Okokuqala, ngiyakuhalalisela wena nomndeni wakho! Phakathi nalesi sikhathi esihle, ingane yakho encane esibelethweni sakho idinga konke ukudla okunomsoco ekudingayo. Ngakho-ke, phakathi nalesi sikhathi, ungase ube nemibuzo efana nokuthi "Kufanele ngidle ini? Kufanele ngigweme ini?" Ungakhathazeki, kuyinto evamile. Namuhla, sizoxoxa ngokudla okuzuzisa kakhulu empilweni yakho neyengane yakho.
Kufanele uzilungiselele kanjani ukudla kwakho?
Ngesikhathi sokukhulelwa, umzimba wakho udinga amakhalori angaphezu kancane kunokujwayelekile. Kalula nje, cishe amakhalori angu-300 engeziwe ngosuku. Uma ubeletha amawele, leli nani lingaba amakhalori angu-600. Kodwa kubalulekile ukuthi la makhalori angaveli ekudleni okungenalutho, okungukuthi, iziphuzo ezinoshukela namaswidi. Kubalulekile ukudla ukudla okunempilo nokulinganiselayo .
Ezinyangeni ezimbalwa zokuqala, kungaba nzima kancane ukudla ngenxa yesicanucanu nokuhlanza (ukucasuka kwasekuseni). Kodwa zama ukugcina ukudla okulinganiselayo ngangokunokwenzeka. Kubalulekile futhi ukuthatha amavithamini okukhulelwa udokotela wakho akunike wona.
Khumbula, lokho okudlayo kuthinta ngqo ukukhula komntwana wakho, ngakho cabanga ngakho konke ukudla .
Izakhamzimba ezibalulekile kanye nokudla ongazithola kukho
Kubalulekile ukufaka ukudla okuhlukahlukene ekudleni kwakho ukuze uthole zonke izakhamzimba ozidingayo wena nomntanakho. Ake sibheke ukuthi ziyini lezi zakhamzimba ezibalulekile nokuthi ungazithola kuphi.
| Isigaba sezakhamzimba | Kungani kubalulekile? | Ukudla okutholakalayo |
|---|---|---|
| I-Folic Acid | Kubalulekile ukuvimbela ukukhubazeka kwe-neural tube ebuchosheni bomntwana kanye nomgogodla. | Imifino eluhlaza okotshani njengespinashi, ikale, ubhontshisi, ubhontshisi, amawolintshi kanye nobhontshisi. |
| Insimbi | Ukukhiqiza igazi, ukuthwala umoya-mpilo emzimbeni kamama nomntwana, nokuvimbela i-anemia. | Inyama yenkomo, inkukhu, inhlanzi, izikhupha zamaqanda, isipinashi, isoya, amalentili, omisiwe. |
| I-calcium | Kusiza amathambo namazinyo engane ukuthi aqine. Kubalulekile futhi empilweni yamathambo kamama. | Ubisi, iyogathi (ubisi olukhishwe amafutha amaningi), ushizi, inhlanzi encane enamagobolondo (i-salmon), imifino eluhlaza okotshani (i-broccoli), ubisi lwesoya. |
| Amaprotheni | Kubalulekile ekuthuthukisweni kwezitho zomzimba, imisipha kanye nobuchopho bomntwana. | Inyama, inhlanzi, amaqanda, imikhiqizo yobisi, ubhontshisi, uphizi, udali, ubhontshisi. |
| I-Vitamin C | Kwenza insimbi ibe lula emzimbeni ukuyimunca. Kuqinisa amasosha omzimba. | Amawolintshi, amagrephuphu, ama-lime, ama-strawberry, ama-papaya, utamatisi, upelepele. |
| I-Fiber | Ukuvimbela ukuqunjelwa, okuyinto evamile ngesikhathi sokukhulelwa. | I-Buckwheat, i-oats, irayisi elinsundu, isinkwa esiphelele, imifino, izithelo, ubhontshisi. |
Okunye okwengeziwe ngensimbi ne-calcium...
Ukuze insimbi imuncwe kahle, kungcono ukuyithatha nokudla okuqukethe i-vitamin C. Isibonelo, yidla isidlo esinomhluzi we-lentil kanye ne-lime encane. Futhi, umzimba udinga i-vitamin D ukuze umunce i-calcium kahle. Lesi sidingo singafezwa ngokuzibeka elangeni ekuseni nokudla ukudla okuqukethe i-vitamin D (amaqanda, inhlanzi).
