Isidlo sakusasa sabantwana bakho: Kutheni kubaluleke kangaka? Masithethe!

Ngoko ke, ninjani, Mama noTata? Niyazi ukuba kunzima kwaye kuxinezeleka kangakanani ukulungiselela umntwana wenu omncinci ukuya esikolweni, okanye kwimisebenzi yasekhaya yosuku, okanye ukudlala. Phakathi kwaloo ngxubakaxaka, ukondla umntwana wakho isidlo sakusasa esimnandi nesinempilo ngamanye amaxesha kunokunganakwa okanye kulibaleke. Kodwa, ubusazi, esi sidlo sakusasa siyinto ebaluleke kakhulu efunekayo kusuku lomntwana nakwimpilo yakhe. Namhlanje, masithethe ngendlela yokwenza esi sidlo sakusasa sisempilweni sibe yinxalenye ebalulekileyo yenkqubo yemihla ngemihla yomntwana wakho, kwaye zithini izibonelelo zaso.

Kutheni isidlo sakusasa sibaluleke kangaka?

Kukho intetho ethi, "Isidlo sakusasa sesona sidlo sibalulekileyo sosuku." Asikuko nje ukuthetha. Kukho inyaniso eninzi kuyo, ingakumbi xa kufikwa kubantwana bethu.

Amandla amatsha emzimbeni nasengqondweni!

Khawucinge nje, umntwana ebengatyanga nto okanye asele ubusuku bonke, oko kukuthi, malunga neeyure ezisi-8-10. Ngoko ke xa evuka kusasa, amandla akhe aphantsi kakhulu. Kufana naxa imoto iphelelwa yipetroli. Ngoko ke isidlo sakusasa esimnandi kusasa sinika umzimba nengqondo yomntwana 'amafutha' awadingayo ukuqala usuku, oko kukuthi, amandla awadingayo. Amandla awadingayo okubaleka nokudlala imini yonke, ukwenza umsebenzi wesikolo, ukufunda izinto ezintsha, konke oku kuvela kwesi sidlo sakusasa.

Inceda ukugcina ubunzima obusempilweni

Ubusazi na ukuba abantwana abatya isidlo sakusasa esilungileyo banokuthi batye ukutya okunempilo imini yonke? Banokuthi babe nomzimba osebenzayo. Zombini ezi zinto zinceda kakhulu ekuncedeni umntwana ukuba agcine ubunzima obusempilweni . Ukungayityi isidlo sakusasa kunokumenza azive elambile kamva emini, nto leyo ekhokelela ekutyeni kakhulu okanye ekutyeni ukutya okungenampilo okuneswekile eninzi namafutha. Oku kunokukhokelela ekutyebeni.

Isimo sengqondo somntwana kunye nokuphaphama kwakhe

Uyazi ukuba kwenzeka ntoni xa ungasityi isidlo sakusasa? Umntwana angaqalisa usuku eziva ediniwe, enomsindo, engazinzi, kwaye enomsindo. Cinga ngomzekelo omncinci. Umntwana oya esikolweni engasityi isidlo sakusasa aze amamele utitshala ulambile kwaye kunzima ukugxila. Akakwazi ukunikel' ingqalelo. Unokuba nomsindo ngezinto ezincinci, kwaye akayi kuziva ethanda ukudlala nabahlobo. Uya kuba nomsindo nje. Ukuba oko kuyenzeka, usuku lonke luya kuba yingxaki , akunjalo? Isizathu kukuba kusasa, umzimba nengqondo yakhe zifuna amandla amatsha, 'amafutha' okuqala usuku. Ukuba abatyi isidlo sakusasa, xa sele kusondele emini, malunga nentsimbi ye-10 okanye ye-11 kusasa, inqanaba leswekile egazini labo liya kwehla, kwaye ingqondo kunye namandla abo aya kuqala ukwehla ngequbuliso.

I-Metabolism kunye nokutsha kweekhalori

Enye into ebalulekileyo kukuba isidlo sakusasa siphucula imetabolism yethu.Iyasebenza ngokwenene. Ngamafutshane, le yinkqubo apho ukutya esikutyayo kuguqulwa kube ngamandla kwaye umzimba utshise inkunkuma. Xa oku (i-metabolism) kuqala ukusebenza kakuhle kusasa, umzimba uqala ukutshisa iikhalori. Ezinye izifundo zonyango zibonisa ukuba umzimba unako ukutshisa iikhalori kusasa kunasebusuku.

