Ukutya Kwakho Kokukhulelwa: Ukukhetha Eyona Ilungileyo Kuwe Nomntwana Wakho?

Xa ulungiselela ukuba ngumama, kufuneka ucinge kakhulu ngokutya nokusela, akunjalo? Abantu abaninzi bacinga ukuba ukutya kakhulu kubalulekile. Kodwa eneneni, oko ukutyayo kubaluleke ngaphezu kokuba utya kangakanani. Ukutya ngendlela eyiyo yeyona nto inceda kakhulu ekuphuhliseni umntwana wakho nakwimpilo yakhe. Ekubeni oko ukutyayo ngeli xesha kuchaphazela ubomi bomntwana wakho bonke, masiyithathele ingqalelo le nto.

Ngoku, ukuba unomntwana omnye, udinga iikhalori ezongezelelweyo eziphakathi kwama-340 nama-450 ngosuku. Kwaye oko kukwinxalenye yokugqibela yokukhulelwa, xa umntwana ekhula ngokukhawuleza. Cinga ngako, oku akunazo iikhalori ezininzi. Ikomityi yecereal kunye neglasi yobisi yesidlo sakusasa kuya kwenza icebo. Kodwa eyona nto ibalulekileyo kukuba ezi khalori ezongezelelweyo uzityayo zivela ekutyeni okunesondlo. Kulapho ke kunceda kakhulu ekukhuleni komntwana nasekuphuhliseni ingqondo yakhe. Ukutya ngaphezu kokufunekayo, ucinga ukuba "sidinga ukutya abantu ababini," kuya kukwenza ukhule ngokungeyomfuneko.

Ukubaluleka kwesondlo ukuze ukhulelwe kakuhle

Yintoni ekufuneka iquke ukutya okunempilo? Iiproteni, iicarbohydrate, amafutha, iivithamini, iiminerali, kunye namanzi amaninzi. Xa ufumana zonke ezi zinto ngokulinganisela, wena nomntwana wakho niya kuba sempilweni. Enyanisweni, kukho izikhokelo ezinokukunceda wenze ukutya okukufaneleyo. Ngamanye amaxesha, kukho neendlela zokufumanisa ukuba utya ukutya okungakanani ngosuku, kuxhomekeke kwiminyaka yakho, ukuba usebenza kangakanani, kunye nenqanaba lokukhulelwa kwakho. Ukutya ukutya okwahlukeneyo, ngobuninzi obufanelekileyo, yeyona ndlela ilungileyo yokuhlala usempilweni. Nangona kunjalo, kungcono ukuthetha nogqirha wakho ukuze enze isicwangciso sokutya esifanelekileyo kuwe. Angaqwalasela neemfuno zakho ezikhethekileyo (umzekelo, ukuba unesifo esifana neDiabetes Mellitus) aze akunike icebiso elilungileyo.

Zeziphi izondlo ezibalulekileyo ngexesha lokukhulelwa?

Ubusazi na ukuba oko ukutyayo nokuselayo kuqala ukuchaphazela impilo yomntwana wakho nangaphambi kokuba ukhulelwe? Yiyo loo nto kufuneka silumke ngakumbi malunga nezakhamzimba ezithile.

I-Folic Acid: Inyathelo lokuqala lokukhusela umntwana wakho

Umzekelo, uphando lufumanise ukuba i-folic acid , i-vitamin B, inokuthintela iziphene ze-neural tube - ezifana ne -spina bifida - kwisigaba sokuqala sokukhulelwa.- inceda ekuthinteleni iziphene zokuzalwa. Ezi ziphene zenzeka kwangethuba kakhulu, ngamanye amaxesha ngaphambi kokuba wazi nokuba ukhulelwe. Ngoko ke, kubaluleke kakhulu ukufumana oku ngokwaneleyo ngaphambi kokuba ukhulelwe kwaye kwiiveki zokuqala ezimbalwa zokukhulelwa (ingakumbi kwiintsuku ezingama-28 zokuqala). I-Folate - Olu luhlobo lwale vithamini efumaneka ngokwemvelo ekutyeni - imifuno eluhlaza (isipinatshi, ikale), amandongomane, iimbotyi, ii-peas, iilentils, njl. Oogqirha bacebisa ukuba uthathe iipilisi ze-folic acid ngaphambi kokuba ukhulelwe kwaye kulo lonke ixesha lokukhulelwa kwakho. Ukuba uceba ukuba nomntwana, qiniseka ukuba ubuza ugqirha wakho malunga ne-folic acid.

