Zakumwa Zoyenera Za 7 Za Ana (Ndi 3 Osakhala Ndi Thanzi)

Zamkati

• 1. Madzi
• 2. Madzi Opangidwa Mwachilengedwe
• 3. Madzi a Kokonati
• 4. Smoothies ena
• 5. Mkaka Wopanda Msuzi
• 6. Mkaka Wosasakaniza Ndi Zomera
• 7. Tiyi Wina Wazitsamba
• Kumwa Kuchepetsa
• 1. Soda ndi zakumwa zotsekemera
• 2. Madzi
• 3. Zakumwa Zam'khofi
• Mfundo Yofunika Kwambiri

Ngakhale kupangitsa mwana wanu kuti azidya zakudya zopatsa thanzi kumakhala kovuta, kupeza zakumwa zabwino - koma zokopa - kwa ana anu kungakhale kovuta.

Ana ambiri ali ndi dzino lokoma ndipo amakonda kupempha zakumwa zotsekemera. Komabe, kuwatsogolera kuzinthu zina zoyenera ndikofunikira paumoyo wawo wonse.

Nazi zakumwa zabwino 7 za ana - komanso zakumwa zitatu zomwe muyenera kupewa.

1. Madzi

Mwana wanu akakuuzani kuti ali ndi ludzu, muyenera kupereka madzi nthawi zonse.

Izi ndichifukwa choti madzi ndi ofunikira paumoyo ndipo amafunikira njira zofunikira m'thupi la mwana wanu, kuphatikiza kuwongolera kutentha ndi magwiridwe antchito ().

M'malo mwake, pokhudzana ndi kulemera kwa thupi, ana amakhala ndi zofunika zazikulu pamadzi kuposa achikulire chifukwa chakukula msanga kwa thupi lawo komanso kuchuluka kwa kagayidwe kachakudya ().

Mosiyana ndi zakumwa zina zambiri, madzi sangapereke zopatsa mphamvu zamadzimadzi, zomwe zimapangitsa kuti mwana wanu azimva kukhuta ndikukana chakudya chotafuna. Izi zitha kukhala zofunikira makamaka ngati muli ndi odya odyera.

Kuphatikiza apo, kumwa madzi okwanira kumalumikizidwa ndi kulemera kwa thupi, kuchepa kwa zotupa za mano, komanso magwiridwe antchito aubongo mwa ana ().

Kuphatikiza apo, kuchepa kwa madzi m'thupi kumatha kusokoneza thanzi la mwana wanu m'njira zambiri, zomwe zingachepetse kugwira ntchito kwaubongo, kuchititsa kudzimbidwa, ndikupangitsa kutopa ().

Chidule Madzi ndi ofunikira paumoyo wa mwana wanu ndipo amayenera kukhala ambiri omwe amamwa madzi.

2. Madzi Opangidwa Mwachilengedwe

Chifukwa madzi wamba angawoneke otopetsa, ndizotheka kuti mwana wanu sangakonde madzi ofunikira awa.

Kuti madzi asangalatse osawonjezera shuga ndi ma calories, yesetsani kuthirira madzi ndi zipatso ndi zitsamba zatsopano.

Mutha kuyesa mitundu yambiri yazakudya kuti mupeze zomwe mwana wanu amakonda.

Kuphatikiza apo, mwana wanu amalimbikitsidwa ndi zipatso ndi zitsamba zomwe zimagwiritsidwa ntchito m'madzi.

Zina mwazopambana ndi izi:

• Chinanazi ndi timbewu tonunkhira
• Nkhaka ndi chivwende
• Mabulosi abuluu ndi raspberries
• Strawberries ndi mandimu
• Orange ndi laimu

Pezani mwana wanu kuti azichita nawo powalola kuti asankhe zokonda zomwe amakonda komanso kuthandizira kuwonjezera zosakaniza m'madzi.

Masitolo amagulitsanso mabotolo amadzi ogwiritsiranso ntchito omwe ali ndi zotsekemera zomwe zimamuthandiza, zomwe zimatha kuthandiza kuti mwana wanu azikhala ndi madzi akakhala kutali ndi kwawo.

