Ukuba ulindele umntwana, lixesha elimnandi kakhulu. Kodwa ukuba unesifo seswekile sohlobo loku-1 okanye sohlobo lwesibini, kuya kufuneka ulumke ngakumbi ngento oyityayo neyiselayo ngeli xesha. Musa ukuyithatha njengomthwalo omkhulu. Ngokucwangcisa okuncinci, ungazilawula ezi zinto ngokulula kwaye ugcine wena nomntwana wakho niphilile. Makhe sibone ukuba singakwenza njani oku?
Okokuqala, masenze isicwangciso esilungileyo.
Ukuba uceba ukukhulelwa, kungcono ukuba uqale ubonane nogqirha wezondlo . Banokukunceda wenze isicwangciso sokutya esinempilo esihambelana nendlela ophila ngayo kwaye sinike izondlo ozidingayo. Ukutya ngexesha elifanayo yonke imihla nokulandela esi sicwangciso ngokusondeleyo kunokunceda ukuthintela ukuba amanqanaba eswekile egazini lakho anganyuki okanye ehle ngequbuliso.
Kodwa khumbula, "ukutya abantu ababini" akuthethi ukuba ukutya kwakho kuphindwe kabini. Ngexesha lokukhulelwa, udinga kuphela inani elincinci leekhalori, malunga nama-300 ngaphezulu kunesiqhelo, ngosuku. Ngoko ke endaweni yokutya ngaphezulu, gxila ekutyeni ukutya okunesondlo ngakumbi .
Ngoko ke, sifanele sitye ntoni?
Yonke imithetho yokutya okulungileyo ukuze ukhulelwe ngendlela enempilo iyasebenza apha. Ukuze ufumane zonke izondlo ozifunayo, kufuneka uquke ukutya okunesondlo kwemifuno, iinkozo ezipheleleyo, iziqhamo, iimveliso zobisi ezinamafutha aphantsi, inyama engenamafutha amaninzi, kunye namafutha asempilweni.
Kwakhona kufuneka ube nesicwangciso esihle sokulawula amanqanaba eswekile egazini lakho imini yonke. Enye yezona ndlela zilungileyo zokwenza oku kukutya izidlo eziphambili ezintathu kunye nezidlo ezithathu ngosuku. Zama ukufaka ubuncinane uhlobo olunye lweproteni kunye ne-carbohydrate kwisidlo ngasinye kwezi.
| Iintlobo zeProteni | Iintlobo zeecarbohydrate |
|---|---|
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Njengangaphambi kokukhulelwa, kufuneka ubale iicarbohydrate zakho ukuze zikuncede ukulawula amanqanaba eswekile egazini lakho. Ubungakanani beecarbohydrate ozidingayo buxhomekeke kwizinto ezifana nobude bakho, ubunzima, inqanaba lomsebenzi, kunye nolawulo lweswekile egazini lwangoku. Ingcali yakho yokutya iya kukuxelela ngokuthe ngqo ukuba loluphi ubuninzi beecarbohydrate kunye neekhalori ezifanelekileyo kuwe. Iimfuno zakho zeekhalori zinokunyuka kancinci njengoko ukukhulelwa kwakho kuqhubeka.
Izondlo ezibalulekileyo zokukhulelwa
Zikhathalele ngokukodwa ezi zondlo ezifunwa ngumama okhulelweyo ngeli xesha.
- I-folic acid: Ikhusela kwiziphene ze-neural tube engqondweni yomntwana nakwi-spinal cord. Udinga i-400-800 micrograms ye-folic acid ngosuku. Ungayifumana kwifom yepilisi, kunye nespinatshi, amantongomane, kunye nesonka esiqinisiweyo kunye neenkozo. Buza ugqirha wakho ngezinye iivithamini onokuzidinga.
- I-calcium: Ingafumaneka ekutyeni kobisi nakwimifuno efana ne-broccoli.
