Ungazigcina kanjani izingane zijabule ngokudla okungabizi kakhulu nokunomsoco? (Ukudla Okunempilo Okungabizi Kakhulu Kwezingane)

Njengomama noma ubaba, enye yezinselele ezinkulu obhekene nazo ukunikeza izingane zakho ukudla okuhle nokunomsoco, ngisho noma kubhajethi encane. Ngezinye izikhathi uzibuza, 'Ngingabapha kanjani laba bantwana ukudla okuhle futhi ngibagcine besuthi, kuyilapho nginciphisa izindleko?' Kuyinselele yangempela. Kodwa ungakhathazeki, namuhla sizoxoxa ngezixazululo ezilula zalokhu. Uma ulandela lawa macebiso, ungagcina ingane yakho ijabule ngokuyipha ukudla okunempilo nokungabizi.

Ingabe kufanele sifundise ingane yakho ukulalela umzimba wayo?

Okokuqala, ake sibheke ukuthi singabasiza kanjani abantwana bethu ukuba baqaphele lokho imizimba yabo ebatshela kona. Lokhu kuyinto ebaluleke kakhulu. Kalula nje, kumayelana nokubafundisa ukuthi baziqondele bona ukuthi balambile noma basuthi .

Cabanga nje, uma ufundisa ingane lo mkhuba kusukela esemncane, ungamvimbela ekudleni ngokweqile noma ekulambeni lapho ekhula. Kungaba usizo olukhulu ekugcineni isisindo esinempilo.

Ukwenza kanjani lokhu?

• Khuluma nengane yakho: Uma ingane yakho ihlala phansi ukuze idle, noma icela ukudla, ungabuza, "Ingabe ingane yakho ilambile ngempela? Ingabe kukhona umsindo esiswini sayo? Noma ingabe ikhanda layo liyabuhlungu?" Ngezinye izikhathi izingane ezincane zingaphathwa yikhanda uma zilambile, noma zingaba nolaka kancane. Lezi yizimpawu umzimba wazo ozinikeza zona.
• Fundisa ingane yakho izimpawu zendlala: Fundisa ingane yakho ukuthi izinto ezifana nomuzwa 'wokubhodla', ukubhonga kwesisu, ngezinye izikhathi ukuzizwa ukhathele kancane, ubuthakathaka, kanye nobunzima bokugxilisa ingqondo kungaba izimpawu zendlala. Buza kalula, "Ingabe isisu sakho senza umsindo omncane uma ulambile, ndodana?"
• Izimpawu zokugcwala nazo zibalulekile: Kunjalo nomuzwa wokuthi 'sekwanele manje'. Fundisa ingane yakho ukuthi uma isisuthi kancane, izizwa sengathi ayisakwazi ukudla. Ezinye izingane zizama ukudla konke okusesitsheni sazo ngisho noma sezisuthi, noma thina siziphoqelela ukuba zidle. Ungaziphoqi. 'Ingabe indodana/indodakazi yakho izizwa isuthi manje?' Zibuze ngothando, 'Ingabe kukhona indawo esiswini sakho yokudla okwengeziwe?'
• Lalela ingane yakho: Into ebaluleke kakhulu ukulalela ingane yakho, kungakhathaliseki ukuthi ithi, "Angilambile" noma "Sengikhathele." Ungamphoqi ukuba adle. Mfundise ukuthemba imizimba yakhe. Lokhu kuzosiza ingane yakhe ukuthi ifunde ukuthemba izimpawu zomzimba wakhe.

Khumbula, lokhu ngeke kwenzeke ngobusuku obubodwa. Ngokuhamba kwesikhathi, ingane yakho izoba nekhono lokuqaphela lokho umzimba wayo oyitshela kona. Yiba nesineke ngalokhu.

Masikwenze umkhuba ukuletha ukudla nokudla okulula ngesikhathi.

