Ukulindela umntwana yisikhathi esikhethekile nesimnandi empilweni, akunjalo? Phakathi nalesi sikhathi, lapho impilo encane iqala ukwakheka emzimbeni wakho, ukuhlinzeka ngokudla okunempilo okungcono kakhulu kuwe nakumntanakho kuyinto eza kuqala. "Ingabe ngidinga ukudla abantu ababili manje?", "Ngidleni?", "Ngidleni?", njll. Cishe unemibuzo eminingi engqondweni yakho. Ungakhathazeki, kuyinto evamile kakhulu. Namuhla, sizoxoxa ngokudla kwakho ngesikhathi sokukhulelwa ngendlela elula nenobungane ukukusiza kulolu hambo.
Nansi indlela yokuhlela ukudla kwakho kwengane enempilo
Udinga amakhalori engeziwe angaba ngu-300 ngosuku kunangaphambi kokuba ukhulelwe (kanye nama-calories angu-600 uma uthwele amawele). Kodwa lokhu akusho ukuthi ungadla noma yini oyifunayo. Ufuna ukuthola ukudla okunomsoco okuningi ekudleni okudlayo, kokubili wena nomntanakho.
Kungaba nzima ukudla ngesikhathi uma uhlanza futhi ukhwehlela ekuseni ezinyangeni ezimbalwa zokuqala. Kodwa zama ukudla ukudla okunempilo ngangokunokwenzeka. Kubaluleke kakhulu futhi ukuthatha amavithamini okukhulelwa udokotela wakho akunike wona.
Ake sibone ukuthi yiziphi izakhamzimba ezibalulekile okufanele uzifake ekudleni kwakho phakathi nalesi sikhathi, nokuthi yikuphi ukudla okuqukethe zona.
| Izakhamzimba ezibalulekile | Kungani kubalulekile? | Kuthole kulokhu kudla |
|---|---|---|
| I-Folic Acid | Kubalulekile ukuvimbela ukukhubazeka kwe-neural tube ebuchosheni bomntwana kanye nomgogodla. Isibonelo yisimo esibizwa ngokuthi i-Spine Bifida . | Imifino eluhlaza okotshani njengespinashi nekale, amalentili, ama-chickpeas, ubhontshisi, ama-orenji, namavithamini anikezwe udokotela. |
| Insimbi | Umthamo wegazi lakho uyanda phakathi nalesi sikhathi. Lokhu kusiza ekuhlinzekeni ingane umoya-mpilo ewudingayo. Ukuntuleka kwensimbi kungabangela ukukhathala kanye ne-anemia. | Inyama yenkomo, inkukhu, inhlanzi, amaqanda, isoya, isipinashi, amalentili, amagilebhisi omisiwe, amadethi. Kungcono ukuthatha insimbi equkethe i-vitamin C (ulamula, i-orange) ukuze uyimunce kangcono. |
| I-calcium | Kubalulekile ukwakha amazinyo namathambo aqinile engane yakho. Kubalulekile futhi ukugcina amathambo akho eqinile. Ngaphandle kwalokho, i-calcium izothathwa emathanjeni akho futhi ungase ube nesifo sokuwohloka kwamathambo kamuva ekuphileni. | Ubisi, iyogathi, ushizi, inhlanzi encane enamagobolondo (ondlunkulu), ama-clam, imbewu yesesame, kanye nezinkalankala. |
| Amaprotheni | Kubalulekile ekukhuleni kwazo zonke izitho zomzimba, imisipha, kanye nezicubu zomntwana. | Amaqanda, inyama, inhlanzi, imikhiqizo yobisi, amalentili, ubhontshisi oluhlaza, ubhontshisi. |
| I-DHA (i-Omega-3) | Kubaluleke kakhulu ekuthuthukisweni kobuchopho kanye nokubona kwengane. | Izinhlanzi ezinamafutha njenge-salmon, i-tuna, ne-mackerel (cishe kabili ngesonto), kanye nezinhlobo ezithile zamaqanda. |
| I-Fiber | Kusiza ekuvimbeleni ukuqunjelwa, okuyinto evamile ngesikhathi sokukhulelwa. | Ilayisi elinsundu, i-buckwheat, i-oats, isinkwa esiphelele, imifino, izithelo (ikakhulukazi ubhanana, ama-papaya). |
Futhi, khumbula, kubaluleke kakhulu ukuphuza amanzi anele . Zama ukuphuza okungenani izingilazi zamanzi ezingu-8-10 ngosuku.
Ake sihlale kude nalokhu kudla isikhashana, akunjalo?
Nakuba kunezinto ezinhle kuwe nakumntanakho, kunezinto okufanele uzigweme nakanjani phakathi nalesi sikhathi. Ezinye zalezi zingaba yingozi enganeni yakho.
- Utshwala: Lokhu akuvunyelwe. Utshwala bungalimaza kakhulu ukukhula komntwana, bubangele ukuzalwa ngaphambi kwesikhathi , kanye nokukhubazeka kokuzalwa.
