Ingabe ukhathazekile ngokudla okunempilo kanye nokufaneleka kwempilo yengane yakho? Ake sixoxe!

Bomama nobaba, nonke nifuna ukubona ingane yenu iphilile, ijabule futhi inamandla. Akunjalo? Ngakho-ke, izinto ezimbili ezibaluleke kakhulu kule mpilo, injabulo, nokukhula kwengane ukudla okunempilo kanye nokuzivocavoca umzimba okwanele , okungukuthi, ukuqina komzimba . Njengoba nje isihlahla esihle sidinga inhlabathi enhle, amanzi, kanye nokukhanya kwelanga ukuze sikhule, izingane zethu ezincane azikwazi ukuphila ngaphandle kwalezi zinto.

Kungani lokhu kudla okunempilo kubaluleke kangaka?

Cabanga ngakho, ingane ifana nesakhiwo esakhiwayo. Ukuze leso sakhiwo sibe siqinile futhi sibe sihle, udinga izithako ezinhle kakhulu. Yileyo ndlela umzimba nengqondo yengane okudinga ngayo ukudla okunempilo .

Kuyini lokhu "kondleka okuhle"?

Kalula nje, ukulungiselela ukudla ngendlela enikeza zonke izakhamzimba ezidingekayo eminyakeni nasekukhuleni kwengane. Lokhu sikubiza nangokuthi ukudla okulinganiselayo . Kulokhu, izinto ezilandelayo kufanele zicatshangelwe:

• Ama-carbohydrate: Yilokhu okunikeza ingane yakho amandla okugijima, ukugxuma, ukudlala nokufunda usuku lonke. Lokhu kutholakala ekudleni okufana nelayisi, isinkwa, amazambane, okusanhlamvu , nama-noodle. Kodwa khumbula ukuthi ama-carbohydrate avela eziphuzweni ezinoshukela namabhisikidi awalungile kangako .
• Amaprotheni: Lawa abalulekile ekwakheni amangqamuzana omzimba, ekukhuleni kwemisipha, nasekuvikeleni ezifweni. Amaprotheni atholakala ekudleni okufana nenyama, inhlanzi, amaqanda , ubisi nemikhiqizo yobisi, amalentili, ama-chickpeas, nobhontshisi oluhlaza.
• Amafutha: Amafutha nawo ayadingeka emzimbeni. Amafutha abaluleke kakhulu ekukhuleni kobuchopho futhi asiza umzimba ukuthi umunce amavithamini athile. Kodwa sidinga ukukhetha uhlobo olufanele lwamafutha . Amafutha amahle atholakala ezintweni ezifana namafutha kakhukhunathi, amafutha omnqumo, amantongomane (njenge-cashews namakinati), kanye nama-avokhado. Kungcono ukunciphisa ukudla okuthosiwe nokudla okuqukethe amafutha e-trans (njengama-margarine athile nokudla okunokunambitheka okwenziwa ).
• Amavithamini Namaminerali : Lokhu kusiza ngezinto eziningi, njengokubona, amathambo aqinile, ukwakheka kwegazi, kanye nokumelana nezifo. Izithelo, imifino, namakhambi kugcwele lokhu. Kuhle kakhulu uma unganika ingane yakho okungenani izithelo nemifino emihlanu enemibala ngosuku.
• Amanzi: Amanzi abalulekile empilweni. Amanzi asiza ekulawuleni izinga lokushisa lomzimba wengane yakho, ekugayeni ukudla, nasekuthutheni izakhamzimba eziya emangqamuzaneni ayo. Vumela ingane yakho iphuze amanzi amancane usuku lonke.

Khumbula: Ikhwalithi yokudla okunikezwa ingane ibaluleke njengobuningi bayo.

Cabanga ngalezi zinto lapho ulungisa ukudla

• Ukusha: Sebenzisa imifino emisha eminingi, izithelo, nenyama nenhlanzi ngangokunokwenzeka.
• Nciphisa usawoti, ushukela, namafutha: Uma udla okuningi kwalokhu kusukela usemncane, uzoba sengozini enkulu yokuthola izifo ezifana nesifo sikashukela kanye nomfutho wegazi ophakeme njengoba ukhula.
• Izinhlobo Zokudla: Esikhundleni sokunikeza uhlobo olufanayo lokudla, nikeza izinhlobo ezahlukene zokudla nemibala. Lokhu kuzokhuthaza ingane yakho ukuba idle futhi kuyinike izakhamzimba ezahlukahlukene.
• Yenza izikhathi zokudla zibe yinto ejabulisayo: Ungamthethisi noma umgxeke ingane yakho ngesikhathi sokudla. Lapho wonke umndeni uhleli ndawonye, ​​​​uxoxa futhi udla ngenjabulo, isithakazelo somntwana sokudla siyakhula.

