نوجوان

تغذیه تغذیه کودکان مطالب و تمرینات آموزشی

تغذیه کودکان فوتبالیست نونهال و نوجوان و مدرسه فوتبال

ب پشتیبان سایت

تغذیه کودکان فوتبالیست نونهال و نوجوان و مدرسه فوتبال یکی از مهم ترین مواردی است که مربیان و مسئولین هر باشگاه ورزشی باید برای آن برنامه ریزی ویژه داشته باشند.

کودکان فوتبالیست برای انجام تمرینات فوتبال و همچنین فعالیت های روزمره خود نیاز به مواد غذایی مفید و مغذی دارند تا بتوانند تمرینات فوتبالی و دیگر کارهای روزانه خود را به بهترین شکل ممکن انجام دهند. علاوه بر این کودکان برای حفظ سلامت خود و همچنین رشد مناسب قد و وزن خود نیازمند تغذیه مناسب می باشند.

تغذیه مناسب کودکان فوتبالیست

تغذیه مناسب کودکان فوتبالیت چه تغذیه ای است؟ و باید به شکل باشد؟
تغذیه مناسب برای کودکان فوتبالیست باید یک برنامه غذایی دارای تعادل باشد. یعنی شامل سه وعده اصلی صبحانه، ناهار و شام و همینطور شامل دو میان وعده ( بین صبحانه و ناهار و بین ناهار و شام ) باشد.
این برنامه علاوه بر داشتن تعادل باید متنوع نیز باشد.
کودکان فوتبالیست معمولا برنامه ورزشی مناسب و مداومی دارند که باید یک برنامه غذایی مناسب و متعادل نیز در کنار آن قرار دهند. علاوه بر این دو داشتن یک برنامه خواب و استراحت به موقع و کافی نیز برای کودکان فوتبالیست لازم و ضروری می باشد.
این رعایت کردن اصول اصلی مثلث تمرین، تغذیه و استراحت است که وجه تمایز یک فوتبالیست حرفه ای با مبتدی را مشخص می کند.

تغذیه کودکان فوتبالیست نونهال و نوجوان

برنامه غذایی کودکان فوتبالیست و نونهال شامل چه مواردی باید باشد

برنامه غذایی تمام کودکان نه فقط فوتبالیست ها و ورزشکاران باید شامل نان و غلات، شیر و لبنیات، انواع میوه ها، سبزی ها و سالاد ها، گوشت و تخم مرغ، انواع حبوبات و مغز ها باشد.

1- نان و غلات
گروه غذایی نان و غلات شامل انواع نان ها، برنج، ماکارونی، انواع بیسکویت ها و . . . می باشد. کودکان فوتبالیست برای تامین انرژی مورد نیاز خود باید روزانه از این گروه مواد غذایی حتما استفاده کنند.

تغذیه کودکان فوتبالیست نونهال و نوجوان

2- شیر و لبنیات
این گروه شامل انواع لبنیات از قبیل شیر، ماست، پنیر، دوغ، کشک، بستنی و . . . می باشد. با توجه به اینکه کلسیم ، منیزیم، فسفر، و پروتئین برای افزایش قد و وزن کودکان ضروری می باشد و این گروه غذایی منبع کلسیم، منیزیم، فسفر و پروتئین می باشد، لذا مصرف این گروه برای افزایش قد و وزن و همینطور محکم شدن استخوان ها و داشتن دندان های سالم و سلامت کلی بدن لازم و ضروری می باشد.
هر واحد از این گروه غذایی برابر با یک لیوان معمولی شیر یا ماست ، حدو 30 تا 40 گرم پنیر و یا 6 قاشق مربا خوری بستنی ساده می باشد. کودکان نیازمند مصرف روزانه 3 تا 4 واحد از این گروه غذایی می باشند.

تغذیه کودکان فوتبالیست نونهال و نوجوان

کودکانی که در معرض چاقی هستند، باید از شیر ولبنیات کم چرب استفاده کنند. و حتما از نوع پاستوریزه آن ها استفاده کنند. مصرف شیرکاکائو بعد از تمرین برای فوتبالیست ها بسیار مفید می باشد، البته در مواقع معمولی بهتر است که شیر به صورت ساده و یا مخلوط با موز مصرف شود و از اضافه کردن مقدار زیاد کاکائو و یا نسکافه به آن خوداری شود.