Into yesibili ebalulekile ukunikeza izingane ukudla okuyinhloko okuthathu ngezikhathi ezijwayelekile, kube nokudla okulula okukodwa noma okubili phakathi . Lokhu kuqinisekisa ukuthi umzimba wengane uthola izakhamzimba ozidingayo, futhi kubanika amandla okugijima, ukudlala nokufunda usuku lonke.

Kungani kubalulekile ukondla ngalesi sikhathi?

Cabanga ngakho, izingane zethu ezincane zifana nemishini egijimayo, akunjalo? Zidinga amandla ngaso sonke isikhathi. Uma zingadli okuthile njalo emahoreni angu-3-4, ziyakhathala ngokushesha, zilambe futhi zizame ukudla okuningi ekudleni okulandelayo. Bese ngezinye izikhathi zidla okungaphezu kwalokho okufanele, okungaholela ekungakhululeki esiswini nasekuvuvukeni.

Futhi, ukondla ngesikhathi esifanele kusiza ukugcina izinga likashukela egazini lengane. Lokhu kubaluleke kakhulu ekusebenzeni kobuchopho bayo, ekugxiliseni ingqondo, ekufundeni nasekudlaleni. Ukushintshashintsha okungazelelwe kwamazinga kashukela egazini nakho kungathinta imizwa yabo.

Nasi isibonelo seshejuli:

Lesi yisibonelo nje, ungayilungisa ngokwemisebenzi yakho yasekhaya yansuku zonke kanye nesimiso sesikole sengane yakho.

• Ukudla kwasekuseni: 7.30am - 8.30am (kuye ngokuthi isikole siqala nini)
• Isidlo sasemini: Phakathi kuka-10:30 - 11:30 ekuseni (kuye ngokuthi isikhathi sesikole singakanani)
• *Qaphela:* Ezinye izikole zingase ziphake isidlo sasemini sekwephuzile kunalesi. Uma igebe phakathi kokudla kwasekuseni nesidlo sasemini lingaphezu kwamahora ama-4, ungavunyelwa ukuthatha okuthile ekuseni, njengesithelo esincane noma i-yogurt.
• Ukudla okulula kwasemini: Phakathi kuka-2.30 - 3.30 ntambama (uma ufika ekhaya uvela esikoleni)
• Isidlo sakusihlwa: Phakathi kuka-6:00 ntambama - 7:00 ntambama (Ukudla isidlo sakusihlwa kusenesikhathi kulula ezinganeni ezincane ukukugaya)

Manje bheka, kulolu hlelo, ukudla okulula kwasemini kunikezwa ukuvala igebe elikhulu phakathi kwesidlo sasemini nesakusihlwa. Lokhu kuzovimbela ingane ukuthi ilambe kakhulu ngesikhathi sesidlo sakusihlwa futhi kuzosiza ekulawuleni ukudla ngokweqile okungadingekile.

Into ebaluleke kakhulu ukuqinisekisa ukuthi ingane yakho iphuza amanzi amaningi phakathi kokudla. Ngezinye izikhathi izingane zingazizwa zilambile ngisho noma zomile. Ngakho-ke zikhumbuze ukuthi ziphuze amanzi njalo.

Ake sikhethe ukudla okungabizi kodwa okucebile nge-fiber namaprotheni.

Into yesithathu newusizo kakhulu ukukhetha ukudla esikunikeza izingane zethu, ikakhulukazi ukudla okulula, okucebile nge-fiber namaprotheni . Lokhu kudla akugcini nje ngokugcwalisa isisu sengane ngokushesha, kodwa futhi kuyayigcina igcwele isikhathi eside.

Kungani i-fiber namaprotheni kukuhle kangaka?

