7 Zvinonwiwa zvine hutano zvevana (Uye 3 Zvisina Hutano)

Zvemukati

• 1. Mvura
• 2. Mvura Yakajairwa Zvakasikwa
• 3. Kokonati Mvura
• 4. Dzimwe Smoothies
• 5. Mukaka usina kutapira
• 6. Makisi Asina Kutapira Anodyarwa Nezvirimwa
• 7. Mimwe Tii Yemakwenzi
• Zvinwiwa Kuganhurira
• 1. Soda uye Zvinwiwa zvinotapira
• 2. Muto
• 3. Zvinwiwa zvine caffeine
• Icho Chinokosha

Nepo kuendesa mwana wako kuti adye zvinovaka muviri kungave kuri kunetsa, kutsvaga zvine hutano - asi zvichinakidza - zvinwiwa zvevana vako zvinogona kuratidza sekuoma.

Vazhinji vana vane zino rinotapira uye vanowanzo bvunza zvinwiwa zvine shuga. Nekudaro, kuvatungamira kuenda kune dzakadzikama sarudzo kwakanakira hutano hwavo hwese.

Heano zvinomwe zvinwiwa zvine hutano zvevana - pamwe nezvinwiwa zvitatu zvekudzivirira.

1. Mvura

Kana mwana wako akakuudza kuti vane nyota, iwe unofanirwa kugara uchipa mvura kutanga.

Izvi zvinodaro nekuti mvura yakakosha kune hutano uye inodikanwa kune zvisingaverengeke zvakakosha maitiro mumuviri wemwana wako, kusanganisira tembiricha mutemo uye nhengo yebasa ().

Muchokwadi, zvine chekuita nehuremu hwemuviri, vana vane hukuru hwemvura hunodiwa kupfuura vanhu vakuru nekuda kwemuviri wavo unokurumidza kukura uye yakakwirira metabolic rate ().

Kusiyana nezvimwe zvinwiwa zvakawanda, mvura haizopa macalorie emvura, zvichiita kuti zvive zvishoma kuti mwana wako anzwe kuzara uye kuramba chikafu chakasimba. Izvi zvinogona kunyanya kukosha kana iwe uchidya zvinonaka.

Uyezve, kunwa mvura inokwana kwakabatana nehuremu hwemuviri zvine hutano, njodzi yakaderedzwa yemeno emeno, uye nekuvandudza kushanda kwehuropi muvana ().

Pamusoro pezvo, kupera mvura mumuviri kunogona kukanganisa hutano hwemwana wako munzira dzakawanda, zvinogona kudzikisira mashandiro ehuropi, zvichikonzera kuzvimbirwa, uye zvichitungamira mukuneta ().

Pfupiso Mvura yakakosha kuhutano hwemwana wako uye inofanirwa kuita huwandu hwayo yekudyiwa kwemvura.

2. Mvura Yakajairwa Zvakasikwa

Nekuti mvura yakajeka ingaite seinofinha, zvinokwanisika kuti mwana wako arege kufarira ichi chinwiwa chakakosha.

Kuita kuti mvura iwedzere kunakidza pasina kuwedzera imwe shuga uye macalorie, edza kupomesa mvura nezvibereko zvitsva nemiriwo.

Iwe unogona kuyedza mizhinji mibatanidzwa yekuravira kuti uwane imwe inonakirwa nemwana wako.

Uyezve, mwana wako anowana kukudzwa kwehutano kubva muchero mutsva nemiriwo inoshandiswa mumvura.

Mimwe mibairo inokunda inosanganisira:

• Chinanazi uye mindi
• Cucumber uye manwiwa
• Blueberries uye raspberries
• Strawberries nemon
• Orange uye lime

Ita kuti mwana wako abatanidzwe nekuvarega vasarudze inofarira kuravira pairing uye kubatsira kuwedzera izvo zvinongedzo mumvura.

