Iziselo ezi-7 ezisempilweni zaBantwana (kunye ne-3 yabangekho sempilweni)

Umxholo

• 1. Amanzi
• 2. Amanzi aThambileyo ngokwendalo
• 3. Amanzi ecoconut
• 4. Iismoothies ezithile
• 5. Ubisi olungenaswekile
• 6. Ubisi olusekwe kwizityalo ezingenaswekile
• 7. IiTi ezithile zeHerbal
• Iziselo zokunciphisa
• 1. Isoda kunye neziselo ezinencasa
• 2. Ijusi
• 3. Iziselo ezineCaffeine
• Umgca osezantsi

Ngelixa ukwenza ukuba umntwana wakho atye ukutya okunesondlo kunokuba ngumceli mngeni, ukufumana isiselo esisempilweni- sekunomdla-iziselo zabantwana bakho kunokuba nzima njengokuba kunjalo.

Uninzi lwabantwana banezinyo eliswiti kwaye bathambekele ekuceleni iziselo ezineswekile. Nangona kunjalo, ukubakhokelela kukhetho olulunge ngakumbi kubalulekile kwimpilo yabo iyonke.

Nazi iziselo ezi-7 ezisempilweni zabantwana- kunye neziselo ezi-3 zokuphepha.

1. Amanzi

Xa umntwana wakho ekuxelela ukuba banxaniwe, kuya kufuneka unike amanzi kuqala.

Kungenxa yokuba amanzi abalulekile empilweni kwaye ayimfuneko kwiinkqubo ezininzi ezingenakubalwa emzimbeni womntwana wakho, kubandakanya nolawulo lobushushu kunye nokusebenza komzimba ().

Ngapha koko, ngokunxulumene nobunzima bomzimba, abantwana baneemfuno ezinkulu zamanzi kunabantu abadala ngenxa yomzimba wabo okhula ngokukhawuleza kunye nenqanaba eliphezulu lokutya ().

Ngokungafaniyo nezinye iziselo ezininzi, amanzi awayi kubonelela ngeekhalori ezingamanzi, okwenza ukuba kungabikho amathuba okuba umntwana wakho azive egcwele kwaye angavumi ukutya okuqinileyo. Oku kunokuba kubaluleke ngakumbi xa unokutya okhethiweyo.

Ngaphezu koko, ukusela amanzi aneleyo kunxulunyaniswa nobunzima bomzimba osempilweni, ukunciphisa umngcipheko wemingxunya yamazinyo, kunye nokuphucula ukusebenza kwengqondo ebantwaneni ().

Ukongeza, ukuphelelwa ngamanzi emzimbeni kunokuba nefuthe elibi kwimpilo yomntwana wakho ngeendlela ezininzi, ezinokuthi zinciphise ukusebenza kwengqondo, kubangele ukuqhina, kunye nokukhokelela ekudinweni ().

Isishwankathelo Amanzi ayimfuneko kwimpilo yomntwana wakho kwaye kufuneka enze uninzi lokutya kwawo amanzi.

2. Amanzi aThambileyo ngokwendalo

Kuba amanzi acocekileyo anokubonakala edika, kunokwenzeka ukuba umntwana wakho angayithandi le fluid ibalulekileyo.

Ukwenza amanzi abenomdla ngakumbi ngaphandle kokongeza iswekile kunye neekhalori, zama ukufaka amanzi ngeziqhamo ezitsha kunye namayeza.

Unokuzama uninzi lwendibaniselwano yencasa ukufumana enye eyonwabela umntwana wakho.

Kwaye umntwana wakho uya kufumana ukondla kwesiqhamo esitsha kunye namayeza asetyenziswa emanzini.

Olunye udibaniso lokuphumelela lubandakanya:

• Iphayinaphu kunye neminti
• Ikhukhamba kunye nevatala
• Iiblueberries kunye namaqunube
• Ierberberries kunye nemon
• Iorenji kunye nekalika

Yenza umntwana wakho abandakanyeke ngokubayeka bakhethe ukunambitheka okuthandayo kunye nokunceda ukongeza izithako emanzini.

Iivenkile zide zithengise iibhotile zamanzi ezinokuphinda zisetyenziselwe ukufakelwa ngaphakathi, oko kunokunceda umntwana wakho ukuba ahlale enamanzi xa engekho ekhaya.

