Nzira yekudzivisa shuga yakavanzika uye caffeine inowanikwa mumakwenzi evanhu vakakurumbira
Isu tose tinoziva kuti zvakakosha sei kuchengetedza vana vakasvibiswa, kunyanya pavanenge vachitamba mitambo kana kutamba vachimhanya kunze kunze neshamwari dzavo, kana kuti vari kunze kunze kwekupisa kwezhizha. Asi vana vana vanonwa zvakakosha sekuwanda kwekunwa kwavo, kunyanya sezvo pane zvakawanda zvekusarudza vana nhasi izvo zvinotarisa zvinyengeri zvine utano asi asiri.
Zvimwe zvinwiwa zvizhinji pamatura ezvokuchengetedza mazuva ano zvinotakura shuga yakawedzerwa, makoriyori, uye kunyange caffeine, uye haine chikafu. Vanachiremba vakawana kuti shuga-zvinonwiwa zvinonwiwa zvinosanganiswa nemisungo, kuwedzera kuwedzera, uye kudya kwakashata. Uye maererano nekuongorora kwechangopfuura kwevana 3 000 pakati nepashure vevana kuchikoro mumakoro 6 kusvika ku12, nguva dzose kushandiswa kwemitambo uye zvinwiwa zvezvinodhaka zvakawanikwa zvichibatanidza nepamusoro pekushandisa mitambo yemavhidhiyo, kunyanya kudya kwejusi, uye shuga-zvinonwiwa zvinotapira, uye kusvuta.
Hezvino zvakanyanya kunwa iwe unogona kupa vana uye izvo zvaunofanira kuvapa panzvimbo iyo:
Zvinwiwa zveMitambo
Vabereki vakawanda vanogona kufunga kuti kunwa kwemitambo kunoraramisa pane utano hwevana sezvo ivo vane minerals uye electrolytes inogona kurasikirwa munguva yekushanda zvakaoma. Asi zvinwiwa zvemitambo zvakanyanya kwazvo mumakirori uye shuga, uye hazvidiwi kuvana, anodaro Kristi King, mukuru wezvechirwere muTexas Children's Hospital uye mutauriri weChikamiro Chekudya neDeetetics.
Zvimwe zvinonetsa, vabereki vakawanda vanobvumira vana kuti vawane zvinwiwa izvi kunyange kana vasina kushandisa nesimba. "Zvinwiwa zvemitambo zvakagadzirirwa mutambi wemutsungirira," anodaro King. "Vana vakawanda havaiti muviri zvakakwana zvokuti vanoda zvinwiwa zvemitambo."
Nzira yakanakisisa: Ipa vana mvura uye utano hwakanaka sezvinoitwa tambo cheese, nuts, kana vhuta, uye / kana maonangesi, ayo ose ari akazara e electrolytes.
Pretzels uye pickle dill zvinosarudzwawo zvakanakisisa kutora nzvimbo yakarasika iyo vana vanopfugama.
Simba Noro
Izvozvo zvinwiwa zvinotakurwa nezvimwe zvinhu zvakashata zvisingadi, zvinosanganisira yakawanda yehuga uye caffeine. Izvo zvakare zvinokudzwa zvikuru mumakori. "Izvi ndizvo zvose zvatinoda kudzivisa kupa vana," anodaro King. "Vanokonzera kusveta kwehuga uye kuputika kweropa, kunopesana nehope, uye kunokonzera njodzi yehuga uye kusuruvara." Hapana chikonzero chekuti mwana ave nechinwiwa chekumwa. "
Zvokudya Zvakasviba, Mafuta Anonwiwa, uye Zvimwe Zvimwiwa
Vabereki vanoziva kuti zvakakosha kugadzirisa kana kutema zvose shuga-yakazadza uye inogadzirwa-soda inotapira muzvokudya zvevana, asi juisi ndiyo yakanaka, zvakarurama? Zvakanaka, izvozvo zvinoenderana. Majisi mazhinji majee ayo akave akazara neshuga yakawandisa uye asina huwandu hwezvokudya uye zvakawanda zveakoriori asina chinhu, anodaro King. Sugary juices inoisa vana pangozi yekuneta uye rudzi rwechipiri chirwere cheshuga. Dambudziko guru majisi ndeyokuti vangave vachiti "hapana shuga yakawedzerwa" asi inogona kunge ine furosi yakakura ye fructose, anodaro King.