Zvitoro zvinototengesa zvinogadziriswa mabhodhoro emvura ane akavakirwa-mukati infusers, ayo anogona kubatsira mwana wako kuti arambe aine hydrated kana asiri pamba.

Pfupiso Kugadzira mvura inokwezva kumwana wako, wedzera michero mitsva nemiriwo kuti upe mavara uye mafaro.

3. Kokonati Mvura

Kunyangwe mvura yekokonati iine macalorie neshuga, inoita sarudzo ine hutano kupfuura zvimwe zvinwiwa soda uye zvinwiwa zvemitambo.

Mvura yekokonati inopa huwandu hwakawanda hwevakawanda zvinovaka muviri, zvinosanganisira vhitamini C, magnesium, uye potasium - zvese izvi zvakakosha kune vana ().

Iyo zvakare ine electrolyte - senge potasium, magnesium, calcium, uye sodium - izvo zvinorasika kuburikidza nedikita panguva yekurovedza muviri.

Izvi zvinoita kuti coconut mvura ive yakanakisa hydration imwe kune mashuga emitambo zvinwiwa zvevana vanoshingaira ().

Kokonati mvura inobatsirawo kana mwana wako achirwara, kunyanya kana vachida kudzorerazve mvura mushure mekurwara nemanyoka kana kurutsa.

Zvisinei, zvakakosha kuti unyatsoverenga chinyorwa paunenge uchitenga mvura yekokonati, sezvo mamwe marangi aine shuga yakawedzerwa uye zvinonhuwira zvekugadzira.

Plain, unsweetened coconut mvura inogara iri sarudzo yakanakira vana.

Pfupiso Kokonati mvura yakapfuma mune zvinovaka muviri uye maelectrolyte, ichiita sarudzo yakanakisa yekubatsira vana kugadzirisazve mvura mushure mekurwara kana kuita kwekuita.

4. Dzimwe Smoothies

Smoothies inzira inotsvedza yekutsvedza michero, miriwo, uye zvimwe zvekudya zvine hutano mukudya kwemwana wako.

Nepo mamwe epamberi anotsvedzerera akatakurwa neshuga, zvakagadzirwa nemaoko - chero bedzi vakapfuma muzvinhu zvinovaka muviri - vanoita sarudzo dzakanaka kuvana.

Smoothies inogona kubatsira zvakanyanya kuvabereki vanobata nevanodya vanodya. Miriwo yakawanda - senge kare, sipinashi, uye kunyange koliflower - inogona kusanganiswa mune inotapira-inonaka smoothie iyo mwana wako yaachada.

Mimwe mitezo inoshamwaridzika yemwana-inosanganisa inosanganisira:

• Kale neinanazi
• Sipinachi uye blueberries
• Peach uye koliflower
• Strawberries uye beet

Sanganisa zvinoshandiswa nemukaka usina mukaka usina mukaka kana wemukaka uye shandisa hutano hwakanaka-sembeu yehemasi, cocoa poda, coconut isina shuga, makotapeya, kana mbeu yeflakisi yepasi.

Dzivisa kutenga Smoothies pazvitoro kana mumaresitorendi, sezvo izvi zvingave neshuga yakawedzerwa, uye sarudza shanduro dzekugadzira pese pazvinogoneka.

Sezvo smoothies akakwirira mumakoriyori, vape sechikafu kana padyo nechikafu chidiki.

Pfupiso Homemade smoothies inzira yakanaka kwazvo yekuwedzera kunwa kwemwana wako kwemichero nemiriwo.

5. Mukaka usina kutapira

Kunyangwe hazvo vana vazhinji vachishuvira zvinwiwa zvemukaka zvinotapira senge chokoreti kana mukaka we sitirobheri, mukaka wakajeka, usina mukaka unoita sarudzo yakasarudzika yevana.

Mukaka wakajeka une hutano hwakanyanya, uchipa zvinovaka muviri zvakawanda zvakakosha mukukura nekusimudzira.

