Iziphuzo Ezi-7 Ezinempilo Zezingane (Nezingu-3 Ezingenampilo)

-Delile

• 1. Amanzi
• 2. Amanzi Anongiwe Ngokwemvelo
• 3.Amanzi kakhukhunathi
• 4. Ama-Smoothies athile
• 5. Ubisi olungenashukela
• 6. Ubisi Obusekelwe Ezitshalweni Obungashukela
• 7. Amathile athile Ngamakhambi
• Iziphuzo Zokukhawulela
• 1. Iziphuzo ezinoshukela neziphuzo ezinoshukela
• 2. Ijusi
• 3. Iziphuzo ezine-caffeine
• Okusemqoka

Ngenkathi ukwenza ingane yakho ukuthi idle ukudla okunomsoco kungaba yinselele, ukuthola iziphuzo ezinempilo - kepha ezikhangayo - ezinganeni zakho nakho kungaba nzima.

Iningi lezingane linamazinyo amnandi futhi lijwayele ukucela iziphuzo ezinoshukela. Kodwa-ke, ukuwaqondisa ekwenzeni izinketho ezilinganiselwe kubalulekile empilweni yawo yonke.

Nazi iziphuzo eziyi-7 ezinempilo zezingane - kanye neziphuzo ezi-3 okufanele uzigweme.

1. Amanzi

Lapho ingane yakho ikutshela ukuthi yomile, kufanele njalo unikeze amanzi kuqala.

Lokhu kungenxa yokuthi amanzi abalulekile empilweni futhi ayadingeka ezinkambisweni ezibalulekile ezingenakubalwa emzimbeni wengane yakho, kufaka phakathi ukulawulwa kokushisa nokusebenza komzimba ().

Eqinisweni, maqondana nesisindo somzimba, izingane zinezidingo ezinkulu zamanzi kunabantu abadala ngenxa yomzimba wazo okhula ngokushesha kanye nesilinganiso semethabolikhi ephakeme ().

Ngokungafani nezinye iziphuzo eziningi, amanzi ngeke anikeze ama-calories angamanzi, okwenza kube mancane amathuba okuthi ingane yakho izizwe igcwele futhi yenqabe ukudla okuqinile. Lokhu kungabaluleke kakhulu uma unesidli esikhethiwe.

Ngaphezu kwalokho, ukuphuza amanzi anele kuxhumene nesisindo somzimba esinempilo, ingozi encishisiwe yemigodi yamazinyo, nokusebenza kwengqondo okuthuthukisiwe ezinganeni ().

Ngokwengeziwe, ukuphela kwamanzi emzimbeni kungaba nomthelela omubi empilweni yengane yakho ngezindlela eziningi, okungahle kunciphise ukusebenza kobuchopho, kubangele ukuqunjelwa, futhi kuholele ekukhathaleni ().

Isifinyezo Amanzi abalulekile empilweni yengane yakho futhi kufanele enze iningi lokudla kwawo uketshezi.

2. Amanzi Anongiwe Ngokwemvelo

Ngoba amanzi angenalutho angabonakala eyisicefe, kungenzeka ukuthi ingane yakho ingahle ingathandi lolu ketshezi olubalulekile.

Ukwenza amanzi athakazelise ngaphandle kokungeza ushukela owengeziwe namakhalori, zama ukufaka amanzi ngezithelo namakhambi.

Ungazama izinhlanganisela eziningi zokunambitheka ukuthola ethokozelwa yingane yakho.

Futhi, ingane yakho izothola umfutho wokudla okunesithelo nezithelo ezintsha namakhambi asetshenziswe emanzini.

Ezinye izinhlanganisela eziwinayo zifaka:

• Uphayinaphu neminti
• Ikhukhamba nekhabe
• Ama-blueberries nama-raspberries
• Amajikijolo nolamula
• I-orange nelime

Yenza ingane yakho ibandakanyeke ngokuyivumela ukuthi ikhethe ukumataniswa kokunambitheka okuthandayo futhi isize ukufaka izithako emanzini.

Izitolo zize zithengise amabhodlela amanzi angavuseleleka anama-infusers akhelwe ngaphakathi, angasiza ingane yakho ukuthi ihlale ingenawo amanzi lapho ingekho ekhaya.

