Indlela yokuxazulula le nkinga
Ukuthola ingane yakho ukuba idle ukudla okunokulinganisela kungase kube umzabalazo wamandla uma engadli ukudla. Ngisho noma ungamniki ukudla okulula, angadla kuphela ukudlala ukudla okusemini nesidlo sakusihlwa. Lokhu kungakusiza ukuba ukwesabe izikhathi zokudla kanye nezingane zakho zingadli ukudla okwesithathu "sikwele" ngosuku.
Eqinisweni, intsha encane imane idle ukudla okuhle kuphela usuku ngalunye bese ikhetha ukudla kwayo.
Ingabe lokho kungaba nempilo? Yebo. Uma nje bethola isisindo bese bekhula futhi bekhula ngendlela evamile futhi bengayithinti ngobisi kanye nejusi.
Zingaki I-Calories Yenza Izingane Zidinga?
Ngokumangazayo, izinsana zidinga kuphela amakholori angu-1,300 ngosuku. Uma ufaka lokho okuvame ukudla nokuphuza usuku ngalunye, ungabona ukuthi lawo makhukhi angavelaphi ngokushesha, kufaka phakathi:
- 16 oz. ubisi noma ukondla kabili noma kathathu ngosuku lilingana namakholori angu-250 kuya kwangu-300
- 4 kuya ku-6 oz. I-100% yejusi yezithelo ilingana nama-calories angu-100
- Ukudla okubili okulingana nokulingana kwamakholori angu-200 kuya kwangu-300
- Ukudla okubili kuya kwezintathu kufana nama-calories angu-700 kuya ku-900
Kodwa-ke, amakholori angu-1,300 ayingqayizivele, nabantwana abancane abadinga kancane futhi abanye badinga kancane kancane. Ukuphakama kwengane yakho, isisindo, kanye nezinga lomsebenzi kungathonya ukuthi mangaki ama-calorie ayidinga, kodwa inani eliqondile lamakholori ngokuvamile akubalulekile ukwazi.
Ubukhulu bezintwana ezincane
Esinye sezizathu ukuthi abazali bavame ukucabanga ukuthi izingane zabo ezingadli ngokwanele ukuthi ziyazi ukuthi kufanele zidle kangakanani ukudla ngalunye.
Ngokusho kwe-American Academy of Pediatrics, isiqondiso esihle ukuthi isayizi yesilinganiso esincane kufanele silingane nengxenye yesine yesilinganiso somuntu omdala. Uma lokho kungabonakali okwanele, khumbula ukuthi ungakwazi njalo ukunikeza imizuzwana yakho encane, ikakhulukazi uma kuziwa emigodini nezinye ukudla okunempilo.
Izibonelo zezingxenye zesayizi ezincane zifaka:
- 1/4 kuya 1/2 isinkwa sesinkwa
- 1/4 indebe yokudla okumile
- isipuni esisodwa kuya kwezibili zemifino ephekwe
- 1/2 isithelo sezithelo
- 1/3 indebe ye-yogurt
- Iqanda 1/2
- Isipuni esingu-1 se-bhotela elibushelelezi (uma kungekho ingozi yokudla kokudla) isakazeka kancane ngesinkwa noma i-cracker
- 1 ounce yenyama
Nakulokhu, uma ingane yakho ifuna ukudla okunye, ungakwazi njalo ukunikeza imizuzwana, njengenye isipuni semifino noma enye ingxenye yesithelo. Imikhawulo ebalulekile yokondla akufanele iwudlulele ebisi nasejusi. Noma ngaphezulu kuka-16 kuya ku-24 oz. ubisi kanye no-4 kuya ku-6 oz. of juice izithelo cishe ukugcwalisa ingane yakho ukuze akakwazi ukulamba ukudla kwangempela.
Ama-Picky Eaters
Abazali bavame ukuchaza izingane zabo ezincane njengokudla okukhethiweyo , kodwa ngokuvamile kunzima ukwazi ukuthi kungenxa yokuthi badla amanani amancane ngesikhathi noma ngoba bathanda ukudla izinto ezifanayo nsuku zonke.
Ngenhlanhla, kokubili kungaba okuvamile. Ingane yakho encane ingafuna ukudla okufanayo nsuku zonke futhi kulungile ukumnika lezo zokudla, kodwa lokho akusho ukuthi awukwazi ukuzijabulisa ngezikhathi ezithile.
Okudingeka Ukwazi
Nakuba ingane yakho ingase ingadli ukudla okulinganisela kahle okwesithathu usuku ngalunye, uma nje lilinganisa isikhathi esisodwa noma amabili, ngesidlo sokudla okuvela kuwo wonke amaqembu okudla, kungenzeka ukuthi unokudla okunempilo.
Ungathembeli ekudleni "okusheshayo" nokudla okujwayelekile okujwayelekile ekhaya ukuze uthole ingane yakho ukuba idle, njengezinja ezishisayo, i-macaroni kanye noshizi nezinkukhu zezinkukhu. Khonza ukudla okuhlukahlukene, kufaka phakathi imifino nezithelo, ngisho noma kungumuthi wezipuni epulangwe yengane yakho engathinti, ukuze asebenzise ukudla okunempilo .
Ungasheshi ukunikeza ingane yakho izithako zokudla okunomsoco ezifana ne-Pediasure noma amanye okudla okuphezulu kwekhalori uma engadli kahle. Esikhundleni sokukhulisa ukhalori, lokhu kuvame ukubuyela emuva futhi kugcwalise ingane yakho ngeziphuzo, ukuze aqhubeke engafuni ukudla ukudla okuqinile .
Khuluma nodokotela wezingane uma ucabanga ukuthi ingane yakho idinga ukwesekwa okunomsoco.
Intsha encane ayidingi ukuthatha vithamini. Nakulokhu, khuluma nodokotela wezingane uma ucabanga ukuthi ingane yakho idinga izithako zokudla okunomsoco. Futhi ungenze ingane yakho "ihlanze ipuleti yakhe." Esikhundleni salokho, qala ngezikhulu ezifanele zokukhonza. Ungadluli nobisi nomusi, futhi unganiki ukudla okulula kakhulu kuze kube izikhathi zokudla.
Imithombo:
I-American Academy of Pediatrics. Isiqondiso Sokudla Kwezingane Zakho. Villard; 1999.
Isitatimende Somgomo Wezemfundo yase-American Academy. Izincomo Zesidlo Sezingane Nezinsana: Umhlahlandlela Wabadobi. I-PEDIATRICS Vol. 117 No. 2 February 2006, iphe. 544-559