Kungani izingane zidinga ukuqina komzimba, okungukuthi, ukuba matasa?

Njengokudla okunempilo, ukuvivinya umzimba kubaluleke kakhulu ekukhuleni okunempilo kwengane. Ingane egijima futhi idlale inempilo futhi inamandla kakhulu kunengane ehlala phansi ithule.

Yiziphi izinzuzo zokuba nengane ekhuthele?

• Amathambo nemisipha eqinile: Lapho ingane igijima, igxuma, futhi idansa, amathambo nemisipha yayo iba namandla.
• Ukugcina isisindo esinempilo: Ukuzilolonga ngokomzimba kushisa amakhalori angadingekile futhi kusiza ukugcina isisindo esinempilo, okunciphisa ingozi yezinkinga ezifana nokukhuluphala ngokweqile .
• Ukuvikelwa ezifweni ezifana nesifo senhliziyo nesifo sikashukela: Ukuba matasa kusukela usemncane kunganciphisa ingozi yokuthola lezi zifo ezingathathelwana njengoba ukhula.
• Ubuthongo obuhle: Uma udlala kanzima futhi usebenza kanzima, uthola ubuthongo obuhle ebusuku.
• Impilo yengqondo: Ukuhlala umatasa kunciphisa ukucindezeleka kwengane , kwandisa injabulo, futhi kwakha ukuzethemba.
• Ukuthuthukiswa kwamakhono okuxhumana nabantu: Uma bedlala nezinye izingane, zifunda ngokuzenzakalelayo izinto ezifana nokwabelana, ukusebenza njengeqembu, kanye nokuhola.

Isikhathi esingakanani futhi hlobo luni lwemisebenzi emihle?

Lokhu kuyahlukahluka kuye ngobudala bomntwana.

• Unyaka ongu-1-2 (izingane ezincane): Okungenani amahora ama-3 ngosuku okuzivocavoca umzimba okuhlukahlukene. Lokhu kuhlanganisa ukugijima endlini, ukudlala ngamabhola, ukukhasa, nokudonsa amathoyizi amancane.
• Iminyaka engu-3-5 ubudala (izingane zasenkulisa): Okungenani amahora amathathu okuzilolonga ngokomzimba ngosuku. Okungenani ihora elilodwa lalokhu kufanele lenziwe emisebenzini ekwenza ujuluke kakhudlwana futhi uphefumule ngokushesha (isib. ukugijima, ukugxuma, ukugibela ibhayisikili, ukudansa).
• Iminyaka engu-6-17 ubudala (izingane ezifunda isikole kanye nentsha):Kufanele wenze okungenani ihora elilodwa lomsebenzi womzimba olinganiselayo kuya konamandla ngosuku. Lokhu kuhlanganisa ukuhamba ngokushesha, ukugijima, ukubhukuda, kanye nemidlalo yeqembu (ikhilikithi, i-volleyball). Kufanele futhi wenze izivivinyo zokuqinisa amathambo nemisipha (isib. ukukhwela izihlahla, ukugxuma, ukuphakamisa izinsimbi) okungenani izinsuku ezintathu ngesonto.

Into ebaluleke kakhulu ukuthi ingane ijabulele ukwenza lezo zinto. Ngemuva kwalokho izofuna ukuqhubeka izenza.

Masigcine izingane zimatasa, hhayi izigqila zobuchwepheshe!

Kulezi zinsuku, izingane eziningi zilutha i-TV, amafoni, kanye nemidlalo yekhompyutha. Ngenxa yalokhu, umsebenzi wazo unciphe kakhulu. Lokhu sikubiza ngokuthi isikhathi sesikrini .

• Kwabantwana abangaphansi kweminyaka emibili: Ukungabi nesikhathi sokubuka isikrini kungcono kakhulu . (Uma kudingeka ngokwemfundo, imizuzu embalwa nje nabazali)
• Ezinganeni ezineminyaka engu-2-5 ubudala: Akudingeki isikhathi esingaphezu kwehora elilodwa sesikrini ngosuku . Kulinganiselwe lokho ezinhlelweni zemfundo nekhwalithi.
• Kwabantwana abaneminyaka engaphezu kwengu-6 ubudala: Nciphisa isikhathi sesikrini. Futhi, hlela isikhathi sesikrini ngendlela engaphazamisi ukulala, umsebenzi womzimba, umsebenzi wesikole, noma isikhathi somndeni.

