Ukufumana impilo enempilo namandla ukunyusa imizimba yabo, abantwana bafuna ukusela amanzi amaninzi. Ubungakanani bemithombo yamanzi efunekayo ihlukahluka ngobudala, kodwa inqaku elifanelekileyo lokuqala liikubhite ezithandathu ukuya kweyesibhozo ngosuku iintsana kunye nentsha. Ukunikezelwa kwazo kwimihla ngemihla nemifuno kunye nemifuno iqukethe amanzi amaninzi.
Amanzi yinto ekhethileyo yokukhetha isiselo kubo bonke abadala kunye nabantwana kuba i-hydrates ngaphandle kokungezelela iekorikhi ezingenasidingo, ushukela okanye amanqatha.
Umzimba wakho usebenzisa amanzi ukulawula ukushisa, ukuphelisa inkunkuma, kunye nokukhupha intambo yomgca kunye namalungu. Ubisi kunye nejusi zinika iingenelo njengemithombo yezinto ezinomsoco ezifana ne-calcium kunye ne-vitamin C. Kodwa ziza kunye noshukela kunye namafutha, apho ininzi abantwana kunye nabantu abadala kufuneka bachithe ngobuncinane.
Iziphakamiso zamanzi kubantwana
Iziko lezeMpilo (isahlulo seSizwe seSizwe seSayensi, esicelwe ukucebisa isizwe ngezihloko zempilo) ithi abaninzi abantu bafumana zonke iilwelo abazifunayo imihla ngemihla nje ngokutya nokusela ngokuqhelekileyo-kunye nokutya, kwaye xa benxaniwe. Naluphina utywala, kuquka i-caffeinated, ubale ngokubhekiselele kumanzi wamanzi afunayo umzimba wakho, apho abantu abaninzi basondele kwiikomityi ezili-10 ngosuku.
Abantwana abangaphantsi kweminyaka eyi-8 ubudala badinga umbane oncinci kunabantwana abadala kunye nezingane ezindala, kodwa icebiso lifanayo-kufuneka baphuze iziphuzo ezinempilo kunye nokutya, kunye namanzi amancinci nanini na xa banxaniwe.
Ngokubanzi, jolise oku kulandelayo. "I-Total Water" iquka abantwana abafumana ukutya kwiziqhamo kunye nemifuno. Ikomityana lilingana nee-ounces eziyi-8.
| Umda wobudala | Ngesini | Amanzi apheleleyo (iikomity / imini) | ||
| 4 ukuya kwi-8 iminyaka | Amantombazana namakhwenkwe | 5 | ||
| 9 ukuya ku-13 | Amantombazana | 7 | ||
| Abafana | 8 | |||
| 14 ukuya kwe-18 | Amantombazana | 8 | ||
| Abafana | 11 |
Enyanisweni, ukuba abantwana badlala okanye basebenzise ngamandla, okanye ukuba batshisa kakhulu ngaphandle, baya kufuna iimveliso ezininzi ukwenzela ukuba iziphi izidumbu zabo zilahlekelwa ngumfutho.
Ngokuxhomekeka kubukhulu bayo, oku kungachaza naphi na kwi-4 ukuya kwi-16 ii-ounces zamanzi yonke imizuzu eyi-15 ukuya kwe-20 ngexesha lokuzivocavoca. Ukufumana ukuba umntwana ufuna kangakanani, i-American Academy ye-Pediatrics ibonisa ukuba uyamlinganisa ngaphambi nangemva kokuzivocavoca ukuze ubone ukuba lukhulu kangakanani umbane (kwaye kufuneka ubeke endaweni).
Iimfesane zabantwana kufuneka ziphuze okanye ziphelelwe
Ezi khokelo zokuphuza zikunceda ukuba ucebise umthamo womntwana wakho.
- Amanzi: Ukuchaneka kwipompo kuhle (ibhotile ayimfuneko). Umntwana wakho angase aphuze ngaphezulu xa amanzi ekhutshiwe okanye ukuba unayo indebe ekhethekileyo, ibhotile, okanye isantya samanzi. Yibhale kwaye uyihambise kunye nesikolo, inqanawa, inkampu, kunye nemidlalo.
- Ubisi: Yenze i-fat fat or non-fat (i-kids 2 kunye phezulu; abatsha badinga amanqatha ekuphuculweni kwengqondo). Ncedisa iikomityi ezimbini ngemini yabantwana 8 nangaphantsi, iikomityi ze-3 kubantwana abadala kunye nentsha. Izingane zidinga i-calcium kunye ne-vitamin D kwimveliso yobisi, ngoko ukuba umntwana wakho engathandi ubisi, zama ukunambitha (kodwa jonga umxholo weshukela). Okanye ufumane ezinye iindawo zezi zondlo.
- Ijusi: Misela ukuya kuma-4 ukuya kuma-6 i-ounces ngosuku ngemigangatho engama-6 nangaphantsi (okuyi-1/2 ukuya kwe-3/4 kwendebe). Abantwana abakhulileyo kunye nentsha banokufumana ii-ounces ezi-8 ukuya kwi-12 ngosuku, ubuninzi. I-100 pesenti ye-juice yesithelo yinto efanelekileyo-khangela iilebuli. Iziphuzo zeziqhamo kunye neempompo zange zongeze ushukela (kunye neekhalori). I-100 pesenti yeziqhamo zokuphuza i-juice isiphumo njengomnye wabantwana bakho iziqhamo zomhla-kodwa khumbula ukuba ayinayo ifiber esenza isiqhamo sonke.
- Iziphuzo zezemidlalo: Ngokuqhelekileyo, thintela ezi zinto njengoko zongeza iikhalori kunye noshukela ekudleni komntwana, kodwa ezimbalwa izondlo. Kodwa ukuba usebenzisa ngamandla kwaye ukhethe iziphuzo ezemidlalo kumanzi, makhe aphuze-kubaluleke kakhulu ukuba ahlale e-hydrated.
- I-Soda: Gwema i-soda njengoko ine-sugar calories engenanto.
- Iziphuzo zamandla: Gwema iziphuzo zamandla. Ziyakwazi ukuqukwa kwamanani aphezulu e-caffeine kunye nezinye izongezelelo ezingenasempilweni yabantwana.
> Imithombo
> Bergeron, MF. Ukunciphisa umngcipheko wezeMpilo weHlabathi . Iingcali zoPhulo lokuHlola 2013; 34 (6).
> Izingane azifanele zisebenzise iziNkcenkceshi zamandla, kwaye zifuna kakhulu iziphuzo zentlalo, i-AAP. I-American Academy yePediatrics. https://www.aap.org/en-us/about-the-aap/aap-press-room/pages/kids-should-not-consume-energy-drinks--rerely-need-sports-inxila , -says-aap.aspx.
> I-Allowance Allowance Dietary Allowance kunye nexabiso elaneleyo lokungena, i-Total Water and Macronutrients. ISikole seMida yeeNgcaciso zeSizwe. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
> Amanzi kunye nesondlo. Amacandelo okuLawula nokuKhuselwa kwezifo. https://www.cdc.gov/healthywater/drinking/nutrition/index.html.