Selokhu wathola ukuthi uzoba ngumama, ubulokhu uqaphela kakhulu ngalokho okudlayo kunangaphambili, akunjalo? Empeleni kungokwemvelo impela. Nakuba kungenzeka ukuthi uqale usuku lwakho ngenkomishi yekhofi kanye ne-donut, manje njengoba unengane encane ekhula ngaphakathi kuwe, ucabanga kabili ngakho konke okudlayo. Ngoba ukudla okudlayo kuyindlela eyinhloko newukuphela kwayo ingane yakho ethola ngayo izakhamzimba ezidingayo ukuze ikhule.
Ngesikhathi sokukhulelwa, amaprotheni ne-calcium kubalulekile ekukhuleni kwezicubu namathambo engane yakho. Ngaphezu kwalokho, i-folic acid iyadingeka futhi ukuvimbela ukukhubazeka kokuzalwa ebuchosheni bengane kanye nesimiso sezinzwa. Ngaphezu kwalokho, i-iron nayo iyadingeka ngaphezu kokujwayelekile ukusiza ekwakheni amangqamuzana abomvu egazi athwala umoya-mpilo aye enganeni. Ngakho ake sibone ukuthi yikuphi ukudla okuphezulu okufanele ukufake ekudleni kwakho ngalesi sikhathi esiyigugu.
1. Okusanhlamvu Okuphelele
Okusanhlamvu okuphelele njengelayisi elinsundu, i-buckwheat, i-oats, kanye nokunye okusanhlamvu okuphelele kunempilo kakhulu kunesinkwa esimhlophe nelayisi elimhlophe. Kuqukethe izakhamzimba ezifana ne-folic acid ne-iron, futhi kuphezulu ne-fiber. Le fiber isiza ukuvimbela ukuqunjelwa, okuyinto abantu abaningi abayithola ngesikhathi sokukhulelwa.
Ungangeza lezi zinhlobo zokudla okusanhlamvu ekudleni kwakho usuku lonke.
- Ekuseni: Yenza i-oatmeal.
- Isidlo sasemini: Yidla i-curry yakho evamile nelayisi le-bran.
- Isidlo Sakusihlwa: Yidla i-roti eyenziwe ngoshizi noma i-pitta.
Ngale ndlela, ukwengeza lokhu okusanhlamvu ekudleni kwakho kuzokunikeza wena nomntwana wakho amandla nokudla abakudingayo.
2. Ubhontshisi namaLentili
Ama-lentile ayingxenye ebalulekile ekhishini lethu. Kubaluleke kakhulu futhi ukufaka ubhontshisi ofana noshizi, ubhontshisi, ubhontshisi oluhlaza kanye nobhontshisi ekudleni kwakho phakathi nalesi sikhathi. Lokhu kungadliwa njenge-dip, kumasaladi, noma kubilisiwe.
Lawa mantongomane awawona nje ukudla okulula, ayimithombo yokudla okunempilo egcwele amaprotheni kanye ne-fiber . Futhi,
- I-Iron: Isiza umzimba ukuthi ukhiqize igazi futhi ivimbele i-anemia , okuyinto evamile ngesikhathi sokukhulelwa.
- I-Folate: Lolu uhlobo lwemvelo lwe-folic acid. Lubalulekile ekuvimbeleni ukukhubazeka kwe-neural tube ohlelweni lwezinzwa lomntwana.
- I-calcium: Iyadingeka ukwakha amathambo namazinyo aqinile ezingane.
- I-Zinc: Ibaluleke kakhulu ekukhuleni kwamaseli kanye nesistimu yomzimba yokuzivikela .
Ngakho-ke, ungakhohlwa ukufaka uhlobo lwentongomane olufana nalolu okungenani kanye ngosuku.
3. Izinhlanzi ezinamafutha njenge-salmon (i-Salmon)
Ama-omega-3 fatty acids abalulekile ekukhuleni okunempilo kobuchopho namehlo engane . I-salmon ingumthombo omuhle walesi sakhi esibalulekile. Ngaphezu kwalokho, i-salmon ingumthombo omuhle wamaprotheni namavithamini B.
Enye yezinto ezesabisa abantu abaningi ngokudla izinhlanzi okuqukethwe yi- mercury . Kodwa-ke, izinhlanzi ezifana ne-salmon, ama-sardine, kanye ne-herring zinamazinga aphansi e-mercury. Ungazidla ngokuphephile lezi zinhlobo zezinhlanzi, ezine-mercury ephansi, ezingafika kumagremu angu-340 (ama-ounces angu-12) ngesonto. Kodwa-ke, gwema ukudla izinhlanzi ezinkulu njenge-tuna kanye ne-mackerel njalo.
Okubalulekile: Khumbula njalo ukupheka inhlanzi kahle. Ungayidla iyosiwe, ibhakiwe, noma ilungiswe ngesoso.
4. Amaqanda
Amaqanda awukudla okulula kakhulu ukuwenza nokunomsoco. Amaqanda awumthombo omuhle wamaprotheni anikeza wena nomntwana wakho wonke ama-amino acid abawadingayo. Aqukethe namavithamini namaminerali angaphezu kweshumi nambili.
Kulezi, i-choline ibaluleke kakhulu. Njenge-folic acid, i-choline nayo ibaluleke kakhulu ekuthuthukisweni kobuchopho bomntwana kanye nomgogodla .
