Ungayenzela kanjani ingane yakho ukudla okulula okunempilo? Ake sibone!

Uma ingane yakho igijima idlala usuku lonke, ihlala ilambile, akunjalo? Ngakho-ke ukudla okuncane esikunikezayo ngalesi sikhathi, okungukuthi, ukudla okulula, kubaluleke kakhulu. Kodwa kubaluleke kakhulu kunokumane unike okuthile ukuze kugcwale isisu, kubaluleke kakhulu ukuthi ingane ithole ukudla okunempilo kukho. Namuhla, ake sixoxe ngokunye ukudla okulula okunempilo okungenziwa kalula ekhaya, okuhle emzimbeni wengane, futhi okumnandi.

Kungani ukudla okulula okunempilo kubalulekile enganeni?

Kalula nje, ingane ngumuntu okhuthele usuku lonke. Idinga amandla okudlala, izifundo zayo, nakho konke lokhu. Ithola lawo mandla kulezi ziphuzo ezinikezwa phakathi kokudla okuyinhloko. Futhi, lezi ziphuzo zisiza ekuhlinzekeni izakhamzimba ezidingekayo ekukhuleni kwengane, njengamavithamini namaminerali .

Kodwa-ke, akwanele ukuthi ukudla okulula esikunikezayo kube ushukela namafutha kuphela. Kufanele kube nokulinganisela . Ikakhulukazi, kufanele sigxile kwizakhamzimba ezimbili ezibalulekile empilweni yengane. Lezi yi -fiber namaprotheni . Uma lokhu kokubili kuhlinzekwa kahle, ingane izoba nempilo futhi ibe namandla.

Iyini i-fiber? Kungani ingane iyidinga?

Cabanga ngale ndlela: I-fibre ifana nomshanelo omncane osebenza emizimbeni yethu. I-fibre ekudleni esikudlayo yenza izingane zethu zizizwe zisuthi ngokushesha. Lokhu kunciphisa izifiso zazo zokudla nokudla okunoshukela. Akukhona lokho kuphela, i-fibre nayo ibalulekile ohlelweni lokugaya ukudla lwengane ukuze lusebenze kahle futhi luvimbele izinkinga ezifana nokuqunjelwa. I-fibre itholakala kakhulu ezithelweni, emifino, kanye nokusanhlamvu okuphelele.

Okubalulekile: Uma unikeza ingane yakho ukudla okune-fiber eningi, kufanele futhi uqiniseke ukuthi iphuza amanzi amaningi. Kulapho-ke kuphela lapho uzothola khona izinzuzo ezigcwele ze-fiber. Ngaphandle kwalokho, ungase uzwe ukungakhululeki esiswini.

Ngakho-ke kwenzekani ngeprotheni?

Amaprotheni abalulekile ekukhuleni kwengane. Njengoba nje izitini zidingeka ukwakha indlu, amaprotheni abalulekile ekukhuleni kwemisipha yengane, amathambo aqine, kanye nesikhumba, izinzipho, nezinwele kube nempilo. Amaprotheni futhi asiza ingane ukuthola amandla usuku lonke. Amaprotheni abaluleke kakhulu enganeni ukuthi ilulame ngokushesha lapho igula futhi igcine amasosha omzimba wayo esezingeni elihle. Amaprotheni amaningi ekudleni okufana namaqanda, inyama, inhlanzi, imikhiqizo yobisi, kanye namantongomane.

Ngakho-ke, ulwenza kanjani lolu hlobo lokudla okulula okunempilo?

Lokhu kulula kakhulu. Okumele ukwenze nje ukwengeza ukudla okubili okuvela emaqenjini okudla amahlanu – izithelo, imifino, okusanhlamvu, ukudla okucebile ngamaprotheni, kanye nobisi – bese unikeza ingane yakho. Enye i-fiber.Kudingeka kube kuningi, futhi amaprotheni adinga ukuba maningi.

Cabanga ngakho njengabangane ababili. Abantu ababili basebenza kangcono ndawonye kunabantu ababodwa. Yileyo ndlela lokhu kudla okubili okusebenza ngayo ndawonye. Izinzuzo zesinye zithuthukiswa esinye.