3- انواع میوه ها
میوه ها مواد معدنی و ویتامین های مورد نیاز بدن را تامین می کنند. این گروه شامل انواع میوه های تازه و همینطور انواع خشکبار ( توت خشک ، برگه زردآلو، برگه هلو ، انجیر و . . . ) می باشد. از این گروه روزانه حداقل 5 واحد باید مصرف شود. هر واحد این گروه معادل 1 عدد میوه متوسط مانند سیب ، پرتغال و یا نصف لیوان آبمیوه تازه یا کمپوت میوه می باشد.
کودکانی که معرض افزایش وزن هستند می توانند از این گروه غذایی به خوبی بهره ببرند، مصرف میوه در میان وعده ها می تواند تا حدودی باعث سیری شود و اشتها فرد را در هنگام وعده های اصلی کاهش دهد. با این کار علاوه بر تامین مواد معدنی مورد نیاز بدن با مصرف میوه ها از افزایش بیش از اندازه وزن نیز جلو گیری می شود.

تغذیه کودکان فوتبالیست نونهال و نوجوان

مصرف زیاد میوه های شیرین مانند خربزه، زردآلو و طالبی برای کودکانی که در معرض افزایش وزن هستند به هیچ عنوان توصیه نمی شود. و همینطور از جایگزین کردن این میوه ها و میوه های دیگر به جای وعده غذایی اصلی باید خود داری کرد. چرا که نه تنها باعث کاهش وزن نمی شود بلکه به طور عکس عمل کرده و باعث افزایش وزن نیز می شود.

4- سبزی ها و سالاد ها
سبزی ها و سالاد ها نیز به مانند گروه میوه ها بیشتر برای تامین ویتامین ها و مواد معدنی مورد نیاز کودکان فوتباللیست به کار می روند. این گروه شامل انواع سبزی ها مانند کاهو ، اسفناج ، بامیه ، کرفس ، گیشنیز و . . . می باشد.
کودکان فوتبالیست حداقل باید روزانه 5 واحد از گروه سبزی ها و سالاد ها استفاده کنند. هر واحد این گروه حدودا یک بشقاب میوه خوری سبزی خوردن و یا 3 الی 4 قاشق غذا خوری سبزیجات پخته و یا یک بشقاب سالاد کاهو یا سالاد شیرازی می باشد.

تغذیه کودکان فوتبالیست نونهال و نوجوان

5- گوشت و تخم مرغ
این گروه شامل انواع گوشت های قرمز مانند گوشت گوسفند ، گوساله و گوشت های سفید مانند مانند ماهی ، میگو ، مرغ و دیگر پرندگان می باشد. همینطور تخم مرغ و حبوباتی مانند نخود ، عدس ، لوبیا و لپه که دارای پروتئین هستند و همچنین مغزها مانند گردو ، پسته ، بادام و فندق که دارای پروتئین هستند جزء این دسته می باشند.
این گروه معدن آهن ، روی ، منیزیم و پروتئین می باشد. از همین رو کودکان فوتبالیست باید به طور متوسط روزانه حداقل 2 الی 3 واحد از مواد غذایی این گروه میل کنند.
هر واحد این گروه حدودا معدل 60 تا 90 گرم گوشت یعنی نصف سینه متوسط مرغ و یا دو تکه گوشت خورشی یا گوشت چرخ کرده می باشد.
یک عدد تخم مرغ و یا نصف لیوان حبوبات آب پز نیز معادل یک واحد از این گروه می باشد.

