Ungenza kanjani ukudla kwengane yakho kube okulinganiselayo? Ezinye izindlela ezilula!

Njengomama noma ubaba, cishe uzizwa unomthwalo wemfanelo omkhulu ngokudla kwengane yakho, akunjalo? 'Ingabe ingane yami idla kahle? Ingabe ithola ukudla okunomsoco ekudingayo?' Imibuzo efana nalena ihlala isengqondweni yakho. Eqinisweni, ukunikeza ingane ukudla okunomsoco kubalulekile ekukhuleni kwayo, empilweni yayo, nasekuhlaleni inamandla usuku lonke. Ngakho-ke namuhla, ake sixoxe ngokuthi lokhu kudla okunomsoco kuyini, kungani kubalulekile ezinganeni, nokuthi bangenza kanjani okunye kokudla abakuthandayo kube okunomsoco nakakhulu.

Kuyini Ukudla Okulinganiselayo?

Kalula nje, ukudla okulinganiselayo kuqukethe izakhamzimba ezibalulekile izingane zethu ezizidingayo ukuze zikhule kahle futhi zihlale ziphilile, ikakhulukazi i-fiber namaprotheni , futhi zijabulela ukudla. Uma zithola zombili, ziba namandla okudlala, okufunda, nokuzabalaza usuku lonke. Njengoba nje imoto idinga uwoyela omuhle ukuze isebenze, imizimba yezingane zethu nayo iyawadinga lawa ma-nutrients.

Yiziphi izinzuzo ze-fiber?

Manje bheka, lolu hlobo lwefayibha lusiza ekugcwaliseni izisu zezingane zethu. Khona-ke ngeke kube lula ukuthi bathi 'Ngilambile, mama' noma bacele ukudla okungenamsoco. Akukhona lokho kuphela, le fayibha yenza kube lula ngabo ukuya endlini yangasese, okusho ukuthi bazoba nezinkinga ezimbalwa njengokuqunjelwa. Lokhu kubaluleke kakhulu ezinganeni ezincane. Imifino (isb. izaqathi, ubhontshisi, ithanga), izithelo (isb. umango, ubhanana, ipapaya), imifino eluhlaza (isb. isipinashi, ikale), kanye nokusanhlamvu okuphelele (isb. ilayisi elinsundu, i-oats) kucebile ngefayibha.

Kungani amaprotheni ebaluleke kangaka?

Amaprotheni abalulekile ekukhuleni, emandleni, kanye nasekuvikelekeni kwezingane zethu. Njengoba nje izitini zidingeka ukwakha indlu, amaprotheni ayadingeka ukuze umzimba ukhule futhi uzilungise. Inyama, inhlanzi, amaqanda, ubisi kanye nemikhiqizo yobisi (iyogathi, ushizi), ubhontshisi oluhlaza, ubhontshisi, ubhontshisi kanye nosoya kucebile ngamaprotheni. Amandla avela kulokhu kudla yiwo agcina izingane zigijima futhi zidlala usuku lonke, zifunda kahle, futhi zikhula ziphilile.

Ingabe kunzima ukulinganisela ukudla ngakunye?

Uma ngikhuluma iqiniso, ukuzama ukuqinisekisa ukuthi ukudla ngakunye okudlayo ingane yakho kulinganiswe ngo-100% kungaba yinselele ngezinye izikhathi. Akekho kithi ongumzali omkhulu, akunjalo? Ngezinye izikhathi simatasa, noma ingane yethu ayithandi ukudla okuthile okunomsoco, iyakhala, noma ibheka eceleni. Kodwa into ebaluleke kakhulu ukucabanga ngaleli bhalansi bese ulwela ukulithola noma nini lapho kungenzeka. Ungenzi into enkulu ngokudla okukodwa lapha nalaphaya. Okubalulekile ukuqinisekisa ukuthi ingane yakho ithola ukudla okunomsoco ekudingayo ngokuhamba kwesikhathi. Yiba nesibindi, ungakwenza lokhu! Izinto ezincane zingenza umehluko omkhulu.

Izindlela ezilula zokwengeza ukudla okunomsoco ekudleni okuthandwa yingane yakho

Izingane zethu ziyathanda ukudla okuthile. Kodwa lokho kudla kungase kungabi okunomsoco ngaso sonke isikhathi. Asikwazi ukwenqaba ukubanika lokho kudla, ngoba injabulo yabo nayo ibalulekile kithi. Ngakho ake sibone ukuthi singenza kanjani okunye kokudla abakuthandayo kube okunomsoco futhi kube nempilo kancane.

