Uyazi ukuthi kubalulekile ukugcwalisa amapuleti ezingane zakho ngokudla okunempilo. Kodwa lokho okuthela ezingilazini zabo kubalulekile, futhi. Uma izingane zakho zidla izinto ezinoshukela omningi, yisikhathi sokucabanga kabusha ngeziphuzo zazo.
Ngakho yini ongayinika yona esikhundleni salokho? Impendulo ilula. “Kunezinto ezimbili kuphela okufanele izingane ziziphuze: ubisi namanzi,” kusho uLisa Asta, MD, udokotela wezingane e-Walnut Creek, CA.
Yenza i-Splash Nge-H2O
Okuhle kakhulu ngamanzi ukuthi ayiziro-calorie esiza izicubu nengqondo ukuthi ihlale imanzi, kusho uRene Ficek, RD, isazi sezokudla eChicago.
Ukuthi izingane zidinga malini usuku ngalunye kuncike eminyakeni yazo, uma zingumfana noma intombazane, isimo sezulu, nokuthi zikhuthele kangakanani, kusho u-Kristi King, RD, udokotela ophakeme wezokudla kwezingane e-Texas Children's Hospital e-Houston.
Njengomthetho ojwayelekile, nansi ingakanani i-H2O okufanele iphuze izingane nsuku zonke:
- Izingane ezisacathula: 2 kuya ku-4 izinkomishi
- Iminyaka engu-4-8: izinkomishi ezi-5
- Iminyaka engu-9 -13: izinkomishi eziyi-7 kuye kweziyi-8
- 14 nangaphezulu: 8 kuya ku-11 izinkomishi
Uma izingane zakho zisezemidlalo noma zigijima nje, zizodinga okwengeziwe. Ngaphambi nangemuva kokudlala, banikeze izinkomishi ezimbili noma ezintathu ngaphezulu. Ngesikhathi sekhefu, zenze zithathe ama-gulp amakhulu ayisithupha kuya kwayisishiyagalombili.
Uma amanzi angenalutho engantanti isikebhe somntanakho, phakamisa i-jazz, kusho iNkosi. Engeza ikhukhamba, i-mint, amajikijolo, i-ginger, noma i-cherries.
Izingane zakho nazo “zingakwazi ukudla” amanzi azo. Izithelo nemifino efana nekhabe nolethisi nakho kuyanelisa, esho.
Ubisi Ukudla Kwabo
Ubisi lunikeza izingane i-calcium nezinye izakhamzimba ezizidingayo, kusho uFicek.
Izingane ezingaphansi kweminyaka engu-2 kufanele ziphuze ubisi lonke ngaphandle uma zikhuluphele. Kepha ngemuva kwalokho, shintshela kokungewona amafutha, kusho u-Asta.
Umgomo wezingane eziphakathi kweminyaka engu-1 no-9 yizinkomishi ezingu-2 ngosuku. Izingane ezindala kufanele zibe nezinkomishi ezi-3.
Izingane zakho aziluthandi ubisi? Zama le mibono:
- Yenza ukuphuza kube mnandi kwabancane ngokuphakela izinkomishi ezinhle noma ngotshani obungenangqondo.
- Faka ubisi esobho likatamatisi, i-oatmeal, nokunye ukudla.
- Faka ushokoledi omncane noma ukunambitheka kwe-strawberry ukuze unonge ukunambitheka.
Ukuya Kujusi Noma Ukungayi Kujusi?
Igcwele amavithamini nemisoco, ijusi yesithelo engu-100% ILUNGILE ezinganeni ngezinye izikhathi - kodwa kufanele ubeke umkhawulo ukuthi zithola malini. I-American Academy of Pediatrics incoma ukuthi izingane ezineminyaka ephakathi ko-1 no-6 zingabi ngaphezu kwama-ounces angu-6 ngosuku, futhi zingadluli ama-ounces angu-12 ezinganeni ezindala kuno-7.
Kungani unciphisa amajusi? Zilayishwe ushukela. Ama-ounces ayisishiyagalombili ejusi yawolintshi, isibonelo, anesisindo esingamagremu angu-22 kashukela nama-calories angu-110.
Gwema iziphuzo zejusi, ngoba zinengxenye nje yejusi yangempela futhi zinezinto eziningi ezimnandi.
Iziphuzo Zokuyeka Isikhathi esiningi
Eminye ingane yakho okufanele ibe nayo kanye nje ngesikhathi:
Amasoda alungile kumamuvi noma ngesikhathi semicimbi yokuzalwa, kusho uKing. Kodwa ungazenzi into evamile. “Kufana nokuba nelolipop ngokudla kwakho,” kusho u-Asta.
Iziphuzo zezemidlalo ziyindlela elula yokushintsha amaminerali abizwa ngokuthi ama-electrolyte, uketshezi, kanye noshukela ngesikhathi noma ngemva kokuvivinya umzimba isikhathi eside, njengokudlala umdlalo webhola, lapho ingane yakho igijima futhi ijuluka kanzima, kusho uLisa Diewald, RDN. Unguchwepheshe wezokudla esikhungweni Sokuvimbela Ukukhuluphala Nezemfundo e-Villanova University. Kodwa “gcina lezi ziphuzo ukuze uzisebenzise ngezinsuku zokudlala, hhayi izikhwama zasemini, nokudla okulula kwangemuva kwesikole,” usho kanje.
Iziphuzo zamandla azinandawo nhlobo ekudleni kwengane noma kwentsha. Zilayishwe i-caffeine noshukela, futhi “i-jolt” yamandla ingabangela ukushaya kwenhliziyo okusheshayo nobuhlungu besisu kwezinye izingane, kuxwayisa u-Diewald.
“Ukuhamba ngokushesha namanzi amaningi kunganika amandla kakhudlwana, kuhlanze ingqondo futhi kuvumele ukugxila okungcono,” usho kanje.
UMTHOMBO: http://www.webmd.com/
