Okokuqala, ndiyavuyisana nawe nosapho lwakho! Ngeli xesha lihle, umntwana wakho osesiswini sakho udinga zonke izondlo azidingayo. Ngoko ke, ngeli xesha, usenokuba nemibuzo efana nokuthi "Ndingatya ntoni? Ndingakuphepha ntoni?" Ungakhathazeki, kuqhelekile. Namhlanje, siza kuthetha ngokutya okuluncedo kakhulu kwimpilo yakho neyomntwana wakho.
Ufanele uzilungiselele njani izidlo zakho?
Ngexesha lokukhulelwa, umzimba wakho udinga iikhalori ezingaphezulu kancinci kunesiqhelo. Ngamafutshane, malunga neekhalori ezingama-300 ezongezelelweyo ngosuku. Ukuba uzala amawele, eli nani linokuba malunga neekhalori ezingama-600. Kodwa kubalulekile ukuba ezi khalori zingaveli ekutyeni okungenanto, oko kukuthi, iziselo ezineswekile kunye neelekese. Kubalulekile ukutya ukutya okunesondlo nokulinganayo .
Kwiinyanga ezimbalwa zokuqala, kunokuba nzima kancinci ukutya ngenxa yesicaphucaphu nokuhlanza (isicaphucaphu sasekuseni). Kodwa zama ukugcina ukutya okunesondlo kangangoko unako. Kubalulekile nokuthatha iivithamini zokukhulelwa ezichazwe ngugqirha wakho.
Khumbula, into oyityayo ichaphazela ngqo ukukhula komntwana wakho, ngoko cinga ngesidlo ngasinye.
Izondlo ezibalulekileyo kunye nokutya onokuzifumana kuzo
Kubalulekile ukufaka iintlobo ngeentlobo zokutya ekutyeni kwakho ukuze ufumane zonke izondlo ozidingayo wena nomntwana wakho. Makhe sijonge ukuba zeziphi ezi zondlo zibalulekileyo kunye nokutya onokuzifumana kuzo.
| Icandelo lezondlo | Kutheni kubalulekile? | Ukutya okufumanekayo |
|---|---|---|
| Ifolic acid | Kubalulekile ukuthintela iziphene ze-neural tube engqondweni yomntwana nakwi-spinal cord. | Imifuno eluhlaza njengespinatshi, ikale, iimbotyi, iitships, iiorenji kunye neelentile. |
| Intsimbi | Ukuvelisa igazi, ukuhambisa ioksijini emzimbeni kamama nomntwana, kunye nokuthintela i-anemia. | Inyama yenkomo, inkukhu, intlanzi, amaqanda, ispinatshi, isoya, iilentile, iirayisi. |
| I-calcium | Inceda amathambo namazinyo omntwana akhule aqine. Ikwabalulekile nakwimpilo yamathambo kamama. | Ubisi, iyogathi (ubisi olunamafutha aphantsi), itshizi, intlanzi encinci enamaqokobhe (isalmon), imifuno eluhlaza okwesibhakabhaka (ibroccoli), ubisi lwesoya. |
| Iiproteni | Ibalulekile ekuphuhlisweni kwamalungu omzimba, izihlunu kunye nengqondo yomntwana. | Inyama, intlanzi, amaqanda, iimveliso zobisi, iimbotyi, ii-peas, iilentile, i-soy. |
| Ivithamini C | Kwenza i-iron ibe lula emzimbeni ukufunxa. Kuqinisa amajoni omzimba. | Iiorenji, iigrapefruit, iilayimu, amasitrobheli, iipapaya, iitumato, iipepile zentsimbi. |
| Ifayibha | Ukuthintela ukuqhinwa, into eqhelekileyo ngexesha lokukhulelwa. | I-Buckwheat, i-oats, irayisi emdaka, isonka esipheleleyo, imifuno, iziqhamo, iimbotyi. |
Okungakumbi malunga ne-iron kunye ne-calcium...
Ukuze i-iron ifunxwe kakuhle, kungcono ukuyithatha kunye nokutya okune -vitamin C. Umzekelo, yitya isidlo esinomhluzi we-lentil kunye ne-lime encinci. Kwakhona, umzimba udinga i-vitamin D ukuze ufunxwe kakuhle yi-calcium. Le mfuneko inokufezekiswa ngokuzibeka elangeni kusasa nokutya ukutya okune-vitamin D (amaqanda, intlanzi).
