Uma kungakenzeki, le nyanga izonikezelwa esinyathelweni esikhulu kakhulu empilweni yengane yakho: leso sokuhlukahluka kokudla. Ngomusa, uzokwazi ukwethula ukunambitheka okusha futhi wenze ingane yakho ithole injabulo ye-gastronomy yabancane! Khumbula ukwenza lezi zinkezo zokuqala zingafi!

Ezinyangeni eziyisithupha, izinsuku zomntwana zifana nezinsuku zezingane ezindala: ngaphezu kokulala kwakhe okujwayelekile, udla ekuseni lapho evuka, khona-ke cishe emini, bese ethatha ukudla okulula cishe ngo-15: 16-XNUMXpm futhi adle ukudla kwakhe kokugcina. . kusihlwa, ngaphambi kokulala.

Kungakhathaliseki ukuthi encela ibhodlela noma ibele, ngakho-ke kuthatha izidlo ezine ngosuku kusuka ku-210 ml kuya ku-240 ml yobisi ngesidlo ngasinye, ngokuya ngesifiso sakhe sokudla: 210 ml wamanzi + nezilinganiso eziyi-7 zobisi noma i-240 ml yamanzi + nezilinganiso eziyi-8 zobisi.

Uma edliswa ibhodlela, uzoshintsha kule nyanga usuka kubisi lweminyaka engu-1 uye kubisi lweminyaka engu-2, ubisi olugxile kancane kumaprotheni, amavithamini, amaminerali nama-fatty acids ukuze uhlangabezane kangcono nezidingo zengane yakho. Lolu bisi empeleni lunikezwa kusukela ezinyangeni eziyisi-6.

Ezinyangeni eziyisithupha, uma kungakenziwa, kwenzeka isinyathelo esikhulu: leso sokuhlukahluka kokudla. Ngempela, kusukela kule minyaka, ubisi lwebele noma losana olusetshenziswa kuphela alusanele ukukhokhela izidingo zomsoco wengane. Ngakho-ke kubalulekile ukwandisa ukudla kwengane manje ekwazi ukuhlafuna nokugwinya ukudla ngaphandle kobisi.

Kodwa-ke, qaphela ukuthi noma ngabe ingane yakho enezinyanga eziyisi-6 izoqala ukudla izipuni - noma isivele isidla ngesipuni njengomuntu omdala - ubisi lusawukudla kwayo okuyinhloko. Okunye ukudla akunikezwayo ngendlela ethuthukayo kakhulu, kumane kuza ngaphezu kokudla kwakhe ubisi.

Uma usuvele uqalile ukwehlukanisa ukudla kwengane yakho, izindaba ezinkulu ezinyangeni eziyisithupha kuzoba ukwethulwa kwamaprotheni afana nenyama, inhlanzi namaqanda. Lokhu kudla kuwumthombo omkhulu we-ayoni enganeni yakho, enezidingo zayo ezibalulekile kule minyaka.

Ngokuvamile, kuhle ukwethula amaprotheni inyanga eyodwa kuphela ngemva kokuqala kokuhlukahluka kokudla. Ezinyangeni eziyisithupha, ungaqala ukwethula amaprotheni athile anjengalawa:

• Du i-turkey noma isifuba senkukhu, yosiwe yabe isihlanganiswa
• Du inyama emhlophe ephekiwe, ehlutshiwe futhi ekhuluphele Kuxutshwe
• Du inhlanzi enciphile kwenziwe kahle njenge-cod, i-hake noma i-hake isibonelo. Qaphela ukususa ngokucophelela amathambo bese uxuba izinhlanzi. Ungakhetha inhlanzi entsha noma eqandisiwe kodwa ugweme inhlanzi yesinkwa.
• Amaqanda: wakhethe amasha kakhulu (abekwe umkhawulo wezinsuku ezingu-7 ezedlule) bese unikeza ingane yakho uhhafuisikhuphasha seqanda esibilisiwe, esikhundleni senyama noma inhlanzi. Hlanganisa nemifino. Gwema okumhlophe okwaziwayo njengokungezwani kakhulu, ekuqaleni.