Chidule Kuti mupangitse mwana wanu kukopeka ndi madzi, onjezerani zipatso ndi zitsamba kuti mupereke mitundu yosangalatsa ndi zokometsera.

3. Madzi a Kokonati

Ngakhale madzi a coconut amakhala ndi zopatsa mphamvu ndi shuga, zimapanga chisankho chabwino kuposa zakumwa zina monga soda ndi zakumwa zamasewera.

Madzi a coconut amapereka michere yambiri, kuphatikiza vitamini C, magnesium, ndi potaziyamu - zonsezi ndizofunikira kwa ana ().

Mulinso ma electrolyte - monga potaziyamu, magnesium, calcium, ndi sodium - omwe amatayika kudzera thukuta panthawi yochita masewera olimbitsa thupi.

Izi zimapangitsa madzi a coconut kukhala hydration yabwino kwambiri kuposa zakumwa zamasuketi za ana okangalika ().

Madzi a kokonati amathandizanso mwana wanu akadwala, makamaka ngati akufunika kuthiranso madzi akatha m'mimba kapena kusanza.

Komabe, ndikofunikira kuwerenga mosamala chizindikirocho pogula madzi a coconut, popeza mitundu ina imakhala ndi shuga wowonjezera komanso zonunkhira zopangira.

Madzi opanda coconut opanda madzi, nthawi zonse amakhala abwino kwa ana.

Chidule Madzi a coconut ali ndi michere yambiri ndi ma electrolyte, zomwe zimapanga chisankho chabwino pothandiza ana kupatsanso madzi m'thupi atadwala kapena atachita masewera olimbitsa thupi.

4. Smoothies ena

Smoothies ndi njira yodabwitsira zipatso, ndiwo zamasamba, ndi zakudya zina zopatsa thanzi muzakudya za mwana wanu.

Ngakhale ma smoothies am'mbuyomu amadzaza ndi shuga, ma smoothies omwe amadzipangira okha - bola ngati ali ndi zakudya zopatsa thanzi - amapanga zisankho zabwino kwa ana.

Smoothies atha kukhala othandiza makamaka kwa makolo omwe amachita ndi omwe amangodya zokhazokha. Zomera zambiri - monga kale, sipinachi, ngakhale kolifulawa - zitha kuphatikizidwa kukhala chotsekemera chokoma chomwe mwana wanu angakonde.

Zina mwazosangalatsa za ana monga:

• Kale ndi chinanazi
• Sipinachi ndi blueberries
• Pichesi ndi kolifulawa
• Strawberries ndi beets

Sakanizani zosakaniza ndi mkaka wopanda mkaka wopanda mkaka kapena mkaka ndikugwiritsa ntchito zowonjezera zowonjezera monga mbewu za hemp, ufa wa cocoa, coconut wopanda shuga, mapeyala, kapena mbewu za fulakesi.

Pewani kugula smoothies m'masitolo ogulitsa kapena m'malesitilanti, chifukwa awa akhoza kukhala ndi shuga wowonjezera, ndikusankha mitundu yokometsera ngati zingatheke.

Popeza ma smoothies ali ndi ma calorie ambiri, apatseni ngati chotupitsa kapena pafupi ndi chakudya chochepa.

Chidule Ma smoothies omwe amadzipangira ndi njira yabwino kwambiri yowonjezerera kudya kwa mwana wanu zipatso ndi ndiwo zamasamba.

5. Mkaka Wopanda Msuzi

Ngakhale ana ambiri amakonda zakumwa zotsekemera monga mkaka wa chokoleti kapena mkaka wa sitiroberi, mkaka wosasakaniza, umakhala wabwino kwambiri kwa ana.

Mkaka wosalala ndi wopatsa thanzi kwambiri, wopatsa zakudya zambiri zofunika pakukula ndi chitukuko.

