Kuti uve neutano hwakanaka uye simba kupisa miviri yavo, vana vanoda kunwa mvura yakawanda. Kuwanda kwemvura kunoshandiswa zvakasiyana-siyana nezera, asi chikonzero chakanaka chinotanga mapepa matanhatu kusvika masere nezuva revana nevechiri kuyaruka. Basa ravo rinoshandiswa zuva rega rega michero nemiriwo zvinewo mvura zhinji.
Mvura ndiyo chisarudzo chakanakisisa chevanhu vakuru nevana kubvira iyo inoshandisa pasina kuwedzera zvisingakoshi makori, shuga, kana mafuta.
Mumuviri wako unoshandisa mvura kuronga kutonhora, kubvisa tsvina, uye kubvisa mutsara wako nemagunha. Misi uye jisi zvinopa rubatsiro sezvivako zvezvinhu zvakakosha zvakadai se calcium uye vitamini C. Asi vanouya ne shuga nemafuta, izvo vana vakawanda nevakuru vanofanira kudya zvishoma.
Mitemo yeMvura yevana
The Institute of Medicine (chidimbu cheNational Academy of Sciences, chakakumbirwa nekurudzira rudzi pamusoro pemusoro wehutano) rinoti vanhu vakawanda vakuru vanowana zvose zvinodhaka zvavanoda zuva rega roga nekudya nokunwa kazhinji-nechingwa, uye kana vane nyota. Chero chero doro, kusanganisira caffeinated, inotarisa kumvura yezuva nezuva inodiwa muviri wako unoda, iyo vanhu vakawanda vari pedyo nemikombe 10 pazuva.
Vana vari pasi pemakore gumi nemana vanoda zvishoma zvishoma kudonha kupfuura vanhu vakuru nevana vaduku, asi mazano ndeawochete-vanofanira kunwa zvinwiwa zvine utano nechingwa, pamwe chete mvura yakasviba chero nguva iyo vane nyota.
Pakati pese, chinangwa chekutevera. "Mvura Yese" inosanganisira mvura mvura inobva pakudya michero nemiriwo. Mukombe wakaenzana nemashizha 8.
| Age Range | Gender | Total Water (makapu / zuva) | ||
| 4 kusvika kumakore 8 | Vasikana nevakomana | 5 | ||
| Makore 9 kusvika ku13 | Vasikana | 7 | ||
| Vakomana | 8 | |||
| 14 kusvika 18 makore | Vasikana | 8 | ||
| Vakomana | 11 |
Zvechokwadi, kana vana vari kutamba kana kuti kudzidzira nesimba, kana kana kuchipisa zvikuru kunze, ivo vachada zvimwe zvinodhaka kuti vaite izvo miviri yavo iri kurashikirwa nepfupa.
Zvichienderana nehukuru hwavo, izvi zvinogona kureva kubva pamadziro mana kusvika pamakumi matanhatu emaminetsi gumi nemaminitsi makumi maviri nemashanu panguva yekurovedza. Kuti uone kuti mwana wako anoda zvakadini, American Academy of Pediatrics inoratidzira kumuyera iye asati apedza uye pashure pekudzidzira kuitira kuti uone kuwanda kwemvura yakarasika (uye naizvozvo inoda kutora).
Liquids Vana Vanofanira kunwa kana Kupera
Izvi zvinodha mazano zvinobatsira iwe kuronga kuti mwana wako adye mvura.
- Mvura: Yakananga kubva pamapopu yakanaka (bhoti harisi kudiwa). Mwana wako anogona kunwa zvakanyanya kana mvura yakanyungudutswa kana kuti ine kapu chaiyo, bhodhoro, kana canteen yemvura yake. Nyora yacho uye uitumire kuenda kuchikoro, zvepachikoro, musasa, uye mitambo.
- Misi: Itai kuti ive yakaderera-mafuta kana kuti isina mafuta (yevana 2 uye kumusoro; vaduku vanoda mafuta kuhutano hwehupi). Shumira 2 makapu pazuva revana 8 uye pasi, 3 makapu kuvana vakwegura uye vechidiki. Vana vanoda calcium uye vitamini D mune zvigadzirwa zvemiti, naizvozvo kana mwana wenyu asingadi mukaka, edzai kuvhunga (asi tarisa shuga yehutu). Kana kuti tsvaga zvimwe zvezvivako izvi.
- Jisi: Chengetedza maawa 4 kusvika ku6 pazuva kwevana 6 uye pasi (zvinenge 1/2 kusvika 3/4 zvekombe). Vana vakwegura nevechiri kuyaruka vanogona kunge vane maawa 8 kusvika ku12 pazuva, marefu. Rimwe zana mujisi wezvibereko zvinonyanya kunaka-chengeta mazita acho. Zvimwe zvinwiwa zvezvibereko uye mapanga anogona kunge akawedzera shuga (uye makoriyori). A 100 muzana yemuchero wekumwa jisi inofananidzwa seimwe yezvokudya zvevana vako zvezvibereko zvezuva-asi rangarira kuti haina fiber iyo michero yose inoita.
- Zvinwiwa zvemitambo: Kazhinji, dzivisa izvi sezvo dzinowedzera makoriki uye shuga kumudyo wevana vako, asi vashoma michina. Asi kana ari kudzidzira nesimba uye anosarudza zvinwiwa zvemitambo kunwa mvura, regai ainwe-zvakakosha kuti anogara hydrated.
- Soda: Dzivisa soda sezvo isina chinhu chega shuga.
- Simba rekumwa: Usapinda simba rekumwa. Inogona kuva nehotera yepamusoro yea caffeine nezvimwe zvinowedzera zvisingabatsiri vana.
> Sources
> Bergeron, MF. Kuderedza Mitambo Yehutano Hwengo Dambudziko . Pediatrics in Review 2013; 34 (6).
> Vana Havafaniri Kudya Zvimwenje Zvesimba, uye Kazhinji Vanoda Mabiko Emitambo, Anoti AAP. American Academy of Pediatrics. https://www.aap.org/en-us/about-the-aap/aap-press-room/pages/kids-should-not-consume-energy-drinks ,--rerely-need-sports-drinks , -says-aap.aspx.
> Yakarongedzerwa Dietary Allowance uye Maitiro Akakwana Okutengesa, Mvura Yese uye Macronutrients. Institute of Medicine of the National Academies. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
> Mvura uye Chikafu. Nzvimbo dzeDaase Control uye Kudzivirira. https://www.cdc.gov/healthywater/drinking/nutrition/index.html.