Kunye novuyo oluvayo xa ufumanisa ukuba ulindele umntwana , imibuzo emininzi efana nokuthi, 'Ndifanele nditye ntoni ngoku?', 'Ndifanele ndingayityi ntoni?' mhlawumbi ifika engqondweni yakho. Oko kuqhelekile kakhulu. Kuba ukutya okutyayo kuchaphazela ngqo ukukhula nempilo yomntwana osesiswini sakho. Eli lixesha elikhethekileyo ebomini bakho. Ngoko ke namhlanje, masithethe ngendlela ofanele uyilungiselele ngayo ukutya kwakho ngeli xesha, kunye nento omele uyazi ngokuqinisekileyo.
Kutheni ukutya okunesondlo kubalulekile ngexesha lokukhulelwa?
Ngamafutshane, awuzityeli nje wena, utyela nomntwana wakho. Ingqondo yomntwana wakho, amathambo, amalungu omzimba, nazo zonke ezi zinto kufuneka zifumane izondlo ezifanelekileyo ukuze akhule ngokufanelekileyo. Kungcono ukutya malunga neekhalori ezingama-300 ngosuku kunangaphambi kokuba ukhulelwe. (Kwiiwele, oko kumalunga neekhalori ezingama-600 ngosuku.) Kodwa ezi khalori mazivele ekutyeni okunesondlo, kungekhona ekutyeni okungenampilo.
Ukucaphuka kwasekuseni kunokwenza kube nzima ukutya kwiinyanga ezimbalwa zokuqala, kodwa kubalulekile ukuzama ukutya ukutya okunesondlo kangangoko kunokwenzeka kwaye uthathe iivithamini zokukhulelwa ezichazwe ngugqirha wakho .
Izinto onokuzongeza ekutyeni kwakho
Ngeli xesha, ngokungatyi uhlobo olufanayo lokutya, kodwa utye iintlobo ngeentlobo zokutya , unokufumana phantse zonke izondlo ozidingayo wena nomntwana wakho. Makhe sijonge le theyibhile ingezantsi ukuze sibone ukuba yintoni omele uyongeze ekutyeni kwakho kunye neenzuzo ezibonelela ngayo.
| Uhlobo lokutya | Kutheni kubalulekile? | Oku kukutya |
|---|---|---|
| Iiproteni | Kubalulekile ekuphuhlisweni kweeseli, izicubu kunye namalungu omzimba omntwana wakho. Kwakhona kunceda umzimba wakho uvelise igazi. | Inyama enamafutha aphantsi, inkukhu, intlanzi, amaqanda, ubisi, iyogathi, iilentile, iitshizi, iimbotyi eziluhlaza, iimveliso zesoya. |
| I-calcium | Kubalulekile ukwakha amathambo namazinyo aqinileyo kumntwana wakho. Kubalulekile nokugcina amathambo akho eqinile. | Ubisi, itshizi, iyogathi, intlanzi encinci enamaqokobhe (isalayo), imifuno eluhlaza (isipinatshi, i-gotu kola), ii-almond. |
| Intsimbi | Inceda ekwenzeni i-hemoglobin, ethwala ioksijini egazini. Ithintela ukunqongophala kwesinyithi (i-anemia) kwaye inciphisa ukudinwa. | Inyama ebomvu (inyama yenkomo), inkukhu, intlanzi, ispinatshi, isoya, iilentile, iinkozo eziqiniswe ngesinyithi. |
| I-Folate (i-Folate / i-Folic Acid) | Kubaluleke kakhulu ukuthintela iziphene zokuzalwa (iziphene zetyhubhu yemithambo-luvo) ezinokwenzeka engqondweni yomntwana nakwithambo lomqolo. | Imifuno eluhlaza (isipinatshi), iimbotyi, ii-peas, ii-orenji, izonka kunye neenkozo ezine-folic acid eyongeziweyo. |
| Ifayibha | Inceda ekuthinteleni ukuqhinwa, into eqhelekileyo ngexesha lokukhulelwa. | Iinkozo ezipheleleyo (irayisi emdaka, ii-oats), iziqhamo, imifuno, amandongomane. |
| Ivithamini C | Kwenza kube lula ukuba umzimba ukwazi ukufunxa i-iron ekutyeni kwezityalo. Komeleza amasosha omzimba. | Iiorenji, igrapefruit, amastrawberry, ipapaya, ibroccoli, iipepile zentsimbi, iitumato. |
Khumbula, njengakuzo zonke ezi zondlo, kungcono ukuthetha nogqirha wakho malunga nobungakanani obufunayo. Uza kukunika icebiso elifanelekileyo kuwe.
