Shandisa utano hwakanaka hwevana kuti vadye pamberi, panguva, uye shure kwemitambo
Chengeta vatambi vechidiki vakasimba uye vakwanise nemitambo ine utano. Zvokudya zvakanakisa zvinobatsira vana refuel, kugutsa zvido zvavo zvekudya uye marashi avo. Uye sezvo vana vemitambo vanoda zvirongwa zvakasiyana panguva dzakasiyana , ronga kuronga, kudya, uye kubata zvakakodzera. Deredzai zvigadzirwa zvingavhiringidza kushanda, uye tevera mutemo wako wekutengesa shati, kana ine imwe.
Mudiki, vana vaduku havakwanisi kuvhara zvachose, asi saka mamwe mapoka anopa zano kana kuti anoda, chibereko nemvura chete kwehafu yenguva uye mushure mokutamba mitambo.
Utano Hutano Hutsva: Pre-Game
Batsira mwana wako kuti aite kuti hafu yenguva ichinzwe yakasimba: Mafuta emafuta ane glucidhi rimwe kusvika maawa maviri musati wamboita mitambo kana tsika. Zviyo, zvakadai sepasta kana zvipfeko, ndiyo yakanakisisa yekubheja kana vana vachipembera kwemaminitsi 60 kana pasi; Sarudza zviyo zvezviyo kana zvichibvira.
Kwemutambo mutsva kana chirongwa chekudzidzisa, wedzera zvimwe mapuroteni kana fiber kunonoka kudya uye kuchengeta simba. Kuti uwane izvi, sarudza michero kana kuti mapuroteni e-fat-fat akadai semukaka, turkey, kana yogurt. Asi ramba ruchidya nemashira akawanda.
Zvaunofanira kuzvidzivirira: Zvokudya zvekudya, sezvo izvi zvinononoka kudya, nezvimwe zvinotapira zvokudya zvakadai soda, candy, uye zvinwiwa zvemitambo. Izvi zvinokonzera spike muropa shuga. Kana ushuga hukwira uye wobva wawa nokukurumidza panguva yemutambo, mwana wako anogona kunge asina usimbe kana kuti ane chizoro.
Nyore pre-game game snack suggestions:
- Zviyo zvese zvezviyo, zvikafu, tortillas, kana pretzels
- Nherera (chero bedzi isina kunyanya mu shuga)
- Yakagadziridzwa pasta kana riyusi tsvuku
- Plain popcorn
- Low-fat cheese, mukaka, yogurt, kana pudding
- Turkey, chicken, tofu
- Maapulo, mabhanana, mapeya, maarangi
- Karoti, mapepa anogadzira shuga, makomkoro
Utano Hutano Hutsva: Half-Time
Munguva yemutambo, zvakakosha kuti ugare hydrated, saka chengetedza mvura ichiyerera.
Zvakare, hazvifaniri kunge zvisiri izvo, kunyanya nemitambo yakawanda yakarongwa kare kana shure kwekudya kwemanheru; asi kana vana vakanyatsoda mukana wehafu yenguva, ita kuti zvive nyore nyore kubata, kudya, nekudya. Dzivisa kudya kwemanyore, sezvo ichinyara panzvimbo pekudzokorora zvakare. Chisarudzo chakanakisisa chibereko chitsva sezvo chiine zvizhinji zvemvura uye zvimiti, uyewo ine chibereko chechidiki.
Best-half-time snack suggestions:
- Bhanana (bvisa hafu yevana vaduku kuitira kuti vagone kudya uye kudya nekukurumidza)
- Orange slices
- Clementines (ivai vakagadzirira kubatsira vana vaduku)
- Mazambiringa (edza mazhenje kune chimwe chinhu chakasiyana, asi dzivisa vana vaduku pasi pe5)
- Zviduku zviduku kana zvinyuchi zvevhuni
- Apple kana pear wedges (fukidza nemusi wearangi kuti udzivirire kubwinya)
- Maoriki (kunze kwee cherries, kubva pamakomba achaita chishuwo!)
Utano Hutano Hutsva: Post-Game
Nenguva ichitevera mutambo kana chiito chakasimba, vana vanoda mvura yakawandisa kuti vatsive zvavanenge varasa kurasikirwa. Misi (kusanganisira chokoti mukaka) uye mvura yakanaka. Kana vakanyatsoputika uye / kana kupisa kwazvo kunze, vatambi vanodawo sodium uye potasium. Ndosaka zvinwiwa zvemitambo zvine ma electrolytes. Asi rangarirai, pane musiyano mukuru pakati pezvinwiwa zvemitambo uye zvinwiwa zvine simba .
Post-game carbohydrates uye mapuroteni anobatsira vana refuel uye vanoitazve simba. Kunyange zvazvo shuga shoma yakanaka, usapinda mhiri. Hazvisi kuchenjera kusimbisa pfungwa yokuti sweets ndeimwe nzira yakanaka yekuzvipira iwe pabasa rakaitwa zvakanaka. Kana uri kupa chikwata chemauto, tsvagai kana vana vane zvirwere zvemagetsi kuitira kuti ugone kudzivisa kudya izvo zvine ngozi. Uye rwisa chido kune mumwe-kumusoro mubereki wokupedzisira uyo akaunza muhomwe! Hapana anofarira mushure mutsva wemashure, iyo yakareba, junkier, yakawanda pane zvinhu zvakapetwa vhiki imwe neimwe.
Zvisi nyore mushure memaoko mashomanana mazano:
- Muchero mutsva (ona chinyorwa chiri pamusoro) kana maapuloauce
- Chibereko chakavhenekera kuva kabobs kana pops
- Chibereko chakaomeswa, kusanganisira zvikopa kana mabhesi akaitwa ne 100% michero
- Fruit-flavored gelatin
- Granola bars, asi tarisa hukori yakakura, mafuta, uye shuga
- Cookies (zvakanakisisa zvisarudzo zviri maonde, maookies oatmeal, zvipfeko zvemhuka)
- Vanokanganisa kana bagels: Sarudza zvikamu zvizere-zviyo kana muchikwanisa; kumusoro nepepanut butter, cheese, kana pasi-fat-fat cheese
- Yogurt
- Pudding
- String cheese
- Popcorn, pretzels, zviyo zvakabikwa
- Muffin (pasi-mafuta)
- Trail mix (pamwe nemichero yakaomeswa panzvimbo ye candy;
Sources:
Evers, Connie, RD.
Gotlin, Robert S., DO: Dr. Rob's Guide yekusimudza Fit Kids . New York: DiaMedica Publishing, 2008.