Ukutya ekufuneka ukuphephe ngexesha lokukhulelwa
Ukutya okuthile ngexesha lokukhulelwaInokuba yingozi kuwe nakumntwana wakho. Kubaluleke kakhulu ukuba uzazi ezi zinto.
| Izinto ekufuneka uziphephe | Isizathu |
|---|---|
| Utywala | Kukho umngcipheko omkhulu wokukhula okungalindelekanga, ukukhubazeka kwengqondo, kunye neziphene zokuzalwa komntwana. Yeka ngokupheleleyo. |
| Inyama eluhlaza okanye engaphekwanga kakuhle, intlanzi, kunye namaqanda | Iintsholongwane eziyingozi ezifana neSalmonella kunye neListeria zinokwenzeka. |
| Ubisi kunye netshizi ezingafakwanga iintsholongwane | Iitshizi ezithambileyo ezifana ne-feta kunye ne-Brie zinomngcipheko wokosulelwa yi-Listeria. Jonga ilebheli kwaye usebenzise kuphela ezo zithi "zifakwe i-pasteurized." |
| Iintlanzi ezinkulu zigcwele i-mercury | Iintlanzi ezinkulu ezifana neshark, i-tilefish, kunye ne-king mackerel zinamanqanaba aphezulu e-mercury. Oku kungonakalisa inkqubo yemithambo-luvo yomntwana. Iintlanzi ezincinci ezifana ne-tilapia kunye ne-halibut zikhuselekile ukutyiwa. |
| Ukutya i-caffeine eninzi | Ikofu, iti, itshokolethi, kunye nezinye iziselo ezibandayo zine-caffeine. Nciphisa ukusela ikofu kwikomityi enye okanye ezimbini ngosuku. Cela ingcebiso kugqirha wakho. |
Yintoni oyenzayo xa uziva ungonwabanga ngexesha lokukhulelwa?
Kuqhelekile ukuba ube neengxaki ezincinci ngeli xesha. Nazi ezinye izisombululo.
Ukugula Kwasekuseni
- Yitya into efana nee-crackers okanye isilayi sesonka esomileyo ngaphambi kokuba uvuke ebhedini kusasa.
- Endaweni yokutya isidlo esikhulu ngaxeshanyeYitya ukutya okuncinci imini yonke.
- Ziphephe ukutya okunamafutha nokuneziqholo . Ukusela iti yejinja kuyabanceda abanye abantu.
Ukuqhinwa
- Sela ubuncinane iiglasi ezisi-8-10 zamanzi ngosuku.
- Yitya ukutya okuninzi okunefayibha eninzi (iziqhamo, imifuno, iinkozo ezipheleleyo).
- Iziqhamo ezifana ne-guava kunye ne-guava ziluncedo kakhulu.
Isitshiso sentliziyo
- Musa ukutya okuninzi ngaxeshanye, yitya izidlo ezincinci ezininzi.
- Abanye abantu bafumana isiqabu ngokusela iglasi yobisi ngaphambi kokutya.
- Nciphisa ukutya okuneziqholo, okunamafutha kunye neziselo zeziqhamo ze-citrus (ijusi yeorenji).
Masifunde nangokuba 'neminqweno yokukhulelwa'
Kuqhelekile ukuba neminqweno yokutya ngexesha lokukhulelwa . Sikwabiza ngokuba 'yiminqweno yokutya'. Ukuba unqwenela into enesondlo, kulungile ukuyitya. Kodwa zama ukulawula iminqweno yakho yokutya okunencasa nokunamafutha.
Kubaluleke kakhulu: Ngamanye amaxesha ungaziva unqwenela izinto ezingezizo ezokutya, ezinje ngothuli, uthuthu, iintonga zetshokhwe, kunye nee-ice cubes. Le meko ibizwa ngokuba yiPica . Oku kunokubangelwa yinto efana nokungabikho kwesinyithi emzimbeni. Musa ukuzitya ezi zinto nangasiphi na isizathu. Ziyingozi kakhulu kuwe nakumntwana wakho. Ukuba uziva unqwenela oku, qiniseka ukuba uxelela ugqirha wakho.
Musa ukuzama ukutya ukutya okunempilo ukuze wehlise umzimba ngexesha lokukhulelwa. Kubalulekile ukufumana izondlo ozidingayo ukuze uhlale usempilweni kuwe nakumntwana wakho.
Umyalezo Wokuya Ekhaya
- Yenza ukutya kwakho kube nemibala kwaye kwahluke . Endaweni yokutya into enye yonke imihla, yongeza iintlobo ngeentlobo zemifuno, iziqhamo, kunye neenkozo ekutyeni kwakho.
- Musa ukulibala usuku olunye lweevithamini zokukhulelwa , ingakumbi ipilisi ye-folic acid, ebhalwe ngugqirha wakho.
- Kuphephe ngokupheleleyo ukutya okungenampilo okufana notywala, inyama eluhlaza kunye nentlanzi, kunye neemveliso zobisi ezingagayiwanga.
- Sela amanzi amaninzi imini yonke. Abaluleke kakhulu kwimpilo yakho neyomntwana wakho.
- Thetha nogqirha wakho kuqala malunga nazo naziphi na iivithamini ezongezelelweyo ozithathayo okanye naziphi na iingxaki zokutya onokuba nazo.
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