Zvisarudzo zviri nani: Batanidza ku 100 muzana jisi yemichero, iyo isina zvishoma inowedzera shuga uye zvimwe zvinonhuwa. Kana uchengetedze mvura inotonhorera mufriji uye uwedzere michero yakaita semarimu, marineni, kana mapapuli kuti asvike mvura.
Iwe unogonawo kuda kufunga juicing, iyo inoramba ichinge yakakura. "Maapuro ejusi, karoti, bhanana, uye sipinashi," anodaro King. Kuti ushandise soda, edza kuwedzera chikamu chezana chezana chemuti wezvibereko kune seltzer kana klabhu soda.
Sweetenedened Teas
Sugary "chai" inwiwa muhombodo iri kure kwazvo kubva mumukombe wakagadzikana weti yeii. Matizi akanaka anowanzova shuga yakachena, anodaro King.
Zvisarudzo zviri nani: Panzvimbo pemabhesi akanaka anopa mabhodha kupa vana mazamu emichero yetiyamu uye akawedzera michero se raspberries uye uchi kana maple syrup nokuda kwekunakidza kwekutapira.
Mafuta makuru
Chiito chinowedzera chiri kunetseka nezvehutano uye nyanzvi yezvokudya ndeye mukaka wakajeka, anodaro King.
"Vanhu vazhinji vanofunga kuti mukaka wakasvibiswa une utano, asi hazvisi pamutemo kuti utenge mune zvakawanda zvehurumende," anodaro King. Izvozvo ndezvokuti kana mukaka neshizha zvisati zvichinyorwa, kune ngozi yakawanda yokuti inotakura mabhakitiriya ane njodzi dzakadai seE E. coli uye listeria. Izvo zvirwere zvekudzivirira zvevana zvinowedzera simba uye zvinowanzosangana nehutachiona, izvo zvinoita kuti mukaka wakajeka uve wengozi kwavari.
Chinhu chakanaka: mukaka wa Lowfat usina kunyanya kushandiswa. "Vabereki vanofanira kunyanya kushandira mafuta kana kuisa mukaka pavanodya uye mvura pakati pezvokudya kune vana vane makore maviri uye kupfuura kunze kwekuti vana vavo vaine zvido zvakanakira," anodaro Nicole Larson, Ph.D., munyori wekudzidza pamusoro pemakore ekuyaruka mitambo uye zvinwiwa zvine simba uye kushamwaridzana navo nemaitiro asina kunaka.
Herbal Supplement Drinks
Zvinotyisa, vamwe vana - kunyanya vachiri kuyaruka uye vasikana vari kuyaruka-vari kunwa mishonga yekuwedzera zvinwiwa sekurasikirwa kwekureruka, "anodaro King. Asi nokuti izvi zvinwiwa hazvisi kutungamirirwa neU.S. Food and Drug Administration (FDA), zvinogona kuva nengozi. "Ndezvipi pane zvakanyorwa kuti hazvisi izvo zviri muhombodo," anodaro King.
Coffee
Nzvimbo dzakawanda dzinodhakwa kafivha dzakanyanya kwazvo muhuga uye caffeine, anodaro King. Apo vana vanodya zvinwiwa izvi, izvo zvinoitirwa vanhu vakuru, zvinogona kukanganisa kurara kwavo uye kukwanisa kwavo kuisa pfungwa. Vana vanogona kuva hyper. "Vana vanobatwa zvakasiyana," anodaro King. "Havasi vakuru vechidiki."
Kuti uone kuti vana vari kunwa doro rakanaka, ita zvose zvaunokwanisa kuti uise mvura, mukaka, uye zvimwe zvidha kana zviduku-zvinwiwa zvemashuga kune avo vasina kunaka pane urongwa urwu. Uye uzive kuti vana vako vanonwa chii kuchikoro kana pamatambo ekufambisa, kuchikoro uye nemutarisiri wako kana mutara. Dzidzisai mararamiro emwana wenyu kuti awane zvisikwa zvepasi uye zvisingasviki zvinonwiwa, uye asvike kune zvinonaka zvekunaka semichero kusvika jazz up mvura. Inzira yakanaka yekuderedza shuga yevana vako, kukurudzira utano hwakanaka , uye hydrate zvakasikwa!