I-Calcium: Yamathambo namazinyo aqinileyo

Okulandelayo yi-calcium . Le ikwayisondlo esibaluleke kakhulu. I-calcium inceda ekwakheni amathambo namazinyo aqinileyo kumntwana wakho, kwaye ikwanceda inkqubo yokujikeleza kwegazi, izihlunu, kunye nenkqubo yemithambo-luvo ukuba isebenze kakuhle. Ekubeni umzimba wakho udlulisela i-calcium kumntwana wakho, ukuba awufumani ngokwaneleyo, amathambo akho anokuba buthathaka. Eyona ndlela ilungileyo yokufumana i-calcium kukusebenzisa ubisi kunye neemveliso zobisi (iyogathi, itshizi). Nangona kunjalo, ukuba awunyamezelani ne-lactose okanye awuthandi ubisi, ungabuza ugqirha wakho malunga nokuthatha isongezelelo se-calcium. Eminye imithombo ye-calcium ibandakanya amandongomane, i-salmon, i-tofu, i-broccoli, ispinatshi, kunye neziselo kunye nokutya kweziqhamo okuqiniswe yi-calcium.

Iingcebiso ezikhethekileyo koomama abangadli nyama nabatya imifuno kuphela

Oogqirha ngokubanzi abacebisi ukuba utshintshele kwisidlo esingqongqo se-vegan ngexesha lokukhulelwa, kuba kunokuba nzima ukufumana zonke izondlo ozidingayo. Nangona kunjalo, ukuba sele ungumntu otya i-vegan okanye otya imifuno, ungaqhubeka nokwenza njalo, kodwa ngononophelo olukhulu nangaphantsi kwesikhokelo sikagqirha wakho. Xelela ugqirha wakho ngokutya kwakho. Kunokuba nzima ukufumana izondlo ozidingayo, ingakumbi iiproteni, i-iron, i-vitamin B12 , kunye ne-vitamin D, ngaphandle kokutya intlanzi, inyama, ubisi, itshizi, namaqanda. Kusenokufuneka utye iiproteni ezingaphezulu kwaye mhlawumbi uthathe izongezo.

Ezinye izondlo ezibalulekileyo

Kukho nezinye izondlo ezibalulekileyo.

• I-ayini: Oku kubalulekile ekwenzeni i-hemoglobin egazini. Imfuneko ye-ayini iyanda ngexesha lokukhulelwa njengoko umthamo wegazi unyuka. Ifumaneka kwinyama neentlanzi (ingakumbi inyama ebomvu), imifuno eluhlaza (isipinatshi, ikale), kunye neembotyi (iilentile, iitshickle).
• I-ayodini: I-ayodini ibaluleke kakhulu ekuphuhlisweni kwengqondo yomntwana kunye nenkqubo yemithambo-luvo. Ifumaneka kwizilwanyana zaselwandle, amaqanda, iimveliso zobisi, kunye netyuwa ene-ayodini.
• I-Choline:Esi sisondlo esibalulekileyo ekuphuhlisweni kwengqondo yomntwana kunye nenkumbulo. Sifumaneka kwinyama, amaqanda , kunye namandongomane.

Ngamanye amaxesha kunzima ukufumana zonke ezi zondlo ezaneleyo ekutyeni esikutyayo. Yiyo loo nto oogqirha bedla ngokucebisa ukuba bathathe i-vitamin yokukhulelwa ngosuku. Inokunceda kakhulu ekuphepheni ezi ngxaki. Kodwa khumbula, ipilisi ye-vitamin ayithathi indawo yokutya okulungileyo.

Iminqweno yokutya kunye nePica

Ukunqwenela izinto ezithile kuxhaphake kakhulu ngexesha lokukhulelwa. Abanye abantu banqwenela itshokolethi, ukutya okuneziqholo, iziqhamo, ii-pickles, okanye nokutya okungeyondlwantyala. Kodwa abanye abantu banqwenela nezinto ezingezizo zokutya ezifana nodongwe, umgubo wombona, uthuthu, kunye nesepha. Oku kunqwenela izinto ezingezizo ukutya kubizwa ngokuba yi-pica. Ukutya izinto ezingezizo ukutya kunokuba yingozi kuwe nakumntwana wakho. Zinokubangela iingxaki ezifana nokutyhefa, ukungabikho kokutya okunempilo, kunye nokuvaleka kwamathumbu . Ukuba nawe unayo le minqweno, ungabi nantloni kwaye uxelele ugqirha wakho.

