Njengoba ingane yakho isinezinyanga ezi-6 ubudala, sekuyisikhathi sokuqala ukudla okuqinile, akunjalo? Ngakho-ke njengabo bonke omama, cishe uyazibuza, "Yini okufanele ngiyinike ingane yami kuqala?" Ngenkathi abanye beqala ngezithelo nemifino, abanye bacabanga ngemifino efana nobhontshisi, ubhontshisi, kanye ne-lentile. Ingabe lokhu kulungele ngempela izingane? Ingabe kunganikezwa? Ingabe kuzobangela igesi ? Mhlawumbe unemibuzo eminingi efana nale. Ungakhathazeki, sizoxoxa ngakho konke lokhu ngokucacile namuhla.
Yisiphi isikhathi esingcono kakhulu sokuqala ukunikeza ingane yakho amantongomane?
Into ebaluleke kakhulu okufanele uyikhumbule ukuthi ubisi lwebele luwukudla okungcono kakhulu nokuphelele kwengane ezinyangeni zokuqala eziyisithupha. Ngisho nangemva kokuqala ukudla okuqinile, ingxenye yokudla okuyinhloko kwengane kuze kube unyaka izovela obisini lwebele noma efomini.
Izingane zivame ukubonisa izimpawu zokuthi sezikulungele ukudla ukudla okuqinile cishe ezinyangeni eziyisithupha. Bheka ukuthi ingane yakho nayo iyazenza yini lezi zinto.
| Izimpawu zokuthi ingane yakho isilungele ukudla okuqinile | |
|---|---|
| 1. Ikhono lokuphakamisa ikhanda lakho liqonde | Uma ukwazi ukulawula ikhanda lakho ngaphandle kosizo, lokho kuyisibonakaliso esisodwa. |
| 2. Ukubuka lokho abanye abakudlayo | Uma udla, ingabe kubonakala sengathi ingane yakho nayo inyakazisa umlomo wayo futhi ibheka ukudla ngokuhaha? |
| 3. Ukukwazi ukugwinya into enikezwe ngesipuni | Ingane isilungile uma ukudla kungasuswa eceleni komphimbo ngaphandle kokusunduzwa ngolimi. |
| 4. Ukuphinda kabili isisindo sokuzalwa | Isisindo esimaphakathi esingamakhilogremu angu-6 (amakhilogremu angu-13) naso siyisibonakaliso esihle. |
Okunye ukudla, njengoju, akufanele kunikezwe izingane kuze kube yilapho sezinonyaka owodwa ubudala. Kodwa-ke, akukaze kube sekwephuzile ukwethula amantongomane, njengobhontshisi, ubhontshisi, nobhontshisi oluhlaza. Amantongomane angethulwa njengomunye wokudla okuqinile kokuqala enganeni yakho.
Akukho ukuhleleka okuqondile lapho wethula ukudla okuqinile. Ngenisa uhlobo olulodwa ngesikhathi. Isibonelo, uma unika ingane yakho ubhontshisi ocoliwe namuhla, linda okungenani izinsuku ezi-3 ngaphambi kokuyinika okunye ukudla okusha. Lokhu kwenzelwa ukubona ukuthi ingane yakho inazo yini izinto ezibangela ukungezwani komzimba.
Yiziphi izinzuzo zokudla okunempilo zokunikeza izingane amantongomane?
Amantongomane ayisidlo esimnandi esigcwele izakhamzimba ezibalulekile ekukhuleni komntwana.
- Izakhamzimba ezibalulekile: Lokhu kudla kuqukethe izakhamzimba eziningi ezincane ezibalulekile ekukhuleni kobuchopho bomntwana kanye nomzimba wakhe, njenge-potassium, i-magnesium , i-iron, i-zinc, kanye ne-folate.
- Amaprotheni kanye ne-Fiber: Lokhu kucebile ngamaprotheni, adingekayo ekukhuleni kwemisipha yengane, kanye ne-fiber, evimbela ukuqunjelwa.
- Ama-Amino Acids Abalulekile: Amantongomane angenye yezinhlobo zokudla ezisekelwe ezitshalweni kuphela ezihlinzeka nge-Lysine, i-amino acid umzimba wethu ongeke uyikhiqize kodwa ebalulekile ekukhuleni.
- Ama-Antioxidants: Amantongomane acebile ngama-antioxidants avikela amangqamuzana ethu kuma- free radicals .
Kalula nje, ucwaningo luye lwathola nokuthi izingane ezidla amantongomane zisencane zidla ukudla okungcono kakhulu. Amantongomane ayasiza futhi ekunciphiseni ingozi yokuthola isifo sikashukela, ukukhuluphala ngokweqile, kanye nezinye izinhlobo zomdlavuza kamuva ekuphileni.
Ungawalungiselela kanjani amantongomane ezinsana?
Uma kukhulunywa ngamantongomane, inkinga enkulu abantu abaningi abanayo "ukukhipha igesi ngemva kokuwadla". Isizathu salokhu uhlobo lukashukela olukumantongomane olubizwa ngokuthi ama-oligosaccharides. Lokhu kunzima kancane emizimbeni yethu ukukugaya.