Mwachitsanzo, mkaka uli ndi mapuloteni, calcium, phosphorous, ndi magnesium - michere yofunikira mthupi la mafupa yomwe imafunikira makamaka pakukula kwa ana ().

Kuphatikiza apo, mkaka nthawi zambiri umalimbikitsidwa ndi vitamini D, vitamini wina wofunikira wathanzi.

Ngakhale makolo ambiri amakonda kupatsa ana mkaka wopanda mafuta, mkaka wokhala ndi mafuta ochulukirapo umatha kukhala wathanzi kwa ana aang'ono, chifukwa mafuta amafunikira pakukula bwino kwaubongo ndikukula kwathunthu ().

M'malo mwake, ana amafunikira kwambiri mafuta kuposa achikulire, chifukwa cha kuchuluka kwama metabolism ().

Pazifukwa izi, mkaka wamafuta apamwamba, monga 2% mkaka wamafuta, umapanga chisankho chabwino kuposa mkaka wambiri kwa ana ambiri.

Komabe, ndikofunikira kudziwa kuti kumwa mkaka wambiri kumatha kupangitsa ana kukhala okhuta, zomwe zitha kuwapangitsa kudya pang'ono chakudya kapena chotupitsa ().

Kuonetsetsa kuti mwana wanu sadzaza mkaka mopitirira muyeso asanadye chakudya, perekani kachigawo kakang'ono ka mkaka nthawi yakudya.

Ngakhale mkaka ukhoza kukhala chakumwa chopatsa thanzi, ana ambiri sagwirizana ndi mkaka wa mkaka. Zizindikiro zakusalolera mkaka zimaphatikizapo kuphulika, kutsegula m'mimba, gasi, zotupa pakhungu, ndi kukokana m'mimba ().

Lankhulani ndi dokotala wa ana ngati mukuganiza kuti mkaka sukugwirizana.

Chidule Mkaka wopanda mkaka wopanda mkaka umapereka zakudya zingapo zomwe ana omwe akukula amafunikira. Komabe, ana ena sangalole mkaka.

6. Mkaka Wosasakaniza Ndi Zomera

Kwa ana omwe sagwirizana ndi mkaka wa mkaka, zitsamba zosasakaniza zosakaniza ndi njira yabwino kwambiri.

Mkaka wopangidwa ndi chomera umaphatikizapo hemp, coconut, almond, cashew, mpunga, ndi mkaka wa soya.

Monga mkaka wa mkaka wotsekemera, mkaka wokometsera wokhala ndi zotsekemera umatha kukhala ndi shuga wambiri wowonjezera ndi zotsekemera zopangira, ndichifukwa chake ndibwino kusankha mitundu yopanda maswiti.

Milk yokhayokha yosagwiritsiridwa ntchito itha kugwiritsidwa ntchito paokha ngati chakumwa chotsika kwambiri cha mafuta kapena ngati maziko a masheya ochezeka, oatmeals, ndi msuzi.

Mwachitsanzo, chikho chimodzi (240 ml) cha mkaka wa amondi wopanda shuga chili ndi zopatsa mphamvu 40 ().

Kupereka zakumwa zonenepetsa ndi zakudya kumachepetsa mwayi woti mwana wanu adzaze zakumwa zokha. Kuphatikiza apo, amiyala ambiri azomera amapereka mavitamini ndi michere yambiri ndipo nthawi zambiri amalimbikitsidwa ndi michere monga calcium, B12, ndi vitamini D ().

Chidule Mkaka wosasakaniza ndi masamba - monga coconut, hemp, ndi mkaka wa amondi - ndizosunthika ndipo zimasinthiratu mkaka wa mkaka.

7. Tiyi Wina Wazitsamba

Ngakhale tiyi samaganiziridwa kuti ndi chakumwa chokomera ana, tiyi wina wazitsamba ndiwotetezeka komanso wathanzi kwa ana.

Zitsamba zamankhwala - monga mandimu, timbewu tonunkhira, rooibos, ndi chamomile - ndi njira zina zabwino kwambiri zakumwa zotsekemera, chifukwa zilibe tiyi kapena khofi ndipo zimapereka kukoma kosangalatsa.