Isishwankathelo Ukwenza amanzi ahehe umntwana wakho, yongeza iziqhamo ezintsha kunye nemifuno ukubonelela ngemibala emnandi kunye neencasa.

3. Amanzi ecoconut

Nangona amanzi ecoconut equlathe iikhalori kunye neswekile, yenza ukhetho olusempilweni kunezinye iziselo ezinjengesoda kunye neziselo zezemidlalo.

Amanzi ecoconut abonelela ngesixa esifanelekileyo sezinto ezininzi, kubandakanya ivithamin C, i-magnesium, kunye ne-potassium- zonke ezo zibalulekile kubantwana ().

Iqulethe ii-electrolyte-ezifana ne-potassium, i-magnesium, i-calcium, kunye ne-sodium-ezilahlekileyo ngumbilo ngexesha lokuzilolonga.

Oku kwenza ukuba amanzi ekhokhonathi abe yindlela efanelekileyo yokuhambisa amanzi kwiziselo ezineswekile yemidlalo yabantwana abakhutheleyo ().

Amanzi ecoconut ayanceda xa umntwana wakho egula, ngakumbi ukuba kufuneka baphinde babenamanzi emva kokuphuma kwesifo sohudo okanye ukugabha.

Nangona kunjalo, kubalulekile ukuba ufunde ngononophelo ilebheli xa uthenga amanzi ecoconut, njengoko ezinye iibrand ziqulathe iswekile kunye neencasa ezingezizo.

Ithafa, amanzi angenacwecwe ecoconut asoloko ekhethwa ngabantwana.

Isishwankathelo Amanzi ecoconut atyebile kwizakhamzimba kunye nee-electrolyte, okwenza ukuba ibe lukhetho oluhle kakhulu lokunceda abantwana baphinde baphile emzimbeni emva kokugula okanye ukwenza imisebenzi yomzimba.

4. Iismoothies ezithile

I-Smoothies yindlela emnandi yokuchama iziqhamo, imifuno, kunye nokunye ukutya okusempilweni ekutyeni komntwana wakho.

Ngelixa ezinye ii-smoothies zangaphambi kwexesha zilayishwe iswekile, ii-smoothies ezenziwe ekhaya - ukuba nje zizityebi kwizithako ezinesondlo-zenza ukhetho oluhle kakhulu kubantwana.

I-Smoothies inokuba luncedo ngakumbi kubazali abajongana nabantu abadlayo. Imifuno emininzi-efana ne-kale, isipinashi, kunye nekholifulawa-inokudityaniswa kwismoothie enencasa eswiti umntwana wakho aya kuyithanda.

Olunye udibaniso lwe-smoothie enobuntwana lubandakanya:

• Kale nepayina
• Isipinatshi kunye neeblueberries
• Ipesika kunye nekholifulawa
• Ierberberries kunye neebhitile

Hlanganisa izithako kunye nobisi olungenashukela olungenashukela okanye ubisi olusetyenzisiweyo kwaye usebenzise izongezo ezinempilo njengembewu ye-hemp, i-cocoa powder, i-coconut engenashukela, i-avocado, okanye imbewu yefleksi yomhlaba.

Gwema ukuthenga i-smoothies kwiivenkile zokutyela okanye kwiivenkile zokutyela, kuba ezi zinokuqulatha iswekile, kwaye ukhethe iinguqulelo ezenziwe ekhaya xa kunokwenzeka.

Ekubeni i-smoothies iphezulu kwiikhalori, zinike njenge-snack okanye ecaleni kwesidlo esincinci.

Isishwankathelo I-smoothies ezenziwe ngabantu ziyindlela efanelekileyo yokwandisa ukusetyenziswa komntwana wakho kweziqhamo kunye nemifuno.

5. Ubisi olungenaswekile

Nangona uninzi lwabantwana lukhetha iziselo zobisi ezinencasa njengetshokholethi okanye ubisi lwe-sitrobheli, ithafa, ubisi olungenasweets kwenza olona khetho lusempilweni kubantwana.

Ubisi olungaxutywanga lunesondlo kakhulu, lubonelela ngezondlo ezininzi ezibaluleke kakhulu ekukhuleni nasekukhuleni.