Kodwa kukhona ikhambi elilula kakhulu kulokhu. Ngaphambi kokupheka, cwilisa ubhontshisi kahle, ukhiphe amanzi acwiliswe emanzini, ubuye uwahlanze emanzini ahlanzekile, bese uwabilisa emanzini amasha. Ukwenza lokhu kuzosusa izinto eziningi ezibangela igesi .
Khumbula lezi zinto lapho ulungiselela usana lwakho amantongomane:
- Khetha amantongomane omisiwe kunelawo asemathinini: Ukudla okusemathinini kunosawoti omningi kanye nezilondolozi. Amantongomane omisiwe ashibhile futhi asezingeni eliphezulu.
- Ungafaki usawoti noma ushukela: Uma unikeza ingane yakho amantongomane okokuqala, ungafaki usawoti, ushukela, noma olunye uhlobo lwesinambitheki. Ingane kufanele ijwayele ukunambitheka kwemvelo kwamantongomane.
- Yenza kube okuhambisana neminyaka:Kubantwana abaneminyaka engaba ngu-6-8, hlanganisa ubhontshisi obilisiwe kahle bese uwunika i-puree ebushelelezi. Uma umntwana esekhulile kancane, ungawuhlikihla ngefoloko bese uwunika izingcezu ezincane.
Izinto okufanele uzicabangele lapho unikeza amantongomane
Kungakhathaliseki ukuthi amantongomane awusizo kangakanani, kusadingeka ucabangele ukuphepha lapho uwanika ingane yakho.
Gwema izifo ezibangelwa ukudla
Amantongomane omisiwe angangcoliswa uma engahlanzwa futhi engaphekwanga kahle. Ngakho-ke landela lezi zinyathelo.
| Izinyathelo | Okufanele ngikwenze |
|---|---|
| 1. Hlola | Bheka ngokucophelela ukuze ubone ukuthi kukhona yini amatshe amancane noma izingcezu zokhuni phakathi kwamantongomane omisiwe. |
| 2. Hlanza | Geza imbewu kahle ngamanzi ahlanzekile izikhathi eziningana. |
| 3. Cwilisa | Faka cishe izinkomishi ezi-5 zamanzi enkomishini eyodwa kabhontshisi owomile, ubilise imizuzu emi-2-3, uvale ngesembozo, bese uwuvumela ukuthi ucwiliswe okungenani amahora ama-4. |
| 4. Ukupheka (Ukupheka) | Khipha amanzi acwilayo, hlanza futhi, engeza amanzi amasha, bese ubilisa kahle. |
Lokhu akugcini nje ngokunciphisa igesi, kodwa futhi kunciphisa inani lezakhamzimba ezikumantongomane. Lezi zakhamzimba ezilwa nokuvuvukala, njenge-lectin nama-phytates, ziphazamisa ikhono lomzimba lokumunca izakhamzimba ezinhle njengensimbi. Ngakho-ke, kubalulekile ukuzisusa.
Isexwayiso Esikhethekile: Qaphela ngobhontshisi obomvu!
Amalenti abomvu aqukethe uhlobo lwe-lectin olungaba yingozi uma lusetshenziswa kakhulu. Ngakho-ke uma unika ingane yakho amalenti abomvu, mcwilise okungenani amahora ama-5. Ungazipheki emanzini abilayo okungenani imizuzu engama-30. Ungalokothi upheke amalenti abomvu ku-slow cooker.
Ukungezwani komzimba
Akukho bufakazi bokuthi ukulibazisa ukwethulwa kokudla okuthile ngemva kwezinyanga eziyisithupha ubudala kunciphisa ingozi yokuba nokungezwani komzimba. Kodwa-ke, uma ingane yakho ine-eczema noma ukungezwani komzimba neqanda, kuwukuhlakanipha ukuhlola ukungezwani komzimba nepinati. Kulezi zimo ezikhethekile, khuluma nodokotela wakho ngesikhathi esingcono kakhulu sokwethula into efana namakinati enganeni yakho.
Umlayezo Wokuya Nawe Ekhaya
- Imifino efana noshizi, ubhontshisi kanye nodali kungukudla okunomsoco kakhulu okunganikezwa izingane ngemva kwezinyanga eziyisithupha.
- Ukuze unciphise igesi esiswini nezinto eziyingozi, hlala ucwilisa ubhontshisi omisiwe kahle, ukhiphe amanzi, bese uwabilisa kahle emanzini amasha.
- Uma unikezwa okokuqala, yiphe njenge-puree ebushelelezi, ngaphandle kosawoti noma ushukela. Linda izinsuku ezimbalwa ngaphambi kokufaka ukudla okusha.
- Uma unikeza ubhontshisi obomvu, qiniseka ukuthi uyawacwilisa emanzini bese uwabilisa kahle okungenani imizuzu engama-30.
- Uma unenkinga ngokudla komntwana wakho, ikakhulukazi ukungezwani komzimba, ungayigcini kuwe futhi khuluma nodokotela wezingane noma nodokotela womndeni.
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