Omunye wemibuzo emikhulu omama abaningi abancelisayo abanayo ukuthi, "Ingabe ukudla engikudlayo kuzothinta ubisi lwami?" Sithola iseluleko emndenini, ezihlotsheni nakubangani. Abanye bathi, "Ungadli ilayisi, kuzokuphazamisa isisu sakho," futhi "Uma udla lokhu, ubisi lwakho luzokwanda." Ngakho-ke, nawe ubambekile futhi awukwazi ukuthola ukuthi yikuphi kwalokhu okulungile ngempela? Ungakhathazeki, namuhla sizofunda ngqo ngokudla komama oncelisayo (Ukudla Kokuncelisa).
Ingabe ukudla kwakho kuyawuthinta ngempela ubisi lwakho?
Kalula nje, kungakhathaliseki ukuthi udlani, umzimba wakho wenza izimangaliso futhi ukhiqiza izakhamzimba ingane yakho ezidingayo ngaso sonke isikhathi. Kuwumklamo omuhle wemvelo. Lokho kusho ukuthi akudingeki udle ukudla okuthile ukuze unike ingane yakho ubisi olunomsoco. Kodwa, kukhona olunye uhlangothi lwalokhu.
Uma udla ukudla okunempilo nokulinganiselayo , akugcini nje ngokwandisa inani lokudla okunomsoco lobisi lwakho, kodwa okubaluleke kakhulu, kunikeza umzimba wakho amandla nokudla okudingayo . Cabanga ngakho, umzimba wakho ukhiqiza ukudla okunomsoco okuphelele okudingwa ngomunye umuntu ukuze aphile. Ngakho-ke kunengqondo ukuthi udinga amandla engeziwe, akunjalo? Kuphela uma uphilile futhi unamandla lapho uzokwazi ukunakekela kahle ingane yakho.
Khumbula, kubaluleke kakhulu ukuphuza amanzi amaningi ngesikhathi uncelisa. Zama ukuphuza okungenani amalitha angu-2-3 amanzi ngosuku.
Ukwakheka kobisi lwebele nakho kuyamangalisa. Lapho umntwana eqala ukuphuza ubisi, ubisi oluphumayo (ubisi lwangaphambili) luba namanzi amaningi. Luqeda ukoma komntwana. Ngemva kokuphuza isikhashana, ubisi oluphumayo (ubisi lwangemuva) luba lukhulu, lukhulu, futhi lunomsoco. Yilokho okugcwalisa isisu somntwana futhi kunikeze izakhamzimba ezidingekayo ukuze akhule.
Ngakho-ke yiziphi izinto ezinhle kakhulu ongazengeza ekudleni?
Ngesikhathi uncelisa, udinga amakhalori engeziwe angaba ngu-500 ngosuku. Lokho kufana nokudla okuncane kakhulu. Kodwa kubalulekile ukuthola la makhalori ekudleni okunempilo hhayi ekudleni okungenamsoco.
Ake sibheke ithebula elingezansi ukuze sibone ukuthi yini okufanele uyengeze ekudleni kwakho.
| Isigaba sokudla okunempilo | Izibonelo nokubaluleka |
|---|---|
| Iphrotheni Engenamafutha | Lokhu kunikeza umzimba ama-amino acid abalulekile. Lokhu kubaluleke kakhulu ukukunika amandla owadingayo. Izibonelo: Inkukhu, inhlanzi, amaqanda, ubisi, iyogathi, ushizi, isoya, amalentili, kanye nemifino efana nobhontshisi. |
| Okusanhlamvu Okuphelele | Lezi yimithombo engcono kakhulu yama-carbohydrate namandla. Izibonelo: irayisi elinsundu, i-oats, i-quinoa, isinkwa esiphelele, i-pasta. |
| Amafutha Anempilo | Lokhu kubalulekile ekukhuleni kobuchopho bomntwana. Uthola futhi izakhamzimba ezifana ne-vitamin E, i-Omega-3, ne-Omega-6. Izibonelo: ama-avokhado, amantongomane, ama-cashew, ama-walnuts, amaqanda. |
| Izithelo nemifino | Ingxenye ebalulekile yanoma yikuphi ukudla okunempilo. Lokhu kungumthombo omuhle wamavithamini B1, B2, B6, vithamini C, potassium, folate, kanye ne-fiber. Izibonelo: Okuluhlaza okufana nesipinashi, i-kale, imifino eluhlaza, utamatisi, upelepele, i-broccoli, amawolintshi, i-grapefruit, namajikijolo. |
Ingabe kukhona ukudla okudingeka ukunciphise phakathi nalesi sikhathi?
