Ukwehlukaniswa kokudla kungesinye sezigaba ezinkulu ekukhuleni kwengane. Ukumsungulela kokunambitheka okusha, ukwakheka, iphunga nemibala ukumvusela umsoco nokumethula enjabulweni yokudla. Isinyathelo ngesinyathelo, ingane ijwayelana nokudla okusha, ngenjabulo yayo enkulu nenjabulo yakho enkulu.

Ukuhlukahluka kuhambisana nokushintsha kancane kancane kusuka ekudleni okuhlanganisa ubisi kuphela kuya ekudleni okuhlukahlukene, okuqinile kakhulu noma okuncane.

Kufanele iqale lapho ingane inezinyanga eziyisithupha futhi iqhubeke kancane kancane ize ibe neminyaka emithathu ubudala.

Ukusuka ezinyangeni eziyisithupha, ubisi lwebele noma lwebele olusetshenziswe kuphela alusenele ukumboza izidingo zokudla okunempilo kwengane. Ngakho-ke kubalulekile ukwehluka ekudleni kwengane ekwazi ukuhlafuna ukudla ukuze ikwazi ukukuginya.

Ngenxa yengozi yokungezwani komzimba nokudla, welulekwa ngamandla ukuthi ungaqali ukwehlukaniswa kokudla ngaphambi kokuba ingane inezinyanga ezine ubudala, ngoba umgoqo wamathumbu awukakhuli ngokwanele. Ezinganeni okuthiwa "zisengozini yokungezwani komzimba nezinto ezithile" - ubaba, umama, umfowenu noma udadewenu onenkinga yokungezwani komzimba - kunconywa ukuthi ungaqali ukwehlukahlukana kuze kudlule izinyanga eziyisithupha.

Okubalulekile: lapho kukhulunywa ngeminyaka yengane, imininingwane ihlobene nezinyanga ezedlule. Ngakho-ke, ukwehlukaniswa kokudla akumele kwenziwe ngaphambi kokuqala kwenyanga yesihlanu yengane futhi kufanele kuqale ekuqaleni kwenyanga yesikhombisa.

Ingane enhliziyweni yakho konke

Isigaba sokuhlukahluka kokudla siyisigaba esibalulekile enqubweni yokukhula kwengane kodwa futhi kuwumsebenzi ongaba nzima kakhulu noma ongaphansi futhi lapho umdlandla ushintshashintsha ngokwezingane. Njengomzali, kudingeka uyibhekisise futhi uyilalele ingane yakho ukuze ukwazi ukuzivumelanisa nokuthanda kwayo nokungabaza kwayo. Nikeza ingane yakho isikhathi sokuthola imibala emisha, izinto ezithandayo ezintsha kanye nendlela entsha yokwenza. Kumele azijwayeze ngejubane lakhe ngazo zonke lezi zinguquko. Ngempela bekungaba okuphambene nokumphoqa uma engabonisi isifiso sokuthola. Khumbula ukuthi indima eyinhloko yabazali ekwehlukanisweni kokudla ukumane ukuvusa ingane kulezi zinto ezintsha. Vumela ingane yakho ikuqondise futhi uma yenqaba ukudla, ungayiphoqi ukuba igweme noma yikuphi ukuphikiswa okuhleliwe ngesikhathi sokudla. Vele unikele ngokudla okufanayo ezinsukwini ezimbalwa kamuva.

Ukusuka oketshezini kuya kokuqinile ... akukho ukujaha

Ngaphezu kwalokho, akulula ukushintsha ukudla oketshezi uye ekudleni okuqinile kwengane. Sebenzisa ukubekezela kwakho ukwenza ingane yakho ijwayele ukwakheka okusha. Qala ngamazambane acubuziwe kanye namakhompiyutha ahlanganiswe kahle, uketshezi oluncane noma oluncane ngokusho kwezifiso zengane yakho, bese udlulela ekubunjweni okujiyile ukuqeda ngokudla okunomhlabathi kanye nezicucu ezincane.

