Okuqukethwe
Amanzi okukhipha amanzi
Amanzi kuphela anika umzimba amanzi. Hamba ku- amanzi asentwasahlobo, inamaminerali abuthakathaka (hlola amalebula ngokucophelela) noma amanzi okupompi ahlungiwe. Nini ? Yiqiniso, ngesikhathi sokudla, nanoma nini lapho omile. Qaphela: akufanele unikeze ingane yakho amanzi acwebileyo ngaphambi kweminyaka engu-3s. Futhi-ke, kancane, ngoba kuyingozi yokubangela ukuqunjelwa, ikakhulukazi njengoba ingane ivame ukuphuza ngokushesha!
Angakanani amanzi okufanele umntwana aphuze ngosuku?
Amanani amanzi okuphuzisa umntwana nsuku zonke azohluka kuye ngeminyaka yakhe. Ngokuvamile, usana ludinga ukugeleza kwamanzi okuningi okuzokwehla njengoba lukhula. Ngokusho kweFrench Society of Pediatrics, kuze kube yizinyanga zakhe ezintathu, bala cishe 150 ml amanzi ngosuku. Phakathi kwezinyanga ezi-3 neziyisi-6, siyabala phakathi kuka-125 no-150 ml lamanzi ngosuku. Kusukela ezinyangeni eziyisi-6 kuye kweziyisi-9, phakathi kwamamililitha amathathu kuya kwayi-100 ngosuku, bese kuba phakathi kwezinyanga eziyi-9 nonyaka o-1 phakathi kuka-100 no-110 ml nsuku zonke. Ekugcineni, phakathi konyaka wokuqala nowesithathu wengane, kuyadingeka ukumnika ngokwesilinganiso 100 ml amanzi ngosuku.
Ubisi ukuze lukhule lube lude
Ngenxa yokuqukethwe kwayo okuphezulu kwe-calcium nezakhi zayo eziningi, ubisi kufanele kuhlale isiphuzo ngisho nokudla okuyisisekelo kuze kube yiminyaka ye-3. Khetha ubisi lokukhula, olulungele kangcono izidingo zalo, okungenani u-500 ml ngosuku, noma ngisho nangaphezulu! Ngemuva kweminyaka emi-3, mnike uhhafu welitha lobisi lonke ngosuku (noma okulingana nalo emikhiqizweni yobisi). Ihlangabezana nezidingo zabo kangcono kunobisi lwe-semi-skimmed. Nini ? Ngaphambi kweminyaka engu-3 ubudala, ekuseni, ngesikhathi sokudla nangemva kwesobho lakhe. Ngemva kweminyaka engu-3, itiye lasekuseni nelantambama, ngaphandle kokungeza ushukela!
Iziphuzo zezithelo zamavithamini
Amajusi afakwe ekhaya agcina ukunambitheka kwesithelo nokunotha kwaso kumavithamini uma ephuzwa ngokushesha. Uma uwathenga emabhodleleni, khetha "amajusi ezithelo ahlanzekile" ahlanzekile noma ahlanzekile futhi uwadle ngokushesha. Nini ? Ngesikhathi sasekuseni noma ngezikhathi ezithile, njenge-snack, esikhundleni sesithelo. Iziphuzo zezithelo, ezitholakala emanzini, ushukela kanye nejusi yezithelo (okungenani i-12%), ziqukethe ngezinye izikhathi izithasiselo. Abanawo amavithamini namaminerali, kodwa basacebile ngoshukela! Nini ? Okwemicimbi ekhethekile njengamaphathi, amaphathi okuzalwa, ukuphuma.
Iziphuzo ezinoshukela: ama-soda kancane
Amnandi kakhulu (ama-20 kuya ku-30 izingcezu zikashukela ilitha, noma izingcezu ezi-4 ngengilazi ngayinye), ama-sodas awakucimi ukoma futhi anikeze ukoma okwengeziwe. Nini? Ngokukhethekile. Ama-syrups athandwa yizingane futhi ayonga kakhulu kunezinye iziphuzo. Kodwa-ke, noma zihlanjululwe kakhulu, zisanikeza okulingana nezigaxa ezingu-18 zikashukela ilitha, noma cishe izigaxa ezimbili zengilazi, kodwa azinawo amavithamini noma izakhi. Nini ? Ikakhulukazi, njengeziphuzo zezithelo namasoda.
Amanzi anokunambitheka okuhlukahlukene
Zinokufaneleka kokuqukatha ikakhulukazi amanzi (intwasahlobo noma amaminerali) namaphunga. Kodwa ukwakheka kwabo kuhluka kakhulu kusuka kolunye uhlobo kuya kolunye. Ushukela wabo usukela ku 6 g ukuya ku-60 g (12 cubes) kashukela ilitha ngalinye! Nini ? Ngetiye lantambama noma ngamaholide, uthanda amanzi anoshukela kancane. Kodwa qaphela: bayayekisa ingane ukunambitheka kwamanzi. Ngakho hhayi kaningi, futhi ungalokothi esikhundleni amanzi!
Iziphuzo ezilula esikhundleni samasoda
Kungase kubonakale kuyisixazululo esihle sokunciphisa ukudla ushukela nama-calories angadingekile, ikakhulukazi uma kuvame ukumbozwa. Kodwa kubonakala sengathi i-metabolism ayisabeli ngendlela efanayo kuma-sweeteners kanye noshukela wangempela. Ngaphezu kwalokho, akukwenzi ingane ingajwayele ukunambitheka koshukela.