Okuqukethwe
Bathi ukuba ngumzali kuwumsebenzi onzima kakhulu emhlabeni. Futhi kunzima ukungavumelani nalokhu. Ngemuva kwakho konke, uchungechunge lonke lwezinkinga luwela emahlombe abo ngobusuku obubodwa, ngasinye sazo sibonakala sibi kakhulu kunezedlule. Impumelelo yesixazululo sabo imvamisa incike kokuhlangenwe nakho nolwazi olukhona emkhakheni wezokwelapha, i-dietetics, i-pedagogy, i-ethics nezinye izayensi, futhi umphumela ulithinta ngqo ikusasa lomntwana. Futhi konke lokhu kuqhubeka ngaphandle kwamakhefu nezinsuku zokuphumula. Ukuze ngandlela-thile senze lo msebenzi onzima ngandlela-thile, siqoqe izincomo zochwepheshe abadumile abasebenza ekudleni kwezingane.
Okudingayo ukwazi ngokudla kwezingane
UDkt William Sears, udokotela wezingane oseneminyaka engaphezu kwengu-35 yokuhlangenwe nakho, ubhale izincwadi ezingaba ngu-30, inhloso enkulu yazo ukufundisa abazali izimiso zokudla okunempilo futhi ngaleyo ndlela bavimbele izingane ukuba zibe nezinkinga zokucindezeleka kwegazi, ushukela ophezulu kanye nokuphakama okuphezulu. amazinga e-cholesterol. Ngokusho kwakhe, udinga ukudla kuphela ama-carbohydrate afanele (izithelo, imifino, okusanhlamvu, okusanhlamvu) namafutha (amafutha emifino). Kanye nokunikeza okuthandayo emikhiqizweni eyenziwe ekhaya futhi njalo uqala usuku ngesidlo sasekuseni esihle, esinomsoco. Ezinganeni ezingaphansi kweminyaka engu-5 ubudala, ukudla kwasekuseni okuhle kakhulu okusanhlamvu okunemifino nemikhiqizo ye-lactic acid. Izindlela ezingcono kakhulu zokulungiselela izingane ukudla ziwukubilisa, ukupheka isitshulu, ukubhaka, nokupheka ngesitimu.
Ababaningi abantu abaziyo ukuthi kukhona okubizwa ngepuleti lokudla. Kuyinkimbinkimbi yakho konke ukudla umuntu wanoma yimuphi ubudala okufanele akudle ngosuku. Ingxenye yazo izithelo nemifino. Futhi enye ingxenye iwukudla okusanhlamvu (okusanhlamvu, i-pasta, isinkwa) namaprotheni anempilo (inyama, inhlanzi, amantongomane, noma okusanhlamvu). Ngaphezu kwalokho, udinga ukuphuza uketshezi oluningi bese wengeza amafutha emifino (isibonelo, amafutha omnqumo).
Ngokunamathela kulezi zimiso, uzohlinzeka ingane yakho ngokudla okunempilo futhi uvimbele izifo eziningi. Kodwa-ke, lapho ukhetha imikhiqizo yokudla kwakhe, kubalulekile ukukhumbula ukuthi ukudla, okokuqala, kufanele kuhluke futhi kufanele kufake amaqembu amakhulu angu-5:
- imifino;
- izithelo;
- okusanhlamvu;
- imikhiqizo yobisi;
- amaqanda, inyama noma inhlanzi.
Nokho, ngokusho kukaDkt. Tilden, asikho isidingo sokuphoqa izingane ukuba zidle umkhiqizo ezingawuthandi. Njengoba “zonke izinto eziwusizo ezikuwo, bangazithola kweminye imikhiqizo abayithandayo.”
Imikhiqizo engu-20 ephezulu yezingane
I-Oatmeal akuyona nje isidlo sasekuseni esiphelele kuzo zonke izingane, kodwa futhi umthombo omkhulu wamandla. Ngaphezu kwalokho, iqukethe i-fiber. Futhi leli yithuluzi elihle kakhulu lokujwayelekile ukusebenza kwamathumbu, ukuvimbela izifo zenhliziyo nokuvimbela i-atherosclerosis.
Udali. Ngokukufaka ekudleni kwakho, uhlinzeka umzimba ngamaprotheni, i-fiber ne-iron, ngaleyo ndlela uvimbela ingozi yokuqunjelwa nesifo senhliziyo ezinganeni.
Amaqanda. Kokubili amaprotheni kanye ne-yolk aqukethe amaprotheni, ama-amino acid, amavithamini A, D, E, calcium ne-choline, ngaphandle kokusebenza kobuchopho obujwayelekile okungenakwenzeka.
Ubisi. Lesi siphuzo siyadingeka emzimbeni nganoma yisiphi isikhathi. Ingumthombo we-calcium, i-phosphorus, i-zinc, i-magnesium, amavithamini A, D no-B12. Odokotela bezingane beluleka izingane ukuba ziphuze okungenani ingilazi eyodwa yobisi ngosuku. Lokhu kuzogcina ubumhlophe bamazinyo namandla amathambo.
Isipinashi. Icebisa umzimba ngensimbi, i-magnesium, i-antioxidants kanye namavithamini B6 no-E. Kungcono ukuyisebenzisa esaladi ngemifino namafutha omnqumo.
Omisiwe. Ingumthombo we-calcium ne-potassium. Kugcina amathambo namazinyo aqinile futhi kusiza ekulweni ne-anemia nesifo senhliziyo. Futhi, omisiwe banezindawo ezilwa nomdlavuza. Odokotela bezingane batusa ukufaka ushukela namaswidi angenampilo nabo.