Yintoni enokwenzeka ukuba awutyi isidlo sakusasa?

Sele sitshilo ukuba abantu abangadliyo isidlo sakusasa banamathuba amaninzi okutyeba. Kukho izizathu ezininzi eziphambili zoku:

• Silingeka ukuba sitye izidlo ezingafunekiyo rhoqo imini yonke, ingakumbi ukutya okuneswekile eninzi namafutha amaninzi.
• Ngexesha lesidlo esiphambili esilandelayo, utya ngaphezu kokuba kufanele ngenxa yendlala enkulu (ukutya kakhulu).
• Usenokuba nomkhwa wokutya ebusuku kakhulu, nto leyo enokubangela ukuba utyebe kakhulu.

Amandla amakhulu afunyanwa yingqondo yakho kwisidlo sakusasa!

Isidlo sakusasa asiniki nje kuphela amandla emzimbeni, kodwa sikwanika inkxaso emangalisayo ekusebenzeni kwengqondo yomntwana.

Isondlo sengqondo

Kubalulekile ukondla umntwana wakho isidlo sakusasa yonke imihla. Kunjalo ke nangendlela okhetha ukumondla ngayo isidlo sakusasa. Ukuze ufumane ukutya okunesondlo esininzi, khetha ukutya okunengqolowa epheleleyo, iziqhamo okanye imifuno, kunye neeproteni, kunye neswekile encinci kunye namafutha angafunekiyo. Ukutya isidlo sakusasa esilungileyo kuya kumnceda umntwana wakho:

• I-fiber engakumbi, i-calcium , iivithamini , iiminerali, kunye nezinye izondlo ezibalulekileyo.
• Ezi zondlo zibalulekile ekukhuleni nasekuphileni komntwana, ngakumbi ekukhuleni nasekusebenzeni kakuhle kwengqondo . Umzekelo, (Iingqolowa ezipheleleyo) Iingqolowa ezipheleleyo zinika amandla afunxwa kancinci, ukuze umntwana ahlale ephaphile. (Icalcium) Icalcium ayincedi nje kuphela ngamathambo, kodwa ikwanceda ekusebenzeni kakuhle kwenkqubo yemithambo-luvo. (Iivithamini) Iivithamini ezifumaneka kwiziqhamo nakwimifuno zikhusela iiseli zobuchopho.

Nceda ube nobuchule emsebenzini wesikolo

Ngaba wakha weva ukuba abantwana abatya isidlo sakusasa esimnandi baqhuba kakuhle esikolweni ? Yinyani leyo. Oku kungenxa yokuba izondlo ezikwisidlo sakusasa zivuselela ingqondo. Isidlo sakusasa esilungileyo sinokwenza oku kulandelayo:

• Izakhono zokufunda zabantwana ziyaphucuka.
• Inkumbulo kunye nexesha lokuqwalasela liyakhula. Ezi zinto zibalulekile ekufundeni. Oku kukunceda ukhumbule izifundo kwaye umamele ngononophelo oko kuthethwa ngutitshala.

Inyani ebalulekileyo: Izifundo zibonise ukuba abantwana abatya isidlo sakusasa esimnandi bafumana amanqaku angcono kwiimviwo kwaye baqhuba kakuhle eklasini. Abantwana abathatha inxaxheba kwiinkqubo zesidlo sasemini esikolweni bafumaniseke bengenazo kangako izifundo.

Uyenza njani into yokuba kube lula ukuphakelwa isidlo sakusasa?

Ndiyaqonda ukuba ngenxa yokuxakeka nokuxakeka kokulungiselela wena nomntwana wakho kusasa, ngamanye amaxesha ukulungiselela isidlo sakusasa kunokuvakala 'njengomsebenzi onzima'. Usenokucinga, 'Andinaxesha.' Kodwa cinga ngayo njengotyalo-mali olukhulu kumntwana wakho. Ngomzamo omncinci kunye nocwangciso, kunokwenzeka ukwenza oku kube ngumkhwa wemihla ngemihla. Makhe sijonge ezinye iingcebiso ezisebenzayo eziya kunceda.