تغذیه کودکان فوتبالیست نونهال و نوجوان

توصیه های کلی برای تغذیه کودکان فوتبالیست نونهال و نوجوان

  • بازیکنان باید وعده اصلی قبل از تمرین را حداقل سه الی چهار ساعت قبل از شروع تمرین بخورند.
  • بازیکنان حداقل 3 الی 4 ساعت قبل از تمرین و 2 الی 3 ساعت بعد از تمرین نباید لبنیات مصرف کنند.
  • قبل از تمرین حین تمرین و بعد از تمرین باید به طور مداوم مایعات مصرف شود.
  • از مصرف شیرینی تر ، مربا ، شکلات ، قند و شکر به مقدار زیاد و همینطور مصرف زیاد انواع نوشابه های گازدار خوداری شود.
  • مربیان و مسئولین باشگاه برای پی بردن به رشد طبیعی قد و وزن بازیکنان باید حداقل هر سه ماه یکبار قد و وزن بازیکنان را چک کنند و با متخصصین تغذیه درمیان بگذارند تا در صورت بروز بیماری های تغذیه ای و یا کاهش یا افزایش وزن بازیکنان اقدامات لازم صورت گیرد.
  • بازیکنان باید از خوردن غذا های خیابانی مانند انواع فست فودها ( پیتزا ، همبرگر ، چیز برگر و… ) همینطور انواع ساندویچ ها و سرخ کردنی ها مانند ( سیب زمینی سرخ کرده ، فلافل ، سمبوسه ، سوسیس و کالباس ) جدا خوداری کنند.
  • کربوهیدارت باید بخش اصلی وعده غذایی قبل از تمرین باشد که انرژی مورد نیاز بازیکن را در هنگام تمرین فراهم کند.
  • خوردن غذا های با چربی بالا مانند سس مایونز ، کنسرو های چرب ، غذا های سرخ کردنی و همینطور مواد غذایی چرب و شور مثل انواع چیپس ، پفک ، پنیر پیتزا و … برای کودکان ممنوع می باشد.
  • حداقل 2 بار در هفته از خوراکی های پخته شده مثل خوراک لوبیا و عدس و یا آش سنتی استفاده شود. همینطور حداقل 4 الی 5 هفته وعده در هفته از انواع گوشت استفاده شود.
  • باشگاه ها هر چند وقت یکبار باید جلسه های تئوری مبنی بر اهمیت تغذیه برگزار کنند و در این جلسات باید پیرامون تغذیه کودکان فوتبالیست نونهال و نوجوان صحبت شود، نکات جدید آموزش داده شود و نکاتی قبلی مجدادا یادآوری شوند. کودکان فوتبالیست برای تامین انواع ویتامین ها و مواد معدنی مورد نیاز بدن خود باید به طور مداوم از سبزی ها ، میوه ها ، آبمیوه ها و انواع سالاد استفاده کنند.
  • بازیکنان باید سعی کنند، حین خوردن غذا، از مصرف نوشیدنی ( آب ، نوشابه های گاز دار ، دوغ ، دوغ گاز درا ) خوداری کنند. و همینطور باید لقمه های خود را به طور کامل بجوند ودر هنگام غدا خوردن به هیچ عنوان عجله نکنند. در صورت نیاز به آشامیدن مایعات باید حداقل نیم ساعت بعد از صرف وعده غذایی آب و یا دوغ میل کنند.
  • خواب کافی به همراه تغذیه صحیح برای کودکان فوتبالیست لازم و ضروری می باشد. کودکان باید 8 الی 10 ساعت خواب در شبانه روز داشته باشند. همچنین در روزهایی که بازیکنان تمرین ندارد نباید فعالیت های بدنی فراموش شود.
  • به هیچ عنوان نباید هیچکدام از وعده های اصلی غذایی یعنی صبحانه ، ناهار ، شام از برنامه غذایی حذف شود و به علاوه بر وعده های اصلی میان وعده ها نیز باید طبق برنامه غذایی که متخصص داده است انجام شوند.
  • بهترین ساعت برای میان وعده بین صبحانه و ناهار ساعت 9 الی 10 و برای میان وعده بین ناهار و شام ساعت 17 الی 18 می باشد
  • عادت های غذایی پدر ها و مادر ها به طور مستقیم روی کودکان تاثیر می گذارد. بنابراین اگر والدین می خواند فرزندی سالم داشته باشند و در مسیر موفقیت فرزند خود قدمی بردارند، ابتدا خود باید تمام عادت های بد غذایی را کنار گذاشته و با استفاده کردن از برنامه های غذایی مناسب برای خود، فرزندان خود را نیز به انجام دادن این کار تشویق کنند.

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له

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