Izinto ongazenza njengabazali:

• Yiba yisibonelo: Zikhandle, dlala nezingane zakho. Uma zikubona uzivocavoca, nezingane zazo nazo zizoba nesithakazelo kukho.
• Yibani matasa njengomndeni: Hambani niye epaki ngempelasonto, niyogibela ibhayisikili, noma niyohambahamba ogwini lolwandle. Lokhu okuhlangenwe nakho okuhle kakhulu ezinganeni futhi kuqinisa izibopho zomndeni.
• Bandakanya izingane zakho emisebenzini yasekhaya: Cela izingane zakho zisize ngezinto ezifana nokuhlanza ingadi nokugeza imoto.
• Khuthaza ukudlala: Nika izingane ithuba lokudlala ngaphandle nokuxhumana nabangani. Qiniseka ukuthi uzigcina ziphephile.
• Beka imithetho yesikhathi sokubuka isikrini: Beka imithetho efana nokungabikho kwama-TV noma amakhompyutha emakamelweni okulala, kanye nokungabikho kwamafoni ngesikhathi sokudla.

Ukudla okunempilo kanye nokuqina komzimba kuyahambisana!

Cabanga ngakho, noma ngabe ufaka uphethiloli omuhle emotweni, ngeke kukusize ngalutho uma ungenawo umoya kuwo wonke amathayi amane. Ngendlela efanayo, uma udla kahle futhi ungazivivinyi, ngeke uthole okuningi kukho. Ngokufanayo, uma uzivocavoca kahle kodwa ungadli kahle, ngeke kukusize ngalutho. Ngakho-ke, lezi zinto ezimbili kudingeka zihambisane.

Izinselele ezincane komama nobaba!

• Wenzani kubantwana "abantshontsha ukudla"?
• Ungamphoqi ingane yakho ukuba imuphe ukudla. Lokhu kungase kuyenze ingathandi ukudla.
• Lungisa ngobuningi obuncane, ngezindlela ezahlukene. Mhlawumbe ungangeza imifino ongayithandi esobho, i-cutlet, noma ama-noodle ngokuyisika ibe yizicucu ezincane.
• Bandakanya ingane yakho ekulungiseleleni ukudla. Ngaleyo ndlela, cishe iyofuna ukudla lokho ekulungisile.
• Hlobisa ipuleti ngemibala nangobuhle.
• Uma ucela "ukudla okungenamsoco"?
• Kungcono ukunciphisa kunokuvimbela ngokuphelele. Finyelela esivumelwaneni njengokuthi, "Masidle ibha likashokoledi namuhla, kodwa sidle izithelo eziningi kusasa."
• Yenza ezinye izindlela ezinempilo ekhaya. Zama ijusi yezithelo eyenziwe ekhaya esikhundleni seziphuzo ezinoshukela ezithengwa esitolo, noma izithelo ezine-yogurt esikhundleni se-ayisikhilimu.

Okokugcina, izinto okufanele uzikhumbule (Umyalezo Wokuya Ekhaya)

• Izici ezimbili ezibalulekile ezinquma ikusasa elinempilo lengane yakho ukudla okunempilo kanye nokuzivocavoca umzimba okwanele.
• Nikeza ukudla okulinganiselayo . Kufanele kube nama-carbohydrate, amaprotheni, amafutha, amavithamini, namaminerali. Qiniseka ukuthi ufaka izithelo, imifino, namakhambi ekudleni kwakho kwansuku zonke.
• Nciphisa ushukela, usawoti, ukudla okunamafutha, kanye "nokudla okungenamsoco" ngangokunokwenzeka.
• Gcina ingane yakho imatasa . Mkhuthaze ukuthi agijime, agxume, futhi adlale. Nciphisa isikhathi sesikrini.
• Yiba yisibonelo esihle. Uma udla ukudla okunempilo futhi uhlala umatasa, izingane zakho zizolandela lokho.
• Yenza konke lokhu ngenjabulo nangothando . Ungavumeli izingane zakho zizizwe njengomthwalo.

Khumbula, akuzona zonke izingane ezifanayo. Sebenzisa lawa macebiso ngendlela efanela ingane yakho. Uma kudingeka, ungacela iseluleko kudokotela noma kuchwepheshe wezokudla. Imizamo yakho iyindlela engcono kakhulu yokutshala imali ekusaseni elinempilo nelijabulisayo lengane yakho!

Ukudla okunempilo kwezingane, ukuqina komzimba kwezingane, ukudla okunempilo, umsebenzi womzimba, ukudla okulinganiselayo, iseluleko sokuba ngumzali, isikhathi sokubuka isikrini