Ukulindela umntwana lixesha elikhethekileyo nelihle ebomini, akunjalo? Ngeli xesha, xa ubomi obuncinci buqala ukwakheka emzimbeni wakho, ukubonelela ngesondlo esifanelekileyo kuwe nakumntwana wakho yeyona nto iphambili. "Ngaba kufuneka nditye abantu ababini ngoku?", "Ndifanele nditye ntoni?", "Ndifanele nditye ntoni konke konke?", njl. Mhlawumbi unemibuzo emininzi engqondweni yakho. Ungakhathazeki, kuyinto eqhelekileyo. Namhlanje, siza kuthetha ngokutya kwakho ngexesha lokukhulelwa ngendlela elula neyobuhlobo ukukunceda kolu hambo.
Nantsi indlela yokucwangcisa ukutya kwakho komntwana osempilweni
Udinga malunga neekhalori ezingama-300 ezongezelelweyo ngosuku kunangaphambi kokuba ukhulelwe (kunye nezinye ezingama-600 ukuba uthwele amawele). Kodwa oku akuthethi ukuba ungatya nantoni na oyifunayo. Ufuna ukufumana isondlo esininzi kwisidlo ngasinye osityayo, kuwe nakumntwana wakho.
Kunokuba nzima ukutya ngexesha elifanelekileyo xa uhlanza kwaye unesicaphucaphu sasekuseni kwiinyanga ezimbalwa zokuqala. Kodwa zama ukutya ukutya okunesondlo kangangoko unako. Kukwabaluleke kakhulu nokuthatha iivithamini zokukhulelwa ezichazwe ngugqirha wakho.
Makhe sibone ukuba zeziphi izondlo ezibalulekileyo ekufuneka uzongeze ekutyeni kwakho ngeli xesha, kunye nokutya okuquletheyo.
| Isondlo esibalulekileyo | Kutheni kubalulekile? | Yifumane kwezi zinto zokutya |
|---|---|---|
| Ifolic acid | Kubalulekile ukuthintela iziphene ze-neural tube engqondweni yomntwana nakwi-spinal cord. Umzekelo yimeko ebizwa ngokuba yi-Spine Bifida . | Imifuno eluhlaza okwesibhakabhaka efana nesipinatshi kunye nekale, iilentili, iitshizi, iimbotyi, iiorenji, kunye neevithamini ezichazwe ngugqirha. |
| Intsimbi | Umthamo wegazi lakho uyanda ngeli xesha. Oku kunceda umntwana ukuba afumane ioksijini ayidingayo. Ukunqongophala kwe-iron kunokubangela ukudinwa kunye ne-anemia. | Inyama yenkomo, inkukhu, intlanzi, amaqanda, isoya, ispinatshi, iilentile, iirayisi, iidati. Kungcono ukuthatha i-iron equlethe i-vitamin C (ilamuni, iorenji) ukuze uyifunxe ngcono. |
| I-calcium | Kubalulekile ukwakha amazinyo namathambo aqinileyo kumntwana wakho. Kubalulekile nokugcina amathambo akho eqinile. Ngaphandle koko, i-calcium iya kuthathwa emathanjeni akho kwaye unokuba nesifo se-osteoporosis kamva ebomini. | Ubisi, iyogathi, itshizi, intlanzi encinci enamaqokobhe (iingqalutye), iiclams, imbewu yesesame, kunye neenkala. |
| Iiproteni | Kubalulekile ekuphuhlisweni kwazo zonke izitho zomzimba, izihlunu kunye nezicubu zomntwana. | Amaqanda, inyama, intlanzi, iimveliso zobisi, iilentile, iitshizi, iimbotyi eziluhlaza, i-soy. |
| I-DHA (i-Omega-3) | Kubaluleke kakhulu ekuphuhlisweni kwengqondo kunye nokubona komntwana. | Iintlanzi ezinamafutha ezifana nesalmon, i-tuna, kunye ne-mackerel (malunga nesibini ngeveki), kunye neentlobo ezithile zamaqanda. |
| Ifayibha | Inceda ekuthinteleni ukuqhinwa, into eqhelekileyo ngexesha lokukhulelwa. | Irayisi emdaka, i-buckwheat, i-oats, isonka esipheleleyo, imifuno, iziqhamo (ingakumbi iibhanana, iipapaya). |
Kwakhona, khumbula, kubaluleke kakhulu ukusela amanzi aneleyo . Zama ukusela ubuncinci iiglasi ezisi-8 ukuya kwezili-10 zamanzi ngosuku.
Masizigcine kude nezi zinto zokutya okwethutyana, akunjalo?
Nangona kukho izinto ezilungileyo kuwe nakumntwana wakho, kukwakho nezinto ekufuneka uziphephe ngeli xesha. Ezinye zezi zinto zinokuba yingozi kumntwana wakho.
- Utywala: Oku akuvumelekanga. Utywala bunokulimaza kakhulu ukukhula komntwana, bubangele ukuzalwa ngaphambi kwexesha , kunye neziphene zokuzalwa.