Kuphatikiza apo, tiyi wazitsamba amapereka zabwino pazakudya ndipo atha kuperekanso mpumulo kwa ana omwe akudwala kapena ali ndi nkhawa.

Mwachitsanzo, tiyi wa chamomile ndi mandimu akhala akugwiritsidwa ntchito kukhazika mtima pansi komanso kutonthoza ana ndi akulu omwe ali ndi nkhawa ().

Chamomile imagwiritsidwanso ntchito ngati chithandizo chachilengedwe cha matenda am'mimba - kuphatikiza nseru, gasi, kutsegula m'mimba, ndi kudzimbidwa - mwa ana ndi akulu omwe ().

Kafukufuku akuwonetsa kuti chamomile ili ndi zinthu zotsutsana ndi zotupa ndipo zitha kuthandiza kuchepetsa zizindikilo zokhudzana ndi kutupa kwamatumbo ().

Ngakhale tiyi wazitsamba amaonedwa kuti ndi wotetezeka kwa ana, ndikofunikira kukaonana ndi dokotala musanapatse mwana wanu mankhwala azitsamba.

Kumbukiraninso kuti zitsamba zosayenera sizoyenera makanda ndipo ziyenera kuperekedwa kwa ana pamalo otentha kuti zisayake.

Chidule Ma tiyi ena azitsamba, monga chamomile ndi timbewu tonunkhira, atha kugwiritsidwa ntchito ngati njira yotetezedwa ndi ana m'malo mwa zakumwa zotsekemera.

Kumwa Kuchepetsa

Ngakhale ndizovomerezeka kuti ana nthawi zina azisangalala ndi zakumwa zotsekemera, zakumwa zotsekemera siziyenera kumwa nthawi zonse.

Kumwa pafupipafupi zakumwa zotsekemera - monga zakumwa zoziziritsa kukhosi ndi masewera - kumatha kubweretsa thanzi monga kunenepa kwambiri ndi mano a ana.

1. Soda ndi zakumwa zotsekemera

Ngati chakumwa chilichonse chiyenera kuchepetsedwa pa zakudya za mwana, ndi soda - komanso zakumwa zina zotsekemera, monga zakumwa zamasewera, milki zotsekemera, ndi tiyi wokoma.

Mafuta okwana 12-ml (354-ml) a Coca-Cola amakhala ndi magalamu 39 a shuga - kapena ma supuni 10 (17).

Kuti muwone, American Heart Association (AHA) ikulimbikitsa kuti shuga wowonjezera azisungidwa pansi pa masupuni 6 (25 magalamu) patsiku kwa ana azaka zapakati pa 2-18.

Zakumwa zotsekemera zimalumikizidwa ndi chiopsezo chowonjezeka cha matenda, monga mtundu wachiwiri wa shuga komanso matenda a chiwindi osakhala mowa, mwa ana (,).

Kuphatikiza apo, kumwa zakumwa zambiri zotsekemera kumathandizira kunenepa ndi mabowo mwa ana (,).

Kuphatikiza apo, zakumwa zambiri zotsekemera, monga ma miliki onunkhira, zimakhala ndi manyuchi a chimanga a high-fructose, zotsekemera zopangidwa zomwe zimalumikizidwa ndi kunenepa kwa ana ().

Chidule Zakumwa zotsekemera zili ndi shuga wowonjezera ndipo zitha kuwonjezera chiopsezo cha mwana wanu pazinthu zina, monga kunenepa kwambiri, matenda a chiwindi osakhala aukali, komanso matenda ashuga.

2. Madzi

Ngakhale 100% ya madzi azipatso amapereka mavitamini ndi michere yofunika, kudya sikuyenera kungoperekera kuchuluka kwa ana.

Mabungwe akatswiri monga American Academy of Pediatrics (AAP) amalangiza kuti madzi azikhala ochepa ma 4-6 oun (120-180 ml) patsiku kwa ana azaka zapakati pa 1-6 ndi 8-12 ounces (236-355 ml) patsiku kwa ana azaka 7-18.

