Ukudla Kwasekuseni Kwezingane Zakho: Kungani kubaluleke kangaka? Ake sixoxe!

Ngakho-ke, ninjani, Mama noBaba? Niyazi ukuthi kungaba nzima futhi kucindezele kangakanani ukulungiselela ingane yenu encane ukuya esikoleni, noma imisebenzi yasekhaya yosuku, noma ukudlala. Phakathi kwalowo mshikashika, ukondla ingane yakho isidlo sasekuseni esihle nesinomsoco ngezinye izikhathi singanakwa noma sikhohlakale. Kodwa, bewazi, lesi sidlo sasekuseni siyinto ebaluleke kakhulu ebalulekile osukwini lwengane kanye nempilo yayo. Namuhla, ake sixoxe ngendlela yokwenza lesi sidlo sasekuseni esinempilo sibe yingxenye ebalulekile yenqubo yansuku zonke yengane yakho, nokuthi yiziphi izinzuzo zaso.

Kungani ukudla kwasekuseni kubaluleke kangaka?

Kukhona isisho esithi, "Isidlo sasekuseni siwukudla okubaluleke kakhulu kosuku." Leso akusona nje isisho. Kuneqiniso eliningi kuso, ikakhulukazi uma kukhulunywa ngezingane zethu.

Amandla amasha emzimbeni nasengqondweni!

Cabanga nje, ingane ibingadli lutho noma iphuze ubusuku bonke, okungukuthi, cishe amahora angu-8-10. Ngakho-ke uma ivuka ekuseni, izinga layo lamandla liphansi kakhulu. Kufana nalapho imoto iphelelwa uphethiloli. Ngakho-ke isidlo sasekuseni esihle ekuseni sinikeza umzimba nengqondo yengane 'uphethiloli' abawudingayo ukuqala usuku, okungukuthi, amandla abawadingayo. Amandla abawadingayo ukuze bagijime futhi badlale usuku lonke, benze umsebenzi wesikole, bafunde izinto ezintsha, konke lokhu kuvela kulesi sidlo sasekuseni.

Kusiza ukugcina isisindo esinempilo

Ubuwazi ukuthi izingane ezidla isidlo sasekuseni esihle zinamathuba amaningi okudla okunempilo usuku lonke? Zinamathuba amaningi okusebenza ngokomzimba. Zombili lezi zici zisiza kakhulu ekusizeni ingane ukuthi igcine isisindo sayo siphilile . Ukweqa ukudla kwasekuseni kungabenza bazizwe belambile kamuva ngosuku, okuholela ekudleni ngokweqile noma ekudleni ukudla okungenampilo okunoshukela namafutha amaningi. Lokhu kungaholela ekukhuleni kwesisindo.

Isimo sengqondo somntwana kanye nokuphaphama kwakhe

Uyazi ukuthi kwenzekani uma weqa ukudla kwasekuseni? Ingane ingaqala usuku izizwa ikhathele, ithukuthele, ingaphumuli, futhi ithukuthele ngisho. Cabanga ngesibonelo esincane. Ingane eya esikoleni ngaphandle kokudla kwasekuseni futhi ilalele uthisha ilambile futhi inenkinga yokugxilisa ingqondo. Ayikwazi ukunaka. Ingathukuthela ngezinto ezincane, futhi ngeke ifune ukudlala nabangani. Izoba nje ithukuthele. Uma lokho kwenzeka, usuku lonke luzoba yisiphithiphithi , akunjalo? Isizathu ukuthi ekuseni, umzimba wayo kanye nobuchopho bayo kudinga amandla amasha, 'uphethiloli' othile ukuqala usuku. Uma ingadli ukudla kwasekuseni, cishe sekuyimini, cishe ngo-10 noma ngo-11 ekuseni, izinga likashukela egazini layo lizokwehla, futhi ukugxilisa ingqondo namandla ayo kuzoqala ukwehla ngokuzumayo.

I-Metabolism kanye nokushisa amakhalori

Enye into ebalulekile ukuthi ukudla kwasekuseni kuthuthukisa imetabolism yethu.Kuqala ngempela. Kalula nje, lena inqubo lapho ukudla esikudlayo kuguqulwa khona kube amandla bese umzimba ushisa imikhiqizo engcolile. Uma lokhu (ukusetshenziswa kwe-metabolism) kuqala ukusebenza kahle ekuseni, umzimba uqala ukushisa amakhalori. Ezinye izifundo zezokwelapha zisikisela ukuthi umzimba uyakwazi ukushisa amakhalori ekuseni kunasebusuku.

