Ukususela oko wafumanisa ukuba uza kuba ngumama, ubusoloko ulumkile ngento oyityayo kunangaphambili, akunjalo? Enyanisweni yinto eqhelekileyo. Nangona usenokuba uqale usuku lwakho ngekomityi yekofu kunye nedonathi, ngoku ekubeni unomntwana omncinci okhulayo ngaphakathi kuwe, ucinga kabini ngayo yonke into oyityayo. Kuba ukutya okutyayo yeyona ndlela iphambili nekuphela kwayo umntwana wakho afumana ngayo izondlo azidingayo ukuze akhule.
Ngexesha lokukhulelwa, iproteni kunye necalcium zibalulekile ekuphuhlisweni kwezicubu namathambo omntwana wakho. Ukongeza, i-folic acid ikwafuneka ukuthintela iziphene zokuzalwa kwingqondo yomntwana kunye nenkqubo yemithambo-luvo. Ukongeza, i-iron ikwafuneka ngaphezu kwesiqhelo ukunceda ekwenzeni iiseli ezibomvu zegazi ezithwala ioksijini kumntwana. Ngoko makhe sibone ukuba zeziphi ukutya okuphezulu ekufuneka ukongeza ekutyeni kwakho ngeli xesha lixabisekileyo.
1. Iinkozo ezipheleleyo
Iinkozo ezipheleleyo ezifana nerayisi emdaka, i-buckwheat, i-oats, kunye nezinye iinkozo ezipheleleyo ziphilile kakhulu kunesonka esimhlophe kunye nerayisi emhlophe. Zinezakhamzimba ezifana ne-folic acid kunye ne-iron, kwaye zikwaphezulu kwi-fiber. Le fiber inceda ukuthintela ukuqhina, okubangelwa ngabantu abaninzi ngexesha lokukhulelwa.
Ungongeza ezi ntlobo zeenkozo ekutyeni kwakho imini yonke.
- Kusasa: Yenza i-oatmeal.
- Isidlo sasemini: Yitya i-curry yakho eqhelekileyo kunye nerayisi yebran.
- Isidlo sangokuhlwa: Yitya i-roti eyenziwe ngeetshizi okanye i-pitta.
Ngale ndlela, ukongeza ezi nkozo ekutyeni kwakho kuya kunika wena nomntwana wakho amandla kunye nesondlo abasidingayo.
2. Iimbotyi kunye neeLentils
Iilentile ziyinxalenye ebalulekileyo yekhitshi lethu. Kubaluleke kakhulu nokubandakanya iimbotyi ezifana neetshizi, ii-cowpeas, iimbotyi eziluhlaza, kunye neesoya ekutyeni kwakho ngeli xesha. Ezi zinokutyiwa njengediphu, kwiisaladi, okanye zibiliswe.
La mandongomane ayisiyiyo nje into yokutya okulula, ayimithombo yesondlo egcwele iiproteni kunye nefayibha . Kwakhona,
- I-ayini: Inceda umzimba ukuba wenze igazi kwaye ithintele i-anemia , into eqhelekileyo ngexesha lokukhulelwa.
- I-Folate: Olu luhlobo lwendalo lwe-folic acid. Ibalulekile ekuthinteleni iziphene ze-neural tube kwinkqubo yemithambo-luvo yomntwana.
- I-calcium: Iyadingeka ekwakheni amathambo namazinyo omntwana aqinileyo.
- I-Zinc: Ibaluleke kakhulu ekukhuleni kweeseli kunye nenkqubo yomzimba yokuzikhusela .
Ngoko ke, ungalibali ukufaka uhlobo lwe-nut olufana nolu ubuncinane kanye ngemini.
3. Iintlanzi ezinamafutha ezifana nesalmon (iSalmon)
Ii-omega-3 fatty acids zibalulekile ekuphuhlisweni okunempilo kwengqondo namehlo omntwana . I-salmon ngumthombo omkhulu wesi sondlo sixabisekileyo. Ukongeza, i-salmon ngumthombo olungileyo weproteni kunye neevithamini ze-B.
Enye yezinto ezoyikisa abantu abaninzi ngokutya iintlanzi ngumthamo we -mercury . Nangona kunjalo, iintlanzi ezifana ne-salmon, i-sardines, kunye ne-herring zinamanqanaba aphantsi e-mercury. Ungazitya ngokukhuselekileyo ezi ntlobo zeentlanzi, ezine-mercury ephantsi, ukuya kuthi ga kwi-340 grams (12 ounces) ngeveki. Nangona kunjalo, kuphephe ukutya iintlanzi ezinkulu ezifana ne-tuna kunye ne-mackerel rhoqo.
Kubalulekile: Khumbula rhoqo ukupheka intlanzi kakuhle. Ungayitya itshisiwe, ibhakiwe, okanye ilungiswe ngesosi.
4. Amaqanda
Amaqanda kulula kakhulu ukuwapheka, ukutya okunesondlo. Amaqanda ngumthombo omkhulu weprotheyini enika wena nomntwana wakho zonke ii-amino acid abazidingayo. Akwanazo neevithamini kunye neeminerali ezingaphezu kweshumi elinesibini.
Kwezi zinto, i-choline ibaluleke kakhulu. Njenge-folic acid, i-choline ikwabaluleke kakhulu ekuphuhlisweni kwengqondo yomntwana kunye nomqolo .
