Ingxaki enkulu abanayo abazali abaninzi kukuba "umntwana wethu akatyi kakuhle." Ngamanye amaxesha, kufuneka uphathe isitya sokutya uze ulandele umntwana wakho kangangeeyure, akunjalo? Kodwa sonke siyazi ukuba isondlo sibaluleke kangakanani ekukhuleni okunempilo komntwana, ukukhuselwa kwizifo, nokufunda. Ngamanye amaxesha, ukutya esimnika kona kunokuphoswa zizondlo azidingayo. Namhlanje, siza kuthetha ngezondlo ezi-4 ezibalulekileyo ezidla ngokungabikho ekutyeni kwabantwana, kunye nendlela yokuzongeza kwizidlo zabo ngendlela umntwana wakho ayithandayo, ngamanye amaxesha kwanangasese.
1. I-calcium: Ibalulekile kwinkqubo yamathambo eqinileyo
Xa sicinga nge-calcium, sicinga ngobisi. Yiyo loo nto. I-calcium ibalulekile kumntwana okhulayo ukuze abe namathambo aqinileyo namazinyo aphilileyo. Ayipheleli apho, ikwabalulekile ekusebenzeni kwentliziyo, izihlunu, kunye nenkqubo yokujiya kwegazi. Ngokomyinge, umntwana udinga ubuncinane iisepha ezintathu zokutya kobisi ngosuku.
Cinga ngale nto, ukuba ufuna umntwana wakho abe namandla xa ebaleka aze adlale kwixesha elizayo, kufuneka ubeke isiseko esihle samathambo akhe esemncinci. Yiyo loo nto i-calcium ibalulekile. Kodwa ayingabo bonke abantwana abathanda ukusela ubisi. Ngoko makhe sibone ukuba singenza ntoni.
| Ukutya okutyebileyo kwi-calcium | Nantsi indlela yokunika umntwana wakho into ayifunayo |
|---|---|
| Ubisi, iyogathi, itshizi | Kwisidlo sakusasa, yongeza ubisi neziqhamo ezintsha kwi-cereal yakho. Yenza i-smoothie yeziqhamo emnandi ngobisi okanye iyogathi. Endaweni yokongeza ubusi, faka umxube weyogathi neziqhamo phezu kweepancakes zakho. |
| Itshizi | Yongeza iqhekeza letshizi kwisandwich. Gcoba itshizi emaqandeni aqhekeziweyo. Fafaza itshizi yeParmesan phezu kwepopcorn. |
| Ukutya okune-calcium eyongeziweyo | Abantwana abangaluthandiyo ubisi banokunikwa ubisi lwesoya okanye ijusi yeorenji enecalcium eyongeziweyo. Xa usenza ipudingi, yongeza ubisi. |
Icebiso lezeMpilo efihlakeleyo: Xa usenza ii-oats, zifake ubisi kwi-microwave endaweni yamanzi. Zimnandi kwaye zinomsoco ngakumbi!
2. Ifayibha: Inkqubo yokugaya ukutya esempilweni nokunye okuninzi!
Xa sicinga ngefayibha, okanye ukutya okunefayibha, into ekuphela kwayo efika engqondweni kukuba yenza kube lula ukuba amathumbu akhuphe. Yinyani le, ifayibha inceda kakhulu ekuthinteleni ukuqhinwa, okuxhaphakileyo ebantwaneni. Kodwa iingenelo zayo azipheleli apho. Umntwana otya ukutya okutyebileyo kwifayibha kwasebuntwaneni unokunciphisa umngcipheko wezifo ezifana nesifo sentliziyo kunye nesifo seswekile sohlobo lwesibini esinokukhula xa emdala . Ngamafutshane, oku kufana notyalo-mali kwixesha elizayo.
Ukutya okuziinkozo ezipheleleyo, iimbotyi, iziqhamo kunye nemifuno kukutya okunefayibha eninzi.
| Ukutya okutyebileyo kwifayibha | Indlela yokongeza ekutyeni |
|---|---|
| Imifuno neziqhamo | Sika imifuno efana neminqathe kunye neekhukhamba zibe ziintonga uze uziphakele nebhotolo yamandongomane okanye idiphu yeyogathi. Yongeza isiqhamo okanye imifuno kwisidlo ngasinye. |
| Amazimba | Nika isonka esipheleleyo endaweni yesonka esimhlophe. Pheka irayisi emdaka endaweni yerayisi emhlophe kunye nepasta yengqolowa epheleleyo endaweni yepasta emhlophe. |
| Iimbotyi | Yongeza imifuno eqoshiweyo efana nebroccoli kunye neminqathe kwisosi yepasta. Yongeza iilentile, iitshizi, kunye neepizi kwiisuphu kunye neegravies. |
Icebiso lezeMpilo efihlakeleyo: Kwi-meat curry yakho eyenziwe ekhaya, susa isiqingatha senyama uze wongeze into efana neetships okanye ii-peas ezibilisiweyo endaweni yoko. Kwakhona, xuba into efana neembotyi ezimhlophe okanye ii-peas ezibilisiweyo uze uyifake kwisuphu okanye kumhluzi. Awuyi kubona umahluko kwincasa, kodwa i-fiber ilungile.