Kalula nje, kuthatha umzimba isikhathi eside ukugaya lezi zakhi ezimbili. Lokho kusho ukuthi, njengoba lokhu kudla kuhlala esiswini somntwana isikhathi eside, ngeke aphinde alambe ngokushesha. Lokho kuzonciphisa nenani lezikhathi athi ngazo, "Mama, ngilambile," akunjalo? I-fibre iyasiza futhi ekuvimbeleni ukuqunjelwa, kanti iphrotheni isiza umzimba ukuthi ukhule futhi uqinise imisipha.

Uyitholaphi le fiber?

• Izithelo: Noma yisiphi isithelo silungele i-fiber, njengobhanana, umango, ama-papaya, ama-guava, ama-orenji, ama-tangerine, amaphayinaphu, ama-guava, kanye namakhabe. Kungcono kakhulu ukunikeza izithelo ezingadliwa ne-peel (zihlanzwe kahle), ngoba i-peel iqukethe i-fiber eningi kakhulu.
• Imifino:Yonke imifino iqukethe i-fiber, njengezaqathi, ubhontshisi, iklabishi, isipinashi, ubhontshisi, ama-turnip, ithanga, kanye ne-okra. Imifino enesitashi efana namazambane namazambane amnandi nayo ilungile, kodwa yinikeze ngokulinganisela nemifino eluhlaza enamaqabunga kanye neminye imifino.
• Okusanhlamvu Okuphelele: Ilayisi elinsundu, i-buckwheat, i-oats, ufulawa we-atta, ibhali, njll. Uma ukhetha isinkwa, khetha isinkwa sokusanhlamvu okuphelele.

Yikuphi ukudla okucebile ngamaprotheni?

• Imifino efana ne-lentile, ubhontshisi oluhlaza, ubhontshisi oluhlaza, kanye nobhontshisi: Lezi ziyimithombo emihle yamaprotheni abalulekile emakhaya ethu futhi angathengwa ngentengo ephansi. Zibilise, wenze isobho, wenze ama-vada, bese uwafaka kunoma yisiphi isidlo.
• Ushizi, ubisi, iyogathi, ubisi olunamafutha aphansi: Lokhu kunikeza i-calcium kanye neprotheni enhle. Khetha iyogathi enoshukela ophansi.
• Inhlanzi, inyama, inkukhu, inhlanzi eyomisiwe: Zisike zibe yizicucu ezincane okulula ukuthi izingane zigaywe, bese uzipheka kahle. Kungcono ukuzipheka usebenzisa amafutha amancane.
• Amaqanda: Iqanda elilodwa ngosuku liwumthombo omuhle wamaprotheni nokudla okunomsoco. Ungaliphakela libilisiwe, lenziwe i-omelet, noma lixutshwe nemifino.
• Amantongomane nebhotela lamantongomane: Izinto ezifana nama-cashew, amantongomane, nama-alimondi. Kodwa-ke, njengoba amantongomane aphelele angaminyanisa izingane ezingaphansi kweminyaka emi-5 ubudala, wanike njengempuphu noma njenge-spread njengebhotela lamantongomane (ngaphandle uma ingane ingezwani nokudla).

Amathiphu okukhetha ukudla okuhle kwesabelomali sakho

Manje cishe uyazibuza, 'Ngizoyitholaphi imali yokuthenga konke lokhu?' Kuyiqiniso, kunzima ukuthenga izinto nsuku zonke. Kodwa uma ucabanga ngakho, kunezindlela zokunikeza ingane yakho lokhu kudla okunomsoco ngentengo ephansi.