Kubaluleke kakhulu: Ungaze utye amaqanda aluhlaza okanye angaphekwanga kakuhle. Umzekelo, ziphephe iisaladi ezenziwe ngamaqanda aluhlaza, okanye i-bullseye engaphekwanga kakuhle, kuba ezi zinokuba neebhaktheriya eziyingozi ezifana neSalmonella. Soloko ubilisa okanye uqhotse amaqanda de amhlophe kunye nomthubi aphekwe ngokupheleleyo.
5. Iibheringi kunye neziqhamo ezityebileyo kwiVithamin C
Iibhisikithi ezifana neeblueberries kunye neerasbheri zityebile kwi-vitamin C, i-potassium, i-folate, kunye ne-fiber. Nangona ezi zingaqhelekanga kwilizwe lethu, sineziqhamo ezininzi ezinempilo kwilizwe lethu esinokuzithatha indawo yazo.
Cinga ngeziqhamo ezifana ne -mangosteen, i-guava, i-orenji, kunye ne-grapefruit . Ezi zizityebi kakhulu kwi-vitamin C. I-Vitamin C,
- Inceda ekuveliseni i-collagen, enceda ulusu lomntwana, amathambo kunye nezicubu zakhe zikhule.
- Ukutya okutyayo kunceda umzimba wakho ufunxe i-iron.
- Yomeleza amajoni akho omzimba.
Ngoko ke, ukongeza isiqhamo esinye okanye ezibini ezifana nesi ekutyeni kwakho yonke imihla kuluncedo kakhulu kuwe.
6. Iyogathi enamafutha aphantsi
Iyogathi eqhelekileyo, engenamafutha aneleyo inempilo kakhulu kuneyogathi eneswekile okanye enencasa. Ikomityi yeyogathi inekhalsiyam eninzi kuneglasi yobisi. Ikwakukutya okutyebileyo kwiproteni.
I-calcium ayibalulekanga nje kuphela ekuphuhliseni amathambo namazinyo omntwana wakho, kodwa ikwabalulekile nasekugcineni amandla amathambo akho. Ukongeza, iibhaktheriya ezilungileyo, okanye iiprobiotics, kwiyogathi zikwalungile kakhulu kwimpilo yenkqubo yakho yokugaya ukutya.
Ungongeza ezinye iziqwenga zeziqhamo ezifana nebhanana okanye imango, okanye ne-oats kule yogati engenanto kwaye uyonwabele kamnandi.
| Uhlobo lokutya | Izondlo eziphambili | Inzuzo |
|---|---|---|
| Iinkozo ezingacocwanga | Ifayibha, Isinyithi, I-Folic Acid | Ukunika amandla, ukuthintela ukuqhinwa. |
| Amantongomane kunye neelentile | Iiproteni, i-Iron, i-Folate, i-Zinc | Ukukhula komntwana, ukuthintela i-anemia, ukunciphisa iziphene zokuzalwa. |
| Intlanzi efana nesalmon | I-Omega-3, iproteni | Ibalulekile ekuphuhlisweni kwengqondo namehlo omntwana. |
| Amaqanda | Iiproteni, iCholine, iiVithamini | Ukukhulisa ingqondo yomntwana kunye nokondla umama. |
| Iziqhamo ezityebileyo kwi-vitamin C | IVithamini C, iFiber, iiAntioxidants | Ukufunxwa kwesinyithi, okwandisa amandla omzimba okulwa nosulelo. |
| Iyogathi enamafutha aphantsi | I-calcium, iiprobiotics, iiprobiotics | Ukuqinisa amathambo omntwana nonina, kunceda ekugayweni kokutya. |
Kodwa okona kubaluleke kakhulu, yazi ukuba yintoni esebenzela umzimba wakho. Umzimba womntu wonke wahlukile. Kungcono ukuthetha nogqirha wakho malunga nokutya okukulungeleyo, nokuba une-allergies, okanye ezinye iingxaki zempilo. Kubalulekile ukubonisana nogqirha wakho ngaphambi kokuba uqalise naluphi na uhlobo lokutya olutsha okanye ukuthatha naziphi na izongezo zeevithamini.
Umyalezo Wokuya Ekhaya
- Ukukhulelwa akuloxesha lokutya nantoni na oyifunayo, ucinga ukuba "utya abantu ababini." Lixesha lokukhetha nokutya ukutya okunesondlo nokusemgangathweni.
- Izondlo ezifana ne-folic acid, i-iron, i-calcium, iproteni, kunye ne-omega-3 zibalulekile ekukhuleni kakuhle komntwana.
- Yongeza iintlobo ngeentlobo zokutya ekutyeni kwakho kwemihla ngemihla, okufana neenkozo ezipheleleyo, amandongomane, amaqanda aphekiweyo kakuhle, intlanzi engenazo iimercury ezininzi, iziqhamo kunye neyogathi.
- Lumka kakhulu malunga nokhuseleko lokutya. Ingakumbi kuphephe ukutya ukutya okuluhlaza okanye okungaphekwanga kakuhle okufana namaqanda, inyama, kunye nentlanzi.
- Ukuba unemibuzo malunga nokutya kwakho okanye izongezo zokutya, thetha nogqirha wakho rhoqo.
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