Ngakho-ke ukukhetha kubanzi ngokwanele ukuze kuqale ukuhlukahluka kokudla: thatha ithuba lokushintsha imithombo yamaprotheni futhi wenze ingane yakho ithole ukunambitheka okuhlukile kwento ngayinye. Okufanelekile kuhlala kuhluka phakathi kwenyama, inhlanzi kanye nesikhuphasha seqanda njalo. Okufanelekile, nikeza ingane yakho izinhlanzi ezimbili ngesonto.

Amaprotheni azonikezwa ngesikhathi sokudla lapho uzonikeza ingane yakho imifino (emini noma kusihlwa) futhi izohlanganiswa ngqo ku-mash.

Mayelana nenani, qaphela: izincomo ngokuya ngamaprotheni zivame ukudlula njengoba izidingo zengane zincane ezinyangeni eziyisi-6. Qinisekisa ukuthi wethula ingxenye eyodwa kuphela yenyama, inhlanzi noma iqanda ngosuku: kungaba emini noma kusihlwa, ngaphezu kwemifino. Kusukela ezinyangeni eziyisi-6 kuye kweziyisi-8 amanani anconyiwe angu-10 g esewonke ngosuku kuphela. Lokhu kufana ne- 2 amathisipuni enyama noma inhlanzi noma 1/2 kuphela isikhuphasha seqanda ngosuku !

Ingabe ingane ingaba yimifino?

Imifino ehlelwe kahle ezinganeni ngokuvamile yamukelwa umkhakha wezokwelapha futhi ayibhekwa njengebangela izinkinga ezinkulu. Kodwa-ke, okufanayo akulona iqiniso nge-veganism echazwa njengokunzima kakhulu ukuyisebenzisa ukuze kuqinisekiswe izidingo zomsoco wengane.

Uma abazali befuna ukudla kwemifino kwengane yabo, ukunakekelwa okukhethekile kufanele kukhokhwe kubuningi kanye nekhwalithi yamaprotheni, insimbi, i-calcium namafutha acids, ikakhulukazi.

Ngakho-ke, kuzodingeka ukuthi uthande:

• Amaprotheni: Isikhuphasha seqanda nenhlanzi (uma kubekezelelwa abazali) kuyoba imithombo eyinhloko yamaprotheni ezilwane. Amaprotheni emifino azofika njengomphelelisi. Qaphela, nokho: yonke imikhiqizo esuselwe ku-soy (i-tofu, i-tempeh, i-seitan, i-steak ne-soy yogurts, njll.) kufanele ingafakwa ezinganeni!
• Yenza: imifino eluhlaza (i-parsley, isipinashi, i-watercress), izimila zasolwandle (ulethisi wasolwandle, i-wakame), okusanhlamvu okufana ne-oats namabele, kanye nekhari yimithombo emihle yensimbi. Uma zibekezelelwa kahle ezingeni lamathumbu, imifino izokwethulwa ngokunotha kwayo ngensimbi: ubhontshisi obomvu nomhlophe, amantongomane, uphizi ohlukanisiwe kanye nodali. Kulesi simo, kuzodingeka ukuwapheka kahle, noma ukuwapheka.
• i-calcium: imifino enamahlamvu aluhlaza (isipinashi, i-watercress, amaqabunga e-chard, njll.), amanzi amaminerali acebile nge-calcium (i-Talians®, i-Hépar®, i-Contrex®, i-Courmayeur®) izosiza ekuvimbeleni ukuntula. Iphutha elikhulu ukusebenzisa isiphuzo esilula semifino esithengiswayo (soya, i-almond, i-hazelnut, isipelingi, njll.) esikhundleni sobisi lwezingane. Sicela uqaphele: lezi ziphuzo azifaneleki izinsana futhi zithwala izingozi zangempela empilweni yazo!
• Amafutha acids: amaqanda (isikhupha seqanda kuphela ekuqaleni) ezinkukhu ezidla imbewu yefilakisi azokhethwa futhi amafutha acebile ku-Omega-3 azokwengezwa ekudleni kwengane: i-perilla, i-camelina, i-nigella, i-hemp, i-walnuts, i-rapeseed , i-soy.

