Inkinga enkulu abazali abaningi abanayo ukuthi "ingane yethu ayidli kahle." Ngezinye izikhathi, kufanele uphathe ipuleti lokudla bese ulandela ingane yakho amahora amaningi, akunjalo? Kodwa sonke siyazi ukuthi ukudla okunomsoco kubaluleke kangakanani ekukhuleni okunempilo kwengane, ekuvikeleni ezifweni, nasekufundeni. Ngezinye izikhathi, ukudla esibanika khona kungaphuthelwa izakhamzimba abazidingayo. Namuhla, sizokhuluma ngezakhamzimba ezine ezibalulekile ezivame ukungabikho ekudleni kwezingane, nokuthi ungazifaka kanjani ekudleni kwazo ngendlela ingane yakho eyithandayo, ngezinye izikhathi ngisho ngasese.
1. I-Calcium: Ibalulekile ohlelweni oluqinile lwamathambo
Uma sicabanga nge-calcium, sicabanga ngobisi. Kuyiqiniso lokho. I-calcium ibalulekile kumntwana okhulayo ukuze abe namathambo aqinile namazinyo anempilo. Akukhona lokho kuphela, ibalulekile nasekusebenzeni kwenhliziyo, imisipha, kanye nenqubo yokujiya kwegazi. Ngokwesilinganiso, ingane idinga okungenani ukudla kobisi okuthathu ngosuku.
Cabanga ngakho, uma ufuna ingane yakho ibe namandla lapho igijima futhi idlala esikhathini esizayo, udinga ukubeka isisekelo esihle samathambo ayo isencane. Yingakho i-calcium ibalulekile. Kodwa akuzona zonke izingane ezithanda ukuphuza ubisi. Ngakho ake sibone ukuthi yini esingayenza.
| Ukudla okucebile nge-calcium | Nansi indlela yokunikeza ingane yakho lokho ekufunayo |
|---|---|
| Ubisi, iyogathi, ushizi | Ekuseni, engeza ubisi nezithelo ezintsha ku-cereal yakho. Yenza i-smoothie yezithelo emnandi ngobisi noma i-yogurt. Esikhundleni sokwengeza uju, faka ingxube ye-yogurt nezithelo phezu kwama-pancake akho. |
| Ushizi | Faka ucezu lukashizi esendwitshini. Gcoba ushizi emaqandeni aqhekeziwe. Fafaza ushizi weParmesan phezu kwe-popcorn. |
| Ukudla okune-calcium eyengeziwe | Izingane ezingathandi ubisi zinganikwa ubisi lwesoya noma ujusi wewolintshi one-calcium eyengeziwe. Uma wenza i-pudding, engeza ubisi. |
Icebiso Lempilo Eyimfihlo: Uma wenza ama-oats, uwafake ku-microwave ngobisi esikhundleni samanzi. Amnandi futhi anomsoco!
2. I-fibre: Uhlelo lokugaya ukudla olunempilo nokunye okuningi!
Uma sicabanga nge-fiber, noma ukudla okune-fiber, okuwukuphela kwento efika engqondweni ukuthi kwenza kube lula ukuthi amathumbu aphume. Kuyiqiniso, i-fiber iyasiza kakhulu ekuvimbeleni ukuqunjelwa, okuvamile ezinganeni. Kodwa izinzuzo zayo azigcini lapho. Ingane edla ukudla okucebile nge-fiber kusukela isencane inganciphisa ingozi yezifo ezifana nesifo senhliziyo kanye nesifo sikashukela sohlobo lwesibili esingakhula lapho isikhulile . Kalula nje, lokhu kufana nokutshala imali esikhathini esizayo.
Okusanhlamvu okuphelele, ubhontshisi, izithelo, kanye nemifino yizinto zokudla ezine-fiber ephezulu.
| Ukudla okucebile nge-fiber | Indlela yokwengeza ekudleni |
|---|---|
| Imifino nezithelo | Sika imifino efana nezaqathi namakhukhamba ibe yizinti bese uyiphakela nebhotela lamakinati noma i-yogurt dip. Faka isithelo noma imifino ekudleni ngakunye. |
| Okusanhlamvu Okuphelele | Nikeza isinkwa esiphelele esikhundleni sesinkwa esimhlophe. Pheka ilayisi elinsundu esikhundleni selayisi elimhlophe kanye nepasta kakolweni ophelele esikhundleni sepasta elimhlophe. |
| Imifino | Faka imifino eqoshiwe njenge-broccoli kanye nezaqathi kusoso we-pasta. Faka ama-lentile, ama-chickpeas, kanye nophizi esobho kanye nama-gravies. |
Icebiso Lempilo Eyimfihlo: Ku-curry yenyama yakho eyenziwe ekhaya, susa ingxenye yenyama bese ufaka okuthile okufana nobhontshisi obilisiwe noma uphizi esikhundleni salokho. Futhi, gcoba okuthile okufana nobhontshisi omhlophe obilisiwe noma uphizi bese ukungeza esobho noma umhluzi. Ngeke uqaphele umehluko ekunambithekeni, kodwa i-fiber imnandi kakhulu.