Umzekelo, ubisi luqukethe iiprotein, i-calcium, i-phosphorus, kunye ne-magnesium-izakhamzimba eziyimfuneko kwimpilo yethambo ebaluleke kakhulu ekukhuleni kwabantwana ().

Ukongeza, ubisi luhlala luqiniswa nge-vitamin D, enye i-vitamin ebalulekileyo kwimpilo yethambo.

Ngelixa uninzi lwabazali luthanda ukunika abantwana ubisi olungenamafutha, ubisi olunomxholo onamafutha aphezulu kunokuba sempilweni kubantwana abancinci, njengoko amanqatha ayimfuneko ekukhuleni kwengqondo efanelekileyo kunye nokukhula ngokubanzi ().

Ngapha koko, abantwana banesidingo esiphezulu samanqatha kunabantu abadala, ngenxa yokunyuka kwezinga lokutya ().

Ngezi zizathu, ukhetho lobisi olunamafutha aphezulu, olufana ne-2% yobisi olunamafutha, lwenza ukhetho olungcono kunobisi olunotyiyo uninzi lwabantwana.

Nangona kunjalo, kubalulekile ukuba uqaphele ukuba ukusela ubisi oluninzi kunokubangela ukuba abantwana bagcwale, kunokubangela ukuba batye ukutya kwabo okuncinci okanye i-snack ().

Ukuqinisekisa ukuba umntwana wakho akazali kakhulu kubisi ngaphambi kokuba atye ukutya, nikela kuphela isixa esincinci sobisi ngexesha lesidlo.

Ngelixa ubisi kunokuba lukhetho lwesiselo esinesondlo, uninzi lwabantwana alunanyamezelo kubisi lobisi. Iimpawu zokunganyamezelani kubisi kubandakanya ukudumba, urhudo, igesi, irhashalala, kunye necramp zesisu ().

Thetha kugqirha wabantwana ukuba ukrokrela ukunganyamezelani kubisi.

Isishwankathelo Ubisi lobisi olungenaswekile lubonelela ngenani lezakhamzimba ezifunwa ngabantwana abakhulayo. Nangona kunjalo, abanye abantwana banokungalunyamezeli ubisi.

6. Ubisi olusekwe kwizityalo ezingenaswekile

Kubantwana abanganyamezelaniyo kubisi lobisi, ubisi olusekwe kwisityalo esingenaswekile lolona khetho lubalaseleyo.

Ubisi olusekwe kwizityalo lubandakanya i-hemp, ikhokhonathi, i-almond, icashew, irayisi, kunye nobisi lwe-soy.

Njengobisi lobisi olumnandi, ubisi olususelwe kwizityalo lunokuqulatha imithwalo yeswekile eyongeziweyo kunye nezinto zokuthambisa ezingezizo, yiyo loo nto kungcono ukhethe iinguqulelo ezingenaswekile.

Iibisi ezingasetyenziswanga kwizityalo zingasetyenziselwa ngokwazo njengesiselo esinekhalori esezantsi okanye njengesiseko se-smoothies ezinobuntwana, ii-oatmeals, kunye neesuphu.

Umzekelo, ikomityi enye (240 ml) yobisi lweamangile engenashukela ineekhalori ezingaphantsi kwama-40 ().

Ukubonelela ngotywala obuneekhalori eziphantsi kunye nokutya kunciphisa amathuba okuba umntwana wakho azalise ulwelo lodwa. Kwaye okuninzi, ubisi oluninzi olusekwe kwizityalo lubonelela ngeevithamini kunye neeminerals ezahlukeneyo kwaye zihlala zomelezwe ngezakhamzimba ezinjengecalcium, B12, kunye nevithamini D ().

Isishwankathelo Ubisi olususelwe kwizityalo ezingenaswekile-ezinje ngecoconut, hemp, kunye ne-almond ubisi-ziyahluka kwaye zenza indawo efanelekileyo yobisi lobisi.

7. IiTi ezithile zeHerbal

Nangona iti ingaqhelekanga icingelwa ukuba sisiselo esinobubele ebantwaneni, ezinye iti zemifuno zikhuselekile kwaye zisempilweni ebantwaneni.

Ii-Herbal teas-ezinje nge-lemongrass, i-mint, i-rooibos, kunye ne-chamomile-zezinye iindlela ezimnandi zokunxila, njengoko zingena-caffeine kwaye zinika incasa emnandi.