Semuenzaniso, mukaka une protein, calcium, phosphorus, uye magnesium - zvakakosha zvinovaka muviri zvehutano hwemabhonzo izvo zvakanyanya kukosha mukukura kwevana ().

Pamusoro pezvo, mukaka unowanzo simbiswa ne vhitamini D, imwe yakakosha vhitamini kune hutano hwepfupa.

Nepo vabereki vazhinji vachiwanzopa vana mukaka usina mafuta, mukaka une huwandu hwemafuta hungave hune hutano kuvana vadiki, sezvo mafuta achidikanwa mukukudziridza huropi hwakakodzera uye kukura kwese ().

Muchokwadi, vana vane yakanyanya kudikanwa yemafuta kupfuura vanhu vakuru, nekuda kweyakawedzera mwero we metabolism ().

Nezvikonzero izvi, mukaka wakakora-mafuta sarudzo, senge 2% mukaka wakakora, inoita sarudzo iri nani pane mukaka wakasviba kune vakawanda vana.

Zvisinei, zvakakosha kuti uzive kuti kunwa mukaka wakawandisa kunogona kukonzera kuti vana vagute, zvinokonzeresa kuti vadye zvishoma zvekudya kwavo kana chikafu ().

Kuona kuti mwana wako haanyanye kuzara pamukaka asati adya chikafu, ingopa chikamu chidiki chemukaka panguva yekudya.

Nepo mukaka uchigona kuve chinwiwa chinonwiwa sarudzo, vana vazhinji havashiviriri kumukaka wemukaka. Zviratidzo zvekusashivirira kwemukaka zvinosanganisira kuzvimba, manyoka, gasi, kuputika kweganda, uye kurwadziwa mudumbu ().

Taura nachiremba wako kana iwe uchifungidzira kusagadzikana kwemukaka.

Pfupiso Mukaka wemukaka usina shuga unopa zvinovaka zvinoverengeka izvo zvinoda vana vari kukura. Zvisinei, vamwe vana vanogona kunge vasingashiviriri mukaka.

6. Makisi Asina Kutapira Anodyarwa Nezvirimwa

Kune vana vasingashiviriri mukaka wemukaka, isina kuiswa svutugadzike-yakakangwa mamisi inzira yakanaka kwazvo.

Misi-yakasimwa mamisi inosanganisira hemp, coconut, almond, cashew, mupunga, uye mukaka we soy.

Kufanana nemukaka wemukaka unotapira, mukaka unotapira wemichero unogona kutakura shuga dzakawedzerwa uye zvinotapira zvekugadzira, ndosaka zviri nani kusarudza mhando dzisina kutapira.

Unsweetened yemichero-yakavakirwa maminyu anogona kushandiswa ari ega sechinwiwa chakaderera-koriori kana sehwaro hwevana-vane hushamwari smoothies, oatmeals, uye masobho.

Semuenzaniso, 1 mukombe (240 ml) yemukaka wemaarumondi usina kutapudzwa une pasi pe40 macalorie ().

Kupa zvinwiwa zvakaderera-macalorie nezvikafu zvinoderedza mukana wekuti mwana wako azadze zvinwiwa chete. Uyezve, mazhinji emiti-akavakirwa mamisi anopa akasiyana mavitamini uye mamineral uye anowanzo simbiswa neyakavaka muviri senge calcium, B12, uye vhitamini D ().

Pfupiso Unsweetened chirimwa-chakagadzirwa mamisi - senge coconut, hemp, uye almond mukaka - anoshanduka-shanduka uye anoita akanakisa kutsiva kwemukaka wemukaka.

7. Mimwe Tii Yemakwenzi

Kunyangwe hazvo tii isingawanzofungidzirwa sechinwiwa chinodakadza mwana, mamwe mahebhu emakwenzi akachengeteka uye ane hutano kuvana.

Mishonga yemakwenzi - senge lemongrass, mint, rooibos, uye chamomomile - inzira dzakanaka pane zvinwiwa zvinotapira, sezvo zvisina caffeine uye zvinopa kuravira kunofadza.