Ngakho-ke ingane yakho enezinyanga eziyisithupha izothola injabulo yemibala emisha, ukuthungwa emisha nezinongo ezintsha… uma ukutholwa kungakaqalisi!

Ngakho-ke, ukudla kwezingane manje kuzoshintsha kancane kancane kushintshele ekudleni okuhlukahlukene nokulinganisela phakathi nonyaka owodwa. Ezinyangeni eziyisithupha, ngale kwamaprotheni okuxoxwe ngawo ngenhla, umntwana uzonambitha injabulo yemifino, izithelo kanye nesitashi ngokunokwenzeka. Njalo qala ngamanani amancane futhi ukhuphule amanani kancane kancane ngokuya ngokusabela kwengane yakho nokoma kwayo kokuthola. Kubalulekile ngempela ukuhlonipha isigqi sakho ngoba ukuhlukahluka kokudla kungaba umsebenzi onzima ezinganeni ezinqena kakhulu izinto ezintsha. Ukuyiphoqa-ke kuyobe kungaphumeleli. Thatha isikhathi sakho kahle, noma kunalokho: vumela ingane yakho ithathe isikhathi sayo.

Imifino

Kuphela imifino ene-fibrous kakhulu Njengenhliziyo ye-artichoke, i-salsify, amaqabunga ama-leek awanconyiwe ekuqaleni ngenxa yobunzima bokugaya angabadala. Zigweme, ikakhulukazi uma ubona ukuthi ingane yakho inamathumbu azwelayo. Kusukela eneminyaka eyizinyanga eziyisithupha, ingane yakho izokwazi ukuthola yonke eminye imifino, ngendlela yama-puree:

• Izaqathe
• Ubhontshisi oluhlaza, ubhontshisi ophukile kakhukhunathi
• Isipinashi
• zucchini
• I-broccoli
• Umhluzi omhlophe
• Umbhede
• Isitshalo seqanda
• Ithanga, ithanga, isikwashi sebuternut, njll.

Khetha imifino emisha yonyaka, futhi mhlawumbe ukhethe imifino efriziwe. Nokho, gwema ukudla okusemathinini okunosawoti. Vele uqiniseke ukuthi ugeza kahle (uma usanda kusha), ukupheka imifino kahle ngokwanele futhi uyixube kahle ukuze uthole i-puree ebushelelezi ozoyinikeza ingane yakho ngesipuni noma ebhodleleni lobisi (kulokhu. ). icala, shintsha i-pacifier!), emini noma kusihlwa. Nokho, ungangezi ungalokothi usawoti !

Ukudla okunesitashi

Ukwethulwa kokudla okunesitashi akuphoqelekile ekuqaleni kokuhlukahluka kokudla uma ufuna ukunikeza ingane yakho i-puree yemifino engu-100%, kodwa kungenzeka, ukushubisa nokuthambisa ama-purees njengesibonelo. Ukuze uqale, khetha ukwakheka okubushelelezi okufana nalokhu:

• Amazambane acubuziwe
• Amazambane obhatata
• I-Polenta ixubene ngqo nemifino

Imidumba (ama-lentile, uphizi ohlukanisiwe, uphizi, ubhontshisi omhlophe nobomvu.), – okubuye kubizwe ngokuthi “ama-pulses” – ngakolunye uhlangothi kuyogwenywa phakathi nonyaka wokuqala wengane ngoba ayigayeki kakhulu ngenxa yokuqukethwe kwayo imicu. .

Izithelo

Izithelo, ezinokunambitheka okumnandi, ngokuvamile zithandwa kakhulu yizingane. Futhi, khetha izithelo ezintsha, zonyaka kanye nezivuthiwe ukwelapha ukunambitheka kwengane yakho futhi umnike inzuzo yamavithamini, amaminerali kanye nama-antioxidants! Futhi uma ingane yakho yenqaba ukuthatha ubisi lwayo ngemuva kokunambitha ubumnandi besithelo, mane unakekele ukumnikeza njalo ibhodlela noma ukuncelisa ibele phambi kwe-puree yakhe. Ukuthi usuvele uqalile ukuhlukanisa ukudla noma cha, unganikeza ingane yakho enezinyanga eziyisi-6 ngezithelo ezilandelayo:

• Apple
• Ukudoba
• Eyishumi nanhlanu
• Ipheya
• I-nectarine
• ibhanana

Lezi zithelo ngokuvamile zizohlinzekwa njengokudla okulula ngaphezu kwebhodlela noma ukuncelisa ibele futhi zinganikezwa ngesipuni. Kuyenzeka nokho ukuxuba i-puree yesithelo nobisi ebhodleleni, ikakhulukazi uma ingane imadolonzima ukunambitheka okusha.