- Nciphisa i-caffeine:Ikhofi, itiye, ushokoledi, kanye neziphuzo ezibandayo kuqukethe i-caffeine. Kungcono ukunciphisa ukudla kwakho ikhofi kube yinkomishi eyodwa kuya kwezimbili ngosuku. Ukuphuza kakhulu kungandisa ingozi yokuzalwa unesisindo esiphansi.
- Izinhlanzi eziqukethe i-mercury eningi: Izinhlanzi ezinkulu zasolwandle ezifana noshaka, i-tilefish, kanye ne-tilefish ziqukethe i-mercury eningi. Lokhu kungalimaza isimiso sezinzwa somntwana wakho. Esikhundleni salokho, yidla izinhlanzi ezifana ne-salmon, i-mackerel, kanye ne-shrimp.
- Ubisi noshizi ongakaphekwanga: Gwema ushizi othambile (njenge-feta ne-brie) kanye nemikhiqizo eyenziwe ngobisi olungakaphekwanganganga . Lokhu kungaqukatha igciwane elibizwa ngokuthi i-Listeria , elingalimaza ingane yakho. Hlola ilebula bese usebenzisa kuphela imikhiqizo ethi "i-pasteurized."
- Inyama eluhlaza noma engaphekiwe kahle: Gwema i-sushi eluhlaza, inyama engaphekiwe kahle (i-steak ephakathi nendawo nengavamile), namaqanda aluhlaza (angatholakala kwamanye amasoso). Lokhu kungaqukatha amagciwane ayingozi.
Wenzani uma unezinkinga ezifana nokulahlekelwa yisifiso sokudla nokuhlanza?
Ukukhulelwa akuhlali kuyinto ejabulisayo. Kungase kube nezikhathi lapho uzizwa sengathi awufuni ngisho nokudla.
- Uma Ugula Ekuseni : Yidla okuthile okomile, njengebhisikidi elilodwa noma amabili e-cream cracker, ngaphambi kokuvuka embhedeni ekuseni. Yidla ukudla okuncane okuningana phakathi nosuku esikhundleni sokudla ukudla okukhulu. Ukuphuza itiye le-ginger nakho kuyasiza abanye abantu. Gwema ukudla okunamafutha, okubabayo, nokuthosiwe.
- Ukuqunjelwa: Yidla ukudla okune-fiber eningi (izithelo, imifino, ilayisi le-bran). Phuza amanzi amaningi. Lokhu kungasiza ekulawuleni lokhu ngezinga elikhulu. Uma kunzima, khuluma nodokotela wakho.
- Isilungulela: Yidla ukudla okuncane kunokudla ukudla okuningi. Nciphisa ukudla okubabayo nokunamafutha. Abanye abantu bathola impumuzo ngokuphuza ingilazi yobisi ngaphambi nje kokudla.
Ungalokothi udle ukudla ukuze wehlise isisindo ngesikhathi sokukhulelwa. Kunganciphisa wena nomntwana wakho izakhamzimba abazidingayo ukuze nihlale niphilile. Uma unenkinga ngokukhula kwesisindo sakho, umuntu ongcono kakhulu ongakhuluma naye udokotela wakho.
Izifiso Zokukhulelwa kanye ne-Pica
Kuvamile ukuba nezifiso ngesikhathi sokukhulelwa, noma izifiso . Kulungile ukufisa izinto ezifana nomango, ama-pickle, ne-ayisikhilimu. Kodwa uma kuphazamisa ukudla okunempilo, udinga ukukulawula kancane.
Nokho, ngezinye izikhathi izinto azidliwa, isibonelo , inhlabathi, ubumba, izinti zoshokoledi, umlotha, ama-ice cubes.Ungase ube nesifiso esikhulu sokudla izinto ezinjengalezi. Lesi simo sibizwa ngokuthi i-Pica . Lokhu kungaba uphawu lokuntuleka kokudla okunempilo njengokuntuleka kwensimbi. Uma unesifiso sezinto ezingajwayelekile ezinjengalezi, ungazidli. Ziyingozi kakhulu kuwe nakumntwana wakho. Tshela udokotela wakho ngalokhu ngokushesha. Uma udla into enobuthi ngengozi, ungashayela ne-National Poison Information Center e-Colombo National Hospital ukuze uthole iseluleko.
Umlayezo Wokuya Nawe Ekhaya
- Yenza ukudla kwakho kube nombala futhi kuhlukahlukene. Yidla imifino, izithelo, okusanhlamvu, amaprotheni kanye nemikhiqizo yobisi.
- Ungalokothi uyeke ukuthatha amavithamini (ikakhulukazi lawo aqukethe i-folic acid ne-iron) owanikezwe udokotela wakho.
- Gwema ngokuphelele utshwala, ukubhema, nokudla okungenampilo.
- Phuza amanzi anele. Hlala unamanzi usuku lonke.
- Uma unenkinga ngokudla kwakho, isisindo sakho, noma enye inkinga yezempilo, khuluma nodokotela wakho ngokukhululekile ngayo. Ungesabi noma ube namahloni.
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