Amanye amacebiso aluncedo:

• Okokuqala, hlala ugcina ukutya kwasekuseni okunempilo ekhitshini lakho (imizekelo: ii-oats, isonka esipheleleyo, amaqanda, iyogathi enamafutha aphantsi, iziqhamo ezitsha, amantongomane omisiweyo).
• Lungisa izinto ezininzi kangangoko ngobusuku bangaphambili (njengokulungiselela izitya zesidlo sakusasa, ukusika iziqhamo uze uzibeke efrijini, kunye nokufumana izithako zesidlo sakusasa osenzayo). Oku kunokukunceda ugcine ixesha elininzi kusasa.
• Wonke umntu kufuneka aqhele ukuvuka malunga nemizuzu eli-10 kwangethuba . Ngale ndlela, ungawugqiba umsebenzi wakho ngaphandle kwengxaki kwaye unoxolo lwengqondo.
• Nika abantwana bakho ithuba lokunceda ekulungiseleleni nasekulungiseleleni isidlo sakusasa (umz., ukuhlamba iziqhamo, uqabe ibhotolo kwisilayi sesonka). Oku kuya kwandisa umdla wabo wokutya ukutya abakulungisileyo.
• Ngezinye iintsuku, ixesha lifutshane. Khumbula izinto ezimbalwa onokuzithatha uze uzithenge (umz., ibhanana evuthiweyo, iapile, ibhegi encinci yecereal yengqolowa epheleleyo engenashukela ubuninzi, ikomityi yeyogathi, okanye umxube wendlela owenziwe ekhaya).

Kuthekani ukuba ndingathi andilambanga kusasa?

Abanye abantwana abakuthandi ukutya kwangoko kusasa. Banokuthi, "Andilambanga." Kwimeko ezinjalo, lungiselela isidlo sakusasa abanokuthi bathathe ixesha ukusitya, mhlawumbi ebhasini ukuya esikolweni okanye emva kwesigaba sokuqala sesikolo. Iziqhamo ezitsha, ibhokisi encinci yecereal, amantongomane, okanye isandwich yesonka esipheleleyo esine-peanut butter kunye nebhanana zinomsoco, kulula ukuwenza, kwaye kulula ukuba umntwana wakho awuphathe.

Zeziphi izinto ekungafanele zityiwe kwisidlo sakusasa?

Kubalulekile ukwazi ukuba uza kutya ntoni kwisidlo sakusasa kwaye ungatyi ntoni. Liyinyaniso elokuba ezinye iipastries zetoaster, iicereal ezigqunywe ngetshokholethi, kunye nezinye iibhari zesidlo sakusasa kulula ukuzisa ebantwaneni, kwaye bayayithanda. Nangona kunjalo, uninzi lwazo lunexabiso elifanayo lesondlo njengebhari yeelekese okanye ipakethi yeebhisikithi. Oko kuthetha ukuba ziphezulu kwiswekile kunye neekhalori, kodwa zimbalwa kakhulu kwizondlo ezifunwa ngumzimba. Ke ngoko, ngaphambi kokuba ubeke ezo bar zesidlo sakusasa kunye neepastries kwitroli yakho yesuphamakethi, funda ilebheli yesondlo ngononophelo. Jonga ukuba ingakanani iswekile kuzo, nokuba zinefayibha, kwaye nokuba ziqulethe iinkozo ezipheleleyo.

Isidlo sakusasa sinikezelwa sisikolo okanye kwindawo yokugcina abantwana?

Ungajonga nokuba sisiphi isidlo sakusasa esikhonzwayo esikolweni somntwana wakho okanye kwindawo yokugcina abantwana. Ezinye iindawo zibonelela ngesidlo sakusasa, kwaye ezinye zibonelela ngaso simahla okanye ngexabiso eliphantsi kwiintsapho ezinengeniso ephantsi. Ukuba umntwana wakho utya isidlo sakusasa ngaphandle kwekhaya, kubalulekile ukumfundisa ukwenza ukhetho olusempilweni. (Umzekelo, iglasi yobisi endaweni yesiselo esineswekile, iziqhamo endaweni yokutya okuqhotsiweyo).

Ezinye izimvo ezimnandi nezinempilo zesidlo sakusasa!

Isidlo sakusasa akufuneki sibe yinto yesintu yakudala yonke imihla. Ungaxuba ukutya okwahlukeneyo ukuze wenze isidlo esimnandi esinika umntwana wakho isondlo namandla awadingayo ngosuku. Eyona nto ibalulekileyo kukulinganisela.