Ngakolunye uhlangothi, amantongomane afana nama-walnuts, ama-alimondi, ama-hazelnuts namakinati kufanele angafakwa.

imikhiqizo yobisi

Ezinyangeni eziyisithupha ungakwazi ukwethula izingane zakho ngeyogathi. Uzomnika esikhundleni sengxenye yebhodlela lakhe: ngokuvamile iyogathi yezingane inesisindo esingu-60 g: bese unciphisa inani lobisi ngo-60 ml (60 ml wamanzi kanye nemithamo emi-2 yobisi). Ngemikhiqizo yobisi, kungakhathaliseki ukuthi i-yoghurt, i-Swiss encane noma i-cottage shizi, kufanele ukhethe ngokungcono imikhiqizo yobisi yezingane ethengiswa emnyangweni wezingane kunezo ezithengiswa esigabeni esisha: zenziwa ngobisi lwezinsana, ezilungele kahle izidingo zezondlamzimba zezingane ezincane, ngaphandle kwamaprotheni amaningi ngokweqile ukuvikela izinso zazo.

Nasi isibonelo sosuku lokudla olujwayelekile lwengane yakho enezinyanga eziyisithupha ubudala. Yiqiniso, amanani anikezwa njengenkomba, futhi kufanele ashintshwe - buyekeze aye phezulu noma phansi - ngokuvumelana nesifiso sengane yakho.

• Ekuseni:

Ukuncelisa ibele noma ibhodlela lika-210 kuya ku-240 ml wobisi lweminyaka engu-2 (210 ml amanzi + 7 izinyathelo zobisi noma 240 ml amanzi + 8 izinyathelo zobisi)

• Emini:

Imifino egayiwe nge-spoon + 1 tbsp. kuze c. kawoyela (okufanele: ingxube yamafutha angu-4: Ubhekilanga, Imbewu yeRapese, i-Oléisol, Imbewu Yamagilebhisi): amanani aqhubekayo aqala ngezinkezo ezimbalwa bese ekhuphula kancane kancane umthamo we-puree, kuye ngesigaba sokuhlukahluka kwengane kanye nesifiso sayo sokudla.

Uma uthanda, kuya ngeminyaka oqale ngayo ukuhlukahluka kokudla: 10 g inyama, inhlanzi noma isikhuphasha seqanda = 2 amathisipuni enyama noma inhlanzi noma 1/2 isikhuphasha seqanda.

Ukuncelisa ibele noma ibhodlela lika-210 kuya ku-240 ml wobisi lweminyaka engu-2 (210 ml amanzi + 7 izinyathelo zobisi noma 240 ml amanzi + 8 izinyathelo zobisi)

• Ukunambitha:

Izithelo zihlanganisa: kusuka ezincepheni ezimbalwa kuye ku-60 noma ngisho naku-100 g kuya ngesigaba sokuhlukaniswa kwengane nesifiso sayo.

Ukuncelisa noma ibhodlela lika-210 kuya ku-240 ml wobisi lweminyaka engu-2 (210 ml wamanzi + nezilinganiso ezingu-7 zobisi noma ama-240 ml wamanzi + nezilinganiso eziyi-8 zobisi) noma ibhodlela lika-150 ml kuya ku-180 ml wobisi lweminyaka engu-2 kanye ne-yogurt engu-1 enosana ubisi

• Dinner:

Ukuncelisa ibele noma ibhodlela le-210 kuya ku-240 ml yobisi lweminyaka engu-2 (210 ml amanzi + 7 izinyathelo zobisi noma 240 ml amanzi + 8 izinyathelo zobisi).