Ukongeza, ii-herbal teas zinika izibonelelo zesondlo kwaye zinokubonelela ngoncedo kubantwana abagulayo okanye abaxhalabileyo.

Umzekelo, i-chamomile kunye ne-lemongrass teas kudala zisetyenziselwa ukuzola kunye nokuthomalalisa abantwana kunye nabantu abadala ngoxinzelelo ().

I-Chamomile ikwasetyenziswe njengonyango lwendalo kwiimpawu zamathumbu- kubandakanya isicaphucaphu, igesi, urhudo, kunye nokugaya isisu- ebantwaneni nasebantwini abadala ().

Uphando lubonisa ukuba i-chamomile ineempawu ezichasayo kwaye inokunceda ukunciphisa iimpawu ezinxulumene nokuvuvukala kwamathumbu ().

Ngelixa ezinye ii-herbal teas zithathwa njengezikhuselekileyo ebantwaneni, kubalulekile ukuba ubonane nodokotela wezilwanyana ngaphambi kokuba unike umntwana wakho nayiphi na iti yemifuno.

Gcina ukhumbula, kwakhona, ukuba iti yemifuno ayifanelekanga kwiintsana kwaye kufuneka inikwe abantwana kubushushu obukhuselekileyo ukunqanda ukutshisa.

Isishwankathelo Ezinye iti zemifuno, ezinjenge-chamomile kunye ne-mint, zinokusetyenziswa njengenye indlela ekhuselekileyo yomntwana kwiziselo ezinencasa.

Iziselo zokunciphisa

Nangona kwamkelekile ngokugqibeleleyo ukuba abantwana ngamanye amaxesha bonwabele isiselo esiswiti, iziselo ezineswekile akufuneki zisetyenziswe rhoqo.

Ukusetyenziswa rhoqo kotywala obuswiti-njengesoda kunye neziselo zezemidlalo-kunokukhokelela kwimeko yezempilo njengokutyeba kakhulu kunye nemingxunya yamazinyo ebantwaneni.

1. Isoda kunye neziselo ezinencasa

Ukuba nasiphi na isiselo kufuneka sincitshiswe ekutyeni komntwana, yisoda - kunye nezinye iziselo ezinencasa, ezinjengeziphuzo zemidlalo, ubisi oluswiti, kunye neti ezimnandi.

I-ounce ezili-12 (354-ml) esebenza ngeCoca-Cola yesiqhelo iqulathe iigram ezingama-39 zeswekile- okanye phantse iitispuni ezili-10 (17).

Ukujonga, I-American Heart Association (AHA) icebisa ukuba iswekile eyongeziweyo mayigcinwe phantsi kweetispuni ezi-6 (25 gram) ngosuku kubantwana abaneminyaka eyi-2-18.

Iziselo ezinencasa zinxulunyaniswa nomngcipheko okonyukayo wezifo, ezinje ngohlobo lweswekile 2 kunye nesifo sesibindi esinamafutha esingatyisi, ebantwaneni (,).

Kwaye, ukusela kakhulu iziselo ezinencasa kunokuba negalelo ekuzuzeni ubunzima kunye nemingxunya ebantwaneni (,).

Ngaphezulu, iziselo ezininzi ezinencasa, ezinjengeebisi ezinencasa, ziqulathe isiraphu yengqolowa ene-fructose ephezulu, iswiti egqityiweyo enxulunyaniswe nokuzuza ubunzima kubantwana ().

Isishwankathelo Iziselo eziswiti ziphezulu kwiswekile eyongeziweyo kwaye zinokunyusa umngcipheko womntwana wakho weemeko ezithile, ezinje ngokutyeba kakhulu, isifo sesibindi esinamafutha esingatyisi, kunye neswekile.

2. Ijusi

Nangona i-100% yejusi yeziqhamo ibonelela ngeevithamini kunye neeminerals, ukutya kufuneka kuncitshiswe kwixabiso elicetyiswayo labantwana.

Imibutho yabezobuchwephesha efana neAmerican Academy of Pediatrics (AAP) icebisa ukuba ijusi ibekelwe ii-ounces ezi-4-6 (120-180 ml) ngemini kubantwana abaneminyaka eyi-1-6 kunye nee-8-12 zee-ounces (236-355 ml) ngosuku abantwana abaneminyaka esixhenxe ukuya kweli-18 ubudala.

