Ukuthola inzuzo enempilo yezingane
Ngayo yonke inkulumo mayelana nengculaza yokukhuluphala kwengane, kungenzeka ukuthi abazali abaningi bayamangala ukuthi abanye kufanele bafune amathiphu okuthola isisindo.
Ukuthola isisindo kufanele kube lula, akunjalo? Vele wenze zonke izinto ochwepheshe abayala ngazo ukuthi awukwenzi uma ukhathazekile ngokuqhathanisa ngokweqile. Yiqiniso, lokho akusebenzi ngempela. Okokuqala, izingane ezinenkinga yokuthola isisindo ngokuvamile ayinalo ukudla okuhle kakhulu, ngakho azidli okuningi.
Futhi ukumane uzama ukudla ngokweqile noma ukudla noma yini ofuna ukuyenza isisindo ngeke kube nokuphila okunempilo.
Ukuthola Isisindo
Nakuba abazali abaningi bacabanga ukuthi izingane zabo azidli kanye nokuthi ziyakuthanda, ngaphandle uma zingenakuthola isisindo kahle, kungase kungabi yinkinga ngempela. Uma ingane yakho ingumzimba omncane futhi idla ukudla okungenamsoco kakhulu, khuthaza ukudla okunempilo futhi umenze athathe i- multivitamin uma ucabanga ukuthi ulahlekelwa izakhi ezibalulekile.
Izingane ezidinga ngempela usizo lokuthola isisindo zingase zihlanganise nalabo abakhuluphele ngokweqile, izingane ezinezimo ezingelapheki ezidinga usizo olukhethekile, futhi ngokuvamile, izingane ezithatha imithi engaphazamisa ukudla kwabo.
Ukuthola isisindo kungaba inkinga kwezinye izingane ezithatha izikhuthazo, ezifana ne-Adderall XR, i-Concerta, noma i-Vyvanse, ukuphatha i-ADHD, ngisho nangemva kokulungisa umthamo noma ukushintsha imithi.
Kungakhathaliseki ukuthi yisiphi isizathu, amathiphu athile jikelele wokuthola inzuzo enempilo angabandakanya:
- Ungadli ukudla
- Uma ucabanga ukudla ukudla okuncane noma ezinhlanu ngosuku, kunokuba uzame ukudla okungenani ezintathu ezinkulu, ngoba ingane yakho kungenzeka ukuthi ngeke idle konke.
- Ukukhuthaza ukudla okukodwa okubili okunezinsuku zonke ngosuku
- Gwema ukudla okunamandla okunomsoco, okunamandla, okufana nokudla okungenamsoco ngamakhalori angenalutho, kufaka phakathi amaswidi, iziphuzo neziphuzo ezithambile
- Ukudla ukudla okunomsoco okunamandla, okunamandla, okuyi-calories amaningi, kodwa futhi ube namavithamini, amaminerali, nezinye izakhi, njengobisi bonke, i-yogurt eyenziwe ngobisi lonke, ibhotela le-peanut, njll.
- Gwema iziphuzo ezincane noma ezingenamandla-okunezidakamizwa, ezifana nokudla kwe-soda neziphuzo zezithelo
- Ukuphuza iziphuzo ngesikhathi sokudla, ukuze ingane yakho ingagcwalisi futhi ingase ifune ukudla okungaphezulu
- Ukubonisana nomsizi wezinsuku zokubhalisa obhalisiwe ukuze uthole usizo olwengeziwe, ikakhulukazi uma ingane yakho ine-malabsorption noma isifo esingapheli esenza ukuba abe nesisindo esiphansi
Okubaluleke kakhulu, khuthaza ingane yakho ukuba idle lapho ilambile kakhulu, futhi okungenani idle okuthile, esikhundleni sokudlula ngokuphelele ukudla, uma ingalambi ngesikhathi esithile sosuku.
