Zvakaoma kutenda kuti chimwe chinhu chakaoma sekumwa mvura yakakwana kunogona kubatsira kugadzirisa kushushikana. Mvura inotamba basa rakakosha mumabatiro anoita muviri wedu. Zvose zvenhengo dzedu, kusanganisira ubongo hwedu, dzinoda mvura kuti ishande zvakanaka. Kana isu tisingachadiwi, muviri wedu wakanyanyisa uye isu tinogona kunyanya kudzvinyirirwa uye kuwedzerwa.
Maererano naBarry Joe McDonagh, muumbi wehutano hwekushungurudza chirongwa Chinotyisa uye munyori webhuku rinonzi DARE, kupera mvura kunogona kuita kuti munhu azvidye mwoyo uye ave nekutya.
Anotsanangura kuti, "Inenge yese basa rose remuviri rinotariswa uye rinotaridzirwa kumvura inobudirira kuburikidza nehurongwa hwedu. Mvura inotakura mahomoni, makemikari, uye michina kune nhengo dzinokosha dzomuviri. Kana tikasachengetedza miviri yedu zvakanaka, inogona kuita nezviratidzo zvakasiyana-siyana ... zvimwe zvayo zviratidzo, zvekuzvidya mwoyo. "Kuderedzwa kwemhepo kwakabatanawo nekukwira kwe cortisol, mahomoni anowedzera kushushikana.
Imwe yezvinetso nekushaya mvura yakawanda ndeyekuti inofanidza humwe humwe humwe humwe hunoonekwa hwemumuviri hunoita kuti kufunganya kunogona kukonzera: dutu, kusuruvara kuneta, kuora musoro, kunzwa kuneta, kuwedzerwa kwemwoyo, uye kuora mwoyo. Manzwiro aya anogona kukanganisa pfungwa dzedu pakufunga kuti tine dambudziko guru rezvehutano, izvo zvinogona kuita kuti vanhu vanyunyuta vanetseke.
Apo kugara kwe hydrated zvisingagoni kubvisa kuzvidya mwoyo zvachose, kunogona kubatsira kuderedza kushanda kwayo. Kuwedzerwa, maererano neCalm Clinic, "Mvura inowanzoita seyakagadzirisa zvinhu.
Kunwa mvura kunogona kunyaradza, uye kazhinji muviri wako unobatsirwa nehuwandu hwemanheru munguva dzekutambudzika kwakanyanya. "
Kutsvakurudzwa kwemazuva ano kunoratidza kuti kukosha kuchengetedza hydrated iri mukugadzirisa kuzvidya mwoyo. Chidzidzo che 2009 chakaitwa kuTufts University chakawana kujekesa kwakananga pakati pe hydration uye mafungiro. Masayendisiti akawana kuti vatambi vechikoro vakanga vakangoita zvinyoro-nyoro mvura vakanzwa kuti vakatsamwa, vakavhiringidzika, vakaneta uye vakaneta.
Zvadaro chidzidzo che2012 chakabudiswa muBritish Journal of Nutrition chikawana kuti kupera mvura kunogona kukanganisa mafungiro, simba, uye kukwanisa kufunga zvakajeka. Vaya vechidiki vari muchidzidzo vakanzwa kuneta, kukanganisa, uye kushungurudzika pavanenge vanyorova mvura.
Nzira Yokuchengetedza Sei Mwana Wako Akachinjwa
Mashoko akanaka ndeokuti kupera mvura kunodzivirirwa zvachose. Kana vana vakanwa mvura yakakwana zuva rose, vanogona kuderedza zviratidzo zvavo zvekuzvidya mwoyo.
Mwana wako anofanira kumwa mvura yakawanda sei? Mvura yezuva nezuva iyo mwana anoshaiwa inobva pane zvimwe zvinhu zvinosanganisira nzvimbo yemamiriro ekunze uye yezera ravo, uremu, hutano, hutano hwehutano, uye basa rekuita. Muzhinji, vana vanofanira kunwa makiropu matanhatu kusvika masere uye vadye nhamba yakakurudzirwa yekushandiswa kwezvibereko nemiriwo zuva rega rega.
Izvi zvingada kuwedzera pavanenge vachishanda. Pamberi, panguva, uye shure kwekuita basa, vana vanofanira kunwa mvura zhinji, kunyanya mumamiriro ekunze. Chinangwa ndechokunwa hafu yekapu kune maviri makapu emvura kwemaminitsi gumi nemashanu kusvika makumi maviri panguva yekudzidzira.