Ngaphandle koko, ukuba unqwenela ukutya okunesondlo nokunempilo, akukho nto imbi ngokulandela loo minqweno. Kodwa kwanaloo nto kufuneka yenziwe ngokulinganisela. Uninzi lwexesha, le minqweno iya kuphela malunga neenyanga ezi-3 ukhulelwe.

Ngokuqinisekileyo ziphephe ezi zinto zokutya neziselo ngexesha lokukhulelwa!

Ukongeza ekutyeni ukutya okunempilo nokunesondlo, kubalulekile nokuba uqaphele ukutya neziselo ekufuneka uziphephe ngexesha lokukhulelwa . Makhe sijonge ukuba zeziphi ezo zinto.

• Utywala abuvumelekanga kwaphela! Kuthiwa utywala abukhuselekanga ngexesha lokukhulelwa, nokuba buncinci kangakanani na. Bunokulimaza kakhulu ukukhula komntwana, ingakumbi ukukhula kwengqondo. Ngoko ke hlala kude notywala ngokupheleleyo.
• Buza ugqirha wakho ngaphambi kokuba uthathe iivithamini okanye iimveliso zezityalo. Ezinye izinto (ezinye iivithamini ezininzi, ezinye izityalo) zingonakalisa ukukhula komntwana wakho. Ngoko ke musa ukuthatha nantoni na ngaphandle kwengcebiso kagqirha.
• Nciphisa i-caffeine. Abanye oogqirha bathi ukusela ikomityi enye okanye ezimbini zekofu, iti, okanye iziselo ezine-caffeine ngosuku (malunga nee-ounces ezi-6-8, okanye iimililitha ezili-180-240) kukhuselekile kumntwana wakho. Nangona kunjalo, ukutya i-caffeine eninzi kuye kwabonakala kwandisa umngcipheko wokuphuma kwesisu kunye nezinye iingxaki, ezinje ngokuzalwa unobunzima obuphantsi. Ngoko ke yinciphise kangangoko unako, okanye utshintshele kwiindlela ezingena-caffeine. Khumbula ukuba itshokolethi ikwanayo ne-caffeine.
• Lumka kwizifo ezibangelwa kukutya. I-Listeriosis kunyeIzifo ezifana ne -toxoplasmosis zingasongela ubomi bomntwana ongekazalwa, kwaye zinokubangela iingxaki zempilo okanye ukuphuphuma kwesisu.
• Nazi izinto ekufuneka uzenze:
• Musa ukutya inyama engaphekwanga kakuhle, intlanzi (umz. intlanzi eluhlaza kwi-sushi), okanye amaqanda (amaqanda angaphekwanga kakuhle).
• Kuphephe ubisi olungenazintsholongwane kunye neemveliso zobisi (umz., ezinye iitshizi ezithambileyo).
• Hlamba imifuno neziqhamo kakuhle phambi kokuba utye.
• Gcina iibhodi zokusika kunye neemela zahlukile kwinyama eluhlaza, kwaye uzihlambe kakuhle emva kokusebenzisa. Hlamba izandla zakho kakuhle.

Ukuba ngempazamo utye ukutya okanye iziselo eziyingozi ngexesha lokukhulelwa kwakho, ungakhathazeki kakhulu ngako ngoku. Ziphephe ixesha eliseleyo. Kodwa ukuba ukhathazekile ngokwenene, thetha nogqirha wakho.

Ucinga ntoni ngokutya intlanzi? Ingaba ilungile ngexesha lokukhulelwa?

Iintlanzi kunye neentlanzi ezinamagqabi zizinto ezinempilo kakhulu onokuzongeza ekutyeni kwakho ngexesha lokukhulelwa. Ziqulethe izinto eziluncedo ezifana ne -omega-3 fatty acids . Ezi zibaluleke kakhulu ekuphuhlisweni kwengqondo kunye nokubona komntwana. Zikwaphezulu kwiproteni kwaye zincinci kumafutha agcweleyo. Nangona kunjalo, ezinye iintlobo zeentlanzi ngokuqinisekileyo azilunganga ukuzitya. Oku kungenxa yokuba zinamanqanaba aphezulu kakhulu e-mercury. Umzekelo, iintlanzi ezifana ne-shark, i-tilefish, i-king mackerel, i-tilefish, i-orange roughy, kunye ne-bigeye tuna. Le mercury ingonakalisa uphuhliso lobuchopho bomntwana.

