Kati otuuse ku mutendera ogusembayo ogw’olubuto lwo, olubuto olw’okusatu. Wakyaliwo akaseera katono okutuusa ng’omwana azaalibwa. Mu kiseera kino omwana ali mu lubuto lwo aba akula mangu nnyo, n’agenda yeeyongera okugejja. Ebintu bingi ebyewuunyisa ebigenda mu maaso, gamba ng’amaaso gaayo okuzibuka, emisumaali okukula, n’enviiri okukula. Kale, okuwa bino byonna amaanyi, kino kye kiseera ky’olina okwongera okwegendereza emmere gy’olya.
Biriisa ki ggwe n’omwana wo bye mwetaaga?
Kikulu okubeera n’emmere ennungi mu kiseera kino. Kino kitegeeza nti emmere yo erina okubeeramu ebibala, enva endiirwa, ebirungo ebizimba omubiri, emmere ey’empeke, amasavu amalungi, n’amata agataliimu masavu matono. Mu ngeri ennyangu, eno y’engeri ennungi ey’okufunamu ebiriisa ggwe n’omwana wo bye mwetaaga mu kiseera kino, n’emmere esinga okubifunamu.
| Ekika ky’ebiriisa | Lwaki kikulu? | Zino mmere ya bulijjo. |
|---|---|---|
| Vitamiini A | Kiyamba amagumba g’omwana, olususu n’amaaso okukula. Kino kikulu nnyo kubanga omwana amaaso gaba gazibuka mu kiseera kino. | Kaloti, amatooke, sipinaki, ebiva mu mata, ebyennyanja, amapaapaali, emiyembe. |
| Vitamiini C | Ayamba omubiri okunyiga ekyuma. Kinyweza amannyo g’omwana, ennyindo n’amagumba. Era kirungi nnyo eri abaserikale b’omubiri gwo. | Emicungwa, entangawuuzi, situloberi, kiwi, ennyaanya, broccoli, entungo (fish chili). |
| Vitamiini B6 | Kikulu nnyo mu nkula y’obwongo bw’omwana n’okukola obutoffaali obumyufu. | Ebitundu nga ebijanjaalo, enkoko, ennyama y’ente, ebyennyanja, amatooke, entangawuuzi n’ebirala. |
| Vitamiini B12 | Anyweza enkola y’obusimu. Ayamba okukola obutoffaali obumyufu. Kino kiyinza okubula mu balya enva endiirwa. | Ebyennyanja, ennyama, amata, amagi. (Bw’oba olina enva endiirwa, buuza omusawo wo ofune eddagala eriweweeza ku bulwadde). |
| Vitamiini D | Ayamba omubiri okunyiga ekirungo kya ‘calcium’ ekinyweza amagumba n’amannyo go n’omwana wo. | Ebyennyanja ebirimu amafuta nga saluuni, ensaano y’amagi, kkeeki. Okubeera mu musana ogw’oku makya nakyo kirungi. |
| Kalisiyamu | Mu kiseera kino amagumba g’omwana gatandika okunywezebwa era kalisiyamu yeetaagibwa nnyo mu ekyo. | Amata, yogati, kkeeki, broccoli, kale, sipinaki, sauerkraut. |
| Choline | Ayamba obwongo bw’omwana n’omugongo okukula obulungi. | Amagi, ennyama, ebyennyanja, amata, soya, entangawuuzi, amatooke. |
| Okugolola | Ekyuma kyetaagisa nnyo okukola obutoffaali obumyufu, obuwa omwana omukka gwa oxygen. Ba maama bangi bafuuka ababulwa ekyuma mu kiseera kino. | Ennyama emmyufu etaliimu masavu mangi, enkoko, eby’ennyanja, sipinaki, entangawuuzi, entangawuuzi, entangawuuzi. |
| Folate / Asidi wa Folic | Akuuma obulema bw’obusimu obuyitibwa neural tube defects (birth defects) obuyinza okubaawo mu bwongo bw’omwana n’omugongo. | Ebikoola ebibisi (naddala ebya kiragala omuddugavu), entangawuuzi, emicungwa, ebinyeebwa, entangawuuzi. |