3. IVithamin D: IVithamin engummangaliso evela elangeni
IVithamin D ibizwa ngokuba yi "sunshine vitamin" kuba imizimba yethu inokuyivelisa xa ulusu lwethu luchatshazelwa lilanga. Nangona kunjalo, yivithamin D esiyifumana ekutyeni esikutyayo enceda imizimba yethu ukuba ifunxe icalcium kakuhle ebesithethe ngayo ngaphambili.
Uphando lwakutshanje lubonisa ukuba ivithamin D "yivithamin engummangaliso" engancedi nje kuphela ngamathambo, kodwa ikwanceda ekukhuseleni kwizifo ezininzi ezinzulu ezifana nomhlaza, isifo sentliziyo, isifo seswekile, kunye nezifo ezizikhusela ngokwasemzimbeni. Ngoko ke ungacinga ngokubaluleka kwayo.
Abantwana bethu abasadlali ngaphandle njengangaphambili. Ngoko ke kunokuba nzima ukufumana i-vitamin D eyaneleyo elangeni kuphela. Yiyo loo nto kubaluleke kakhulu ukongeza i-vitamin D ekutyeni kwakho. Ukutya okutyebileyo kwi-vitamin D kuquka iintlanzi ezinamafutha ezifana ne-salmon kunye ne-tuna, ii-egg yolk, kunye nobisi kunye ne-yogurt ezomelezwe yi-vitamin D.
Icebiso lezeMpilo efihlakeleyo: Yongeza ubisi oluncinci olunamafutha aphantsi kwiipudding, iisuphu, kunye neesmoothies ukunceda umntwana wakho afumane i-vitamin D kunye ne-calcium ayidingayo ngaphandle kokuqaphela.
4. I-Potassium: Isondlo esinika ubomi entliziyweni nakwimisipha
Xa uninzi lwabantu lucinga nge -potassium, lucinga ngebhanana kunye neeorenji. Kodwa eneneni, ukutya okuninzi, kuquka inyama, intlanzi, iimveliso zobisi, kunye nemifuno, kuqulethe i-potassium. I-potassium yiminerali ebalulekileyo enceda ukugcina isigqi sentliziyo yomntwana, ukusebenza kwemisipha, kunye noxinzelelo lwegazi.
Eyona nto ibalulekileyo ekufuneka uyikhumbule apha kukuba okukhona ukutya kutsha, kokukhona kuqulathe i-potassium eninzi. Ukutya okusezitotini nokwenziweyo kuncinci kwi-potassium.
| Ukutya okutyebileyo kwi-potassium | Indlela yokumnika umntwana |
|---|---|
| Inyama entsha, iimveliso zobisi | Pheka inyama entsha (ingakumbi inyama yehagu). Zama ukunika ukutya kobisi kathathu (ubisi, iyogathi) ngemini. |
| Iimbotyi, amantongomane, iziqhamo | Yongeza iitships eziphekiweyo, ii-peas, kunye neembotyi kwi-salmon, kwiisaladi nakwiisuphu. Yenza iisandwich ngebhotolo yamandongomane kunye neebhanana kwisonka esinamaxolo. |
| Incindi yeziqhamo | Endaweni yeziselo ezimnandi ezithengwa evenkileni, yenza iipakethi zeqhwa (iijusi eziqandisiweyo) ngejusi yeziqhamo eyi-100%. |
Icebiso lezeMpilo eZifihlakeleyo: Yenza umxube wendlela omnandi nonesondlo ekhaya. Ungayenza le nto ngokongeza ii-apricots ezinqunqiweyo, izilayi zepesika, i-cereal epheleleyo, ii-soy nuts ezirostiweyo, kunye neetships zetshokolethi. Oku kulungele ukutyiwa ngelixa udlala!
Ukondla abantwana ngamanye amaxesha kunokuba ngumceli mngeni. Kodwa ngokusebenzisa iindlela ezilula nezinobuchule ezifana nezi, singongeza izondlo ezibalulekileyo ekutyeni kwabo ukuze bakhule. Eyona nto ibalulekileyo kukungawenzi ixesha lokutya libe luxinzelelo kumntwana wakho okanye kuwe. Lenze libe ngamava amnandi.
Umyalezo Wokuya Ekhaya
- I-calcium ibalulekile kumathambo omntwana aqinileyo. Ukutya okufana nobisi, iyogathi kunye netshizi zezona zinto zibalaseleyo.
- Nika imifuno, iziqhamo, kunye neenkozo ezipheleleyo ezityebileyo kwi-fiber ukuthintela ukuqhina kwesisu nokugcina inkqubo yokugaya ukutya isempilweni.
- I-Vitamin D ibalulekile ekufunxeni i-calcium nakwimpilo iyonke. Iintlanzi ezinamafutha, amaqanda, kunye nokutya kobisi okune-vitamin D kubalulekile koku.
- I-potassium iyadingeka ukuze intliziyo nemisipha zisebenze kakuhle. Nika inyama entsha, iibhanana, kunye nokutya kobisi ukuze oku kwenzeke.
- Ukuba umntwana wakho akafuni ukutya, musa ukumnyanzela. Endaweni yoko, zama iindlela zokuyila ezifana nezo zikhankanyiweyo kweli nqaku.
- Ukuba uneenkxalabo okanye amathandabuzo malunga nokukhula okanye ukondleka komntwana wakho, qiniseka ukuba ucela ingcebiso kugqirha wosapho lwakho .
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