Intsha yintsha

Noma kunjalo, ukwehlukahluka kuzohlala kwenziwa kancane kancane, kuhlonishwa iphethini ethile ukwethula amaqembu okudla ahlukahlukene ngokweminyaka yengane. Njalo faka ushintsho olulodwa ngesikhathi: ukudla, ukuthungwa, ibhodlela noma isipuni. Ungakwazi, ezinsukwini ezimbalwa ngaphambi kokuqala ukwehlukaniswa kokudla, unikeze ingane yakho isipuni ukuze ijwayelane nayo ngenkathi idlala.

Ukwehluka kwesinyathelo ngesinyathelo, kuya ngeminyaka yengane

https://image.slidesharecdn.com/688-140731171651-phpapp01/95/la-sant-vient-en-bougeant-inpes-2011-23-638.jpg?cb=1406827046

Ubisi nemikhiqizo yobisi

Ubisi kufanele luhlale luyisisekelo sokudla kwengane yakho. Ukuze bahlangabezane nezidingo zabo zokudla okunomsoco, kubalulekile ukuthi baphuze okungenani u-500 ml wobisi (ubisi lwebele uma ingane encela ibele, noma usana uma lunceliswa ibhodlela). Kancane kancane, uzokhipha ingxenye yokuphakelayo noma ibhodlela esikhundleni sayo ufake ubisi uma ikuthanda. Kulokhu, buyisela inani lobisi olungadakwa yi-yogurt, i-cottage shizi noma ushizi waseSwitzerland. Imikhiqizo yobisi "Ingane ekhethekile" yenziwa ngobisi lwezingane oluhlangabezana nezidingo zengane.

Kamuva, njalo kancane kancane, uzosusa ibhodlela lonke, noma ibele. Bese kuba eyodwa noma umzuzwana.

Lapho usunezinyanga eziyisi-8 ubudala, uzokwazi ukunikeza ingane yakho ukudla okune ngosuku, okuhlanganisa ukudla okubili okunhlobonhlobo (hhayi okunye) namakhanda amabili noma amabhodlela amabili obisi.

imifino

Khetha imifino yethenda ezobekezelelwa kahle yisisu sengane yakho: ubhontshisi obuluhlaza, isipinashi, i-zucchini engenazinhlamvu nezingenasikhumba, amalikhi amhlophe, izaqathe, izitshalo zamaqanda, ithanga, njll. Nokho, gwema imifino enotibilika oningi, njengengxenye eluhlaza yamalikhi, izinhliziyo ze-artichoke kanye ne-salsify ngokwesibonelo, okunzima ukugaya.

Noma iyiphi imifino ekhethiwe, kufanele iqale ixutshwe kahle ngemuva kokupheka ngamanzi noma nge-steam. Ungafaki usawoti.

Eqinisweni, imifino ingaziswa emini, ngaphezu kobisi. Banikeze noma ngesipuni noma ngebhodlela. Uma imifino yethulwa ebhodleleni, qala ngokushintsha amanzi ngomhluzi wemifino, bese wengeza kancane kancane izipuni ezimbalwa zesobho semifino obisini. Ngemuva kwamasonto amabili, uzonikeza ingane yakho ibhodlela lesobho eliwugqinsi elenziwe ubisi oluyingxenye nengxenye yemifino: 150 ml amanzi noma umhluzi + 5 izinyathelo zobisi + 130 g yemifino. ngesikhathi esifanayo, khumbula ukushintsha i-pacifier yobudala bokuqala nge-pacifier yeminyaka yesibili nge-slot ebanzi ukuze uvumelane nesilinganiso sokugeleza ukuvumelana kwesidlo.

Izithelo

Kanye ngosuku, njengokudla okulula futhi ngaphezu kwebhodlela noma ukuncelisa, unganikeza ingane yakho isithelo sezithelo. Uma uyiphekela ekhaya khetha izithelo ezivuthiwe ungafaki ushukela. Ngemuva kwalokho, usheshe unikele ngezithelo ezingavuthiwe ezivuthiwe kakhulu, umane uzifake ku-purée: ipheya, isitrobheli, ubhanana, ipentshisi, ama-cherries, ama-raspberry, amabhilikosi njll.