Amantongomane. Aqukethe i-omega-3 fatty acids, amavithamini B kanye ne-magnesium. Ngokuwafaka ekudleni kwezingane, uzonakekela impilo yezinhlelo zabo zezinzwa, inhliziyo nemithambo yegazi. Zingafakwa ezimpahleni ezibhakiwe noma zidliwe ziluhlaza ekuseni.
Irayisi elinsundu. Akukhona nje ukuthi ungumthombo wefayibha, futhi ukudla okunempilo, okunekhalori ephansi okugcwele ama-antioxidants. Kuyasiza ukuqinisa amasosha omzimba, ukwehlisa amazinga e-cholesterol egazini, kuvimbele ingozi yesifuba somoya nesifo senhliziyo, kanye nokukhuluphala ngokweqile.
I-yogurt. Ngaphezu kwe-calcium namaprotheni, iqukethe ama-probiotic athuthukisa ukusebenza kwepheshana lamathumbu. Isetshenziswa kahle ngezithelo ezahlukahlukene.
I-broccoli. Iqukethe amavithamini, amaminerali, i-calcium, i-potassium ne-carotenoids okuncike kuyo impilo yamehlo. Umkhiqizo uwusizo ngendlela emangalisayo emzimbeni okhulayo, ngoba, unokuqukethwe kwekhalori ephansi, usawuhlinzeka ngamandla.
Uhlobo lwenhlanzi. Umthombo wama-omega-3 fatty acids athuthukisa ukusebenza kobuchopho.
Amajikijolo. Inqolobane yevithamini C kanye nama-antioxidants. Ungayishintsha ngama-blueberries, ama-strawberries nama-cherry.
Imidumba. Le i-cocktail eyingqayizivele ye-fiber, amaprotheni, ama-carbohydrate enempilo, amavithamini namaminerali.
Yenkomo. Umthombo wensimbi, i-zinc namaprotheni. Inomphumela omuhle kuzo zonke izinqubo zobuchopho futhi inothisa umzimba ngamandla.
Igatsha. Le fiber. Futhi okunye okuhle ngemifino nezithelo ebusika nasentwasahlobo.
Garnet. I-fiber eningi, ama-antioxidants, i-potassium, amavithamini C, u-E, uB, i-iron ne-folic acid. Umkhiqizo unciphisa ubungozi bomdlavuza, umfutho wegazi ophakeme, i-anemia nesifo senhliziyo.
Inyama yenkukhu. Umthombo wamaprotheni.
Ibhanana. Umkhiqizo we-hypoallergenic ocebisa umzimba nge-potassium futhi ugcina impilo yesistimu yenhliziyo.
Ama-apula. Ngaphezu kwama-carbohydrate ayinsimbi nensimbi, aqukethe izakhamzimba ezithuthukisa ukusebenza kobuchopho futhi zisize izingane zilale kalula.
Iziphuzo zemvelo. Kuyinqolobane yamavithamini nezakhi zomzimba. Kodwa-ke, odokotela bezingane bayeluleka ukuba bahlanjululwe ngamanzi.
Ungasithuthukisa kanjani isifiso sezingane
Akudingeki ukuthi, lena ingenye yezinkinga ezinkulu kubazali abaningi. Izindlela zokuyixazulula zinikezwa odokotela bezingane nomama. Ngakho-ke,
- Udinga ukukhuluma ngokudla okuzayo kusengaphambili, unikeze ingane ithuba lokuqeda zonke izindaba zabo bese ulungela nje.
- Shintshela ekudleni kathathu ngosuku futhi ubeke umkhawulo ekudleni okulula.
- Nikeza ingane yakho ukudla okusanda kulungiswa, iphunga lalo elizosakazeka endlini futhi livuse isifiso sayo sokudla kancane.
- Uma kungenzeka, vumela ingane yakho ukuthi ithenge igilosa, ilungiselele ukudla bese ibeka netafula nawe. Uzofuna ukuzama okuthile abambe iqhaza ekudaleni.
- Khuluma ngentshiseko ngokudla, funda izincwadi ngakho futhi ukhulume ngezinzuzo zokudla okuthile.
- Ukufundisa ingane ukudla okunempilo ngesibonelo sayo kusukela isencane.
- Dala imenyu naye wesonto, umhlobise ngezithombe zezitsha ezimibalabala ezivela kumagazini.
- Lapho uhlongoza umkhiqizo omusha, qala ngezingxenye ezincane, unikeze ingane ithuba lokujwayela.
- Yondla ngokufunwa, ikakhulukazi ezinganeni ezineminyaka engu-1-4. Lokhu kuzosiza ukugwema izinkinga ngesisindo esiningi ngokweqile ngokuzayo.
- Nciphisa indlela odla ngayo ushukela, usawoti, izinongo, neziphuzo ezine-carbonated.
- Hlala uzolile kunoma yisiphi isimo, noma ngabe ingane inamahloni futhi ayifuni ukudla. Kwesinye isikhathi kungcono ukulinda isigamu sehora ukuze athole ukudla.
- Ungakhohlwa ngesethulo. Ngisho nengane engenamagugu ngokuqinisekile izodla isidlo esihle futhi esihlotshiswe ngokuthakazelisayo.
Futhi okubaluleke kakhulu, ukuthanda ingane yakho njengoba injalo. Lapho-ke nakanjani uzophumelela!