Pamusoro pezvo, mishonga yemakwenzi inopa rubatsiro rwehutano uye inogona kutopa zororo kuvana vanorwara kana vanonetseka.

Semuenzaniso, chamomomile uye mandimu tii akareba ave achishandiswa kudzikamisa uye kunyaradza vese vana nevakuru nekuzvidya mwoyo ().

Chamomile yave ichishandiswawo senge yekurapa kwechiratidzo chemuviri - kusanganisira kusvotwa, gasi, manyoka, uye kugaya - mune vese vana nevakuru ().

Kutsvagurudza kunoratidza kuti chamomomile ine anti-kuzvimba zvivakwa uye inogona kubatsira kudzikisa zviratidzo zvine chekuita nekuzvimba kuzvimba ().

Kunyange mamwe mahebhu emakwenzi achinzi akachengeteka kuvana, zvakakosha kuti ubvunze chiremba wevana usati wapa mwana wako chero mishonga yemakwenzi.

Ramba uchifunga, zvakare, kuti mishonga yemakwenzi haina kukodzera vacheche uye inofanira kupihwa kuvana pane tembiricha yakachengeteka kudzivirira kupisa.

Pfupiso Mimwe tii yemakwenzi, senge chamomomile uye mint, inogona kushandiswa senzira-isina njodzi yemwana kune zvinwiwa zvinotapira.

Zvinwiwa Kuganhurira

Kunyangwe ichigamuchirwa zvakakwana kuti vana vapote vachinwa chinwiwa chinotapira, zvinwiwa zvine shuga hazvifanirwe kunwiwa nguva dzose.

Kugara uchinwa zvinwiwa zvinotapira - sododa uye zvinwiwa zvemitambo - zvinogona kutungamira kune hutano mamiriro sekufutisa uye mazino matanda muvana.

1. Soda uye Zvinwiwa zvinotapira

Kana chero chinwiwa chikave chakaganhurirwa mukudya kwemwana, iri soda - pamwe nezvimwe zvinwiwa zvinotapira, senge zvinwiwa zvemitambo, mamisi anotapira, uye tii inotapira.

A12-ounce (354-ml) inoshumirwa yenguva dzose Coca-Cola ine 39 magiramu eshuga - kana angangoita gumi mashupuni (17).

Nezvekutaura, iyo American Heart Association (AHA) inokurudzira kuti kuwedzerwa kunwa kweshuga kuchengetwe pasi pemasipuni matanhatu (25 gramu) pazuva kune vana vane makore 2-18.

Zvinwiwa zvinotapira zvine hukama nenjodzi yekuwedzera yezvirwere, senge rudzi rwechipiri chirwere cheshuga uye chisiri chakakora mafuta chirwere chechiropa, muvana (,).

Uyezve, kunwa zvinwiwa zvakawandisa zvinotapira mukuwedzera huremu uye maburi muvana (,).

Zvakare, zvinwiwa zvakawanda zvinotapira, zvakadai semakisi ane flavour, zvine high-fructose chibage sosi, chinotapira chakagadzirwa chakabatanidzwa nehuremu muvana ().

Pfupiso Zvinwiwa zvinotapira zvine shuga yakawanda yakawedzerwa uye zvinogona kuwedzera njodzi yemwana wako yemamwe mamiriro, sekufutisa, chirwere chisina chiropa chakakora chiropa, uye chirwere cheshuga.

2. Muto

Kunyangwe hazvo 100% muto wemichero uchipa akakosha mavitamin uye mamineral, kutora kunofanirwa kuve kune mwero kune yakakurudzirwa huwandu hwevana.

Masangano ehunyanzvi akadai seAmerican Academy of Pediatrics (AAP) anokurudzira kuti muto uganhurwe kusvika pa4-6 maunzi (120-180 ml) pazuva pazuva kune vana vane makore matanhatu kusvika ku8 kusvika ku8 kusvika ku12 (236-355 ml) pazuva vana vane makore 7–18.