Ukuba utya ukutya kwaselwandle, khetha iintlobo ngeentlobo zeentlanzi kunye neentlanzi. Zilinganisele kwii-ounces ezili-12 (malunga neegram ezingama-340, malunga nezabelo ezibini) ngeveki. Iintlanzi ezikhuselekileyo ezingenayo i-mercury eninzi ziquka:

• Islamoni
• IHalmsso
• IKumbalavo
• I-Tilapia
• I-shrimp
• Iinkala
• Iimbaza

Kuthekani nge-tuna ekwi-cann? Kukho izimvo ezahlukeneyo ngalo mba. Ungatya malunga nee-ounces ezi-6 (170 grams) ze-tuna ekhanyayo ngeveki. Nangona kunjalo, i-tuna emhlophe, okanye i-albacore tuna, ine-mercury ephezulu kancinci, ngoko ke kungcono ukuyiphepha. Ezinye iingxelo zibonisa ukuba i-tuna ekwi-cann inokuba ne-mercury engaphezulu kunokuba bekucingelwa ngaphambili. Ke ngoko, bubulumko ukubonisana nogqirha wakho ngaphambi kokuba uthathe isigqibo sokuba uza kuyitya na intlanzi ekwi-cann ngelixa ukhulelwe okanye uzama ukukhulelwa.

Ukuba utya intlanzi ebanjwa ngabahlobo bakho okanye lusapho lwakho (emachibini, emilanjeni), yilinganisele kwisabelo esinye (malunga nee-ounces ezi-6). Musa ukutya nayiphi na enye intlanzi ngaloo veki, kuba asazi ukuba ingakanani i-mercury ekwelo ntlanzi.

Ukuba unemibuzo malunga nokuba kufuneka utye intlanzi engakanani okanye uhlobo lwentlanzi ofanele uyitye, thetha nogqirha wakho. Ngaleyo ndlela unokufumana iinkcukacha ezichanekileyo.

Ukuphazamiseka kwesisu: Ungajongana njani nokuqhina, ukuqunjelwa, isicaphucaphu?

Kuqhelekile ukuba neengxaki ezincinci zesisu ezinje ngexesha lokukhulelwa. Makhe sibone ukuba yintoni enokwenziwa ngayo.

Ingxaki yokuqunjelwa

Ukuqhinwa kungabangelwa yi-iron ekwiivithamini zokukhulelwa, utshintsho lweehomoni, kunye nokukhula kwesibeleko esityhala amathumbu akho. Ngoko ke, zama ukongeza i-fiber engakumbi ekutyeni kwakho kunangaphambi kokuba ukhulelwe. Zama ukutya malunga ne-25-30 grams ye-fiber ngosuku. Ukutya okulungileyo koku zezi:

• Iziqhamo ezitsha (iibhanana, iimango, iipapaya, iiorenji) kunye nemifuno (iikaroti, iimbotyi, imifuno eluhlaza)
• Isonka sebran, iicereal (ii-oats, ii-cornflakes), ii-muffins
• Iimbotyi ezithambileyo ezifana neelentile, iitshizi kunye neembotyi eziluhlaza

Buza ugqirha wakho ngaphambi kokuba usebenzise iipilisi zefayibha, iziselo, okanye ezinye iimveliso ezinefayibha eninzi. (Musa ukusebenzisa amayeza okuhambisa isisu ngaphandle kokuba ugqirha wakho ekuxelele ukuba wenze njalo. Kwakhona, musa ukusebenzisa i-castor oil, kuba inokunciphisa ukufunxwa kwezondlo emzimbeni kwaye inokubangela nokuba umntwana azalwe ngaphambi kwexesha.)

Ukuba ukuqhina kwesisu yingxaki enkulu kuwe, ugqirha wakho unokukunika isithambisi sendle. Xa uthatha ifayibha engakumbi, khumbula ukusela ubuncinci iiglasi zamanzi ezisi-8 ukuya kwezili-10 ngosuku. Ngaphandle koko, ukuqhina kwesisu kunokuba mandundu.

Enye yezona ndlela zilungileyo zokuthintela ukuqhinwa kukuzilolonga (nokuba yinto elula njengokuhamba). Sela amanzi amaninzi imini yonke phakathi kokutya. Oku kuya kuthambisa isitulo kwaye kuncede sidlule kwinkqubo yakho yokugaya ukutya ngokulula. Ngamanye amaxesha, izinto ezifana neti eshushu, isuphu, kunye nomhluzi nazo zinokunceda. Kukwangumbono olungileyo ukugcina iziqhamo ezomisiweyo (umz. iidati, iiraisins) kufutshane ukuze uzitye.