Yini engenzeka uma ungadli ukudla kwasekuseni?

Sesishilo kakade ukuthi abantu abangadli ukudla kwasekuseni banamathuba amaningi okukhuluphala. Kunezizathu eziningana eziyinhloko zalokhu:

• Silingeka ukuba sidle ukudla okulula okungadingekile njalo phakathi nosuku, ikakhulukazi ukudla okunoshukela namafutha amaningi.
• Ngesikhathi sokudla okulandelayo okuyinhloko, udla okungaphezu kwalokho okufanele ukudle ngenxa yendlala enkulu (ukudla ngokweqile).
• Ungase ube nomkhuba wokudla ebusuku kakhulu, okungaba nomthelela ekukhuleni kwesisindo.

Amandla amakhulu ubuchopho bakho obuwatholayo ngokudla kwasekuseni!

Ukudla kwasekuseni akugcini nje ngokunikeza amandla emzimbeni, kodwa futhi kunikeza ukwesekwa okumangalisayo ekusebenzeni kobuchopho bengane.

Ukudla okunempilo kobuchopho

Kubalulekile ukondla ingane yakho isidlo sasekuseni nsuku zonke. Kunjalo nangalokho okhetha ukuyondla ngakho ngesikhathi sasekuseni. Ukuze uthole ukudla okunomsoco okwanele, khetha ukudla okunezinhlamvu eziningi, izithelo noma imifino, kanye namaprotheni amaningi, kanye noshukela omncane namafutha angadingekile. Ukudla isidlo sasekuseni esihle kuzosiza ingane yakho:

• I-fiber eningi, i-calcium , amavithamini , amaminerali, kanye nezinye izakhamzimba eziningi ezibalulekile.
• Lezi zakhamzimba zibalulekile ekukhuleni nasekuphileni kwengane iyonke, futhi ikakhulukazi ekukhuleni nasekusebenzeni kahle kobuchopho . Isibonelo, (Izinhlamvu Eziphelele) Izinhlamvu eziphelele zinikeza amandla amuncwa kancane, ukuze ingane ihlale iqaphile. (I-Calcium) I-Calcium ayisizi nje kuphela ngamathambo, kodwa futhi iyasiza ekusebenzeni kahle kwesimiso sezinzwa. (Amavithamini) Amavithamini atholakala ezithelweni nasemifino avikela amangqamuzana obuchopho.

Usizo lokuba muhle emsebenzini wesikole

Wake wezwa ukuthi izingane ezidla isidlo sasekuseni esihle zenza kangcono esikoleni ? Kuyiqiniso. Lokhu kungenxa yokuthi izakhamzimba ezikusidlo sasekuseni zivuselela ubuchopho. Ukudla kwasekuseni okuhle kungenza:

• Ikhono lokufunda lezingane liyathuthuka.
• Inkumbulo kanye nesikhathi sokunaka kuyakhula. Lokhu kubalulekile ekufundeni. Lokhu kukusiza ukuthi ukhumbule izifundo futhi ulalele ngokucophelela lokho okushiwo uthisha.

Iqiniso elibalulekile: Izifundo zikhombisile ukuthi izingane ezidla isidlo sasekuseni esihle zithola imiphumela emihle ezivivinyweni futhi zenza kangcono ekilasini. Izingane ezihlanganyela ezinhlelweni zesidlo sasemini zesikole zitholakale zingenazo izikhathi eziningi zokufunda.

Uyenza kanjani ibhulakufesi libe lula ukuphakelwa?

Ngiyaqonda ukuthi ngenxa yokuxakeka okukhulu kokulungiselela wena nengane yakho ekuseni, ngezinye izikhathi ukulungiselela isidlo sasekuseni kungazwakala 'njengomsebenzi onzima'. Ungase ucabange, 'Anginaso isikhathi.' Kodwa cabanga ngakho njengokutshala imali enkulu enganeni yakho. Ngomzamo omncane nokuhlela, kungenzeka ukwenza lokhu kube umkhuba wansuku zonke. Ake sibheke ezinye iziphakamiso ezisebenzayo ezizosiza.