1. Uma unika inkukhu ethosiwe noma ama-nuggets enkukhu...

Ingane yakho encane iyakuthanda ukudla ama-chicken nuggets noma izingcezu zenkukhu ezithosiwe, akunjalo? Akuwona umqondo omuhle ukuzinika lezi zinto ngaso sonke isikhathi, ngoba zinamafutha amaningi. Kodwa kungaba kuhle kangakanani uma ungangeza i-fiber encane kuzo ngezikhathi ezithile? Cabanga nje, kuzokwandisa inani lokudla okunomsoco lokudla, kugcwalise isisu sakho kancane, futhi kunciphise umthelela walokho kudla okunamafutha kancane.

"Nazi izinto ezimbalwa ongazizama:"

• Izingcezu ezimbalwa zama-apula: Uma uzifaka emanzini anosawoti amancane, ngeke zibe mnyama, futhi zimnandi.
• Induku yesanqante noma yeseleri: Bazoyidla ngenjabulo uma uyisika ibe yizinti ezinhle bese uyiphakela nge-dip encane.
• Noma yimiphi eminye imifino ingane yakho eyithandayo: izingcezu zekhukhamba, amahlumela amabili noma amathathu kabhontshisi abilisiwe, noma ngisho neqabunga leklabishi lilungile.

"Uma ufaka into encane efana nale, ingane ithola injabulo yokudla lawo `(ama-nuggets)`, futhi nawe uzizwa unokuthula, akunjalo?"

2. Yini ongayiphakela nama-French fries?

Uma sithi `ama-french fries`, akuwona nje kuphela ama-french fries ayithandayo, kodwa nathi siyawathanda. Kodwa isikhathi esiningi, aqukethe isitashi kuphela (`ama-carbohydrate`) namafutha. Ngakho-ke uma ungangeza okuthile okucebile ngamaprotheni kuwo, ayigugu kakhulu. Amaprotheni yiwona abanika amandla abawadingayo osuku, futhi imisipha iyakhula.

"Nazi ezinye izibonelo:"

• Okufana noshizi: Zibilise bese ufaka usawoti omncane kanye nopelepele. Noma ucezu lwe-`(i-tofu ebhakiwe)`.
• Isifuba senkukhu noma i-drumstick: Kubilisiwe, kuthosiwe, noma kukhonzwa njenge-curry encane. Ama-meatball, i-meatloaf, noma ngisho nama-pork chops (uma ingane yakho izowadla futhi kungekho mingcele yenkolo) kulungile.
• Kungakhathaliseki ukuthi iqanda elibilisiwe, i-omelet, noma iqanda elixutshwe: Amaqanda ayisidlo esihle kakhulu esigcwele amaprotheni. Kulula futhi ukuwenza.
• Izinhlanzi ze-tuna, ama-sardine: Uma zifika ngethini, khetha lezo ezinosawoti omncane. Noma ngisho nezinhlanzi ezisele zangosuku olwandulele zilungile.

"Ngokwenza ushintsho oluncane kanje, ungangeza ukudla okunomsoco okwengeziwe kulokho kudla (ama-french fries). Khona-ke ngeke kube nje "amakhalori angenalutho"."

3. Uma wenza isangweji ngenyama emnandi...

Amasangweji ayisidlo esisheshayo nesilula sezingane zesikole. Sivame ukusebenzisa inyama emnandi (njengesoseji ne-ham) kulokhu. Uma uphakela lokhu, indlela engcono kakhulu yokwengeza i-fiber ukusebenzisa isinkwa esinokolweni noma i-roll equkethe okusanhlamvu okuphelele. Lokhu kunamafutha amaningi futhi kunoshukela omncane.

"Kodwa ezinye izingane zikhetha isinkwa esimhlophe. Uma kunjalo, ungafaka imifino efana nale ukuze ungeze i-fiber:"

• Iqabunga lelethisi noma isipinashi: Lokhu kuwumthombo omuhle we-fiber namavithamini.
• Izingcezu ezimbalwa zikatamatisi noma ukhukhamba: Lokhu kwengeza ukunambitheka okusha kanye nomswakama esitsheni.
• Ama-carrot aqoshiwe: Umbala muhle futhi unomsoco.

"Uma ufaka imifino enemibala efana nale, i-sandwich imnandi, imnandi futhi inomsoco! Ingane idla imifino ngaphandle kokuqaphela."

4. Uma uphakela izinhlobo ze-pasta ezifana ne-macaroni nama-noodle...

Uma ukhuluma nge-macaroni noshizi, noma yiluphi uhlobo lwe-pasta, noma ama-noodle, imilomo yabancane bakho iyamanzi, akunjalo? Uma upheka lokhu, unganquma eminye yemifino abayithandayo bese uyixuba. Noma, ungangeza eminye imifino ephekiwe phezulu. Lokhu kuzokwengeza i-fiber namavithamini engeziwe.