Kana ichidyiwa muhuwandu uhwu, 100% jisi yemichero haiwanzobatanidzwa nehuremu ().

Nekudaro, kuwandisa kwemuto wemuchero wemichero kwakabatana neyakawedzera njodzi yekufutisa muvana ().

Uyezve, zvimwe zvidzidzo zvakabatanidza zuva nezuva michero yemichero yekushandisa kuwedzera huremu muvana vadiki.

Semuenzaniso, ongororo yezvisere zvidzidzo zvakawanikwa kuti kushumirwa kwezuva nezuva kwe100% muto wemichero kwakabatana nekuwedzera huremu pamusoro pegore rimwe muvana vane makore 1-6 ().

Nekuti muto wemichero hauna fiber yekuzadza inowanikwa mune yakazara, michero mitsva, zviri nyore kuti vana vanwe muto wakawandisa ().

Nezvikonzero izvi, vana vanofanirwa kupihwa michero yakazara pamusoro pemuto wemichero pazvinogoneka.

IAAP inokurudzira kuti muto urambidzwe zvachose muvacheche vari pasi pegore rimwe (27).

Pfupiso Kunyangwe juzi inogona kupa akakosha mavitamin uye zvicherwa, chibereko chose chinofanira kugara chichipiwa pamusoro pemuto wemichero.

3. Zvinwiwa zvine caffeine

Vana vazhinji vanonwa zvinwiwa zvine caffeine - soda, kofi, uye zvinwiwa zvine simba - izvo zvinogona kuve nemhedzisiro pane hutano.

Imwe ongororo yakaratidza kuti vangangoita 75% yevana veUS vane makore 6-19 vanodya caffeine, iine avhareji yekudyiwa ye25 mg pazuva muvana vane makore maviri kusvika gumi nerimwe uye zvakapetwa huwandu uhu kuvana vane makore 12-17 ().

Caffeine inogona kukonzeresa, kukurumidza kurova kwemoyo, kuwedzerwa kweropa, kushushikana, uye kukanganiswa kwekurara muvana, ndosaka zvinwiwa zvine caffeine zvinofanirwa kudzorwa zvichienderana nezera (,).

Masangano evana ezvehutano senge AAP anoratidza kuti caffeine inofanira kuganhurirwa isingasvike 85-100 mg pazuva pazuva revana vane makore anodarika gumi nemaviri uye inofanirwa kudzivirirwa zvachose muvana vari pasi pegumi nemaviri ().

Vabereki vanofanirwa kugara vachiziva kuti zvimwe zvinwiwa zvine simba zvinogona kuve neanopfuura 100 mg yecaffeine pa12-ounce (354-ml) inoshandira, zvichiita kuti zvive zvakakosha kudzora zvinwiwa zvemagetsi kune vese vana nevechiri kuyaruka kuti vadzivise zvakanyanya caffeine ().

Pfupiso Caffeine inogona kukonzeresa kushushikana, kushushikana, kurova kwemoyo nekukurumidza, uye kukanganiswa kwekurara muvana, ndosaka uchifanira kudzora kana kurambidza kunwa kwemwana wako zvinwiwa zvine caffeine.

Icho Chinokosha

Iwe unogona kupa akawanda akasiyana siyana ezvinwiwa zvine hutano kuvana vako kana vane nyota.

Inoputirwa uye isina mvura mvura, mombe yemukaka- uye yemichero-yakadzika, uye mamwe mahebhu emakwenzi ndiyo mienzaniso yezvinwiwa zvine moyo mudiki.

Shandisa izvi zvinwiwa panzvimbo yeshuga, yakasarudzika-macalorie sarudzo, senge soda, mamisi anotapira, uye zvinwiwa zvemitambo.

Kunyangwe mwana wako achiratidzira achichinjanisa chinwiwa chavo chavanotapira senzira ine hutano, iva nechokwadi chekuti urikuita chinhu chakanakira hutano hwemwana wako.