Eli lelona xesha lihle ebomini bakho. Mhlawumbi uvakalelwa kukuba kufuneka wenze yonke into ngokuchanekileyo kumntwana osesiswini sakho. Omnye wemibuzo emikhulu onokuba nayo kukuba, 'Ndifanele nditye ntoni? Ndifanele ndiphephe ntoni?' Ungakhathazeki, namhlanje siza kuthetha ngokutya okulungileyo okuya kukunceda wena nomntwana wakho nihlale nisempilweni. Khumbula, ukuba unemibuzo malunga nokutya kwakho ngexesha lokukhulelwa, ungaze ungathandabuzi ukuthetha nogqirha wakho.
Iinjongo zokutya okunempilo ngexesha lokukhulelwa
Ukutya okunempilo kubaluleke kakhulu ekukhuleni nasekuphuhliseni komntwana wakho ngexesha lokukhulelwa. Ngamafutshane, udinga malunga neekhalori ezingama-300 ngosuku kunangaphambi kokuba ukhulelwe. Ukuba uthwele amawele, oku kungaba ziikhalori ezingama-600 ngosuku.
Kunokuba nzima kancinci ukutya ngale ndlela kwiinyanga ezimbalwa zokuqala ngenxa yesicaphucaphu nokuhlanza (`Ukugula Kwasekuseni`). Nangona kunjalo, ngelixa uzama ukutya ukutya okunesondlo kangangoko kunokwenzeka, kubaluleke kakhulu ukusela `iivithamini zangaphambi kokuzalwa` (iivithamini ezifunekayo ngexesha lokukhulelwa) ezichazwe ngugqirha wakho.
Ukuze ufumane zonke izondlo ozidingayo, kufuneka utye iintlobo ngeentlobo zokutya endaweni yokutya uhlobo olunye kuphela.
Makhe sijonge le theyibhile ingezantsi ukuze sibone iindidi zokutya kunye nobungakanani esifanele sibutye ngosuku.
| Udidi lokutya | Ukutya okucetyiswayo imihla ngemihla |
|---|---|
| Isonka kunye neenkozo (iinkozo ezipheleleyo) | Iziphako ezi-6-11 |
| Isiqhamo | Iziphako ezi-2-4 |
| Imifuno | Izabelo ezi-4 nangaphezulu |
| Iimveliso zederi | Izabelo ezi-4 |
| Iiproteni (inyama, intlanzi, amaqanda, amantongomane) | Izabelo ezi-3 |
Izondlo ezibalulekileyo kuwe nakumntwana wakho
Isidingo sezondlo ezithile siphezulu ngexesha lokukhulelwa. Makhe sijonge oko ngokwahlukileyo.
Ifayibha
Ukutya okutyebileyo kwi-fiber kunokunceda ukuthintela ukuqhina , into efunyanwa ngabantu abaninzi ngexesha lokukhulelwa . Ungafumana i-fiber kwisonka esipheleleyo, irayisi yebran, i-oats, iimbotyi, ipasta, kunye neziqhamo nemifuno. Kungcono ukufumana i-fiber ekutyeni kwakho. Kodwa ukuba oko akwanelanga, thetha nogqirha wakho malunga nokuthatha isongezelelo se-fiber.
Iiproteni
Umthamo wegazi lakho uyanda ngexesha lokukhulelwa, kwaye kufuneka wenze igazi lomntwana wakho. Iiproteni zibalulekile koku. Ingakumbi iiproteni ezifunxwa lula ngumzimba , njengenyama ebomvu engenamafutha, inkukhu, kunye nentlanzi. Ungafumana iiproteni kwizinto ezifana neembotyi, ii-peas, iilentils, amaqanda amhlophe, kunye ne-tofu.
Amafutha asempilweni
Nobabini wena nomntwana wakho nidinga amafutha athile ukuze nihlale niphilile. Kodwa eyona nto ibalulekileyo kukukhetha amafutha asempilweni, angahluthiyo . Imizekelo emihle yala mafutha ibandakanya ioyile yomnquma, iioyile zemifuno, iiavokhado, kunye namandongomane.
Iivithamini kunye neeminerali ezibalulekileyo
Isidingo seevithamini kunye neeminerali siphezulu kakhulu ngeli xesha. Ukongeza kwiivithamini zokukhulelwa ezichazwe ngugqirha wakho, kubalulekile ukuzifumana ekutyeni.
| Izakhamzimba | Imfuneko yemihla ngemihla | Ukutya okufumanekayo |
|---|---|---|
| I-calcium | 1,000-1,300 mg | Ubisi, iyogathi, itshizi, intlanzi encinci eneqokobhe, imifuno eluhlaza. |
| Intsimbi | 27 mg | Inyama ebomvu enamafutha aphantsi, ispinatshi, iimbotyi, iilentile. |
| I-Folate (i-Folate / i-Folic Acid) | 600 mcg (0.6 mg) | Imifuno eluhlaza okwesibhakabhaka, iitshizi, iimbotyi (kuthintela izifo ezifana ne-'Spina Bifida', eziziingxaki zokuzalwa kwinkqubo yemithambo-luvo yomntwana). |
| Ivithamini C | 80-85 mg | Iiorenji, igrapefruit, amastrawberry, iguava, ipapaya, ibroccoli, iitumato, intlanzi kunye nepelepele zetshili. (Yenza isinyithi sibe lula ukuba umzimba ukwazi ukufunxa). |
| Iodine | 220 mcg | Ityuwa ene-iodine, ukutya kobisi, iintlanzi zaselwandle (ngobuninzi obulinganiselweyo). (Ibalulekile ekuphuhlisweni kwengqondo yomntwana kunye nenkqubo yemithambo-luvo). |
Izinto ekufuneka uziphephe ngokuqinisekileyo ngexesha lokukhulelwa
Ukuze umntwana wakho akhuseleke, ezinye ukutya kunokufuneka zincitshiswe ngokupheleleyo okanye kakhulu ngeli xesha.