Mukamadya ndalamazi, 100% ya madzi azipatso nthawi zambiri samalumikizidwa ndi kunenepa ().

Komabe, kumwa kwambiri zipatso zam'madzi kumalumikizidwa ndi chiopsezo chowonjezeka cha kunenepa kwambiri mwa ana ().

Kuphatikiza apo, kafukufuku wina walumikiza kumwa madzi azipatso tsiku lililonse ndi kunenepa kwa ana ang'onoang'ono.

Mwachitsanzo, kuwunika kwamaphunziro a 8 kunapeza kuti kutumikiridwa tsiku lililonse kwa madzi 100% azipatso kumalumikizidwa ndikuwonjezera kunenepa kupitilira chaka chimodzi mwa ana azaka za 1-6 ().

Chifukwa msuzi wazipatso ulibe ulusi wadzaza womwe umapezeka wonse, zipatso zatsopano, ndikosavuta kuti ana amwe madzi ambiri ().

Pazifukwa izi, ana ayenera kupatsidwa zipatso zonse pamadzi azipatso ngati zingatheke.

AAP imalimbikitsa kuti madzi azisungidwa kwathunthu m'makanda ochepera chaka chimodzi (27).

Chidule Ngakhale madzi amatha kupereka mavitamini ndi michere, zipatso zonse ziyenera kuperekedwa nthawi zonse pamadzi azipatso.

3. Zakumwa Zam'khofi

Ana ambiri achichepere amamwa zakumwa za khofi - monga soda, khofi, ndi zakumwa zamagetsi - zomwe zitha kukhala ndi zotsatirapo zoipa paumoyo.

Kafukufuku wina adawonetsa kuti pafupifupi 75% ya ana aku US azaka 6-19 amadya tiyi kapena khofi, omwe amadya 25 mg patsiku mwa ana azaka ziwiri mpaka 11 ndikuwonjezera kawiri kuchuluka kwa ana azaka za 12-17 ().

Caffeine imatha kuyambitsa mavuto, kuthamanga kwa mtima, kuthamanga kwa magazi, nkhawa, komanso kusokonezeka kwa tulo mwa ana, ndichifukwa chake zakumwa zomwe zili ndi caffeine ziyenera kuchepetsedwa kutengera zaka (,).

Mabungwe azaumoyo aana monga AAP akuwonetsa kuti caffeine iyenera kuchepetsedwa osapitilira 85-100 mg patsiku kwa ana opitilira zaka 12 ndipo ayenera kupewedweratu mwa ana ochepera zaka 12 ().

Makolo ayenera kukumbukira kuti zakumwa zina zamagetsi zimatha kukhala ndi 100 mg ya caffeine pa 12-ounce (354-ml) yogwiritsira ntchito, zomwe zimapangitsa kuti ana onse ndi achinyamata azipewa kumwa mowa mopitirira muyeso ().

Chidule Caffeine amatha kuyambitsa mavuto, nkhawa, kugunda kwamtima mwachangu, komanso kusokonezeka kwa kugona kwa ana, ndichifukwa chake muyenera kuletsa kapena kuletsa mwana wanu kumwa zakumwa za khofi.

Mfundo Yofunika Kwambiri

Mutha kupereka zakumwa zingapo zathanzi kwa ana anu akakhala ndi ludzu.

Madzi osakanizidwa, amkaka- ndi mkaka wobzala, ndi tiyi wina wazitsamba ndi zitsanzo za zakumwa zabwino kwa ana.

Gwiritsani ntchito zakumwa izi m'malo mwa zotsekemera, zakudya zopatsa mphamvu kwambiri, monga soda, miliki zotsekemera, ndi zakumwa zamasewera.

Ngakhale mwana wanu anganene kuti akusinthanitsa chakumwa chawo chokoma kuti akhale ndi thanzi labwino, khalani otsimikiza kuti mukuchita zoyenera paumoyo wa mwana wanu.