Isifinyezo Ukwenza ukuheha ingane yakho ngamanzi, engeza izithelo namakhambi amasha ukuze unikeze imibala nama-flavour amnandi.

3.Amanzi kakhukhunathi

Yize amanzi kakhukhunathi aqukethe ama-calories noshukela, enza ukukhetha okunempilo kunezinye iziphuzo ezinjenge-soda neziphuzo zezemidlalo.

Amanzi kakhukhunathi ahlinzeka ngesilinganiso esihle sezakhi zomzimba eziningana, kufaka phakathi i-vitamin C, i-magnesium, ne-potassium - konke okubalulekile ezinganeni ().

Futhi iqukethe ama-electrolyte - afana ne-potassium, i-magnesium, i-calcium, ne-sodium - elahleka ngomjuluko ngesikhathi sokuzivocavoca umzimba.

Lokhu kwenza amanzi kakhukhunathi abe yindlela enhle kakhulu yokufaka i-hydration kuziphuzo zemidlalo ezinoshukela ezinganeni ezisebenzayo ().

Amanzi kakhukhunathi nawo ayasiza lapho ingane yakho igula, ikakhulukazi uma idinga ukuphinda ithole amanzi ngemuva kokuhuda noma ukuhlanza.

Kodwa-ke, kubalulekile ukuthi ufunde ngokucophelela ilebula lapho uthenga amanzi kakhukhunathi, njengoba eminye imikhiqizo iqukethe ushukela ongeziwe nama-flavour okufakelwa.

Amanzi kakhukhunathi angenalutho, angenashukela ngaso sonke isikhathi angcono kakhulu ezinganeni.

Isifinyezo Amanzi kakhukhunathi acebile ngezakhi zomzimba kanye nama-electrolyte, okwenza kube inketho enhle kakhulu yokusiza izingane ukuba ziphinde zithole amanzi emuva kokugula noma ukwenza umsebenzi womzimba.

4. Ama-Smoothies athile

Ama-Smoothies ayindlela ethandekayo yokweqa izithelo, imifino, nokunye ukudla okunempilo ekudleni kwengane yakho.

Ngenkathi amanye ama-smoothies angaphambi kwesikhathi elayishwa ushukela, ama-smoothies enziwe ekhaya - inqobo nje uma ecebile ngezithako ezinomsoco - enza ukukhetha okuhle kakhulu ezinganeni.

Ama-Smoothies angasiza kakhulu kubazali ababhekene nabantu abadlayo. Imifino eminingi - njenge-kale, isipinashi, noma ukholifulawa - ingahlanganiswa ne-smoothie enambitheka kamnandi ingane yakho ezoyithanda.

Ezinye izinhlanganisela ze-smoothie ezinobungane zifaka:

• Kale nophayinaphu
• Isipinashi nama-blueberries
• Ipentshisi nokholifulawa
• Amajikijolo nama-beet

Hlanganisa izithako ngobisi olungenalo ushukela noma obisi olungenashukela bese usebenzisa izengezo ezinempilo njengezimbewu ze-hemp, i-cocoa powder, ukhukhunathi ongenashukela, i-avocado, noma imbewu yefilakisi yomhlabathi.

Gwema ukuthenga ama-smoothies ezitolo zokudla noma ezitolo zokudlela, ngoba lokhu kungaqukatha ushukela ongeziwe, bese ukhetha izinhlobo ezenziwe ngokwazo lapho kungenzeka khona.

Njengoba ama-smoothies anama-kilojoule amaningi, zinikeze njengesidlwana noma eceleni kwesidlo esincane.

Isifinyezo Ama-smoothies okuzenzela ayindlela enhle kakhulu yokwandisa ukusetshenziswa kwengane yakho izithelo nemifino.

5. Ubisi olungenashukela

Noma izingane eziningi zikhetha iziphuzo zobisi ezinoshukela njengobisi ushokoledi noma isitrobheli, ubisi olucacile, olungenashukela lwenza ukukhetha okunempilo kakhulu ezinganeni.

Ubisi olungenamsoco lunomsoco kakhulu, luhlinzeka ngezakhi eziningi ezibaluleke kakhulu ekukhuleni nasekuthuthukisweni.