- Utywala: Yeka ngokupheleleyo. Utywala bunokubangela ukuzalwa ngaphambi kwexesha, ukukhubazeka kwengqondo, iziphene zokuzalwa, kunye nobunzima obuphantsi bokuzalwa.
- I-Caffeine : Mda ube yi-300 mg ngosuku. Ikomityi yekofu eqhelekileyo ine-150 mg ye-caffeine, kwaye ikomityi yeti ine-80 mg. Itshokholethi, ingakumbi itshokholethi emnyama, ikwanayo ne-caffeine.
- Iintlanzi ezine-mercury eninzi: Kuphephe ukutya iintlanzi ezinkulu zaselwandle ezifana ne-shark, i-swordfish, kunye ne-king mackerel. Amanqanaba aphezulu e-mercury kwezi zinto anokonakalisa inkqubo yemithambo-luvo yomntwana.
- Iitshizi ezithambileyo ezingagayiwanga: Ziphephe iitshizi ezifana ne-feta, i-brie, kunye netshizi enemithambo eluhlaza okwesibhakabhaka. Ezi zinokuba nebhaktheriya ebizwa ngokuba yiListeria, eyingozi kakhulu ngexesha lokukhulelwa. Iitshizi eziqinileyo ezifana netshizi ekhrimu zikhuselekile.
- Inyama nentlanzi eluhlaza okanye engaphekwanga kakuhle: Kuphephe ukutya intlanzi eluhlaza, inyama engaphekwanga kakuhle, kunye neentlanzi eziluhlaza, ezifana ne-sushi. Ezi zinokuba neebhaktheriya eziyingozi kunye neentsholongwane.
Le yindlela yokulungiselela ukutya neziselo ngeentsuku ezinzima
Isicaphucaphu, ukuqhinwa, kunye nentliziyo ebuhlungu zizinto eziqhelekileyo ngexesha lokukhulelwa. Ezi ngcebiso ziya kukunceda ulawule ukutya kwakho ngeli xesha.
- Kwisicaphucaphu nokuhlanza (Ukugula Kwasekuseni): Yitya into efana neecrackers okanye i-dry toast ngaphambi kokuba uvuke ebhedini kusasa. Yitya ukutya okuncinci imini yonke, endaweni yokutya ukutya okukhulu ngaxeshanye. Kuphephe ukutya okunamafutha, okuqhotsiweyo, okuneziqholo, nokunamafutha.
- Xa une-Costipation: Yitya imifuno neziqhamo ezininzi ezinefayibha eninzi. Sela ubuncinane iiglasi ezi-6-8 zamanzi ngosuku.
- Ngesitshiso sentliziyo: Yitya izidlo ezincinci ezininzi endaweni yokutya izidlo ezinkulu. Abanye abantu bafumana isiqabu ngokusela iglasi yobisi ngaphambi kokutya. Nciphisa iziselo ezibukhali, ezine-asidi, kunye ne-caffeine.
Iingcebiso ezikhethekileyo koomama abatya imifuno kuphela
Ukuba ungumtya wemifuno, akufuneki utshintshe ukutya kwakho kuba nje ukhulelwe. Nangona kunjalo, kubalulekile ukulungisa ukutya kwakho ukuqinisekisa ukuba wena nomntwana wakho nifumana izondlo ezaneleyo ezifana neproteni, i-iron, i-calcium, kunye ne-vitamin B12 . Faka iimbotyi ezininzi, iilentile, iitshizi, i-tofu, amantongomane kunye nemifuno eluhlaza ekutyeni kwakho. Kungcono ukuthetha nogqirha wakho ngale nto kwaye ucele ingcebiso kwingcali yesondlo ukuba kuyimfuneko.
Iminqweno yokukhulelwa kunye nePica
Kuqhelekile ukuba neminqweno yokutya okuthile ngexesha lokukhulelwa. Ukuba nje kunesondlo, kulungile ukutya ngokulinganisela.
Nangona kunjalo, ngamanye amaxesha ungaziva unqwenela izinto ezingatyiwayo, ezinje ngee-ice cubes, uthuli, udongwe, iintonga zetshokhwe, kunye nesitatshi. Le meko ibizwa ngokuba yiPica . Oku kunokunxulunyaniswa nesifo esifana nokunqongophala kwesinyithi (`i-Anemia`) . Musa ukuzitya ezo zinto nangasiphi na isizathu. Ziyingozi kuwe nakumntwana wakho. Ukuba uziva unqwenela izinto ezinjalo, xelela ugqirha wakho ngoko nangoko.
Umyalezo Wokuya Ekhaya
- Yitya ukutya okunesondlo okuquka iintlobo ngeentlobo zokutya. Musa ukutya into enye yonke imihla.
- Thatha iivithamini kunye nezongezo zesinyithi ezichazwe ngugqirha wakho ngaphambi kokukhulelwa, kanye ngexesha elifanelekileyo.
- Yeka ngokupheleleyo ukusela utywala, ukutshaya, nokutya iintlanzi ezine-mercury eninzi.
- Sela amanzi amaninzi imini yonke. Musa ukuvumela umzimba wakho uphelelwe ngamanzi emzimbeni.
- Musa ukutya ukutya okuncinci ukuze unciphise umzimba ngexesha lokukhulelwa. Kuyingozi kuwe nakumntwana wakho.
- Ukuba unenkxalabo malunga nokutya kwakho, indlela otya ngayo, okanye nayiphi na enye ingxaki yempilo, qiniseka ukuba uthetha nogqirha wakho.
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