Ukuze kube nempilo enhle namandla okuphefumula imizimba yabo, izingane zidinga ukuphuza amanzi amaningi. Inani lamanzi alamanzi aludinga ukuhlukahluka ngobudala, kodwa iphuzu elihle lokuqala yizinkomishi eziyisithupha kuya kweziyisishiyagalombili ngosuku lwezingane kanye nentsha. Izinsizakalo zabo zansuku zonke ezinconywayo zezithelo nemifino nazo ziqukethe amanzi amaningi.
Amanzi iyisiphuzo esiphelele sokuphuza abantu abadala nabantwana ngoba ihamba ngaphandle kokufaka uketshezi olungadingekile, ushukela noma amafutha.
Umzimba wakho usebenzisa amanzi ukulawula ukushisa, ukuqeda ukudoba, nokugubha umgogodla wakho namalungu. Ubisi kanye nejusi inikeza izinzuzo njengemithombo yamakhamzimba abalulekile njenge-calcium ne-vithamini C. Kodwa ziza noshukela namafutha, okuyinto izingane eziningi nabantu abadala okufanele bazidle ngobuningi.
Izincomo zamanzi zezingane
I-Institute of Medicine (isigaba se-National Academy of Sciences, esecelwe ukululeka isizwe ngezihloko zempilo) ithi abantu abaningi abadala bathola zonke iziphuzo abazidingayo nsuku zonke ngokudla nokuphuza ngokwejwayelekile-nokudla, nalapho besomile. Noma yikuphi ukuphuzwa, okufaka phakathi i-cafeinated, kubheka ku-fluid nsuku zonke okudinga isidumbu sakho, okuyinto kubantu abaningi abaseduze nezinkomishi ezingu-10 ngosuku.
Izingane ezineminyaka engaphansi kweminyaka engu-8 zidinga uketshezi oluncane kunabantwana abadala nabantwana abadala, kodwa iseluleko sinjalo-kufanele baphuze iziphuzo ezinempilo ngokudla, kanye namanzi okuphuza noma kunini lapho bome.
Ngokuvamile, faka lokhu okulandelayo. "Ingqikithi Yamanzi" ihlanganisa izingane zasemanzini ezithola ekudleni izithelo nemifino. Ikomishi lilingana nama-ounces angu-8.
| Uhlobo lobudala | Ubulili | Ingqikithi yamanzi (izinkomishi / usuku) | ||
| Iminyaka engu-4 kuya kweyishumi nane | Amantombazane nabafana | 5 | ||
| Iminyaka engu-9 kuya kweyishumi nambili | Amantombazane | 7 | ||
| Abafana | 8 | |||
| Eminyakeni engu-14 kuya kweyi-18 | Amantombazane | 8 | ||
| Abafana | 11 |
Yiqiniso, uma izingane zidlala noma zizivocavoca ngamandla, noma uma zishisa kakhulu, zizodinga uketshezi oluthe xaxa ukuze zenze ukuthi izidumbu zabo zilahlekelwa yini ukuphefumula.
Ngokuya ngobukhulu babo, lokhu kungasho ukuthi kusuka kuphi ku-4 kuya kwangu-16 ama-ounces amanzi njalo ngemizuzu engu-15 ukuya kwangu-20 ngesikhathi sokuzivocavoca. Ukuze uhlole ukuthi ingane yakho idinga kangakanani, i-American Academy of Pediatrics ibonisa ukuthi uyamlinganisa ngaphambi nangemva kokuzivocavoca ukuze ubone ukuthi ingakanani uketshezi elahlekile (ngakho-ke idinga ukufaka esikhundleni).
I-Liquids Izingane Kufanele Ziphuze noma Zibe Nciphisa
Le mihlahlandlela yesiphuzo ikusiza ukuthi uhlele ukungenisa kwamanzi oketshezi.
- Amanzi: Ngokuqondile kumpompi kuhle (ibhodlela akudingekile). Ingane yakho ingase isiphuze ngaphezulu uma amanzi efakwe noma uma enekhabe elikhethekile, ibhodlela noma isitsha samantombazane emanzini akhe. Yibhale bese uyithumela esikoleni, ezikoleni zasenkulisa, ekamu nasezemidlalo.
- Ubisi: Yenze amafutha aphansi noma angabi amanoni (for kids 2 futhi up; abasha badinga amanoni ukuthuthukiswa kwengqondo). Khonza izinkomishi ezimbili ngosuku izingane ezingu-8 nangaphansi, izinkomishi ezingu-3 zezingane ezindala nezintsha. Izingane zidinga i-calcium ne-vitamin D emikhiqizweni yobisi, ngakho-ke uma ingane yakho ingathandi ubisi, zama ukunambitheka (kodwa bukela okuqukethwe kokushukela). Noma thola ezinye imithombo yalezi zakhi.
- Ijusi: Linganiselwe ama-oya angu-4 kuya kwangu-6 ngosuku lwezingane 6 nangaphansi (okungukuthi 1/2 kuya ku-3/4 indebe). Izingane ezindala nezintsha zingenayo ama-ounces angu-8 kuya kwangu-12 ngosuku, esiphezulu. I-juice ye-fruit percent yekhulu yezithelo ihamba kahle-hlola ilebula. Ukuphuza izithelo kanye nezimpondo kungenzeka ukuthi wengeze ushukela (namakhalori). Isiphuzo sokuphuza isiphuzo se-100% sibalwa njengomunye wemisebenzi yengane yakho yezithelo ngosuku-kodwa khumbula ukuthi ayinayo i-fibre esithelo sonke.
- Iziphuzo zezemidlalo: Ngokuvamile, gwema lokhu njengoba zengeza ama-calories noshukela ekudleni kwengane yakho, kodwa ezimbalwa izakhi. Kodwa uma esebenzisa ngamandla futhi ekhetha iziphuzo zezemidlalo ukuze aphuze, akeke aphuze-kubaluleke kakhulu ukuthi uhlale ehlanza amanzi.
- I-Soda: Gwema i-soda njengoba ine-sugar kilo engenalutho.
- Iziphuzo zamandla : Gwema iziphuzo zamandla. Zingaqukatha amanani aphezulu e-caffeine nezinye izithako ezingenempilo yezingane.
> Imithombo
> Bergeron, MF. Ukunciphisa Ingozi Yokugula Yomdlalo . Izingane zokwelashwa ekubuyekezweni 2013; 34 (6).
> Izingane Akufanele Zisebenzise Iziphuzo Zamandla, Futhi Zidinga Ngokuvamile Iziphuzo Zezemidlalo, I-AAP. I-American Academy of Pediatrics. https://www.aap.org/en-us/about-the-aap/aap-press-room/pages/kids-should-not-consume-energy-drinks--and-rerely-need-sports-drinks , -says-aap.aspx.
> I-Allowance Allowance Dietary kanye ne-Value Adake Value values, Total Water and Macronutrients. I-Institute of Medicine ye-National Academies. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
> Amanzi Nokudla. Amasevisi Okulawula Nokuvimbela Izifo. https://www.cdc.gov/healthywater/drinking/nutrition/index.html.