Igesi kunye nokudumba

Abanye abafazi abakhulelweyo bafumana isitshiso sentliziyo okanye igesi xa besitya izinto ezifana nebroccoli, ispinatshi, ikholifulawa, ukutya okuqhotsiweyo, kunye nokutya okuneziqholo. Ukuba kunjalo kuwe, ungaziphepha ezo zinto zokutya uze utye ukutya okunesondlo. Ukutya ukutya okuncinci amaxesha amaninzi ngemini endaweni yokutya isidlo esikhulu nako kunokunceda. Iziselo ezinekhabhoni nazo zinokubangela ezi ngxaki kwabanye abantu, kodwa abanye abantu bathi ziyazolisa izisu zabo. Ngoko ke, gqiba ngokufanelekileyo.

Isicaphucaphu okanye ukugula kwasekuseni

Kwabaninzi, oku kwenzeka kusasa kuphela, kodwa kwabanye, kunokuhlala imini yonke. Ukuba unesicaphucaphu rhoqo, yitya ukutya okuncinci, okungemnandi imini yonke, okufana netoast, iicrackers, okanye irayisi porridge. Abanye abantu bafumana isiqabu ekutyeni ukutya okwenziwe ngejinja (okufana neti yejinja okanye iibhisikithi zejinja). Nazi ezinye izinto onokuzenza ukunceda ukulwa nesicaphucaphu:

• Musa ukusela i-vitamin yakho yokukhulelwa ungenanto esiswini, kodwa yisele ngaphambi kokuba ulale kunye nesidlo esilula.
• Ngaphambi kokuba uvuke ebhedini kusasa, yitya i-cracker enye okanye ezimbini ozigcina ecaleni kwebhedi.
• Hee, ncanca ilekese eqinileyo.
• Sela amanzi rhoqo. Ngamanye amaxesha amanzi anelamuni encinci nawo alungile.
• Ziphephe izinto ezibangela isicaphucaphu, ezifana nokutya okunevumba elinamandla, umsi, kunye neziqholo.
• Phumla ngokwaneleyo. Isicaphucaphu sinokukhula njengoko udinwa ngakumbi.

Ngoko ke, zeziphi izinto ekufuneka sizikhumbule koko sithethe ngako?

Oko ukutyayo nokuselayo ngexesha lokukhulelwa kubaluleke kakhulu kuwe nakumntwana wakho. Musa ukucinga oku njengomthwalo, kodwa njengethuba lokunika umntwana wakho okona kulungileyo.

• Kubaluleke ngakumbi ukutya ukutya okusemgangathweni kunokutya kakhulu. Faka iintlobo ngeentlobo zeziqhamo ezinemibala, imifuno, ukutya okuziinkozo, kunye nokutya okuneproteni eninzi ekutyeni kwakho.
• Qiniseka ukuba ufumana izondlo ezaneleyo ezifana ne -folic acid, i-calcium, kunye ne-iron . Ungalibali ukuthatha iivithamini zokukhulelwa ozinikwa ngugqirha wakho.
• Ziphephe izinto ezinobungozi ezifana notywala, ukutshaya, iintlobo ezithile zeentlanzi, nokutya okungaphekwanga kakuhle.
• Xa uziva ufuna ukutya, yitya into enesondlo. Kodwa ukuba unqwenela (pica) izinto ezingezizo zokutya, xelela ugqirha wakho .
• Kukho iindlela ezilula zokwelapha izinto ezifana nokuqhina, ukuqunjelwa, kunye nokugabha. Zizame, kodwa ukuba zinzima, xelela ugqirha wakho .
• Eyona nto ibalulekileyo kukuba, ukuba unemibuzo okanye amathandabuzo, thetha nogqirha wakho. Oko ukufumeneyo kwi-intanethi kusenokungabi njalo kuwe. Nguye onokukuxelela kanye into ekulungeleyo wena nomntwana wakho.

Ngoko ke, sinethemba lokuba la macebiso okuhlala wonwabile kwaye usempilweni ngeli xesha aza kukunceda! Sikunqwenelela okuhle kodwa wena nosana lwakho olungekazalwa!

Ukutya kokukhulelwa, isondlo sokukhulelwa, ukutya ngexesha lokukhulelwa, i-folic acid, i-calcium, iivithamini zokukhulelwa, Ukutya kokukhulelwa