kuidas toetada lapse tervist? - tammiste lasteaed · 2019. 3. 1. · pillow fi ght play air guitar...
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Kuidas toetada lapse tervist?
Kuidas toetada lapse tervist? 16. jaanuar 2019 Aitähh Sulle, kallis lapsevanem, kes Sa vähegi hoolid oma lapse tervisest ja leidsid aega oma kiires graafikus tulla täna siia ja kuulata ning kaasa rääkida.
Oled sammuke lähemal tervislikumale tulevikule!
Koostas: Kadri Janson (füsioterapeut ja ema)
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Haigekassa infoleht
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KMI= kehakaal (kg)/ pikkus m2 Näiteks 130cm (1,3m) pikk poiss, kes kaalub 25 kg, tema KMI on 14,8 ja see on normaalne KMI
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Tähtsamate vitamiinide nimetused, tähistused ja olulisemad allikad
Rasvlahustuvad vitamiinidVitamiini tähis
Vitamiini nimi Parimad allikad
A retinoidid kala- ja loomamaks, või, karotenoidid – oranžid ja kollased köögiviljad (paprika, porgand, apelsin, papaia)
D kaltsiferoolid kalarasv, munakollane, või, pärm, rikastatud piimatooted ja määrdemargariin
E tokoferoolid taimsed õlid, seemned, pähklid, oliivid, täisterajahuK füllokinoonid spinat, kapsas, hernedVesilahustuvad vitamiinidVitamiini tähis
Vitamiini nimi Parimad allikad
B1 tiamiin idud, sealiha, pärm, kaerahelbed, täisteraviljatooted, pähklid
B2 riboflaviin maks, pärm, mandlid, muna, juust, brokoli, kaunviljad, kliid, seemned, spinat
PP, B3 niatsiin, nikotiinhape, niatsiinamiid, nikotiinamiid
kliid, maks, pärm, seemned, pähklid, idud, kala, linnuliha, seened
B5 pantoteenhape maks, pärm, kaunviljad, seened, pähklid, munad, kana, kartul, tomat, piim
B6 püridoksiin idud, kliid, kala, maks, pärm, pähklid, kana, kaunviljad, sea- ja veiseliha, munakollane, banaanid
H biotiin munakollane, pärm, maks, pähklid, kama, idud, neerudB9, 10, 11
folaadid, foolhape, folatsiin
pärm, maks, kaunviljad, idud, kliid, spinat, brokoli, lillkapsas, rohelised taimeosad, paprika, pähkel, maasikad, neerud
B12 kobalamiinid maks, munakollane, kala(konserv), juust, veiseliha, kana, piim
C askorbiinhape puu- ja köögiviljad, marjad, mahl - astelpaju, kibuvits, mustsõstrad, tikrid, maasikad, paprika, kaalikas, brokoli, tomat, kapsas, kartul, tsitruselised, kiivi
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BUILDYOURBESTDAY.COM
VISIT BUILDYOURBESTDAY.COM AND CREATE THE BEST DAY EVER!
SWEATA best day wouldn’t be complete
without at least 60 minutes ofheart-pumping physical activity.
If you’re 5 to 13 years old, you need 9 to 11 hours of uninterrupted sleep each night, and if you’re 14 to 17, you need 8 to 10 hours.
You can’t have a best daywithout several hours of
light physical activity.
No more than 2 hours of recreational screen time each day and limited sitting
for extended periods.
STEP
Draw your favourite activities from each speed of the Canadian 24-Hour Movement Guidelines and share with the class.
________________́ S FAVE 4YOUR NAME
SLEEP SIT
CAN
ADIA
N
24-HO
UR MOVEMENT GUIDELINES
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BUILDYOURBESTDAY.COM
VISIT BUILDYOURBESTDAY.COM AND CREATE THE BEST DAY EVER!
SWEAT ACTIVITIESCANADIAN 24-HOUR MOVEMENT GUIDELINESYou can’t have a best day without at least 60 minutes of heart-pumping physical activity. Here are some ideas to get you started!