| Asidi z’amasavu eziyitibwa Omega-3 | Kikulu nnyo eri enkula ennungi ey’obwongo bw’omwana. | Ebyennyanja nga salmon ne trout, flaxseed, walnuts, n’ensigo za chia. |
| Ebirungo ebizimba omubiri | Protein yeetaagibwa okukula kw’ebitundu byonna eby’omubiri gw’omwana wo. Era kiyamba okukukolera omusaayi n’omwana wo. | Ennyama, ebyennyanja, amagi, ebiva mu mata, entangawuuzi, entangawuuzi, soya, entangawuuzi. |
Lowooza emirundi ebiri nga tonnalya byennyanja okufuna omega-3
Emu ku ngeri esinga obulungi ey’okufunamu omega-3s kwe kulya ebyennyanja. Naye waliwo ekintu kimu ky’olina okujjukira. Ebyennyanja ebitono nga salmon ne light tuna birungi okulya, okutuuka ku 8-12 ounces (225-340 grams) buli wiiki. Naye ebyennyanja ebinene nga albacore/white tuna, tilefish, ne shark birina okukoma ku 6 ounces (170 grams) buli wiiki. Ebyennyanja bino ebinene bisobola okubaamu mercury mungi, ekyuma ekizito. Ebisusse biyinza okukosa obwongo bw’omwana wo n’enkula y’obusimu.
Amasavu n’amafuta nabyo byetaagibwa.
Newankubadde oyinza okulowooza nti "tolina kulya mafuta," amasavu amalungi geetaagisa nnyo ng'oli lubuto. Zikuwa amaanyi n’okuyamba ebitundu by’omwana wo n’enkwaso okukula.
Jjukira nti twogera ku mafuta "amalungi". Si mmere efumbiddwa mu buziba.
Osobola okufuna amasavu amalungi okuva mu bintu nga:
- Ovakedo (A VOC ados) .
- Emizeyituuni n’amafuta g’ezzeyituuni
- Entangawuuzi nga walnuts, cashews, ne lumonde
Tewerabira empeke.
Okuziyira kizibu kya bulijjo eri abakyala bangi ab’embuto. Engeri esinga okukola ku kino kwe kussaamu emmere ey’empeke enzijuvu mu mmere yo, erimu ebiwuziwuzi bingi. Bino nabyo bijja kukuwa amaanyi.
- Omuceere ogwa kitaka
- Oats
- Kasooli, mwanyi
- Omugaati ogw’empeke enzijuvu
Olina okulya ssente mmeka buli lunaku?
Ku kigero, maama ali mu lubuto olw’okusatu yeetaaga kalori nga 450 ez’okwongerako olunaku. Wabula kino kiyinza okwawukana okusinziira ku bintu ng’obuwanvu bwo, obuzito bwo, n’omutindo gw’emirimu gyo.
Ekisinga obukulu kwe kwogera ddala n’omusawo wo ku bungi bwa kalori obutuufu gy’oli, engeri gy’oyagala okugejja, n’endya gy’olina.
Oluusi, emmere gy’olya yokka eyinza obutamala kukuwa biriisa by’olina. Mu mbeera ng’ezo, omusawo ayinza okukuwa amagezi okukozesa vitamiini nga tonnazaala ng’ekoleddwa mu ngeri ey’enjawulo gy’oli. N’olwekyo, kirungi n’ogoberera amagezi g’omusawo wo okusinga okukola ekyo ky’owulira ng’oyagala okukola.
Obubaka Obutwala Awaka
- Emyezi 3 egisembayo ng’oli lubuto kye kiseera omwana wo ng’akula ku ntikko, n’olwekyo weegendereze nnyo emmere gy’olya.
- Lya emmere ennungi nga mulimu ebiriisa byonna nga vitamiini, ekyuma, kalisiyamu, puloteyina, ne omega-3.
- Nywa amazzi mangi olunaku lwonna. Toleka mubiri gwo kuggwaamu mazzi.
- Bw’oba olina ky’obuusabuusa, buuza omusawo wo oba omukugu mu by’obulamu mu maka ku mmere gy’olya n’obungi bw’osaanidde okumira.
- Ekiseera kino kimale mu ssanyu era ng’owummudde. Ka ofune amaanyi okuleeta omwana omulamu obulungi, omuwoomu mu nsi eno!
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