Faka ezi zinto kwisidlo sakusasa esinempilo:

Yenza isidlo sakho sakusasa sibe sisidlo esiquka iinkozo ezipheleleyo, iiproteni, kunye neziqhamo okanye imifuno . Ungazama izinto ezifana nezi:

• " I-cereal epheleleyo enobisi olunamafutha aphantsi , egqunywe ziziqhamo ezintsha (ibhanana, imango, ipapaya) okanye amantongomane. Olu luqalo olukhawulezayo, olulula, noluhle kakhulu losuku lwakho, lugcwele ifayibha, i-calcium, kunye neevithamini. "
• " Ii-waffles zengqolowa epheleleyo ezinebhotolo yamandongomane okanye itshizi ye-ricotta zisasazwe phezulu, kunye nezilayi zeziqhamo."
• " Isonka se-pita sengqolowa epheleleyo esinamaqhekeza amaqanda abilisiwe kunye nesipinatshi esitsha okanye i-sambal."
• "Yenza i-oatmeal , uyibeke phezu kweenati kunye neziqwenga zeziqhamo, uze uyifafaze ngesinamoni encinci. Ii-oatmeal zizinto ezinika amandla ezikhupha kancinci, ngoko ke umntwana wakho akayi kulamba de kube lixesha lesidlo sasemini. "
• "Thatha isiqingatha se-bagel yengqolowa epheleleyo , uqabe ibhotolo yamandongomane phezulu, uze ufake iziqhamo ezintsha phezulu (ezifana nezilayi zebhanana okanye izilayi zeapile)."
• " Ismoothie yesidlo sakusasa: Xuba ubisi okanye iyogathi engenamafutha aneleyo, isiqhamo osithandayo (ibhanana, imango, istrawberry), kunye ne-wheat germ okanye i-oats encinci kwi-blender. Oku kunika umntwana wakho izinto ezininzi ngaxeshanye, njengeziqhamo, i-calcium, kunye neproteni. Kulula nokunika abantwana abanqenayo ukutya. "
• "I- omelette yemifuno eneqhekeza lesonka sengqolowa epheleleyo."
• "Izilayi zekhukhamba ezinqunqiweyo kunye ne-hummus , zisasazwa kwi-pita yengqolowa epheleleyo. (I-Hummus sisithako esinesondlo esenziwe ngee-chickpeas)."
• " I-turkey engenamafutha okanye inkukhu/intlanzi kunye neetumato, kwi -muffin yesiNgesi eyosiweyo okanye isonka sengqolowa epheleleyo ."
• " Irayisi eseleyo kwisidlo sangokuhlwa""Ndifudumale kancinci, ndongeze iziqwenga zeapile ezinqunqiweyo, iiraisins, amantongomane, kunye nomgubo omncinci wesinamoni ndaza ndawuxuba. Olu lukhetho olumnandi nolunesondlo olufanele ilizwe lethu. "
• "Beka itshizi eqoshiweyo kwi-tortilla yengqolowa epheleleyo, uyisonge phakathi, uyibeke kwi-microwave imizuzwana engama-20, uze ufake i-tomato salsa phezu kwayo."

Kwakhona, ungalibali ukubaluleka komzekelo wakho omhle. Vumela abantwana bakho babone ukuba uyonwabela isidlo sakusasa yonke imihla kwaye uzinike ixesha laso. Abantwana bafunda lukhulu kwinto esiyenzayo.

Izinto ezibaluleke kakhulu ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)

Ngoko ke, bomama nootata, isidlo sakusasa somntwana wenu asikokutya nje kokuqala usuku. Sikhuthaza kakhulu impilo yomntwana wenu, ukukhula kwakhe, ukufunda kwakhe, kunye nolonwabo lwakhe imini yonke . Ngentsasa exakekileyo, oku ngamanye amaxesha kunokuvakala ngathi ngumceli mngeni, kodwa ngokucwangcisa nokuzinikela, ungamnika umntwana wakho isidlo sakusasa esinempilo nesimnandi yonke imihla.

Lo mkhwa mhle owunika umntwana wakho uya kuba sisiseko esiqinileyo sekamva elisempilweni ubomi bakhe bonke. Ngoko ke, masicinge ngale nto kwakhona size sizame ukwenza isidlo sakusasa sibe yinto ephambili kumntwana wakho ukususela namhlanje, akunjalo? Ukuba unemibuzo engaphezulu malunga noku, ungabuza ugqirha wosapho lwakho okanye ingcali yesondlo.

Isidlo sakusasa, Isondlo sabantwana, Isidlo sakusasa esinempilo, Abantwana besikolo, Ukubaluleka kwesidlo sakusasa, Impilo yabantwana, Ukutya okunesondlo