Okuqukethwe
Kungani ingane yami idla?
Kugqugquzelwa ngu. Ingane edlayo idla ukudla okuncane usuku lonke, okuhlale kukulungele ukudliwa, ngakho kunamafutha futhi kumnandi. Ukudla kwakhe kwesine, ukudla okulula, bese kuqhubeka kuze kube isidlo sakusihlwa. Futhi lapho ephambi kwepuleti lakhe, uyaphithizela.
Ngomkhuba. Ingane edlayo ilahlekelwa ngokushesha umkhuba wokudla komkhaya, izikhathi zokushintshana, imfundo kanye nokuvuka okubaluleke kakhulu. Umzimba wakhe ujwayela “ukukhanya” okuphindaphindiwe kokudla. Akakwazi ukubona izimpawu zokusutha; mhlawumbe ulambile? Amanye ama-snackers avele alambile uma izingxenye ezinikezwa ngesikhathi sokudla zincane kakhulu futhi amamenyu elula kakhulu. Umntwana okhulayo ngeke aneliseke ngepuleti lenyama nobhontshisi oluhlaza.
Ngenxa yesithukuthezi. Kujwayelekile ukudla okulula okuncane ngenxa yokuntuleka kwemisebenzi ekhangayo. Angase futhi azame ukubalekela ukucindezeleka, ukukhathazeka, ngokugcwalisa isisu sakhe (njengoba nje egxilisa amehlo akhe ngezithombe zethelevishini!)
Kuvidiyo: Ingane yami iyindingilizi kancane
Ushukela omncane, kodwa hhayi kakhulu
Iyakudinga, njengoba ucwaningo luye lwabonisa: izingane ezisanda kuzalwa zinezintandokazi ezizalwa nazo zama-flavour sweet. Asikho isidingo sokulwa nabo, ngakho-ke kufanele uhlale nabo. Futhi-ke ubukhulu "bokujabulisa" bokudla bubalulekile kulokho kulinganisela okunomsoco. Ngaphezu kwalokho enganeni, amaswidi awawona ukudla, kodwa izinto zokuminza azitshala ngesisindo esingokomfanekiso nesingokomzwelo esinamandla kakhulu. Kunoma yikuphi, banokufaneleka kokukunikeza amandla ngokushesha. "Ushukela osheshayo" owenziwe ngama-molecule amancane ahlanganiswa ngokushesha, ama-carbohydrates ekudleni okunokunambitheka okumnandi angamafutha abalulekile omzimba (obuchopho kanye nemisipha).
Ngemithamo emincane, alimaza amazinyo: ukubola kwamazinyo kuwumkhiqizo wokungcoliswa komlomo ngamagciwane okuthi, lapho kukhona ushukela, akhiphe i-lactic acid egqwala kakhulu koqweqwe lwawo lwamazinyo. Okwesibili, banikeza ama-calories angathandeki. Njengoba beqala ukukhuphuka koshukela (noma i-hyperglycemia) kanye ne-insulin egazini, "bayamisa" okwesikhashana futhi ngokushesha bakwenze ufune ukubuya. Ushukela ubiza ushukela. Ngokweqile kanye nasekudleni ngokuphindaphindiwe, basengozini yokubangela isisindo esiningi ngokuhamba kwesikhathi. Izibonelo: I-100 g yama-gummies inikeza cishe i-330 kcal, ingilazi yesoda iqukethe okulingana nezigaxa ezintathu noma ezine zikashukela! Ekugcineni, bangawonakalisa ngokushesha umkhathi? ngokuba kalula abe amathuluzi asabekayo wokuqola phakathi kwabazali nezingane, kanye nezimali ezimbi ukuze zithandwe abangane?
Amathiphu okunciphisa ukudla okulula enganeni yakho
Kunalokho ekupheleni kokudla, izingane kufanele zitshelwe ukuthi amaswidi ayingxenye yokudla kwazo, kunokuba zibangele amademoni. Kodwa kungcono ukubanikeza indawo ngezikhathi ezithile (izinsuku zokuzalwa, amaphathi kaKhisimusi…), kodwa hhayi unomphela emakhabetheni nasefrijini. Ungakwazi futhi, ngezikhathi ezithile, ukuhlanganisa ekudleni, ukukunikeza njenge-dessert noma njengengxenye yesnack. Ngakho-ke, zixutshwe nokunye ukudla futhi zihlanganyele, ngendlela efanayo nazo, ku-hyperglycemia evamile elandela ukudla. Ungakweqi ukudla okulula! Uma ingane yakho idle ukudla kwasekuseni okulula ngempela, yiphe ukudla okulula ngaphambi kuka-10 ekuseni, kude nesidlo sayo sasemini. Ngokuqondene ne-snack, kufanele futhi ithathwe isikhathi eside ngaphambi kwesidlo sakusihlwa. Shintsha ukwakheka kwawo, bese ukhetha isinkwa esiyisikwele sikashokoledi kunekhekhe elinamafutha. Izidlo zangempela ngezikhathi ezimisiwe. Ukuze ulwe nale ndlela yokudla engapheli nengenayo indlala, udinga ukubeka ukudla ngezikhathi ezimisiwe, ngokuthula, eduze kwetafula. Kungenzeka andise isilinganiso sakhe semikhiqizo yokusanhlamvu noma isitashi, izithelo noma imifino. Futhi buyekeza, uma kungenzeka, izikhathi zokudla: isidlo sakusihlwa ngo-20:30 ntambama lapho itiye lantambama lenzeka ngo-16 pm liyisikhuthazo sokudla okulula. Kungale minyaka lapho amasiko, amahle noma amabi, aqala khona.
Imibuzo yakho
- Ngingakwazi ukunikeza ingane yami amakhekhe namaswidi aqukethe okoshukela?
- Cha, ngenxa yezizathu eziningana: ngoba amanye alawa ma-sweeteners (afana ne-aspartame), adliwe ngokweqile, angabangela isifo sohudo; ezinye, njenge-xylitol, i-sorbitol, i-mannitol, i-maltitol, esetshenziswa ekwakheni amaswidi amaningi neshungamu, egcina koqweqwe lwawo lwamazinyo, iqukethe ama-calories amaningi njengoshukela wangempela. Futhi bonke bajwayelane ne-gourmand encane ukunambitheka okumnandi kakhulu.
- Ingabe kufanele sikhethe uju noshukela onsundu ukuze siswitise imikhiqizo yobisi?
- Kuyindaba yokunambitha, kodwa hhayi ibhalansi yokudla! Uju, ushukela onsundu noma oyi-blond, i-vergeoise noma ushukela omhlophe unokungalungi okufanayo kwamazinyo kanye nebhalansi yokudla lapho udliwe ngokweqile!
- Ufuna ukudla okulula phambi kukamabonakude: kufanele ngimvimbe?
- Yebo, ngoba ukungasebenzi kwezandla zomntwana phambi kwesikrini, okuhambisana nomzwelo, okumenza akhiphe amathe phambi kwesithombe futhi okumkhuthaza ukuba afake kuhhavini u-popcorn, ama-chips, amaswidi, ngaphandle kokuqaphela ukuthi yini. wenza! Ukwengeza kulokhu ukuthi izinhlelo ezihloselwe izingane ezisacathula yizo ezixubene kakhulu nezikhangiso zale mikhiqizo eminyene kakhulu, emnandi kakhulu futhi enamafutha.