Ukudla Ukuthola Isisindo
Ngokuvamile, ngenkathi ufuna ingane yakho edinga usizo ukuze uthole isisindo sokudla ukudla okuphezulu kwekhalori, lezi kufanele zibe ukudla okunomsoco ophezulu noma okunomsoco, okunamandla okunamandla okwanele hhayi nje ukudla okungenamsoco. Ngakho ufuna ukudla okunempilo yamaprotheni namafutha nezinye izakhi ezitholakala ephakethe elincane, njenge:
- ubisi oluphelele noma ubisi obungu-2%
- ushizi noma i-yogurt eyenziwe ngobisi oluphelele noma ubisi obungu-2%
- amaqanda othosiwe
- Ibhitela lamantongomane
- uketshezi obisi lonke
- ijusi yewolintshi
- hambisa ukuxuba nezithelo ezomisiwe, imbewu, namantongomane
Ungase futhi wenze uhlu lokudla ingane yakho ethanda ukuyidla bese uzama ukuthola ezinye izitshalo zokudla okunomsoco-obukhulu nezinamandla kulabo ukudla.
Lokhu kufaka phakathi izithelo nemifino kanye nokudla okuhlukahlukene kuzo zonke izigaba zokudla .
Izithako Zokuthola Isisindo
Nakuba ochwepheshe besondlo ngokuvamile bengasincoma ukunikeza izithako zezingane ukuze zize zithole isisindo, kungase kusize ukwengeza ukudla abadlayo nokuphuza ngamakholori engeziwe, njengokungeza ukudla okulandelayo okunomsoco-okunamandla kokunye ukudla:
- ubisi oluyimpuphu
- i-margarine
- ushizi
- ukolweni amagciwane
- Ibhitela lamantongomane
- ukuxuba kwasekuseni okusheshayo
- uju
- i-avocados
- ukhilimu omuncu
- imayonnaise
- isaladi yokugqoka
Isibonelo, ukwengeza izipuni eziyi-1 kuya kwe-2 zobisi oluyimpuphu ama-ounces angu-8 obisi lonke (ama-calories angu-150) angafaka amakholori angama-30 kuya kwangu-60 ebhodini lesibisi yengane yakho.
Noma ungangezela iphakethe le-Carnation Breakfast Essentials engilazi yobisi obuphelele bese wengeza ama-calories angu-130 kulowo glasi lobisi ngama-khalori angu-280.
Ungaphinda ubeke ubisi oluyimpuphu ngamanzi kwezinye izindlela zokupheka, njengalapho wenza i-pudding noma i-oatmeal.
Noma ungangezela ukukhishwa kweshizi kokunye kokudla okuthandayo kwengane yakho ukuze uthuthukise cishe ngamakhalori angu-60 engeziwe.
Ngisho nebhanana ingathola ukukhushulwa kwama-kilojoule ngokungeza isipuni sebhokisi le-peanut, ukuze uthole ingane yakho amanye amakholori angu-100 kulo mdlalo.
Khumbula ukuthi eziningi zalezi zeluleko zokuthola isisindo azidingekile ukuba izinsana ezidla kuphela isidlo esisodwa ngosuku. Lokhu kungaba yinto evamile kulezi zinsuku, njengoba izinsana eziningi kanye nabantwana abathile besenkulisa bangadla isidlo esisodwa ngosuku bese bekhetha kuphela ukudla okunye. Lolu hlobo lokudla okuncane lungavamile uma nje ingane yakho ingayidli ubisi kanye nejusi futhi ithola isisindo kahle.
Imithombo:
U-Adam Drewnowski, uVictor Fulgoni III, Ukuqhathanisa i-Index ye-Nutrient Rich Foods Index nge "Hamba," "Yehla," no-"Whoa" Ukudla, I-Journal ye-American Dietetic Association, Umqulu 111, Issue 2, Febhuwari 2011, amakhasi 280-284.
I-American Dietetic Association. Ukuthola Isisindo Sempilo. www.eatright.org/Public/content.aspx?id=6852.