Isinyathelo 1: Khetha ukudla okune-fiber ephezulu

Okokuqala, ake sibheke ukukhetha ukudla okucebile nge-fiber okuzogcwalisa isisu sengane yakho futhi kumsize ukuthi agaye kahle. Ungakhetha okunye kwalokhu:

• Izithelo: Noma yisiphi isithelo ingane yakho esithandayo. Isibonelo, ubhanana, ucezu lwemango, ucezu lwepapaya, i-orenji, amagilebhisi, ucezu lwekhabe. Izingane ziyazithanda lezi ngenxa yobumnandi bazo bemvelo. Ziphinde zinikeze amavithamini amaningi.
• Imifino: Izingcezu zekhukhamba, isanqante (esiluhlaza noma esibilisiwe), izingcezu zikatamatisi, upelepele, njll. Lokhu kungcono ukudliwa kungaphekiwe. Ezinganeni ezincane, zingabiliswa kancane bese zichotshozwa. Ngisho nocezu lwelethisi lulungile.
• Okusanhlamvu: Ucezu lwesinkwa esiphelele, ama-crackers, noma okusanhlamvu okunoshukela omncane. Uma ukhetha lokhu, bheka amagama athi "okusanhlamvu okuphelele" ephaketheni. Lokhu kusho okusanhlamvu okunobhanana kukho. Ngisho ne-oats encane ilungile.

Isinyathelo sesi-2: Engeza ukudla okucebile ngamaprotheni kukho

Manje, kanye nokudla okucebile ngefayibha esikukhethile ngaphambilini, ake sengeze ukudla okucebile ngamaprotheni ukuze kunike ingane amandla futhi kusize ekukhuleni kwayo.

• Ukudla okucebile ngamaprotheni: Ibhotela lamantongomane elincane (kuphela uma ingane ingenawo umzimba ohluphayo), iqanda elibilisiwe, amantongomane abilisiwe njenge-chickpeas, ubhontshisi oluhlaza, noma uphizi, noma amantongomane ambalwa afana nama-alimondi nama-cashew (lokhu kungaba yingozi yokuminza uma kunikezwa izingane ezincane, ngakho-ke kufanele kunikezwe ngofulawa noma njengebhotela, futhi ngokucophelela). Unganikeza nenhlanzi encane noma inkukhu ebilisiwe.
• Ukudla kobisi: Ingilazi yobisi (ubisi olusha noma ubisi oluyimpuphu olugcwele ukhilimu), iyogathi enamafutha aphansi, kanye noshizi. Lokhu kunikeza ingane yakho izakhamzimba ezifana ne-calcium eziqinisa amathambo ayo. Ubisi olunamafutha amancane luyindlela enhle futhi.

Uyabona? Kulula kakhulu, akunjalo? Uma ufaka i-fiber namaprotheni ngale ndlela, ukudla okunomsoco ingane yakho ekutholayo kuyandiswa kakhulu. Futhi, awumenzi ingane yakho ibe nesithukuthezi ngokuyinika uhlobo olufanayo lokudla.

Ukudla okulula okunempilo okulula ukukupheka

Kulungile, manje ake sibheke imibono yokudla okulula okunempilo ongakwenzela ekhaya ngokushesha, izingane zakho ezizoyithanda. Lokhu akuthathi isikhathi esiningi ukukwenza.

• Okusanhlamvu okunoshukela omncane kanye nobisi olunamafutha amancane:

Cabanga ngengane yakho encane ibuya ekudlaleni bese ithi ilambile. Nakhu ongamnika khona manjalo. Faka cishe ama-ounces angu-8 (240 ml) obisi enkomishini yokusanhlamvu. Kodwa-ke, lapho ukhetha okusanhlamvu, qiniseka ukuthi kushukela omncane kakhulu.Qiniseka ukuthi ukhetha uhlobo oluthile. Isibonelo, okusanhlamvu okufana neCheerios, iKix, kanye neWheaties kuhle. Kuqukethe i-fiber, ekusiza ukuthi ugcwale, kanti ubisi lunikeza amaprotheni.

• Izithelo neYogurt:

Lokhu futhi kuyinhlanganisela emnandi kakhulu futhi enomsoco. Engeza isithelo esingangebhola lethenisi (isb., i-apula, i-orenji) enkomishini yeyogathi (cishe ama-ounces angu-8), noma cishe isigamu sendebe yezingcezu zezithelo ozithandayo. Iyogathi inikeza amaprotheni ne-calcium, kuyilapho izithelo zinikeza i-fiber namavithamini. Uma ingane yakho ifaka izithelo ezimibalabala, izozidla ngokuzithandela. Ubhanana, umango, nama-papaya nakho kuyamnandi kakhulu.