- Nciphisa i-caffeine:Ikofu, iti, itshokolethi, kunye nezinye iziselo ezibandayo zine-caffeine. Kungcono ukunciphisa ukutya kwakho ikofu ukuya kwikomityi enye ukuya kwezimbini ngosuku. Ukusela kakhulu kunokunyusa umngcipheko wokuzalwa ungenabunzima.
- Iintlanzi ezinazo i-mercury eninzi: Iintlanzi ezinkulu zaselwandle ezifana ne-shark, i-tilefish, kunye ne-tilefish zinazo i-mercury eninzi. Ezi zingonakalisa inkqubo yemithambo-luvo yomntwana wakho. Endaweni yoko, yitya iintlanzi ezifana ne-salmon, i-mackerel, kunye ne-shrimp.
- Ubisi netshizi ezingafakwanga iipasteur: Ziphephe ezinye iitshizi ezithambileyo (ezifana ne-feta kunye ne-brie) kunye neemveliso ezenziwe ngobisi olungafakwanga iipasteur . Ezi zinokuba nebhaktheriya ebizwa ngokuba yiListeria , enokuba yingozi kumntwana wakho. Jonga ilebheli kwaye usebenzise kuphela iimveliso ezithi "zifakwe iipasteurized."
- Inyama, intlanzi, kunye namaqanda aluhlaza okanye angaphekwanga kakuhle: Kuphephe i-sushi eluhlaza, inyama engaphekwanga kakuhle (inyama yenyama ephakathi nengaqhelekanga), kunye namaqanda aluhlaza (anokufumaneka kwezinye iisosi). Ezi zinokuba neebhaktheriya eziyingozi.
Wenza ntoni xa uneengxaki ezifana nokuphelelwa ngumdla wokutya kunye nokuhlanza?
Ukukhulelwa akusoloko kuyinto emnandi. Kunokubakho amaxesha apho uziva ngathi awufuni nokutya.
- Xa Ugula Ngentsasa : Yitya into eyomileyo, njengebhisikithi ye-cream cracker okanye ezimbini, ngaphambi kokuba uvuke ebhedini kusasa. Yitya izidlo ezincinci ezininzi imini yonke endaweni yokutya izidlo ezinkulu. Ukusela iti yejinja kuyabanceda abanye abantu. Kuphephe ukutya okunamafutha, okuneziqholo, nokuqhotsiweyo.
- Ukuqhinwa: Yitya ukutya okuninzi okunefayibha eninzi (iziqhamo, imifuno, irayisi yebran). Sela amanzi amaninzi. Oku kunokunceda ekulawuleni kakhulu. Ukuba kunzima, thetha nogqirha wakho.
- Isitshiso sentliziyo: Yitya ukutya okuncinci endaweni yokutya isidlo esikhulu. Nciphisa ukutya okuneziqholo nokunamafutha. Abanye abantu bafumana isiqabu ngokusela iglasi yobisi ngaphambi nje kokutya.
Ungaze utye ukutya ukuze wehlise umzimba ngexesha lokukhulelwa. Oku kunokukuncitshisa wena nomntwana wakho izondlo abazidingayo ukuze uhlale usempilweni. Ukuba unenkxalabo malunga nokutyeba kwakho, umntu ofanelekileyo onokuthetha naye ngugqirha wakho.
Iminqweno yokukhulelwa kunye nePica
Kuqhelekile ukuba neminqweno ngexesha lokukhulelwa, okanye iminqweno . Kulungile ukunqwenela izinto ezifana neemango, iipickles, kunye ne-ayisikhrim. Kodwa ukuba kuyakuphazamisa ukutya okunempilo, kufuneka uyilawule kancinci.
Nangona kunjalo, ngamanye amaxesha izinto azityiwa, umzekelo , umhlaba, udongwe, iintonga zetshokolethi, uthuthu, iityhubhu zomkhenkce.Usenokuba nomnqweno ogqithisileyo wokutya izinto ezinje. Le meko siyibiza ngokuba yiPica . Oku kunokuba luphawu lokunqongophala kwesondlo njengokunqongophala kwesinyithi. Ukuba unqwenela izinto ezingaqhelekanga ezinje, musa ukuzitya. Ziyingozi kakhulu kuwe nakumntwana wakho. Xelela ugqirha wakho ngale nto ngoko nangoko. Ukuba ngempazamo utya into enetyhefu, ungatsalela umnxeba iZiko loLwazi lweTyhefu leSizwe kwiSibhedlele sikaZwelonke saseColombo ukuze ufumane ingcebiso.
Umyalezo Wokuya Ekhaya
- Yenza ukutya kwakho kube nemibala kwaye kwahluke. Yitya imifuno, iziqhamo, iinkozo, iiproteni kunye neemveliso zobisi.
- Ungaze uyeke ukuthatha iivithamini (ingakumbi ezo ziqulethe i-folic acid kunye ne-iron) ezichazwe ngugqirha wakho.
- Ziphephe ngokupheleleyo utywala, ukutshaya, nokutya okungenampilo.
- Sela amanzi aneleyo. Hlala unamanzi aneleyo imini yonke.
- Ukuba unenkxalabo malunga nokutya kwakho, ubunzima, okanye nayiphi na enye ingxaki yempilo, thetha nogqirha wakho ngokukhululekileyo ngayo. Musa ukoyika okanye uzive uneentloni.
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