Izinto ekufuneka uziphephe ngokuqinisekileyo ngexesha lokukhulelwa
Ezinye ukutya zinokuba yingozi kuwe nakumntwana wakho ngeli xesha, ngoko ke kubalulekile ukuziphepha ngokupheleleyo.
| Izinto ekufuneka uziphephe | Isizathu |
|---|---|
| Utywala | Ingaphazamisa ukukhula komntwana, ibangele iziphene zokuzalwa, kwaye ikhokelele ekuzalweni okunobunzima obuphantsi. Yeka ngokupheleleyo. |
| Iintlanzi zigcwele i-mercury | Iintlanzi ezinkulu ezifana neshark, tilefish, kunye ne-king mackerel zinamanqanaba aphezulu e-mercury, nto leyo enokwenzakalisa inkqubo yemithambo-luvo yomntwana. |
| Inyama eluhlaza okanye engaphekwanga kakuhle, intlanzi, kunye namaqanda | Kukho umngcipheko wosulelo lweebhaktheriya (umz. iSalmonella, iListeria). Ziphephe izinto ezifana ne-sushi kunye ne-shellfish eluhlaza. |
| Ubisi netshizi ezingagayiwanga | Iitshizi ezithambileyo ezifana ne-feta kunye ne-Brie zinokuqulatha intsholongwane ebizwa ngokuba yi-Listeria ukuba azitshizwanga. Jonga ilebheli uze uthenge kuphela ezo zithi "zitshizwe." |
| Ukutya i-caffeine eninzi | Musa ukuthatha ngaphezu kwe-200-300 milligrams ngosuku (oko kukuthi iikomityi zekofu eziqhelekileyo ezi-1-2). Khumbula ukuba iti kunye netshokolethi nazo zine-caffeine. |
Yintoni oyenzayo xa umzimba wakho ungakhululekanga?
Kuqhelekile ukuba ube neengxaki ezithile ngexesha lokukhulelwa. Nazi iingcebiso zokukunceda ngeli xesha.
Isicaphucaphu nokuhlanza (Ukugula kwasekuseni)
Yitya into eyomileyo, njenge-cracker okanye isilayi sesonka , ngaphambi kokuba uvuke ebhedini kusasa. Musa ukutya isidlo esikhulu imini yonke, yitya izidlo ezincinci ezimbalwa . Ukutya okunamafutha, okuneziqholo, nokuqhotsiweyo akukulungelanga ngeli xesha.
Ukuqhinwa
Le yingxaki kubantu abaninzi. Sela amanzi amaninzi .(Iiglasi ezi-8-10 ngosuku). Yitya ukutya okuninzi okunefayibha eninzi (iziqhamo, imifuno, irayisi emdaka). Ukuzilolonga nako kuyanceda kakhulu. Thetha nogqirha wakho ngale nto kwaye ufumane ingcebiso.
Isitshiso sentliziyo
Yitya izidlo ezincinci ezininzi endaweni yokutya isidlo esikhulu. Abanye abantu bafumana isiqabu ngokusela iglasi yobisi ngaphambi kokutya. Nciphisa ukutya okuneziqholo, okunamafutha kunye neziselo ze-citrus (ilamuni, iorenji).
Iminqweno yokukhulelwa
Kuqhelekile ukunqwenela ukutya okuthile ngexesha lokukhulelwa. Ukuba nje kunesondlo, kulungile ukutya ngokulinganisela.
Nangona kunjalo, ngamanye amaxesha unokuba nomnqweno wokutya izinto ezingezizo ukutya. Umzekelo, izinto ezinje ngothuli, uthuthu, iintonga zetshokolethi, kunye neetyhubhu zomkhenkce. Le meko siyibiza ngokuba yiPica . Oku kungenzeka xa umzimba ungenazo izondlo ezifana nesinyithi. Ukuba unalo mnqweno, musa ukuzitya ezo zinto. Ziyingozi kakhulu kuwe nakumntwana wakho. Ukuba oko kuyenzeka, qiniseka ukuba uxelele ugqirha wakho.
Ukuhla ukutya ukuze wehlise umzimba ngexesha lokukhulelwa akuyonto ilungileyo . Wena nomntwana wakho nobabini kufuneka nifumane izondlo abazidingayo ukuze nihlale nisempilweni. Ngoko ke endaweni yokuxhalabela ubunzima, gxilani ekutyeni ukutya okunempilo .
Umyalezo Wokuya Ekhaya
- Ngenxa yokuba yonke into oyityayo ichaphazela ukukhula komntwana wakho, zama ukutya ukutya okunesondlo nokulinganayo .
- Kuphephe ngokupheleleyo ukutya okunobungozi njengotywala, inyama eluhlaza kunye nentlanzi, kunye neemveliso zobisi ezingagayiwanga .
- Ungaze ungazisebenzisi iivithamini zokukhulelwa ezichazwe ngugqirha wakho .
- Ukuba uziva ungakhululekanga emzimbeni wakho (isicaphucaphu, ukuqhinwa), thetha nogqirha wakho ngaloo nto.
- Ukuba uqalisa ukunqwenela izinto ezingezizo ezokutya (i-pica), kunokuba yingozi kakhulu. Ngoko ke bonana nogqirha ngokukhawuleza.
- Ungoyiki ukuthetha nogqirha wakho ngayo nayiphi na imibuzo okanye izinto ezikuxhalabisayo ngeli xesha. Yeyona nto ilungileyo onokuyenza kuwe nakumntwana wakho.
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