Xa isetyenziswa kwezi zixa, i-100% yejusi yeziqhamo ayihlali inxulunyaniswa nokuzuza ubunzima ().

Nangona kunjalo, ukusetyenziswa gwenxa kwejusi yeziqhamo kunxulunyaniswa nomngcipheko okhulayo wokutyeba kakhulu ebantwaneni ().

Kwaye ezinye izifundo ziye zadibanisa ukusetyenziswa kwejusi mihla le kunye nokufumana ubunzima kubantwana abancinci.

Umzekelo, uphononongo lwezifundo ezisi-8 ezifumanise ukuba ukukhonza yonke imihla i-100% yesiselo seziqhamo kunxulunyaniswa nokwanda kwesisindo ngaphezulu konyaka omnye kubantwana abaneminyaka eyi-1-6 ().

Kuba ijusi yeziqhamo ayinayo ifayibha yokugcwalisa efumaneka iphela, iziqhamo ezintsha, kulula ukuba abantwana basele ijuice eninzi kakhulu).

Ngezi zizathu, abantwana kufuneka banikwe iziqhamo ezipheleleyo kwityisi yeziqhamo xa kunokwenzeka.

I-AAP icebisa ukuba ijusi ithintelwe ngokupheleleyo kwiintsana ezingaphantsi konyaka ubudala (27).

Isishwankathelo Nangona ijusi inokunika iivithamini kunye neeminerali ezibalulekileyo, iziqhamo zonke kufuneka zisoloko zinikezelwa ngejusi yeziqhamo.

3. Iziselo ezineCaffeine

Uninzi lwabantwana abancinci basela iziselo ezine-caffeine- ezinje ngesoda, ikofu, kunye neziselo zamandla- ezinokuba neziphumo ezibi kwimpilo.

Olunye uphononongo luchaze ukuba malunga ne-75% yabantwana base-US abaneminyaka eyi-6-19 badla i-caffeine, kunye nokutya okuphakathi kwe-25 mg ngosuku kubantwana abaneminyaka eyi-2-11 ubudala kunye nokuphindaphinda elo nani kubantwana abaneminyaka eyi-12-17 ().

I-caffeine inokubangela ukonwaba, ukubetha kwentliziyo ngokukhawuleza, uxinzelelo lwegazi oluphezulu, uxinzelelo kunye nokuphazamiseka kokulala ebantwaneni, yiyo loo nto iziselo eziqukethe icaffeine kufuneka zithintelwe ngokusekwe kubudala (,).

Imibutho yezempilo yabantwana efana ne-AAP icebisa ukuba icaffeine mayithintelwe ingabikho ngaphezulu kwe-85-100 mg ngosuku kubantwana abadala kuneminyaka eyi-12 kwaye kufuneka ithintelwe ngokupheleleyo kubantwana abangaphantsi kwe-12 ().

Abazali mabagcine engqondweni ukuba iziselo ezithile zamandla zinokuqulatha ngaphezulu kwe-100 mg ye-caffeine nge-12-ounce (354-ml) ekhonza, okwenza ukuba kube yimfuneko ukuthintela iziselo zamandla kubo bonke abantwana nakwishumi elivisayo ukunqanda ukucoca kakhulu ().

Isishwankathelo I-caffeine inokubangela ukonwaba, uxinzelelo, ukubetha kwentliziyo ngokukhawuleza, kunye nokuphazamiseka kokulala ebantwaneni, yiyo loo nto kufuneka uthintele okanye uthintele ukutya komntwana wakho iziselo ezine-caffeine.

Umgca osezantsi

Unokunika uluhlu olubanzi lweziselo ezisempilweni ebantwaneni bakho xa benxaniwe.

Ukuxutywa kunye namanzi angenanto, ubisi kunye nezityalo ezisekwe kwizityalo, kunye neetayi ezithile zemifuno yimizekelo yotywala obunomntwana.

Sebenzisa ezi ziselo endaweni yeswekile, ukhetho oluninzi lweekhalori, ezinjengeesoda, ubisi olunencasa, kunye neziselo zezemidlalo.

Nangona umntwana wakho enokuqhankqalaza esitshintsha isiselo sakhe asithandayo esimnandi kukhetho olusempilweni, qiniseka ukuba wenza into elungileyo kwimpilo yomntwana wakho.