Iyi chati yakapiwa neInstitute of Medicine ye National Academies inotsanangura mazano ezvokudya zvezuva nezuva kwevana vakawanda vane utano hwakanaka vanogara munzvimbo dzakadzikama.
Ramba uchiyeuka kuti izvi zvinokurudzira ndezvemvura yakakwana, iyo inosanganisira mvura kubva kumativi ose: mvura yekunwa, zvimwe zvinwiwa, uye zvokudya sezvibereko nemiriwo.
Vana Zvose Zuva Nezuva Zvokudya uye Kunwa Mvura Inodiwa | |||
Age Range | Gender |
| |
4 kusvika kumakore 8 | Vasikana neVakomana | 5 | |
Makore 9 kusvika ku13 | Vasikana | 7 | |
Vakomana | 8 | ||
14 kusvika 18 makore | Vasikana | 8 | |
Vakomana | 11 | ||
* Dhiyabhorosi inobva kuInstitute of Medicine ye National Academies. Dietary Reference Intakes (DRIs) Tables. Yakakurudzirwa Zuva Rega uye Maitiro Akakwana Okutengesa: Mvura Yese uye Macronutrients. * | |||
Zvinonyanya kukosha kuti vana vadzivirire shuga neyewaini yekasein, sezvo ivo vanozivikanwa kuti vanokonzera kupera simba uye vanoita kuti vazvidye mwoyo.
Sekukurudzira, caffeine inokanganisa hurumende yenheyo.
Kushandisa caffeine kana uchingonzwa uchinetseka kunongowedzera huni pamoto, zvichiita kuti zvive zvakaoma zvikuru kuti muviri udzike. Dzivisa kushumira vana vako zvinwiwa zvehaffeinated soda, kofi, tei, zvinwiwa zvezvinwiwa, uye mvura yekhoffeinated. Verenga mavara zvakanyatsonaka sezvo zvimwe zvigadzirwa zvinoshamisa zvine caffeine.
Nzira yekuziva kuti mvura yakasununguka mumwana wako
Kana mwanakomana wako kana mwanasikana wako akakuudza kuti vane nyota, zvino ivo vanga vatova nemvura yakaoma. Ichi ndicho chikonzero vana vanofanira kunwa mvura zuva rose vasati vanzwa nyota. Tarisa zviratidzo izvi zvinokosha zvekushaya mvura mumwana wako:
- Kushaya kwemuti kana mazai ane mvura kwemaawa masere kusvika masere mucheche (kana kungova duku shoma yemajini masikati)
- Kushaya kwemuti kwemaawa gumi nemaviri mumwana akwegura (kana kungova duku shoma rudheji rwejini)
- Mvura yakasviba ine inhuhwirira yakaipa (iyo inowira mumuguta uye yakasimba kunhuhwira, iyo inowedzera mvura yakawanda)
- Wakoma kana unonamatira muromo
- Vashomanana kana misodzi pavanochema
- Yakoma, inovaraidza ganda
- Meso anotarisa akadonhedzwa mumusoro
- Lethargy kana kukanganisa
- Kuneta kana chizivo mumwana mukuru
Nzira dzakanakisisa dzekuita kuti mwana wako anwe mvura zhinji
Hazvisi nyore nguva dzose kuita kuti mwana wako anwe mvura yakachena yekare. Heano mamwe mazano okuwedzera mvura yavo yekudya zuva rega rega:
- Itai kuti zvive nyore. Uya nemabhodhoro emvura kupi zvako kwaunoenda. Pakira mvura mumabiko avo ezvokudya uye mune rimwe bhodhoro remvura kuti uve nedhichi rechikoro chavo kuti upe zuva rose. Kune vaduku, siyai mukombe wemvura pane imwe nzvimbo iyo mwana wenyu anogona kusvika nyore nyore paanenge achida kunwa.
- Wedzera tambo uye ruvara. Inopa mvura neinhu nekuwedzera ma berries, mavhenekete, chinanaini, makomkete, mandimu, kana limes. Edza kushandisa michero yakaoma pachinzvimbo chechando cubes kana kupisa ice cube trays ane majiro mukati mawo kuti uwedzere kune makapu.
- Chinhu chinonakidza. Tenga makapu akakwana nevana vako vaunofarira uye edza kushandisa michina kuti uvape chiitiko chinonakidza.
- Edza mamwe fezz. Ipa mvura inokonzerwa ne carbonine isina caffeine kana shuga kune vana vakwegura.
- Iva muenzaniso wakanaka. Takura bhodhoro rako rewaini newe uchienda uye unwe mvura yakawanda pamba. Kana mwana wako achikuona iwe uchinwa mvura, inowanzove yakakukumbira.