• I-tortilla kakolweni ophelele kanye nebhotela lamantongomane:

Lolu uhlobo oluhlukile lokudla okulula. Thatha i-tortilla kakolweni ophelele, usakaze isipuni esisodwa noma ezimbili zebhotela lamakinati kuyo, bese uyigoqa bese uyisika ibe ama-pinwheels. Izingane ziyazithanda lezi zinhlobo. I-tortilla inikeza i-fiber, kanti ibhotela lamakinati linikeza amaprotheni. Kodwa khumbula, nikeza ibhotela lamakinati kuphela uma wazi ukuthi ingane yakho ayinayo i-allergy kuyo. Noma ungayifaka ushizi okhilimu kuyo.

• Imifino kanye noshizi:

Sika imifino efana nokhukhamba kanye nopelepele ube yizicucu ezincane, engeza izicucu ezimbalwa zikatamatisi, bese ukhonza noshizi (cishe usayizi womunwe wakho wokukhomba, cishe i-ounce elilodwa). Ushizi unikeza amaprotheni ne-calcium, kuyilapho imifino ihlinzeka nge-fiber namavithamini. Izingane ezindala zingadla nemifino eluhlaza njengezaqathi kanye ne-celery. Ziyakujabulela futhi ukudla lokhu nobisi.

• Isinkwa esithosiwe sikakolweni ophelele kanye neqanda elibilisiwe:

Lokhu ukudla okulula okusheshayo nokulula. Thosa ucezu lwesinkwa esithosiwe sikakolweni ophelele (noma nje esivamile) bese ubilisa iqanda. Yilokho kuphela! Isinkwa sinikeza i-fiber, kanti iqanda linikeza amaprotheni. Uma ingane yakho ikuthanda, ungasika iqanda libe yizicucu ezincane bese ulibeka esinkweni. Noma ungenza isaladi yamaqanda bese ulikhonza nesinkwa.

Umbono omncane: Uma uphakela izingane ukudla, kubaluleke kakhulu futhi ukukunikeza kahle. Uma usebenzisa imifino nezithelo ezimibalabala, futhi uma usika ukudla kube yizimo ezahlukene (isib., njengenkanyezi noma inhliziyo), intshisekelo yabo yokudla iyanda kakhulu. Ungenza lokhu kudla okulula kanye nengane yakho. Khona-ke ngeke nje bajabulele ukudla lokho abakwenzile, kodwa futhi bazothola ulwazi oluhle ngokudla.

Ngakho-ke, yiziphi izinto ezibaluleke kakhulu okudingeka sizikhumbule? (Umyalezo Wokuya Ekhaya)

Ukudla okulula okunika ingane yakho akufanele kube yinto yokwanelisa indlala yayo kuphela, kufanele kunikeze ukudla okunomsoco abakudingayo empilweni nasekukhuleni kwayo. Uma sikhumbula lezi zinto, kuzoba lula kakhulu.

• Kalula nje, indlela engcono kakhulu yokondla inja yakho ukuhlanganisa ukudla okune-fiber ephezulu nokudla okune-protein ephezulu. Lona umthetho wegolide.
• Izithelo, imifino, kanye nokudla okusanhlamvu okuphelele kuyizibonelo ezinhle zokudla okune-fiber eningi. Faka lokhu njalo ekudleni kwengane yakho.
• Izinto ezifana namaqanda, imikhiqizo yobisi, amantongomane, ibhotela lamakinati (uma ungenawo ama-allergies), inyama, nenhlanzi kunikeza amaprotheni.
• Kuhle kakhulu empilweni yengane yakho ukunciphisa inani lokudla okuthengwa esitolo okunoshukela omningi, amafutha, ukunambitheka okwenziwe, kanye nombala. Kunalokho, mnike ukudla okulula nokunempilo okwenziwe ekhaya okufana nalokhu.
• Uma ulungisa ukudla okulula okunempilo okufana nalokhu kanye nengane yakho, kuyayisiza ukuthi ihlakulele isimo sengqondo esihle ngokudla futhi izame ukunambitheka okusha.

Ngakho-ke, zama ukwenza ukudla okulula okunempilo komntwana wakho usebenzisa lezi zindlela ezilula kusukela namuhla. Ayikho injabulo enkulu kunokubona ingane yakho iphilile futhi ijabule, akunjalo? Uma uneminye imibuzo ngalokhu, ungabuza udokotela womndeni wakho noma isazi sokudla okunempilo.

Ukudla kwezingane, ukudla okulula okunempilo, ukudla okunomsoco, i-fiber, amaprotheni, ukudla kwezingane, ukudla kwekhwalithi ephezulu