Ingxoxo noJennifer McDaniel
Izingane zanamuhla zinikezwa imiyalezo eminingi exubekile mayelana nokudla. Ngesikhathi behlaselwa izikhangiso zokudla okungenamsoco ngakwesinye isandla, abezindaba nabo bathumela imiyalezo engenampilo mayelana nosayizi womzimba omuhle. Ngakho-ke akumangalisi ukuthi abazali abaningi abaqiniseki ukuthi bangaxoxa kanjani nezingane mayelana nokudla.
Kusukela ekukhulupheni nokudla okukhethiweyo ekudleni kokushukela kanye nokuphazamiseka kokudla, izingane zingase zihlakulele imikhuba yokudla engafanele uma ungaqapheli.
Ukuze usize ingane yakho ibe nesimo sengqondo esihle ngokudla, yakha imithetho bese ubeka imikhuba enempilo. Yiba yisibonelo esihle futhi usebenze ngokuthonya ukudla kwengane yakho nokukhethwa kokudla.
UJennifer McDaniel, onguchwepheshe wokudla okunomsoco obhalisiwe, onguchwepheshe oqinisekisiwe wezokwelapha zezemidlalo kanye nomkhulumeli we-Academy of Nutrition and Dietetics wabelane ngamasu asetshenziselwa ukukhuthaza izingane zakhe ukuba zihlakulele imizimba enempilo nemicabango enempilo ngokudla.
Khuthaza "Awukho Ngiyabonga" Bite
Buza ukuthi wonke umuntu athathe okungenani ukuluma okukodwa kokudla okuphahleni. Uma bengenandaba nokudla, ngemva kokuluma, bangasho ukuthi "cha, ngiyabonga," futhi uqhubeke. Ukutholakala kokudla kuyisihluthulelo sokwamukelwa. Kungathatha izikhathi ezingaba ngu-20 zokudalula ingane ekudleni okufanayo ngaphambi kokuba banqume ukuyamukela.
Bambelela ekukhulumeni kwethebula elihle
Amazwi afana nokuthi "yucky," "okweqile" nelithi "amahle" awavunyelwe ukuba abe nezichazo zokudla.
Lokhu kugcina ilungu lomndeni elilodwa ukuthi lingathonya ukuziphatha kwamanye okuthandwa kwelungu. Umgomo wenkulumo yetafula ukuphinda uhlabe amathoni enempilo.
Vumela ukuphathwa okungahleliwe
Njengesidlo sokudla, ngivame ukuzwa kwabanye ukuthi umndeni wami mhlawumbe udla kuphela "ukudla okunempilo". Mina ngokwami ngiphila ngombuso wama-80/20 lapho amaphesenti angama-80 okukhetha kwami abe ukudla okunomsoco-amantshontshi kanye namaphesenti angama-20 angaphezulu kokudla "ngezinye izikhathi" noma lokho okungase kubhekwe njengokuphatha.
Isihluthulelo ukuthi lezi zenzo zenziwa ngokungahleliwe futhi akufanele zilindeleke njalo ukuba zinikezwe emva kokudla noma ngemva komdlalo owinawo, njll. Akukho "mkhosi" omkhulu owuzungeze lezi zenzo, nje kuphela ukuzijabulisa okumnandi kokuhamba nge-ayisikhilimu usuku lokusabalalisa lwesonto ebusuku.
Yenza Ukudla Ngendaba Yomkhaya
Izingane zami zisencane, kodwa uma ubaba esedolobheni, senza konke okusemandleni ethu ukuba sihlale ndawonye njengomndeni ukuba sidle. Imindeni ehle kakhulu ematasa lokhu kusho ukuthi isidlo sakusihlwa singase sibe sekwephuzile ukuze sithole amashejuli omatasa. Nokho, ukubaluleka kokudla ndawonye kudonsa isikhathi noma indawo lapho sidla khona.
Ukucwaninga kubonisa ukuthi uma umndeni udla ndawonye, izingane zihamba kangcono esikoleni, azibandakanyi kancane ekuziphatheni okuyingozi, futhi zigcine izici ezinempilo. Ukudla ndawonye njengomndeni yisikhathi sokuxhuma, futhi yisikhathi esingavamile ngosuku lapho wonke umuntu angahlangana endaweni eyodwa emizuzu engu-20 kuya kwangu-40 kuphela.
Yilungiselela Ukudla Omunye Wodwa Kuphela
Ngumuphi umama noma ubaba opheka ukudla okwenziwe. Ukupheka okusheshayo akukona kuphela ukugcoba amandla kumpheki, kodwa akuqinisekisi umqondo wokunikeza ibhalansi nokudalula izingane ekudleni okusha. Ukudla okukhethile kuyindlela yokuziphatha yemvelo, kodwa uma umpheki ehlala njalo ehlala ekwenzeni okuthile okudliwayo okudla okukhethiweyo, ukudla okukhethwayo ngeke kuthuthuke.
Amasu okugwema
Lezi zingenelelo zingathumela imiyalezo edidekile mayelana nokudla, okungakhuthaza ingane yakho ukuthuthukisa imikhuba engafanele. Kubalulekile ukugwema:
- Njalo uhlinzeka ngomnandi noma uphathe ngemuva kokudla. Lokhu kungaholela emaphethweni angenampilo angaphila kulo lonke impilo.
- Kudinga ingane idle konke epulatifheni yabo . Ingane kufanele ibe nokulawulwa kokudla okungakanani. Uma umenza ehlezi etafuleni kuze kube yilapho ipuleti yakhe ingenalutho, isipiliyoni sokudla siyoba yinto embi.
- Ukusebenzisa ukudla njengomvuzo noma ukuzijabulisa. Uma amakhukhi anikezwa ukuvuza izingane ngokudla i-broccoli yazo, ingane yakho izoqala ukucabanga ukuthi i-broccoli kufanele ibe ukudla okungalungile uma kufanele uthole amakhukhi ngoba ayidla. Fundisa izingane zakho ukudla kuhloswe ukutshisa imizimba yabo.