Ukudla okufanele ukugweme ngesikhathi sokukhulelwa
Ukudla okuthile ngesikhathi sokukhulelwaKungaba yingozi kuwe nakumntanakho. Kubaluleke kakhulu ukuqaphela lokhu.
| Okufanele ukugweme | Isizathu |
|---|---|
| Utshwala | Kunobungozi obukhulu bokukhula okuphazamisekile, ukukhubazeka kwengqondo, kanye nokukhubazeka kokuzalwa enganeni. Yeka ngokuphelele. |
| Inyama eluhlaza noma engaphekiwe kahle, inhlanzi, namaqanda | Izifo ezibangelwa amagciwane eziyingozi njengeSalmonella neListeria zingavela. |
| Ubisi noshizi okungaphekwanga | Ushizi othambile njengo-feta no-Brie unobungozi bokutheleleka yi-Listeria. Hlola ilebula bese usebenzisa kuphela labo abathi "ku-pasteurized." |
| Inhlanzi enkulu equkethe i-mercury eningi | Izinhlanzi ezinkulu ezifana noshaka, i-tilefish, kanye ne-king mackerel zinamazinga aphezulu e-mercury. Lokhu kungalimaza uhlelo lwezinzwa lomntwana. Izinhlanzi ezincane ezifana ne-tilapia kanye ne-halibut ziphephile ukuzidla. |
| Ukudla i-caffeine ngokweqile | Ikhofi, itiye, ushokoledi, kanye neziphuzo ezibandayo kuqukethe i-caffeine. Nciphisa inani lekhofi oliphuzayo libe yinkomishi eyodwa noma ezimbili ngosuku. Cela iseluleko kudokotela wakho. |
Yini oyenzayo uma uzizwa ungakhululekile ngesikhathi sokukhulelwa?
Kujwayelekile ukuthi ubhekane nezinkinga ezincane phakathi nalesi sikhathi. Nazi ezinye izixazululo.
Ukugula Kwasekuseni
- Yidla okuthile okufana nama-cracker noma ucezu lwesinkwa esomile ngaphambi kokuvuka embhedeni ekuseni.
- Esikhundleni sokudla isidlo esikhulu ngesikhathi esisodwaYidla ukudla okuncane usuku lonke.
- Gwema ukudla okunamafutha nokunongiwe . Ukuphuza itiye lejinja nakho kuyabasiza abanye abantu.
Ukuqunjelwa
- Phuza okungenani izingilazi zamanzi ezingu-8-10 ngosuku.
- Yidla ukudla okune-fiber eningi (izithelo, imifino, okusanhlamvu okuphelele).
- Izithelo ezifana ne-guava ne-guava ziwusizo kakhulu.
Isilungulela
- Ungadli kakhulu ngesikhathi esisodwa, yidla ukudla okuncane okuningana.
- Abanye abantu bathola impumuzo ngokuphuza ingilazi yobisi ngaphambi kokudla.
- Nciphisa ukudla okunongwe kakhulu, okunamafutha kanye neziphuzo zezithelo ze-citrus (ijusi le-orange).
Ake sifunde futhi 'ngezifiso zokukhulelwa'
Kuvamile ukuba nezifiso zokudla ngesikhathi sokukhulelwa . Siphinde sikubize ngokuthi 'izifiso zokudla'. Uma unesifiso sokudla okuthile okunomsoco, kulungile ukukudla. Kodwa zama ukulawula izifiso zakho zokudla okumnandi nokunamafutha.
Kubaluleke kakhulu: Ngezinye izikhathi ungase uzizwe unesifiso sokudla okungewona ukudla, njengothuli, umlotha, izinti zoshokoledi, nama-ice cubes. Lesi simo sibizwa ngokuthi i-Pica . Lokhu kungabangelwa yinto efana nokuntuleka kwe-iron emzimbeni. Ungazidli lezi zinto nganoma yisiphi isizathu. Ziyingozi kakhulu kuwe nakumntwana wakho. Uma uhlangabezana nalesi sifiso, qiniseka ukuthi utshela udokotela wakho.
Ungazami ukudla ukudla okunempilo ukuze wehlise isisindo ngesikhathi sokukhulelwa. Kubalulekile ukuthola ukudla okunempilo okudingayo ukuze uhlale uphilile wena nomntwana wakho.
Umlayezo Wokuya Nawe Ekhaya
- Yenza ukudla kwakho kube nombala futhi kuhluke . Esikhundleni sokudla into efanayo nsuku zonke, engeza imifino ehlukahlukene, izithelo, kanye nokusanhlamvu ekudleni kwakho.
- Ungaphuthelwa ngisho usuku olulodwa lwamavithamini okukhulelwa , ikakhulukazi iphilisi le-folic acid, elinikezwa udokotela wakho.
- Gwema ngokuphelele ukudla okungenampilo njengotshwala, inyama eluhlaza nenhlanzi, kanye nemikhiqizo yobisi engaphekiwe.
- Phuza amanzi amaningi usuku lonke. Kubaluleke kakhulu empilweni yakho neyengane yakho.
- Khuluma nodokotela wakho kuqala nganoma yimaphi amavithamini engeziwe owathathayo noma yiziphi izinkinga zokudla ongase ube nazo.
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