• Ukudla okusekhabetheni kubiza kancane kunokudla okusefrijini: Ngokuvamile, ukudla okomile okupakishwe kusengaphambili (`Izabelo Ezomile`) kushibhile kunezinto ezintsha ezidinga ukupakishwa. Isibonelo, iphakethe lama-chickpeas, ikhilo lama-lentile, ikhilo lelayisi.
• Sebenzisa lokho onakho ekhaya: Unayo isinkwa? Bese usiphakela nesitshulu se-lentil. Unayo ilayisi elisele? Yenza ibhola elincane lelayisi nge-sambol kakhukhunathi neqanda. Uma unebhotela lamantongomane, liphakela nebhanana. Uma ucabanga ngakho, ungenza isidlo esimnandi nesinomsoco ngezinto onazo ekhaya.
• Kunezithelo nemifino eshibhile unyaka wonke: Ubhanana, upapaya, umango (ngesizini), izaqathi, ubhontshisi, amathanga, kanye ne-okra kuvame ukutholakala ngamanani afanele unyaka wonke. Zisebenzise. Ungazithola zishibhile nakakhulu uma uya emakethe yamasonto onke.
• Izithelo nemifino eqandisiwe noma esemathinini nazo ziyizinketho ezinhle: Ngezinye izikhathi, lapho izithelo nemifino emisha ingekho, kungumqondo omuhle ukusebenzisa inhlanzi esemathinini, uphizi osemathinini, noma imifino eqandisiwe (uphawu oluhle). Kodwa uma uphakela ukudla okusemathinini, qaphela okuqukethwe usawoti (i-sodium). Esikhundleni sezithelo ezisemathinini ezinoshukela owengeziwe, khetha lezo ezikujusi wazo.
• Ukudla okulula ongakuthatha ohambweni:Izinto ezifana nephakethe le-popcorn, i-murukku eyenziwe ekhaya, ama-chickpeas abilisiwe ebhokisini elincane, ama-crackers anebhotela lamakinati, kanye nebhanana kulula ukuhamba nawo ohambweni, futhi kuhle futhi ukupha ingane yakho uma ilambile.

Okubalulekile: Uma wethula ukudla okusha ezinganeni, ungaziniki ukudla okuningi ngesikhathi esisodwa. Zinike okuncane ngesikhathi bese ubona ukuthi ziyakuthanda yini noma azikuthandi yini. Ungayeki ukudla ngoba azikuthandi, zama futhi ngemva kwezinsuku ezimbalwa ngendlela ehlukile.

Ngakho-ke, ake sizikhumbuze ngalokho esiphinde sakhuluma ngakho? (Umyalezo Wokuya Ekhaya)

Ngakho-ke, omama nobaba bethu abathandekayo, cishe niyaqonda manje, akunjalo? Akunzima kangako ukunikeza izingane zethu ukudla okunempilo nokunelisayo, ngisho nangezindleko eziphansi.

• Okokuqala, fundisa ingane yakho ukulalela umzimba wayo. Msize aqonde uma elambile noma esuthi.
• Okwesibili, banike ukudla nokudla okulula ngesikhathi esifanele. Lokhu kuzobasiza bahlale benamandla usuku lonke.
• Okwesithathu, khetha ukudla okucebile nge-fiber namaprotheni, futhi okungabizi kakhulu. Faka izithelo, imifino, okusanhlamvu, ubhontshisi namaqanda ekudleni kwakho njalo.
• Futhi, yiba nobuciko! Zama ukwenza ukudla okumnandi nokunomsoco ngezinto onazo ekhaya. Cela ingane yakho ukuthi isize ngemisebenzi emincane, njengokukhetha nokulungisa ukudla. Ngaleyo ndlela, izothanda ukudla kakhulu.

Ungakhohlwa: Ingane ngayinye ihlukile. Lokho ingane eyodwa ekuthandayo kungase kungabi yilokho enye ingane engakuthandi. Into ebaluleke kakhulu ukuyisiza ihlakulele imikhuba emihle yokudla ngesineke nothando. Akudingeki ukuthi udlule kulolu hambo wedwa, futhi uma kudingeka, ungacela iseluleko kuchwepheshe wezokudla noma kudokotela womndeni wakho.

Sengathi nonke ningaba nesikhathi esimnandi nezingane ezinempilo nezijabule!

Ukudla kwezingane, ukudla okunomsoco, ukudla okungabizi kakhulu, indlala yezingane, ukudla okulula, i-fiber, amaprotheni