Isibonelo, ubisi luqukethe amaprotheni, i-calcium, i-phosphorus, ne-magnesium - izakhamzimba ezibalulekile empilweni yethambo ezibaluleke kakhulu ezinganeni ezikhulayo ().

Ngokwengeziwe, ubisi luvame ukuqiniswa ngovithamini D, elinye uvithamini elibalulekile empilweni yethambo.

Yize abazali abaningi bevame ukunika izingane ubisi olungenamafutha, ubisi olunamafutha amaningi lungaba nempilo ezinganeni ezincane, njengoba amafutha edingeka ekukhuleni kobuchopho obufanele nokukhula okuphelele ().

Eqinisweni, izingane zinesidingo esiphakeme samafutha kunabantu abadala, ngenxa yesilinganiso esandayo semetabolism ().

Ngalezi zizathu, ukukhetha ubisi olunamafutha aphakeme, njengobisi olunamafutha olungu-2%, kwenza ukhetho olungcono kunobisi olunamanzi ezinganeni eziningi.

Kodwa-ke, kubalulekile ukuthi wazi ukuthi ukuphuza ubisi oluningi kungadala izingane zigcwale, okungadala ukuthi zidle ukudla okuncane noma isinongo ().

Ukuqinisekisa ukuthi ingane yakho ayigcini ngokweqile obisini ngaphambi kokudla ukudla, nikela kuphela ingxenye encane yobisi ngesikhathi sokudla.

Ngenkathi ubisi lungaba ukukhetha kwesiphuzo esinomsoco, izingane eziningi azibekezeleli ubisi lobisi. Izimpawu zokungabekezelelani kobisi zifaka phakathi ukuqunjelwa, uhudo, igesi, ukuqubuka kwesikhumba, kanye namajaqamba esiswini ().

Khuluma nodokotela wezingane uma usola ukungabekezelelani kobisi.

Isifinyezo Ubisi lobisi olungenashukela luhlinzeka ngenombolo yezakhamzimba izingane ezikhulayo ezizidingayo. Kodwa-ke, ezinye izingane zingabekezelela ubisi.

6. Ubisi Obusekelwe Ezitshalweni Obungashukela

Ezinganeni ezingabekezeleli ubisi lobisi, ubisi olungenashukela olusekelwe ezitshalweni luyindlela enhle kakhulu.

Ubisi olususelwa ezitshalweni lubandakanya i-hemp, ukhukhunathi, i-alimondi, i-cashew, ilayisi nobisi lwe-soy.

Njengobisi lobisi olunoshukela, ubisi olususelwa ezitshalweni lungaqukatha imithwalo kashukela owengeziwe kanye nobumnandi bokufakelwa, yingakho kungcono ukukhetha izinhlobo ezingenashukela.

Ubisi olususelwa kwizitshalo olungasetshenziswanga lungasetshenziswa lulodwa njengesiphuzo esinekhalori eliphansi noma njengesisekelo sama-smoothies, ama-oatmeals namasobho anobungani bezingane.

Isibonelo, inkomishi eyi-1 (240 ml) yobisi lwe-alimondi olungenashukela inama-calories angaphansi kwama-40 ().

Ukunikeza iziphuzo ezinekhalori eliphansi kanye nokudla kunciphisa amathuba okuthi ingane yakho igcwalise iziphuzo zodwa. Futhi, ubisi oluningi olususelwa ezitshalweni lunikeza amavithamini namaminerali ahlukahlukene futhi luvame ukuqiniswa ngezakhamzimba ezinjenge calcium, B12, kanye no vitamin D ().

Isifinyezo Ubisi lwezitshalo olungenashukela - njengokakhukhunathi, i-hemp, nobisi lwe-alimondi - luyahlukahluka futhi lwenza indawo enhle kakhulu yobisi lobisi.

7. Amathile athile Ngamakhambi

Noma itiye kungacatshangwa ukuthi liyisiphuzo esenzelwe izingane, amanye ama-herbal teas aphephile futhi anempilo ezinganeni.

Ama-Herbal teas - njenge-lemongrass, i-mint, i-rooibos, ne-chamomile - ezinye izindlela ezinhle zokuphuza iziphuzo ezinoshukela, njengoba zingenayo i-caffeine futhi zinikeza ukunambitheka okujabulisayo.