Ezinye iziphakamiso ezisebenzayo:

• Okokuqala, hlala ugcina izinketho zokudla kwasekuseni ezinempilo ekhishini lakho (izibonelo: i-oats, isinkwa esiphelele, amaqanda, i-yogurt enamafutha aphansi, izithelo ezintsha, amantongomane omisiwe).
• Lungisa izinto eziningi ngangokunokwenzeka ngobusuku obandulele (njengokuhlela izitsha zesidlo sasekuseni, ukusika izithelo bese uzibeka esiqandisini, nokuthola izithako zesidlo sasekuseni osenzayo). Lokhu kungongela isikhathi esiningi ekuseni.
• Wonke umuntu kufanele ajwayele ukuvuka cishe imizuzu eyi-10 kusenesikhathi . Ngaleyo ndlela, ungaqeda umsebenzi wakho ngaphandle kwezinkinga futhi unokuthula kwengqondo.
• Nika izingane zakho ithuba lokusiza ekulungiseleleni nasekulungiseleleni ukudla kwasekuseni (isib., ukugeza izithelo, ugcobe ibhotela esiqeshaneni sesinkwa). Lokhu kuzokhulisa intshisekelo yazo yokudla ukudla ezikulungisile.
• Ngezinye izinsuku, isikhathi sifushane. Khumbula izinketho ezimbalwa zokuthatha uhambe (isb., ubhanana ovuthiwe, i-apula, isikhwama esincane se-cereal ephelele enoshukela omncane, inkomishi ye-yogurt, noma ingxube yendlela eyenziwe ekhaya).

Kuthiwani uma ngithi angilambile ekuseni?

Abanye abantwana abakuthandi ukudla ngokushesha ekuseni. Bangase bathi, "Angilambile." Ezimweni ezinjalo, lungisa isidlo sasekuseni abangathatha isikhathi ukusidla, mhlawumbe ebhasini eliya esikoleni noma ngemva kwesigaba sokuqala sesikole. Izithelo ezintsha, ibhokisi elincane lokusanhlamvu, amantongomane, noma isinkwa esiphelele esinengxenye yebhotela lamakinati kanye nobhanana kuyakha umzimba, kulula ukukwenza, futhi kulula ukuthi ingane yakho iphathe.

Yiziphi izinto okungafanele zidliwe ngesikhathi sasekuseni?

Kubalulekile ukwazi ukuthi yini okufanele uyidle ngesidlo sasekuseni nokuthi yini ongayidli. Kuyiqiniso ukuthi amanye ama-pastry e-toaster, okusanhlamvu okumbozwe ngoshokoledi, kanye namanye ama-breakfast bar kulula ukuwayisa ezinganeni, futhi bayawathanda. Kodwa-ke, amaningi awo aqukethe inani elifanayo lokudla okunempilo njenge-candy bar noma iphakethe lamabhisikidi. Lokho kusho ukuthi aphezulu kushukela nama-calories, kodwa ambalwa kakhulu kwizakhamzimba ezidingwa ngumzimba. Ngakho-ke, ngaphambi kokubeka ama-breakfast bar nama-pastry anjalo enqoleni yakho yesitolo esikhulu, funda ilebula lokudla okunempilo ngokucophelela. Hlola ukuthi kungakanani ushukela kuwo, ukuthi ane-fiber, nokuthi aqukethe okusanhlamvu okuphelele.

Ukudla kwasekuseni kuhlinzekwa yisikole noma yinkulisa?

Ungabheka nokuthi yisiphi isidlo sasekuseni esikhonzwa esikoleni sengane yakho noma endaweni yokunakekela izingane. Ezinye izindawo zinikeza isidlo sasekuseni, kanti ezinye zinikeza mahhala noma ngentengo ephansi emindenini ehola kancane. Uma ingane yakho idla isidlo sasekuseni ngaphandle kwekhaya, kubalulekile ukuyifundisa ukwenza izinqumo ezinempilo. (Isibonelo, ingilazi yobisi esikhundleni sesiphuzo esinoshukela, izithelo esikhundleni sokudla okuthosiwe).

Imibono emnandi nenempilo yokudla kwasekuseni!

Ukudla kwasekuseni akudingeki kube yinto yendabuko yakudala nsuku zonke. Ungaxuba ukudla okuhlukahlukene ukuze udale ukudla okumnandi okunikeza ingane yakho umsoco namandla ayidingayo ngosuku. Into ebaluleke kakhulu ukulinganisela.