"Zama lezi zinhlobo zemifino:"

• I-broccoli noma i-cauliflower: Sika zibe yizicucu ezincane, ubilise, bese ufaka.
• Amakhowe: Wasike kancane bese uwathosa ngamafutha amancane.
• U-anyanisi negalikhi: Faka emafutheni bese uthosa kuze kube nsundu ngegolide, ukufake ukuze kube nokunambitheka okumnandi nokunuka kamnandi.
• Upelepele: Upelepele onemibala (ophuzi, obomvu, oluhlaza okotshani) ubukeka umuhle futhi ucebile ngevithamini C.
• I-zucchini noma i-squash ephuzi: Lokhu kungasikwa futhi kufakwe kancane.
• Izaqathi, ama-leek: Faka epanini.

"Cabanga nje, uma ingane yakho ifaka imifino ethile kuma-macaroni ayithandayo kanje, isuke idla imifino ngokungazi futhi ithola ukudla okunomsoco. Uma ufaka ushizi, ungawunciphisa kancane bese wengeza imifino eminingi."

Cabanga ngakho: Ukuhlukahluka kokudla kubalulekile!

Kanye nokulinganisela okuxoxwe ngakho ngenhla, ukuhlukahluka kokudla okunikezwa ingane nakho kubaluleke kakhulu. Uma uqhubeka nokunikeza uhlobo olufanayo lokudla, ingane ingase ingaluthandi, futhi umzimba ngeke uthole izakhamzimba ezahlukahlukene. Kufana nokuthi awukwazi ukudweba isithombe esihle uma unombala owodwa kuphela ebhokisini lokupenda.

Ngakho zama ukufaka imifino eminingi ehlukene, izithelo, okusanhlamvu, inyama, inhlanzi, namantongomane ekudleni kwabo ngangokunokwenzeka. Kungumqondo omuhle futhi ukubazisa ekunambithekeni okusha kanye nokudla okusha. Ngisho noma bengakuthandi ekuqaleni, bazojwayela ukukudla kancane kancane. Yiba nesineke futhi uzame.

Kufanele ufune nini iseluleko sezokwelapha?

Uma unokungabaza noma imibuzo mayelana nemikhuba yokudla yengane yakho, ukukhula kwayo (ikhula noma inkulu), noma ukudla ekuthandayo, into engcono kakhulu ongayenza ukukhuluma nodokotela wezingane wengane yakho. Angakunikeza iseluleko esifanele ingane yakho futhi, uma kudingeka, enze izivivinyo.

"Ngezinye izikhathi udokotela wakho angakuthumela kuchwepheshe wezokudla obhalisiwe. Bangabheka ngokujulile izidingo zokudla kwengane yakho futhi bakusize udale izinhlelo zokudla. Bangakufundisa nangezinye izindlela zokudla ezingasetshenziswa esikhundleni sokudla ingane yakho engakuthandi."

"Ngakho-ke, ngaphandle kokungabaza engqondweni yakho, ungangabazi ukufuna iseluleko sezokwelapha uma kudingeka, kulungile? Kuyitshalomali elikhulu ongalenza ekusaseni elinempilo lengane yakho."

Ngakho-ke, ake sikhumbule ukuthi sixoxe ngani? (Umyalezo Wokuya Ekhaya)

Nakuba ukondla ingane ukudla okunomsoco nokunomsoco ngezinye izikhathi kungazwakala kuyinselele, akuyona into engenakwenzeka. Izinguquko ezincane nezilula zingenza umehluko omkhulu.

• I-fibre namaprotheni kufana nabangane abakhulu bezingane zethu. Zombili zibaluleke kakhulu ekukhuleni kwazo, emandleni azo, nasekuvikeleni ezifweni.
• Akudingeki ukuthi uhambisane ngokuphelele nokudla ngakunye. Into ebalulekile ukuzama ngangokunokwenzeka. Ungakhathazeki ngokuphuthelwa usuku noma ezimbili.
• Engeza inani elincane lemifino, izithelo, kanye nokudla okucebile ngamaprotheni ekudleni okuthandwa yingane yakho. Lokhu kuzoyisiza ukuthi ithole ukudla okunomsoco ngaphandle kokuqaphela. Kufana nokwenza into enhle ngasese.
• Cabanga futhi ngokuhlukahluka kokudla. Esikhundleni sokumnika into efanayo, yazisa ingane yakho ngokunambitheka nemibala ehlukene.
• Uma unemibuzo noma ukungabaza, bona udokotela wezingane noma isazi sokudla esibhalisiwe. Lokho kuzokunikeza isiqondiso esifanele.

Ngakho-ke, kwangathi ungathola amandla okulungisa ukudla okunempilo ingane yakho engakudla ngothando, injabulo, nenjabulo! Khumbula, izinyathelo ezincane zingenza umehluko omkhulu. Ukuzibophezela okwenzayo kubalulekile empilweni yonke yengane yakho.

Ukudla okunomsoco, ukudla okunempilo kwezingane, i-fiber, amaprotheni, ukudla okunempilo, ukudla kwezingane, izeluleko zokudla okunempilo