I-Nutritionist-consultant, umqeqeshi wokuphila ngendlela enempilo, umbhali kanye no-ideologist wekamu lokuzivocavoca "TELU Vremya!" ULaura Filippova ubhale imigomo esemqoka yokudla kwezingane okunempilo.
Ukudla
Ukudla kwezingane kumele kufake phakathi:
- okusanhlamvu, isinkwa, i-durum pie;
- amaprotheni asezingeni eliphakeme - inyama enomzimba nezinkukhu, amaqanda, inhlanzi - izikhathi ezingama-2-3 ngesonto;
- imifino, amakhambi - kangcono lezo ezisesikhathini;
- ubisi, imikhiqizo yobisi, i-cottage shizi;
- amajikijolo nezithelo;
- amafutha - ibhotela (82,5% amafutha);
- amantongomane, izithelo ezomisiwe.
Futhi ungakhohlwa ngamanzi ahlanzekile okuphuza!
Mode
Ngokwesilinganiso, ingane kufanele idle izikhathi ezingu-4-5. Qiniseka ukuthi unesidlo sasekuseni, futhi lesi sidlo sasekuseni kufanele sifake ama-carbohydrate ayinkimbinkimbi "ukushaja" amandla usuku lonke. Isidlo sokuqala singaba amahora angu-1,5-2 ngaphambi kokudla kwasemini - isibonelo, izithelo noma amajikijolo. Isidlo sesibili - cishe ngo-16:17-XNUMXpm: itiye / i-kefir / iyogathi kanye nesemishi lesinkwa esigcwele okusanhlamvu nebhotela kanye nocezu lukashizi noma inyama engenamafutha. I-Casseroles, amaqebelengwane kashizi, ama-pancake neminye imikhiqizo kafulawa ingaba inketho ye-snack, kodwa okungcono hhayi kusuka kufulawa omhlophe we-premium. Ingane kufanele idle nesobho.
“Kungani ezacile kangaka enawe!”
Uma ucabanga ukuthi izihlobo zidla ingane, ungathuli! Udinga ukukhuluma nogogo nomkhulu abathanda ukutotosa abazukulu babo kakhulu! Uma kungasizi, isiphetho siwukwenqabela leyo mikhiqizo ocabanga ukuthi ayinampilo enganeni yakho. Lokhu, okokuqala, mayelana nama-waffles e-candy, hhayi mayelana nama-cutlets kagogo enziwe ekhaya (inqobo nje uma awekho amafutha aconsayo kuwo).
Nalabo abakuzungezile abakukhathaza ngamabinzana: “Kungani ezacile kangaka!”, Kulula kakhulu - vele ungabalaleli! Ukudumba akuseyona i-analogue yezempilo. Ngiwuthanda kakhulu umusho ka-Evgeny Komarovsky: "Ingane enempilo kufanele ibe nomzimba omncane futhi ibe nosawoti phansi." Vele, lokhu akukona ngokuncipha kobuhlungu. Uma ngokungazelelwe unaleli cala, gijimela kudokotela wezingane!
Ingane noswidi
Kamuva lapho ingane yakho inambitha amaswidi, kuba ngcono! Futhi, ngikholwe, lokhu akumncishi ubuntwana bakhe. Ngokuphambene nalokho, amazinyo anempilo, amanyikwe alungiselelwe kakhudlwana ukuthanda izinto ezintsha, futhi ukunambitheka kokuqala kwamaswidi esikhathini esizayo kuzoba nokwazi okungaphezulu kwengane.
Uma ingane yakho isivele idla amaswidi, ungavumeli amakhukhi amaswidi esiswini esingenalutho. Ngemuva kokudla kuphela. Ngeshwa, isimo lapho ingane idla okumnandi usuku lonke, bese yenqaba ukudla okujwayelekile, sivamile emindenini eminingi.
Ukukhuluphala kwengane
Ngeshwa, manje lokhu kuyinkinga ejwayelekile. Ngokwe-WHO, izingane ezingaphezu kwezigidi ezingama-40 ezineminyaka engaphansi kwemihlanu zinamakhilogremu athe xaxa. Okubuhlungu kakhulu ngalezi zibalo ukuthi izibalo ziyakhula. Izizathu eziyinhloko ukuvivinya umzimba okuphansi kanye nokungondleki kahle, kanye nokushoda kwemithi.
Kuthiwani uma lokhu kuyinkinga nasemndenini wakho?
Ekuqaleni, udinga ukuqala ngawe, uphinde ucabangele imikhuba yakho yokudla. Ezinganeni, impikiswano: "Ngiyakwazi, kepha awukwazi, ngoba umncane" isebenza kuphela okwamanje. Amagama ngeke asize, kuphela isibonelo somuntu siqu.
Okwesibili, nciphisa ukusetshenziswa kwama-carbohydrate alula - isinkwa esimhlophe nemiqulu, amaswidi, amakhukhi, amakhekhe, isoda enoshukela namajusi ahlanganisiwe, ukudla okusheshayo.
Okwesithathu, zama ukwenza ingane inyakaze kakhulu.
Uma zingekho izinkinga zezokwelapha (pah-pah, noma ngabe yini), la maphuzu amathathu kufanele asize.