Ngokwengeziwe, ama-herbal teas anikela ngezinzuzo zokudla okunempilo futhi anganikeza nokukhululeka ezinganeni ezigulayo noma ezikhathazekile.

Isibonelo, ama-chamomile nama-lemongrass teas kudala asetshenziselwa ukuzola nokuthambisa izingane nabantu abadala ngokukhathazeka ().

I-Chamomile ibuye isetshenziswe njengokwelashwa kwemvelo kwezimpawu zamathumbu - kufaka phakathi isicanucanu, igesi, isifo sohudo, nokugaya ukudla - ezinganeni nakubantu abadala ().

Ucwaningo lukhombisa ukuthi i-chamomile inezinto ezilwa nokuvuvukala futhi ingasiza ekunciphiseni izimpawu ezihlobene nokuvuvukala kwamathumbu ().

Ngenkathi amanye ama-herbal teas ebhekwa njengaphephile ezinganeni, kubalulekile ukubonisana nodokotela wezingane ngaphambi kokunikeza ingane yakho noma yimaphi ama-herbal teas.

Khumbula futhi ukuthi ama-herbal teas awafanele izingane futhi kufanele anikezwe izingane ezingeni lokushisa eliphephile ukuvimbela ukushisa.

Isifinyezo Amanye ama-herbal teas, afana ne-chamomile ne-mint, angasetshenziswa njengenye indlela ephephile yengane kuziphuzo ezinoshukela.

Iziphuzo Zokukhawulela

Yize kwamukeleka ngokuphelele ukuthi izingane ngezikhathi ezithile zijabulele isiphuzo esinoshukela, iziphuzo ezinoshukela akufanele ziphuzwe njalo.

Ukusetshenziswa kaningi kweziphuzo ezinoshukela - njenge-soda neziphuzo zezemidlalo - kungaholela ezimeni zezempilo njengokukhuluphala namazinyo ezinganeni.

1. Iziphuzo ezinoshukela neziphuzo ezinoshukela

Uma noma yisiphi isiphuzo kufanele silinganiselwe ekudleni kwengane, yi-soda - kanye nezinye iziphuzo ezinoshukela, njengeziphuzo zemidlalo, ubisi olunoshukela, netiye elimnandi.

I-ounce eli-12 (354-ml) le-Coca-Cola ejwayelekile liqukethe amagremu angama-39 kashukela - noma cishe amathisipuni ayi-10 (17).

Ukubheka, i-American Heart Association (AHA) incoma ukuthi ukudla ushukela okungeziwe kugcinwe ngaphansi kwamathisipuni ayisithupha (25 amagremu) ngosuku ezinganeni ezineminyaka engu-2-18.

Iziphuzo ezinoshukela zixhunyaniswa nengozi eyandayo yezifo, ezinjengesifo sikashukela sohlobo 2 kanye nesifo sesibindi esinamafutha angenalo utshwala, ezinganeni (,).

Futhi, ukuphuza iziphuzo eziningi ezinoshukela kungaba nomthelela ekuzuzeni isisindo nasemigodini yezingane (,).

Ngaphezu kwalokho, iziphuzo eziningi ezinoshukela, njengezimbisi ezinamakha, ziqukethe isiraphu yommbila ene-high-fructose, isiphuzo esisetshenzisiwe esixhunyaniswe nokuzuza kwesisindo ezinganeni ().

Isifinyezo Iziphuzo ezinoshukela zinoshukela omningi futhi zingakhuphula ingozi yengane yakho yezimo ezithile, njengokukhuluphala, isifo sesibindi esinamafutha, nesifo sikashukela.

2. Ijusi

Noma i-100% ijusi yezithelo inikela ngamavithamini namaminerali abalulekile, ukuphuza kufanele kukhawulelwe kumanani anconyelwe izingane.

Izinhlangano eziqeqeshiwe ezifana ne-American Academy of Pediatrics (AAP) zincoma ukuthi ijusi lilinganiselwe kuma-ounces angama-4-6 (120-180 ml) ngosuku ezinganeni ezineminyaka engu-1-6 no-8-12 ounces (236-355 ml) ngosuku izingane ezineminyaka engu-7-18.