Chase the boysCapture the fl ag
Ball hockey Chase the girlsChase a fairyBike that churns ice cream
Climb a mountain
Chase bubbles
Go to battle Hit a home runGolf Gymnastics Jungle gym Kick the can LacrosseJump on my parents’ bed
Shoot hoops
Climb the CN Tower
FootballDouble DutchDance FrisbeeEscape prisonDodgeball Giant ball pitFly in the sky
Ride a unicorn Run in the hallsRugbyRoll down a hill Run with my dog
Run for the busRollerblading Run from zombies
Martial arts
Play hockey with a pro
PaintballMoonwalk Obstacle course
Race my friends
Recess on MarsPogo stick Ride a horseRace a cheetah
Surfi ng, dudeSnowball fi ghtSkateboarding Swim from sharks
SoccerSledge hockey Swim in a lakeSumo-suit wrestling
Swim with mermaids
Tug-of-warTake shots on a pro hockey goalie
Swing to the sky
Take shots on a pro TennisSword fi ghta pirate
Trampoline
Bouncy castle
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BUILDYOURBESTDAY.COM
VISIT BUILDYOURBESTDAY.COM AND CREATE THE BEST DAY EVER!
STEP ACTIVITIESCANADIAN 24-HOUR MOVEMENT GUIDELINESYou need several hours of light physical activity. Look at all the things you could do!
Backyard camping
Build a tree fortBuild a fort Climb a beanstalk
Balloon volleyball
Catch frogsBuild a sandcastle
Bowling Clean my roomBuild a snowman
Go on a date Help with chores
Go-karting HopscotchGo shopping Hide-and-seekHacky sackGo to the zoo Hit a piñataHelp cook dinner
Sail a pirate ship
Tube on a riverSwing Walk the plankSlide down a fi re pole
Visit the aquarium
Thumb warsSplash pad Walk my dogTreasure hunt
Collect bugs Fingerpaint the wall
Duck, duck, goose
Food fi ghtDogsledding Fly a drone Explore a parkDrum pots and pans
Fly a kiteExplore caves
Make mud angels
Play fetchPin the tail on the donkey
Roll in mudMusical chairs Play in the sprinkler
Play air guitarPillow fi ght Ride the grocery cart
Play dress-up
Juggle Make a booby trap
Leapfrog
Mini-putt
Jump in a leaf pile
Make a movieLimboJump in puddles
Marco PoloLip-sync like a rock star
Wash my dog WheelbarrowingWater-balloon fi ght
YogaWaterslide
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BUILDYOURBESTDAY.COM
VISIT BUILDYOURBESTDAY.COM AND CREATE THE BEST DAY EVER!
SIT ACTIVITIESCANADIAN 24-HOUR MOVEMENT GUIDELINESNo more than 2 hours of recreational screen time and limited sitting for extended periods.
Arts and crafts DaydreamChat with grandparents
Bake cookies
Do my hair
ColouringBuilding blocks Cuddle puppies
Make music Paper airplanesMake secret potions
Paint my nailsMake funny faces
Eat my favourite food
Host a tea partyGo fi shing Hot air balloon ride
Homework Jigsaw puzzle
Pick my nosePass notes Perform magic Play board games
Play with toys Staring contestRide a Zamboni
Limo rideKaraoke
Text a friend Unwrap presents
Tablet time Take selfi es Virtual reality experience
Watch cartoons
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BUILDYOURBESTDAY.COM
VISIT BUILDYOURBESTDAY.COM AND CREATE THE BEST DAY EVER!
SLEEP ACTIVITIESCANADIAN 24-HOUR MOVEMENT GUIDELINESA best day always ends with a good night of uninterrupted sleep.
Sleep in a bed fi lled with
kittens
Sleep in a mermaid blanket
Sleep in a hammock
Sleep in a castle
Sleep in a spaceship
Sleep in the backyard
Sleep in my own bed
Sleep in my parents’ bed
Sleep in the jungle
Sleep on 100 mattresses
Sleep on a magic carpet
Sleep on a cotton candy
cloud
Sleep on a bed of slime
Sleep on a waterbed
Sleep on the sofa
Sleep under the stars
Sleep under the sea
Sleep under fi reworks
Sleepover party