Faka lezi zinto ekudleni kwasekuseni okunempilo:

Yenza isidlo sakho sasekuseni sibe ukudla okuqukethe okusanhlamvu okuphelele, amaprotheni, kanye nezithelo noma imifino . Ungazama izinto ezifana nalezi:

• " I-cereal ephelele enobisi olunamafutha aphansi , efakwe izithelo ezintsha (ubhanana, umango, i-papaya) noma amantongomane. Lokhu kuyisiqalo esisheshayo, esilula, nesimnandi sosuku lwakho, egcwele i-fiber, i-calcium, namavithamini. "
• " Ama-waffle agcwele okusanhlamvu anebhotela lamantongomane noma ushizi we-ricotta abekwe phezulu, kanye nezingcezu zezithelo."
• " Isinkwa se-pita sikakolweni ophelele esinamaqanda abilisiwe kanye nesipinashi esisha noma i-sambal."
• "Yenza i-oatmeal , ufake amantongomane nezingcezu zezithelo phezulu, bese ufafaza isinamoni encane. Ama-oatmeal ayikudla okunamandla okukhipha kancane, ngakho-ke ingane yakho ngeke ilambe kuze kube yisikhathi sasemini. "
• "Thatha ingxenye ye-bagel egcwele ukolweni , ugcobe ibhotela lamantongomane phezulu, bese ubeka izithelo ezintsha phezulu (njengezingcezu zikabhanana noma izingcezu zama-apula)."
• " I-smoothie yasekuseni: Hlanganisa ubisi noma i-yogurt enamafutha aphansi, isithelo osithandayo (ubhanana, umango, i-strawberry), kanye ne-wheat germ noma i-oats encane ku-blender. Lokhu kunikeza ingane yakho izinto eziningi ngesikhathi esisodwa, njengezithelo, i-calcium, kanye neprotheni. Kulula futhi ukunikeza izingane ezivilaphayo ukudla. "
• "I- omelette yemifino enocezu lwesinkwa esithosiwe sikakolweni."
• "Izingcezu zekhukhamba eziqoshiwe kanye ne -hummus , zisakazwa ku-pita kakolweni ophelele. (I-Hummus iyi-spread enomsoco eyenziwe ngama-chickpeas)."
• " I-turkey engenamafutha noma inkukhu/inhlanzi notamatisi, ku -muffin yesiNgisi ethosiwe noma isinkwa sikakolweni esiphelele ."
• " Ilayisi elisele esidlweni sakusihlwa"Ngifudumale kancane, nganezela izingcezu zama-apula eziqoshiwe, ama-raisin, amantongomane, kanye nempuphu encane yesinamoni, ngavuselela. Lena inketho emnandi nenempilo efanela izwe lethu. "
• "Beka ushizi oqoshiwe ku-tortilla kakolweni ophelele, uwugoqe phakathi, uwufake kuma-microwave cishe imizuzwana engama-20, bese ubeka i-tomato salsa phezulu."

Futhi, ungakhohlwa ukuthi isibonelo sakho esihle sibaluleke kangakanani. Vumela izingane zakho zibone ukuthi uyakujabulela ukudla kwasekuseni nsuku zonke futhi uzinike isikhathi sako. Izingane zifunda kakhulu kulokho esikwenzayo.

Izinto ezibaluleke kakhulu okufanele uzikhumbule (Umyalezo Wokuya Ekhaya)

Ngakho-ke, bomama nobaba, ukudla kwasekuseni kwengane yakho akusikho nje ukudla okulula kokuqala usuku. Kuyinzuzo enkulu empilweni yengane yakho, ekukhuleni kwayo, ekufundeni kwayo, nasenjabulweni yayo usuku lonke . Njengoba kumatasa ekuseni, lokhu ngezinye izikhathi kungazwakala kuyinselele, kodwa ngokuhlela okuncane nokuzinikela, unganikeza ingane yakho ukudla kwasekuseni okunempilo nokumnandi nsuku zonke.

Lo mkhuba omuhle owunika ingane yakho uzoba yisisekelo esiqinile sekusasa elinempilo impilo yayo yonke. Ngakho-ke, ake sicabange ngalokhu futhi sizame ukwenza isidlo sasekuseni sibe yinto eza kuqala enganeni yakho kusukela namuhla, akunjalo? Uma uneminye imibuzo ngalokhu, ungabuza udokotela womndeni wakho noma isazi sokudla okunempilo.

` Isidlo sasekuseni, Ukudla Okunomsoco Kwezingane, Isidlo sasekuseni Esinempilo, Izingane Zesikole, Ukubaluleka Kwesidlo sasekuseni, Impilo Yezingane, Ukudla Okunomsoco