- IVithamin D: Ifumaneka kwiintlanzi ezifana nesalmon kunye nobisi oluqinisiweyo.
- I-ayini: Ingafumaneka kwinyama ebomvu engenamafutha kunye neembotyi ezifana neelentili.
Kukho indlela elula kakhulu yokuhlela ipleyiti yakho. Yahlula ikota yepleyiti yakho ibe ngumthombo weprotheyini efana nenyama okanye intlanzi, kwaye enye ikota ibe kukutya okunesitatshi okufana nerayisi, iitapile, okanye umbona. Gcwalisa isiqingatha esiseleyo ngemifuno engenasitatshi esininzi efana nemifuno eluhlaza, iitumato kunye nethanga. Ungongeza neglasi yobisi okanye iyogathi kwisidlo sakho.
Ngokuqinisekileyo yekani ezi zinto!
Kukho izinto ezimbalwa ekufuneka uziphephe ngexesha lokukhulelwa ukuze ukhuseleke wena kunye nomntwana wakho.
| Yintoni ekungafanele uyithathe | Isizathu kunye namanqaku abalulekileyo |
|---|---|
| Utywala | Iyandisa umngcipheko wokuphuma kwesisu kunye nesifo sotywala esibangelwa kukuzalwa komntwana. Ngoko ke yeka ngokupheleleyo. |
| Ukutya okuluhlaza okanye okungaphekwanga kakuhle | Ziphephe iintlanzi eziluhlaza (ezifana ne-sushi), iintlanzi ezine-mercury eninzi (ezifana ne-tilefish), ubisi olungagayiwanga, itshizi (ezifana ne-Brie, i-Feta), kunye neejusi. Pheka inyama, amaqanda kunye nenkukhu kakuhle. Pheka iisoseji de zifudumale kakuhle. |
| Iziselo ezityebileyo kwi-caffeine | Musa ukutya ngaphezu kwama-200 milligrams e-caffeine ngosuku (malunga ne-1 1/2 yeekomityi zekofu eqhelekileyo). Ezinye iiti zemifuno azinayo i-caffeine, kodwa akwaziwa ukuba zimchaphazela njani umntwana wakho, ngoko buza ugqirha wakho ngaphambi kokuba uzisele. |
| Izithambisi zokwenziwa | Nangona ezi zinto zingakhange zingqinwe ukuba azikhuselekanga ngexesha lokukhulelwa, kungcono ukuzisebenzisa ngokulinganisela. Jonga iilebhile zokutya ukuze ubone izithako ezifana ne-aspartame kunye ne-saccharin. Cela ingcebiso kugqirha wakho malunga nokuba zingakanani ezifanelekileyo. |
| Iilekese kunye needizethi | Ezi zinokongeza iicarbohydrates ngaphandle kokubonelela ngesondlo, nto leyo ebangela ukuba amanqanaba eswekile egazini anyuke kakhulu. Ngoko ke zinciphise kakhulu ezi zinto. |
Umyalezo Wokuya Ekhaya
- Ukususela ngexesha oceba ukukhulelwa ngalo, thetha nogqirha wezondlo uze wenze isicwangciso sokutya esikulungeleyo.
- "Ukutyela abantu ababini" akuthethi ukutya kabini, kuthetha ukukhetha nokutya izinto ezinesondlo.
- Cwangcisa ukutya izidlo eziphambili ezi-3 kunye nezidlo ezi-3 ngosuku. Faka iiproteni kunye neecarbohydrate kwisidlo ngasinye.
- Ukugcina amanqanaba eswekile egazini lakho ephantsi kolawulo kubalulekile kwimpilo yakho neyomntwana wakho. Landela imiyalelo kagqirha wakho ngononophelo.
- Ziphephe ngokupheleleyo utywala, ukutya okuluhlaza, kunye ne-caffeine egqithisileyo. Ukuba unamathandabuzo malunga nokutya, ungaze uqikelele ngako, cela ugqirha wakho akuqinisekise.
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