3. I-Vitamin D: I-Vitamin emangalisayo evela elangeni
I-Vitamin D ibizwa ngokuthi "i-vitamin ekhanyayo" ngoba imizimba yethu ingakhiqiza uma isikhumba sethu sichayeka elangeni. Kodwa-ke, yi-vitamin D esiyithola ekudleni esikudlayo esiza imizimba yethu ukuthi imunce kahle i-calcium esikhulume ngayo ngaphambilini.
Ucwaningo lwamuva lubonisa ukuthi i-vitamin D "iyi-vitamin emangalisayo" engagcini nje ngokusiza ngamathambo, kodwa futhi isiza ekuvikeleni ezifweni eziningi ezimbi njengomdlavuza, isifo senhliziyo, isifo sikashukela, kanye nezifo ezizimele. Ngakho ungacabanga ngokubaluleka kwayo.
Izingane zethu azidlali ngaphandle kakhulu njengakuqala. Ngakho kungaba nzima ukuthola i-vitamin D eyanele elangeni kuphela. Yingakho kubaluleke kakhulu ukwengeza i-vitamin D ekudleni kwakho. Ukudla okucebile nge-vitamin D kufaka phakathi izinhlanzi ezinamafutha njenge-salmon ne-tuna, izikhupha zamaqanda, kanye nobisi ne-yogurt okuqiniswe nge-vitamin D.
Icebiso Lempilo Engaqondakali: Faka ubisi oluncane olunamafutha amancane kuma-pudding, amasobho, nama-smoothies ukuze usize ingane yakho ithole i-vitamin D ne-calcium eyidingayo ngaphandle kokuqaphela.
4. I-Potassium: Izakhamzimba ezinika impilo enhliziyweni nasemisipheni
Uma abantu abaningi becabanga nge- potassium, bacabanga ngobhanana nama-orenji. Kodwa empeleni, ukudla okuningi, okuhlanganisa inyama, inhlanzi, imikhiqizo yobisi, nemifino, kuqukethe i-potassium. I-potassium iyiminerali ebalulekile esiza ukugcina isigqi senhliziyo yengane, ukusebenza kwemisipha, kanye nomfutho wegazi.
Into ebaluleke kakhulu okufanele uyikhumbule lapha ukuthi uma ukudla kusha, kulapho kuqukethe khona i-potassium eningi. Ukudla okusemathinini nokucutshungulwe kuncane nge-potassium.
| Ukudla okucebile nge-potassium | Indlela yokunika ingane |
|---|---|
| Inyama entsha, imikhiqizo yobisi | Pheka inyama entsha (ikakhulukazi ingulube). Zama ukunikeza ukudla kobisi okuphindwe kathathu (ubisi, iyogathi) ngosuku. |
| Imifino, amantongomane, izithelo | Faka ama-chickpeas aphekiwe, uphizi, nobhontshisi ku-salmon, amasaladi, kanye nesobho. Yenza ama-sandwich ngebhotela lamakinati kanye nobhanana esinkweni esinama-crust. |
| Isiphuzo sezithelo | Esikhundleni seziphuzo ezimnandi ezithengwa esitolo, yenza amaphakethe eqhwa (ama-juice pops aqandisiwe) ngejusi yezithelo engu-100%. |
Icebiso Lempilo Eyimfihlo: Yenza ingxube yendlela emnandi nenempilo ekhaya. Ungakwenza lokhu ngokungeza ama-apricot aqoshiwe, izingcezu zamapentshisi, okusanhlamvu okuphelele, ama-soy nuts aqoshiwe, kanye nama-chocolate chips. Lokhu kuhle kakhulu ekuphekeni ukudla ngenkathi udlala!
Ukondla izingane kungaba yinselele ngezinye izikhathi. Kodwa ngokusebenzisa izindlela ezilula nezinobuciko ezifana nalezi, singangeza izakhamzimba ezibalulekile ekudleni kwazo ukuze zikhule. Into ebaluleke kakhulu ukungenzi isikhathi sokudla sibe yingcindezi enganeni yakho noma kuwe. Kwenze kube yinto ejabulisayo.
Umlayezo Wokuya Nawe Ekhaya
- I-calcium ibalulekile emathanjeni aqinile engane. Ukudla okufana nobisi, iyogathi, noshizi kuyimithombo engcono kakhulu.
- Nikeza imifino ecebile nge-fiber , izithelo, kanye nokusanhlamvu okuphelele ukuze kuvinjelwe ukuqunjelwa futhi kugcinwe uhlelo lokugaya ukudla luphilile.
- I-Vitamin D ibalulekile ekumuncweni kwe-calcium kanye nempilo iyonke. Izinhlanzi ezinamafutha, amaqanda, kanye nokudla kobisi okuqiniswe nge-vitamin D kubalulekile kulokhu.
- I-potassium iyadingeka ukuze inhliziyo nemisipha isebenze kahle. Nikeza inyama entsha, ubhanana, nokudla kobisi ngalokhu.
- Uma ingane yakho ingafuni ukudla, ungayiphoqi. Kunalokho, zama izindlela zokudala ezifana nalezo okukhulunywe ngazo kulesi sihloko.
- Uma unemibuzo noma ukungabaza ngokukhula noma ukudla kwengane yakho, qiniseka ukuthi ucela iseluleko kudokotela womndeni wakho .
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