Okusanhlamvu kanye nesitashi

Okusanhlamvu, okuwuhlobo lukafulawa, akusenaso isabelo njengoba kwakunjalo eminyakeni embalwa edlule, ikakhulukazi ukunothisa ibhodlela lakusihlwa ukuze ingane ilale isikhathi eside. Kodwa-ke, uma ingane yakho idla kancane, ungakwazi ukwengeza okusanhlamvu kwezingane ezingenayo gluten esobho lakhe, kuma-compotes noma emikhiqizweni yakhe yobisi, kusukela ezinyangeni ezingu-6 (kungakaze kube nezinyanga ezi-4 ubudala).

Mayelana nesitashi, ungabethula ekuqaleni kokuhlukahluka kokudla, ngaphezu kwemifino ukuze ushube futhi uthambise u-mash: amazambane, i-semolina, irayisi, i-bulgur, i-pasta, njll. Vele uqiniseke ukuthi uhlale uzipheka kahle isikhathi eside kunalokho okupheka. iseluleko emaphaketheni inikeza futhi mix nabo nemifino, ngobuningi efanayo. Ngokulandelayo, lapho ingane yakho isizijwayelanise nokujiya, ungakwazi ukwanelisa ukupheka ukudla okunesitashi kahle, futhi umane ukunikeze okuxutshwe nemifino. Amazambane azochotshozwa kancane noma kancane.

Amaprotheni: inyama, inhlanzi namaqanda

Inyama, inhlanzi namaqanda kungumthombo omuhle wensimbi enganeni yakho, izidingo zayo ezibalulekile kule minyaka. Ungakhetha:

• Yonke inyama, kuhlanganise ne-ham ephekwe ngaphandle kwe-rind, ukunciphisa ukusikeka kwe-offal nokubandayo.
• Zonke izinhlanzi: ezinamafutha, ezithambile, ezisanda kufakwa noma eziqandisiwe, kodwa gwema inhlanzi enesinkwa. Cabanga ukukushintsha ngenkathi unikeza izinhlinzeko ezimbili zezinhlanzi (kufaka phakathi inhlanzi eyodwa enamafutha) ngesonto enganeni yakho, futhi-ke khumbula ukususa ngokucophelela amathambo.
• Amaqanda abilisiwe

Ekuqaleni kokwehlukaniswa kokudla, hlanganisa amaprotheni nemifino. Bese uwasika kahle kakhulu noma uwaqede.

Ngokuqondene nenani, ungethuli ukudla okukodwa kwenyama, inhlanzi noma iqanda ngosuku, kwesinye sezidlo ezimbili eziyinhloko (emini noma kusihlwa) futhi ubale:

• Kusukela ezinyangeni eziyisi-6 kuye kweziyi-8: 10 g isiyonke ngosuku, okulingana nezipuni ezi-2 zenyama noma inhlanzi noma 1/4 yeqanda elibilisiwe.
• Kusuka ezinyangeni eziyi-8 kuye kweziyi-9: u-15 kuye ku-20 g isiyonke ngosuku, noma okulingana namathisipuni ama-2,5 kuya kwayi-3 enyama noma inhlanzi, noma ngaphezulu kancane kwe-1/4 leqanda elibiliswe kanzima.
• Kusuka ezinyangeni eziyi-10 kuye kwezingu-12: 20-25 g isiyonke ngosuku, okulingana namathisipuni amane enyama noma inhlanzi, noma iqanda elingaphansi kuka-4/1 leqanda elibilisiwe.
• Kusuka ezinyangeni eziyi-12: 25 kuya ku-30 ​​g isamba senyama noma inhlanzi ngosuku noma iqanda elingu-1/2 elibilisiwe.

Fat

Kusukela ezinyangeni eziyisi-6 (ngaphezulu), kunconywa ukuthi ungeze ngokuhlelekile ithisipuni yamafutha ekhwalithi enhle kumapuree wengane yakho kanye nokudla okuqinile. Ngokufanelekile, khetha ingxube elungile yamafutha angu-4 (Ubhekilanga, i-Rapeseed, i-Oléisol, imbewu yamagilebhisi), etholakala ezitolo ezinkulu. Ngaphandle kwalokho, shintsha uwoyela olandelayo:

• Amafutha we-Colza
• Uwoyela wejongilanga
• Amafutha e-Olive

Ngezikhathi ezithile ungakwazi esikhundleni samafutha nge-knob encane yebhotela.

hydration

Amanzi ukuphela kwesiphuzo esitholakalayo enganeni yakho lapho yomile ngaphandle kokudla kwayo. Sebenzisa amanzi afanayo nalawo obujwayele ukulungisa ibhodlela lakhe.

