Ukudla okunempilo ebuntwaneni kungagcizelela imikhuba yokudla impilo yonke eyenza inhlalakahle yezingane zakho futhi ibasize ukuba bakhule ngokwanele nokuphila kwabo okunempilo.
Ngeshwa, abanye abazali baphinde bacabange ukuthi benzeni mayelana nemikhuba yokudla kwengane yabo, enikeza imikhuba efana nokuphoqa izingane ukuba zihlanze amapuleti abo. Futhi abanye abazali abakucabangi ngokudla okunomsoco nhlobo, ukuvumela izingane zabo zidle ukudla okungenamsoco futhi ziphuze ijusi eningi.
Ngakho, kubalulekile ukuthola ibhalansi.
Ngaphezu kokufaka isandla ekukhusheni kwesibindi samanje, izingane ezingenayo ukudla okunempilo njengabantwana abancane zizoqhubeka zenza izinqumo ezingenampilo njengabasha kanye nabantu abadala.
Ukuthatha isikhathi esithile ukuqonda izinto eziyisisekelo zokudla kwengane kungakusiza ukuba ugweme amaphutha ajwayelekile, wenze izinqumo eziphilile, ufunde ngezinto ezintsha, njengama- probiotics , futhi ufundise izingane zakho zokudla okunempilo.
Ukondla Ingane Yakho
Ungacabanga ukuthi uzoba nesikhathi esilula uma usakondla ingane yakho, kodwa unezinqumo eziningi zokwenza lokhu ngonyaka wokuqala. Yiqiniso, omkhulu kakhulu ukondla ngokunikeza ingane yakho ifomula.
Kukhona izinqumo eziningi zokwenza kamuva, nakuba kufaka phakathi:
- Isikhathi sokuqala okusanhlamvu kisilayisi.
- Ukudla kwezingane ukuhamba ngezinyathelo ezilandelayo, kufaka phakathi nezinye izinhlobo zokudla komntwana kanye nokudla komntwana , njengemifino nezithelo.
- Ukondla ukudla okwenzelwe umntwana ngokudla okuthengiswayo nokuthengwa kokuthenga ingane ukudla.
- Nini ukunikeza amanzi nengane yakho.
- Ukuqala kokudla komunwe, njenge-toast ye-Zwieback, i-Cheerios, ne-puggie ye-veggie bese ukudla kwetafula.
- Ukushintshela kuwo wonke ubisi .
Ukuqonda Ukudla Kwezingane
Ukondla ingane encane ingaba nzima. Ungase usuke ekubeni nosana odla izinhlobo ezihlukahlukene zemifino nezithelo nezinkuni ezintathu ezinkulu ngosuku, kumntwana omncane odla kakhulu futhi odla kakhulu.
Ngokumangazayo kubazali abaningi, lokho kungaba okujwayelekile - uma nje ingane yabo isanda isisindo futhi ikhula futhi ikhula ngendlela evamile, futhi ingagcwalisi ubisi nomusi. Eqinisweni, intsha encane imane idle isidlo esisodwa usuku ngalunye, bese ikhetha ukudla kwayo.
Ukudla komntanakho kungase kutholakale ngama-ounces angu-16 kuya kwangu-24 ubisi (ubisi oluphansi lwe-fat once ingane yakho ineminyaka engu-2 ubudala) kanye no-4 kuya kwangu-6 ama-ounces wejusi, futhi udla ukudla okulula oku-2 nokudla okungu-2 kuya kwezingu-3.
Ngisho noma ingane yakho encane ingaba ukudla okukhethile manje noma ngisho nokuhamba ngebhayisikili lapho efuna ukudla ukudla okuthile kuphela, kufanele uqhubeke nokunikeza ukudla okuhlukahlukene. Lokhu kubandakanya inani elincane lezithelo nemifino, njengoba ekugcineni angase azame uma engaphoqelelwa noma ephoqelelwe ukuba adle.
Khumbula ukuthi lesi yisikhathi ekuthuthukiseni kwengane yakho lapho engakhula kakhulu futhi ayidingi ama-khalori amaningi. Futhi, izingane eziningi azidli ukudla okunomsoco nsuku zonke, kodwa ngaphezu kweviki noma ngaphezulu, ukudla kwabo kuzovame ukulinganisela kahle.
Amavithamini Namaminerali
Abazali bavame ukukhathazeka ngokuthi izingane zabo azitholi amavithamini, amaminerali, kanye nezinye izakhi ezisuka ekudleni abakudlayo. Lokhu kuvame ukuholela ezinganeni zabo ukuthola amavithamini nezinye izithako.
