Indlela yokugwema ushukela ofihliwe kanye ne-caffeine etholakala ezingxenyeni zezingane ezidumile
Sonke siyazi ukuthi kubaluleke kangakanani ukugcina izingane zihlanjululwa, ikakhulukazi ngenkathi zidlala imidlalo noma zidlala ngokuzungezile ngaphandle nabangani babo, noma uma zingaphandle kwehlobo lokushisa kwehlobo. Kodwa yiziphi izingane eziphuza ezibaluleke kakhulu njengokuthi ziphuza kangakanani, ikakhulukazi njengoba kunezinqumo eziningi ezinganeni namuhla ezibukeka zinempilo kodwa zingekho.
Iziphuzo eziningi ezitolo zamashalofu namuhla zigcwele ushukela owengeziwe, ama-calories, ngisho ne-caffeine, futhi awunawo umsoco. Odokotela bathole ukuthi iziphuzo ezinoshukela zihambisana nezimbambo, inzuzo eningi ngokweqile, nokudla okuncane. Futhi ngokusho kokucwaninga kwamuva kwazingane ezingaba ngu-3 000 eziphakathi nendawo eziphakeme esikoleni samabanga 6 kuya ku-12, ukusetshenziswa okuvamile kwezemidlalo neziphuzo zamandla kwakutholakala ukuthi kuhlotshaniswa nokusetshenziswa kwegeyimu ephakeme yevidiyo, ukuphuza okukhulu kwejusi, kanye neziphuzo ezinomsoco, nokubhema.
Nazi iziphuzo ezimbi kakhulu ongazinikeza izingane nokuthi yini okufanele uzinike yona kunalokho:
Iziphuzo zezemidlalo
Abazali abaningi bangase bacabange ukuthi iziphuzo zezemidlalo ziyindlela enempilo kunokudla ijusi lezingane njengoba ziqukethe amaminerali kanye nama-electrolyte angase alahleke ngesikhathi sokusebenza kanzima. Kodwa iziphuzo zezemidlalo ziphakeme kakhulu kilojoule kanye noshukela, futhi akudingekile izingane, kusho uKristi King, isazi sezifo esiphezulu saseTexas Children's Hospital kanye nomkhulumeli we-Academy of Nutrition and Dietetics.
Ngenkinga enkulu, abazali abaningi bavumela izingane ukuba zithole lezi ziphuzo ngisho nalapho zingabonanga ngamandla. "Iziphuzo zezemidlalo zenzelwe umdlali wokukhuthazela," kusho iNkosi. "Iningi lezingane azikwazi ukusebenza ngokwanele ukuze zidinga iziphuzo zezemidlalo."
Okukhethwa okungcono: Nikeza amanzi abantwana kanye nokudla okunempilo okufana ne-string ushizi, amantongomane noma i-watermelon, kanye / noma ama-oranges, omabili agcwele ama-electrolyte.
Ama-pretzels kanye nama-pickle ama-dill nazo zikhetha kahle ukufaka esikhundleni salolu hlobo lwamafutha aluhlaza lapho izingane ziphefumula.
Amandla Okuphuza
Lezi ziphuzo zigcwele izithako ezithandekayo, ezihlanganisa isamba esikhulu soshukela ne-caffeine. Zibuye ziphakeme kakhulu ngamakholori. "Yilezo zonke izinto esizifuna ukugwema ukunikeza izingane," kusho iNkosi. "Bangela ukukhishwa kwe-sugar spikes kanye nokuphazamiseka, ukuphazamisa ubuthongo, nokuphakamisa ingozi yesifo sikashukela nokukhuluphala. Asikho isizathu sokuthi ingane ibe neziphuzo zamandla."
Iziphuzo ezithambile, amaJuni anomnandi, nezinye iziphuzo
Abazali bayazi ukuthi kubalulekile ukunciphisa noma ukusika kokubili isobho eligcwele ushukela futhi elihle-elimnandi ekudleni kwezingane, kodwa ijusi kuyindlela enhle, okulungile? Yebo, lokho kuncike. Ama-juice amaningi angamajusi ama-fake alayishwe ushukela oluningi futhi awunakho ukudla okunomsoco futhi amaningi amakhalori angenalutho, kusho iNkosi. Amajusi e-Sugary abeka izingane engozini yokukhuluphala futhi uthayiphe isifo sikashukela sesi-2. Inkinga enkulu ngamanzi ukuthi bangasho ukuthi "akukho ushukela ongeziwe" kepha empeleni kungenzeka ukuthi abe ne-sulfur ephezulu ye-fructose, kusho iNkosi.