Uma kudliwe kulawa manani, ijusi yezithelo engu-100% ayijwayele ukuhlotshaniswa nokuzuza kwesisindo ().

Kodwa-ke, ukusetshenziswa kwejusi yezithelo ngokweqile kuhlotshaniswa nengozi eyengeziwe yokukhuluphala ezinganeni ().

Futhi, ezinye izifundo zixhumanise ukusetshenziswa kwejusi yezithelo nsuku zonke nokuzuza kwesisindo ezinganeni ezincane.

Isibonelo, ukubuyekezwa kwezifundo eziyi-8 kutholakale ukuthi ukukhonzwa nsuku zonke kwejusi yezithelo engu-100% kuhlotshaniswa nokwanda kwesisindo ngaphezu konyaka ongu-1 ezinganeni ezineminyaka engu-1-6 ().

Ngoba ijusi yezithelo ayinayo i-fiber yokugcwalisa etholakala ephelele, izithelo ezintsha, kulula ukuthi izingane ziphuze ujusi omningi ().

Ngalezi zizathu, izingane kufanele zinikezwe izithelo ezigcwele phezu kwejusi yezithelo lapho kungenzeka khona.

I-AAP incoma ukuthi ijusi ivinjelwe ngokuphelele ezinganeni ezingaphansi konyaka owodwa ubudala (27).

Isifinyezo Yize ujusi unganikeza amavithamini namaminerali abalulekile, izithelo ezigcwele kufanele zihlale zinikezwa ngaphezu kwejusi yezithelo.

3. Iziphuzo ezine-caffeine

Izingane eziningi eziningi ziphuza iziphuzo ezine-caffeine - njengesoda, ikhofi, neziphuzo zamandla - ezingaba nemiphumela emibi empilweni.

Ucwaningo olulodwa lwabika ukuthi cishe i-75% yezingane zase-U.S. Ezineminyaka eyi-6-19 zisebenzisa i-caffeine, ngokudla okuphakathi kwe-25 mg ngosuku ezinganeni ezineminyaka engu-2-11 ubudala futhi ziphindwe kabili lelo nani ezinganeni ezineminyaka eyi-12-17 ().

I-caffeine ingadala ukuqina, ukushaya kwenhliziyo okusheshayo, umfutho wegazi ophakeme, ukukhathazeka, nokuphazamiseka kokulala ezinganeni, yingakho iziphuzo eziqukethe i-caffeine kufanele zivinjelwe ngokuya ngeminyaka (,).

Izinhlangano zezempilo zezingane ezifana ne-AAP ziphakamisa ukuthi i-caffeine kufanele ikhawulelwe ingabi ngaphezu kuka-85-100 mg ngosuku ezinganeni ezineminyaka engaphezu kwengu-12 futhi kufanele igwenywe ngokuphelele ezinganeni ezingaphansi kweminyaka eyi-12 ().

Abazali kufanele bahlale bekhumbula ukuthi iziphuzo ezithile zamandla zingaqukatha ngaphezulu kwe-100 mg ye-caffeine nge-12-ounce (354-ml) esebenza, okwenza kudingekile ukukhawulela iziphuzo zamandla kuzo zonke izingane nentsha ukugwema i-caffeine eyeqile ().

Isifinyezo I-caffeine ingadala ukuqina, ukukhathazeka, ukushaya kwenhliziyo okusheshayo, nokuphazamiseka kokulala ezinganeni, yingakho kufanele ukhawule noma unqabele ukuphuza kwengane yakho iziphuzo ezine-caffeine.

Okusemqoka

Unganikeza izinhlobonhlobo zeziphuzo ezinempilo ezinganeni zakho uma zomile.

Amanzi afakiwe futhi angenalutho, ubisi kanye nezitshalo ezisekelwe ezitshalweni, kanye namathiyi athile e-herbal ayizibonelo zeziphuzo ezinobungane.

Sebenzisa lezi ziphuzo esikhundleni soshukela, izinketho ezinama-khalori aphezulu, njenge-soda, ubisi olunoshukela, neziphuzo zezemidlalo.

Yize ingane yakho ingabhikisha ishintsha isiphuzo sayo esithandekayo esinoshukela ngenketho enempilo, qiniseka ukuthi wenza okufanele ngempilo yengane yakho.