Kubaluleke kakhulu: Ungalokothi udle amaqanda aluhlaza noma angaphekiwe kahle. Isibonelo, gwema amasaladi enziwe ngamaqanda aluhlaza, noma i-bullseye engaphekiwe kahle, njengoba lokhu kungaqukatha amagciwane ayingozi njenge-Salmonella. Bilisa noma uthose amaqanda njalo kuze kube yilapho okumhlophe kanye ne-yolk sekuphekiwe ngokuphelele.
5. Amajikijolo nezithelo ezicebile ngeVithamini C
Amajikijolo afana nama-blueberry nama-raspberry acebile nge-vitamin C, i-potassium, i-folate, kanye ne-fiber. Nakuba lokhu kungavamile ezweni lakithi, sinezithelo eziningi ezinempilo ngisho nakwezethu ezweni lakithi esingazithatha indawo yazo.
Cabanga ngezithelo ezifana ne -mangosteen, i-guava, i-orange, kanye ne-grapefruit . Lezi zicebile kakhulu nge-vitamin C. I-Vitamin C,
- Kuyasiza ekukhiqizeni i-collagen, esiza isikhumba, amathambo, kanye nezicubu zengane ukukhula.
- Ukudla okudlayo kusiza umzimba wakho ukuthi umunce insimbi.
- Kuqinisa amasosha omzimba wakho.
Ngakho-ke, ukwengeza isithelo esisodwa noma ezimbili ezifana nalesi ekudleni kwakho nsuku zonke kuzuzisa kakhulu.
6. I-yogurt enamafutha aphansi
I-yogurt elula, enamafutha amancane inempilo kakhulu kune-yogurt enoshukela noma enongiwe. Inkomishi ye-yogurt iqukethe i-calcium eningi kunengilazi yobisi. Futhi iwukudla okucebile ngamaprotheni.
I-calcium ayibalulekile nje kuphela ekukhuleni kwamathambo namazinyo engane yakho, kodwa futhi ibalulekile ekugcineni amandla amathambo akho. Ngaphezu kwalokho, amabhaktheriya amahle, noma ama-probiotic, ku-yogurt nawo alungele impilo yesistimu yakho yokugaya ukudla.
Ungafaka izingcezu zezithelo ezifana nobhanana noma umango, noma ngisho nama-oats kule yogurt elula bese uyijabulela kamnandi.
| Uhlobo lokudla | Izakhamzimba eziyinhloko | Inzuzo |
|---|---|---|
| Okusanhlamvu okungacolisisiwe | I-Fiber, I-Iron, i-Folic Acid | Ukunikeza amandla, ukuvimbela ukuqunjelwa. |
| Amantongomane namalentili | Amaprotheni, I-Iron, i-Folate, i-Zinc | Ukukhula komntwana, ukuvimbela i-anemia, nokunciphisa ukukhubazeka kokuzalwa. |
| Inhlanzi efana ne-salmon | I-Omega-3, iphrotheni | Kubalulekile ekukhuleni kobuchopho namehlo engane. |
| Amaqanda | Amaprotheni, i-Choline, amavithamini | Ukuthuthukiswa kobuchopho bomntwana kanye nokudla okunempilo kukamama. |
| Izithelo ezicebile ngevithamini C | I-Vitamin C, i-Fiber, ama-Antioxidants | Ukumuncwa kwensimbi, okwandisa amasosha omzimba. |
| I-yogurt enamafutha aphansi | I-calcium, amaprotheni, ama-probiotic | Ukuqinisa amathambo omntwana nonina, kusiza ekugayweni kokudla. |
Kodwa okubaluleke kakhulu, yazi ukuthi yini esebenzela umzimba wakho. Umzimba wawo wonke umuntu uhlukile. Kungcono ukukhuluma nodokotela wakho ngokuthi yikuphi ukudla okukulungele, kungakhathaliseki ukuthi une-allergies, noma ezinye izimo zezokwelapha. Kubalulekile ukubonisana nodokotela wakho ngaphambi kokuqala noma yikuphi ukudla okusha noma ukuthatha noma yiziphi izithasiselo zamavithamini.
Umlayezo Wokuya Nawe Ekhaya
- Ukukhulelwa akusona isikhathi sokudla noma yini oyifunayo, ucabanga ukuthi "udla abantu ababili." Yisikhathi sokukhetha nokudla ukudla okunempilo nokusezingeni eliphezulu.
- Izakhamzimba ezifana ne-folic acid, i-iron, i-calcium, iphrotheni, kanye ne-omega-3 zibalulekile ekukhuleni okunempilo komntwana.
- Faka ukudla okunhlobonhlobo ekudleni kwakho kwansuku zonke, okufana nokusanhlamvu okuphelele, amantongomane, amaqanda aphekiwe kahle, inhlanzi engenaso i-mercury eningi, izithelo, kanye ne-yogurt.
- Qaphela kakhulu ngokuphepha kokudla. Ikakhulukazi gwema ukudla ukudla okuluhlaza noma okungaphekiwe kahle njengamaqanda, inyama, nenhlanzi.
- Uma unemibuzo mayelana nokudla kwakho noma izithasiselo zokudla, khuluma nodokotela wakho njalo.
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