I-hydration ibamba iqhaza ekukhuleni komntwana. Khumbula ukuthi ezinyangeni zokuqala zokuphila kwakhe, umzimba wakhe wakhiwe cishe amanzi angama-70%. Ngakho-ke le ngxenye iyadingeka ukuze ibhalansi yayo kagesi ngamanzi. Lokho kusho ukuthi? "Ibhalansi phakathi kwamanzi nama-electrolyte ibamba iqhaza ekuphenduleni kwamakhemikhali kumaseli okuvumela umzimba ukuthi usebenze kahle", kuchaza u-Delphine Sury, i-dietician-nutritionist e-Bordeaux. Kodwa amanzi nawo adlala indima yokulawula okushisayo. Ukunyakaza kwengane (futhi kamuva nemizamo yayo yokuma, bese kulandela izinyathelo zayo zokuqala) idinga amandla amakhulu. “Ngenxa yokuncipha kwesikhumba nokungavuthwa kwezinso, umntwana ‘udla’ amanzi amaningi futhi akhiphe amanzi ngokushesha kunabantu abadala. Kunzima kuye, ongakawazi kahle ulimi, ukuthi asho ukoma kwakhe,” kuqhuba uDelphine Sury.
Kusukela ku-0 kuye ku-3 ubudala, kuye ngamunye izidingo zabo
Phakathi kwezinyanga ezi-0 neziyisi-6, ukugeleza kwamanzi kwengane kunikezwa kuphela ubisi lukamama noma losana. Kusukela ezinyangeni ezingu-10 kuya eminyakeni emi-3, ingane kufanele iphuze nsuku zonke, okungenani, u-500 ml wobisi lwezingane oluvumelaniswe nokukhula kwayo. “Kodwa ukushisa, ukushisa komzimba noma isifo sohudo esingase sikhulise izidingo zakhe zamanzi phakathi nosuku,” kuchaza uD. Sury. “Kukuwe ukuthi wengezelele obisini lwakho ngamanzi, olunikezwa ebhodleleni, ngezikhathi ezithile,” uyanezela. Ezimweni ezithile, njengalapho uhamba ngemoto noma ngendiza, kuyanconywa futhi ukuthi unikeze ingane yakho amanzi njalo.
Amanzi mani engane encane?
Ngaphambi kweminyaka emi-3, kungcono ukunikeza ingane encane amanzi entwasahlobo. “Nsuku zonke, kumele ingabi namaminerali amancane. Kodwa ngeseluleko sikadokotela wakhe wezingane, ungakwazi futhi ukumnika (ngezinye izikhathi) amanzi acebile amaminerali, ngakho-ke ku-magnesium (Hepar, Contrex, Courmayeur) uma ehlushwa ukuphazamiseka kokuhamba, noma i-calcium, uma ingane yakho idla kancane. imikhiqizo yobisi, ”kuchaza uDelphine Sury. Kuthiwani ngamanzi anongiwe? “Kungcono ukuwagwema ukuze ujwayeze ingane ukunambitheka okungathathi hlangothi kwamanzi. I-Ditto yama-sodas noma amajusi wezithelo zezimboni. Kumnandi kakhulu, lokhu akuhambisani nezidingo zakhe zokudla okunomsoco futhi kuhlanekezela ukufunda kokunambitha, ”kuchaza yena. Ingozi uma kuba umkhuba? Lokho ukudala, ngokuhamba kwesikhathi, izinkinga zokukhuluphala ngokweqile, isifo sikashukela kanye nokukhuthaza ukubukeka kwemigodi.
Ukudla okuphezulu kwe-hydration
Izithelo nemifino, njengemifino eminingi, iqukethe amanzi amaningi. Lokhu kunjalo, isibonelo, ngama-strawberries, utamatisi noma ukhukhamba angatholakala ezitebeleni ehlobo. “Ezethulwa zingaphekiwe futhi zingacutshungulwanga, azihlale zithandwa yizingane. Uchwepheshe uphakamisa ukuthi esikhundleni salokho awaxube esobho, amasobho nama-gazpacho. “Izingane ezisacathula noma sezikhule ngokwanele ukuthi zingakwazi ukuhlafuna, ziyesaba ukudla okusha. Ukuthungwa kwemifino exubile kuyabaqinisekisa, ”kusho yena. Thatha ithuba lokubanikeza izinhlanganisela ezintsha zokunambitheka okufana ne-carrot-orange noma i-apula-cucumber, isibonelo. Kuyisingeniso esihle sokuqhathanisa okumnandi nokumnandi. Futhi lokhu kwenza kube lula ngabo ukujabulela imifino eluhlaza ecebile ngovithamini C ngenkathi bemanzisa. “
Futhi izithelo ayo, kanjani ukwethula kubo?
“Ngaphambi kweminyaka emithathu, amanzi ayisiphuzo esifaneleka kakhulu njengengxenye yokudla okuhlukahlukene. Yiqiniso, ungakwazi ukunikeza ingane encane ijusi yezithelo ngezikhathi ezithile, kodwa akufanele ithathe indawo yamanzi entwasahlobo, "kukhumbula uchwepheshe wezokudla. Kamuva, kungesikhathi sasekuseni noma njengokudla okulula (ekuseni noma ntambama) lapho amajusi ezithelo angena khona ekudleni. Futhi njalo, ngaphandle kokudla. “Amajusi ezithelo enziwe ekhaya, aphekwa kusetshenziswa i-juicer noma i-juice extractor, anothe ngamavithamini, i-fiber kanye namaminerali. Futhi uma izithelo ziyizinto eziphilayo, kungcono nakakhulu! », kusho uDelphine Sury. “Amajusi athengwa ngezitini esitolo isikhathi esiningi asuke engenawo ama-fiber. Banomsoco omncane. Okwenziwe ekhaya kumnandi kakhulu futhi kumnandi kakhulu, ikakhulukazi uma ucindezela ijusi yakho nomndeni… ”. Kuthiwani uma uzama ama-cocktails okuqala?
Kuvidiyo: Ingabe kufanele sinikeze amanzi kumntwana encela?
I-BANANA-STRAWBERRY:
I-SUMER SMOOTHIE Kusukela ezinyangeni eziyisi-9
1⁄2 ubhanana (80 kuya ku-100 g)
5-6 ama-strawberries (80 kuya ku-100 g)
1 i-petit-suisse (noma i-strawberry)
5 cl ubisi lwezingane
Amaconsi ambalwa kalamula
Hlanza futhi usike ubhanana. Engeza amaconsi ambalwa kalamula kubhanana ukuze uvimbele ukuthi ungabi mnyama. Geza i-frntofontofo. Ku-blender (ungasebenzisa futhi isandla sakho sesandla), faka i-iced petit-suisse, ubisi nezithelo, bese uhlanganisa konke. Sekulungile!
Okuhlukile : buyisela ama-strawberry nge-kiwi, umango, okusajingijolo ...