Eminye yemithetho eqinile njengangesikhathi sokukhulelwa iyakhululeka phakathi nalesi sikhathi. Ukwesaba izinto ezifana nenhlanzi eluhlaza nenyama engaphekiwe kahle manje kungancishiswa kakhulu. Kodwa-ke, kubaluleke kakhulu ukudla ezinye izinto ngokulinganisela .
| Okufanele ukhawulele | Okufanele ukwazi |
|---|---|
| I-caffeine | Akudingeki uyeke ngokuphelele ukuphuza ikhofi, itiye, kanye nesoda. Kodwa kungcono ukukhawulela ku-1-2 izinkomishi zekhofi ngosuku. Uma unenkinga yokulala noma uzizwa ungakhululekile, kungathinta ingane yakho, kumenze akhathazeke futhi akhale. |
| Utshwala | Nakuba inani elincane ngezikhathi ezithile lingeyona into enkulu, ukuphuza utshwala njalo nangobuningi kungabangela izinkinga ngokulala kwengane yakho, ukukhuluphala, nokukhula kwayo. Kungcono ukulinda okungenani amahora amabili ngemva kokuncelisa ingane yakho uma uphuza utshwala obuncane. |
| Inhlanzi Ene-Mercury Eningi | Lokhu kuyinto okufanele igwenywe nakanjani . I-Mercury yinto engalimaza isimiso sezinzwa somntwana. Izibonelo: Izinhlanzi ezinkulu njenge-shark, i-swordfish, ne-tuna. Izinhlanzi ezincane njenge-king mackerel, i-king mackerel, ne-herring ziphephile ukudliwa. |
Ingabe kukhona ukudla okungafanele izingane?
Akuvamile ukuthi ingane yakho ibe nokusabela kokungezwani komzimba nento oyidlayo. Kodwa ngezinye izikhathi, uma udla okuthile okufana nemikhiqizo yobisi (ubisi, ushizi, iyogathi), isoya, ukolweni, noma amaqanda bese ingane yakho iba nokuqubuka kwesikhumba, i-eczema, ukuhlanza, uhudo, noma ukukhala ngokweqile, kungenzeka ukuthi ingane yakho inesifo sokungezwani komzimba nalokho kudla.
Uma usola into efana nale, into engcono kakhulu ongayenza ukukhuluma nodokotela wezingane noma nodokotela womndeni. Bazokunikeza iseluleko esifanele.
Ingabe kuyadingeka ukuthatha amavithamini engeziwe?
Kuvamile ukuba nokuntuleka kwamavithamini namaminerali ngemva kokubeletha umntwana. Ngakho-ke ngezinye izikhathi ukuthatha amavithamini engeziwe (izithasiselo) kungasiza ekugcineni amazinga akho okudla asesimweni esihle.
- Ama-Multivitamin: Omama abaningi babhekana nokuntuleka kwamavithamini ngemva kokubeletha. Ukuthatha ama-multivitamin nsuku zonke kuzosiza ekuqiniseni ukudla okuthola ekudleni kwakho.
- I-Vitamin B-12: Uma ungumuntu odla imifino/ongadli imifino noma udla ukudla okusekelwe ezitshalweni, ungase ungabi ne-vitamin B-12 eyanele. Le vithamini itholakala kakhulu ekudleni kwezilwane njengenhlanzi, inyama, namaqanda. Uma kunjalo, ungase uthande ukucabanga ngokuthatha isithasiselo se-B-complex noma se-B-12.
- I-Vitamin D:I-Vitamin D ibalulekile ohlelweni lwakho lokuzivikela komzimba kanye nempilo yamathambo. Ukuntuleka kwe-Vitamin D kuvamile phakathi komama abancelisayo. Kungandisa nengozi yokucindezeleka kwangemva kokubeletha .
Into ebaluleke kakhulu: I-American Academy of Pediatrics incoma ukuthi izingane zithole ama-IU angu-400 (ama-International Units) e-vitamin D nsuku zonke kusukela ekuzalweni kuya ezinyangeni ezingu-12. Ezinye izifundo zibonise ukuthi uma umama ethatha isithasiselo se-vitamin D nsuku zonke, lelo nani lingadluliselwa enganeni yakhe ngobisi lwebele.
Kodwa-ke, ngaphambi kokuqala noma yiliphi lala mavithamini, qiniseka ukuthi ukhuluma nodokotela wakho futhi uwaphuze kuphela njengoba kuyalelwe.
Umlayezo Wokuya Nawe Ekhaya
- Umzimba wakho ukhiqiza ubisi olungcono kakhulu kumntwana wakho, kodwa ukudla ukudla okunomsoco kuzokusiza wena nomntwana wakho nihlale niphilile .
- Udinga amakhalori engeziwe angaba ngu-500 ngosuku. Futhi kubalulekile ukuphuza amanzi amaningi.
- Yidla ukudla okunempilo okunamaprotheni, okusanhlamvu okuphelele, amafutha anempilo, imifino nezithelo.
- Nciphisa i-caffeine notshwala. Gwema ukudla izinhlanzi ezinkulu ezine-mercury eningi.
- Uma usola ukuthi ingane yakho ine-allergy ekudleni okuthile, funa iseluleko sezokwelapha ngokushesha.
- Qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokuqala noma yisiphi isithasiselo samavithamini.
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