Iziphuzo zezithelo, ngokwengxenye yazo, azibalulekile, ubisi lwezingane nokuncelisa ibele kubahlinzeki bamavithamini abalulekile.

Ucwaningo lwe-Nutri-Bébé, olwenziwa ezinganeni eziyi-1035 ezineminyaka eyi-15 kuya kwezinyanga ezingama-36 ezingaguli noma zingancelisi, ziholwa yi-TNS-Sofrès, CREDOC (isikhungo socwaningo socwaningo nokubheka izimo zokuphila) kanye noDkt Chouraqui, udokotela wezingane, isazi sokudla kanye ne-gastroenterologist, sikhombisile ukuthi:

• Ukusetshenziswa kwamaprotheni ezingane kufika ezikhathini ezi-4 kukhulu kunezincomo, futhi kudlula kakhulu umkhawulo wokuphepha.
• Kusukela ezinyangeni eziyisi-6, okungenani i-50% yezingane ayinayo i-iron, i-cofactor yokukhula nokuzivikela komzimba.
• Ukufakwa kukasawoti kwezingane ezisukela eminyakeni engu-0 kuye kwengu-3 kudlula izincomo cishe yonke iminyaka.
• Kusukela zinonyaka owodwa, ama-80% ezingane athatha i-lipid ephansi kunesilinganiso sokudla esinconywe i-EFSA (I-European Food Safety Agency).

Ukudla okubaliwe kuqhathaniswa nokudla okunconyiwe okuphakanyiswe yi-ANSES ngakolunye uhlangothi kanye ne-EFSA ngakolunye uhlangothi.

Ngakho-ke, nansi imithetho yokuziphatha okuhle okufanele uyilandele mayelana nokondliwa kwengane yakho, ukwanelisa izidingo zayo zokudla okunomsoco, ukugwema noma yikuphi ukuntula nanoma yikuphi ukweqisa.

Amaprotheni nensimbi 

• Landela izincomo ezisuselwe eminyakeni yengane yakho.
• Nciphisa inyama, inhlanzi namaqanda ekudleni okukodwa ngosuku.
• Shintsha imithombo yamaprotheni (inyama, inhlanzi, amaqanda) bese unikela ngezinhlanzi kabili ngesonto.
• Cabangela wonke amaprotheni ekudleni kosuku (amaqanda kuma-pancake, amaqebelengwane, njll.).

Salt 

• Ungafaki usawoti ekudleni kwengane yakho, noma ngabe kubonakala ngathi kuyisicefe kithi.
• Qaphela usawoti ofihliwe (imikhiqizo yezimboni: isinkwa, amakhukhi amnandi, ham).
• Unganikezi izingane ukudla okulungiselelwe abantu abadala (i-lasagna, i-quiche, i-pizza, njll.).

Fat 

• Faka ngokuhlelekile amafutha ezitsheni zasekhaya.
• Shintsha imithombo ye-lipids: ingxube yamafutha angu-4 (umkhiqizo wezohwebo), i-walnut, i-rapeseed, amafutha omnqumo, ibhotela, ukhilimu, njll.
• Vimbela ubisi lwe-semi-skimmed. Ezinganeni ezihlukene, nikeza ubisi oluphelele noma okungcono kakhulu, ubisi lokukhula.

Ubisi 

Qhubeka nokuncelisa ingane yakho ibele noma uyinikeze ubisi lokukhula uma isebenzisa amabhodlela. Ungenza ngisho nama-dessert nge: flans, ama-dessert, ikhekhe. Inani lamaprotheni, ama-fatty acids kanye nensimbi lihambisana ngokuphelele nengane encane (ngaphambi kweminyaka engu-3) uma kuqhathaniswa nezinye izinhlobo zobisi neziphuzo zemifino.

Uma ungakwazi ukulungiselela ukudla…

Musa ukuzishaya uma ungakwazi ukwenza ukudla okuzenzela ingane yakho. Esikhundleni salokho, khetha izitsha ezithengwe esitolo ezilungiselelwe izingane ezihlangabezana nezindinganiso eziqinile zaseFrance nezaseYurophu.