Izinketho ezingcono: Namathela kumaphesenti angama-100 wejusi yezithelo, okungenani kancane ushukela noshukela. Noma gcina amanzi abandayo efrijini bese wengeza izithelo ezifana nolamula, i-orange, noma i-apula tincetu ukunambitha amanzi.
Ungase futhi uthande ukucabangela i-juicing, eqhubeka isenzo esikhulu. "Ama-apula amanzi, izaqathe, ubhanana, nesipinashi," kusho iNkosi. Ukuze ubeke esikhundleni soda, zama ukufaka kancane ijusi yesithelo samaphesenti angu-100 ku-seltzer noma ku-club soda.
I-Teas enomnandi
Isiphuzo "seti" se-Sugary ebhodleleni lide kakhulu kusuka enkomeni enempilo yetiyi eluhlaza. Ama-teas amnandi ngokuvamile avame ukushukela, kusho iNkosi.
Izinketho ezingcono: Esikhundleni sama-teas amnandi amabhodlela anika izingane izithelo ze-herbal izithelo ngezithelo ezengeziwe ezifana ne-raspberries noju noma isiraphu ye-maple ukuze uthinte ubumnandi.
Ubisi olubi
Umkhuba okhulayo okhathazayo ochwepheshe bezempilo kanye nokudla okunomsoco ubisi obuhlaza, kusho iNkosi.
"Abantu abaningi bacabanga ukuthi ubisi oluhlaza aluphilile, kodwa empeleni alukho emthethweni ukuthenga emazweni amaningi," kusho iNkosi. Kungenxa yokuthi uma ubisi noshizi bengagciniwe, kunengozi eyengeziwe yokuthi izophatha amabhaktheriya ayingozi njengo-E. coli no-listeria. Amasosha omzimba omntwana athakathaka futhi afinyeleleke ekutheleleni, okwenza ubisi olubandayo lube yingozi kakhulu kubo.
Okukhethwa kukho okungcono: ubisi oluphansi olunamakhemikhali. "Abazali kufanele bakhonze kakhulu ubisi obuphansi noma obisikawo ekudleni nasemanzini phakathi kokudla kuze kube izingane ezineminyaka engu-2 nangaphezulu ngaphandle kokuba izingane zabo zibe nezidingo ezikhethekile," kusho uNicole Larson, Ph.D., umlobi oqhuba ucwaningo ngokusetshenziswa kwentsha ezemidlalo kanye neziphuzo zamandla kanye nokuzibandakanya kwabo nokuziphatha okungahambi kahle.
Iziphuzo ze-Herbal Supplement
Ngokudabukisayo, ezinye izingane - ikakhulukazi amantombazane asebasha kanye namantombazane asetsheni - asephuza iziphuzo zokuphuza izidakamizwa njengesisindo sokulahlekelwa isisindo, kusho iNkosi. Kodwa ngoba lezi ziphuzo azilawulwa yi-US Food and Drug Administration (FDA), zingaba yingozi kakhulu. "Yini elebuli akuyona into ebhokisini," kusho iNkosi.
Ikhofi
Iziphuzo eziningi zekhofi ezidumile ziphezulu kakhulu ushukela ne-caffeine, kusho iNkosi. Uma izingane zidla lezi ziphuzo, ezenzelwe abantu abadala, zingathinta amaphethini abo okulala kanye nekhono labo lokugxila. Izingane zingaba hyper. "Izingane zithinteka ngokuhlukile," kusho iNkosi. "Ababona abantu abadala."
Ukuze uqiniseke ukuthi izingane ziphuza iziphuzo ezinempilo, yenza konke okusemandleni akho ukufaka amanzi, ubisi, nezinye iziphuzo ezingezona ezingokoqobo kulolu hlu. Futhi wazi ukuthi izingane zakho ziphuza esikoleni noma ezinsukwini zokudlala, esikoleni kanye nomnakekeli wakho noma umhleli wakho. Qeqesha ama-buds wakho omuncu ukuze uthande iziphuzo ezingokwemvelo nezinshukela ezingaphansi, futhi ufinyelele ezithandeni zemvelo ezinjengezithelo ukuya kumanzi we-jazz up. Kuyindlela enhle yokwehlisa ukungenisa ushukela wengane yakho, ukugqugquzela imikhuba yokudla enempilo , futhi ukhululeke ngokwemvelo!