Nakuba lokhu kungalungile, ngokuvamile kuyindlela engcono kakhulu ukuzama nokuhlinzeka lezi zakhi kumntanakho ngokusebenzisa ukudla okudlayo, okufana nalokhu:
- Ukudla okuphezulu kwe-Fiber
- Amaprotheni ama-Rich Foods
- I-Iron Rich Foods
- I-Calcium Rich Foods
- Amanzi ane-Fluoride
- Whole Foods
- I-Vitamin C
- Ukudla Okuphezulu e-Potassium
Izithelo nemifino
Abazali abaningi banenkinga enkulu ekutholeni izingane zabo ukuba zidle ezimbalwa uma zikhona imifino njalo. Iningi lezazi zeluleka ukuthi ungavame ukuthole izingane ukuba zidle imithi eminingi uma uqala ekuqaleni ngokunikeza ingane yakho encane nezingane ezincane imifino emikhulu, wabeka isibonelo esihle ngokudla imifino ngokwakho, unikeze ukukhetha okuningi, nokuxuba imifino ibe ukudla ukudla ingane yakho isivele ikuthanda.
Ukuthola izingane ukuba zidle izithelo kaningi kulula, kodwa ingabe izingane zakho zidla izithelo ezanele usuku ngalunye? Uyazi ukuthi zingaki iziphakeli zezithelo izingane zakho okufanele zidle usuku ngalunye? Ipiramidi yokudla iyindawo enhle yokufunda. Isibonelo, owesilisa oneminyaka engu-3 ubudala osebenza kahle kufanele adle izinkomishi eziyi-1.5 zemifino kanye no-1.5 izindebe zezithelo usuku ngalunye. Uma ucabanga ukuthi i-1/2 ye-apula enkulu noma ibhanana elikhulu lilingana nendebe yezithelo, akufanele kube nzima kakhulu ukuthola izingane zakho izithelo ezanele usuku ngalunye.
Amaqiniso Okudla
Amalebula okudla anika amaqiniso okudla kanye nolwazi mayelana nokudla umndeni wakho udla.
Kusukela kwinani lamakholori, i-fiber, namafutha amagremu, ku-izithako zokudla, i-label yokudla iyisihluthulelo kolwazi lomsoco ekudleni okunikezela emndenini wakho.
Ukufunda ukufunda amalebula okudla kungakusiza uthole ukudla okunempilo futhi kukusize uthole ukudla ngesilinganiso esifanele:
- Ama-Gram ayi-Total Fat
- Ama-carbohydrate
- I-Fiber Dietary
- Amavithamini Namaminerali
- I-cholesterol, i-Sodium, neProtheni
Ukufunda uhlu lwezingxube kubuye kusize ukugwema ukudla ingane yakho engase ibe nayo yokudla kwemithi.
Ukudla okunempilo
Ukudla okufanele ingane kufanele kuhlanganise nokudla ukudla okuyisithathu ngosuku kanye nokudla okulula okunomsoco, ukunciphisa ukudla okuphezulu-ushukela nokudla okunamafutha amaningi, ukudla izithelo, imifino, inyama enomzimba kanye nemikhiqizo yobisi ephansi, okubandakanya ama-3 esetshenziswa ubisi, ushizi noma i-yogurt ukuhlangabezana nezidingo ze-calcium yengane yakho. Le mikhuba enempilo ingavimbela izinkinga eziningi zezokwelapha, kuhlanganise nokuqhathanisa ngokweqile, ukuthuthukisa amathambo abuthakathaka, nokuthuthukisa isifo sikashukela. Kuzosiza ekuqinisekiseni ukuthi ingane yakho ikhula ngokwanele emandleni akhe.
Iseluleko esihle kakhulu sokugcina ingane yakho enempilo sihlanganisa ukumkhuthaza ukuba:
- Yidla ukudla okuhlukahlukene.
- Ukulinganisela ukudla adla ngomsebenzi wangempela.
- Khetha ukudla nokudla okuningi kokusanhlamvu, imifino, nezithelo.
- Khetha ukudla okunamafutha aphansi, amafutha agcwele, ne-cholesterol.
- Gwema ukudla nge-ushukela amaningi owengeziwe kanye nokudla okunekasawoti.
- Khetha ukudla okunika i-calcium nensimbi eyanele ukuze uhlangabezane nezimfuneko zomzimba ezikhulayo.
- Gwema ukudla okuningi okusheshayo, i-caffeine, ijusi , ne- soda .