Nika ukudla okudla okunempilo ukuze izingane zidle ngaphambi, ngesikhathi, nangemva kwemidlalo
Gcina abadlali abasha beqinile futhi bavumelane nokudla okudla okunempilo. Ukudla okulula kunazo zonke kusiza izingane ukuba zifinyelele, ziyanelisa isidingo sabo sezakhi kanye nemifino yazo. Futhi njengoba izingane ezidlala imidanso zidinga izakhi ezahlukene ngezikhathi ezihlukene , kuhlelwa ukudla, ukudla, nokuphatha ngendlela efanele. Nciphisa izithako ezizovimbela ukusebenza, futhi ulandele inqubomgomo ye-snack yakho, uma unayo.
Ngokuvamile, izingane ezincane azidingi inkokhelo nhlobo, kodwa ngakho amanye amaqembu anikezela ngokuhlakanipha noma adinga, izithelo namanzi kuphela ukudla okulula kwesigamu nesikhombisa.
Imidlalo Yokudla Okunempilo: I-Pre-Game
Siza ingane yakho ibe yesikhathi esisiqingatha uzizwa uqinile: imisipha ye-Fuel ne-carbohydrate amahora amabili kuya kokubili ngaphambi komcimbi wezemidlalo noma umkhuba. Amabele, njengama-pasta noma ama-crackers, angcono kakhulu ukubheja uma izingane zizodlala imizuzu engu-60 noma ngaphansi; khetha izinguqulo ezigcwele okusanhlamvu lapho kunokwenzeka.
Ukuze uthole umdlalo omude noma ukuqeqeshwa, engeza amaprotheni noma i-fibre ukuze unciphise ukugaya nokugcina amandla. Ukuze uthole lezi, khetha izithelo noma izinketho ezincane zamaphrotheni ezinjengobisi, u-turkey noma i-yogurt. Kodwa yeqa ukudla okudla nge ushukela oluningi.
Okufanele ugweme: Ukudla okunamafutha, njengoba lokhu kudla kancane, kanye nokudla okungaphezulu okumnandi njenge-soda, candy, kanye neziphuzo zezemidlalo. Lokhu kubangela insipho egazini legazi. Uma izinga lokushukela likhuphuka bese lilahla masinyane ngesikhathi semidlalo, ingane yakho ingaba yinduna noma idizzy.
Ukusikisela okulula kokudlalwa kwegeyimu:
- Isinkwa esine-okusanhlamvu esiphelele, ama-crackers, ama-tortillas, noma ama-pretzels
- I-Cereal (uma nje engekho phezulu ushukela)
- Iphule i-pasta noma ilayisi elibomvu
- I-popcorn e-Plain
- I-fat-fat, ushizi, i-yogurt noma i-pudding
- Turkey, inkukhu, tofu
- Ama-apula, ubhanana, amapheya, ama-orang
- Izaqathe, ama-peas, ama-ukhukhamba
Ukudla okudlalwayo kwemidlalo: Isikhathi Sesikhathi
Ngesikhathi semidlalo, kubaluleke kakhulu ukuhlala u-hydrated, ngakho gcina amanzi egeleza.
Futhi, akufanele kube okuzenzakalelayo, ikakhulukazi ngemidlalo eminingi kangaka ehlelwe ngaphambi noma ngemva kwesikhathi sokudla; kodwa uma izingane zidinga ngempela ukudla okuncane, yenza kube lula ukubamba, ukudla nokugaya. Gwema ukudla okunomsoco, ngoba behlehlisa amanzi esikhundleni sokuvuselela kabusha. Ikhethelo elihle yizithelo ezintsha ngoba iqukethe amanzi amaningi nezakhi, futhi ibuye inxusa.
Iziphakamiso ezingcono kakhulu zokudla okuyisikhathi sesikhathi:
- Ubhanana (uthathe isigamu sezingane ezincane ukuze bakwazi ukunciphisa futhi badle ngokushesha)
- I-Orange tincetu
- I-Clementines (lungele ukusiza abancane abancane)
- Amagilebhisi (zama amaqhwa ngento ehlukile, kodwa gwema izingane ezingaphansi kwezingu-5)
- Tincetu ezincane noma iziqu zamanzi
- I-Apple noma ama-pear coar (ufafaze ijusi le-orange ukuvimbela ukugquma)
- Amajikijolo (ngaphandle kwama-cherry, kusukela emigodini ezokwenza umonakalo!)
Ukudlalwa kwemidlalo enempilo: I-Post-Game
Ngokushesha ngemva kokudlala umdlalo noma ukuzikhandla okukhulu, izingane zidinga uketshezi oluthe xaxa ukuze zithathele lokho okulahlekelwe yiphupho. Ubisi (kubandakanya ubisi lwe-chocolate) namanzi yizinqumo ezinhle. Uma beye baphuthunyiswe ngempela futhi / noma beshushu kakhulu, abagijimi nabo badinga i-sodium ne-potassium. Yingakho iziphuzo zezemidlalo ziqukethe lezi electrolytes. Kodwa khumbula, kukhona umehluko omkhulu phakathi kweziphuzo zezemidlalo neziphuzo zamandla .
I-post-game carbohydrate namaprotheni asiza izingane ukuba zithuthukise futhi zivuselele kabusha. Ngenkathi ushukela omncane ulungile, ungahambi emhlabathini. Akuhlakaniphile ukuqinisa umbono wokuthi amaswidi kuyindlela enhle yokuzikhokhela ngomsebenzi owenziwe kahle. Uma uhlinzeka ngesidla samathimba, thola ukuthi ngabe yikuphi izingane ezinezinambuzane ukuze ukwazi ukugwema lezo zokudla eziyingozi. Futhi melana nesifiso somunye-up umzali wokugcina olethe isiphuzo! Akekho othanda umjaho wezingcingo zomdlalo wokuthungatha emidlalweni yeposi, enezinto ezinkulu, ze-junkier, nezinto eziningi ezihlanganiswe ngeviki ngalinye.
Iziphakamiso ezilula zokudlalwa kwe-post-game:
- Izithelo ezintsha (bheka uhlu olungaphezulu) noma ama-applesauce
- Izithelo ezinqamule zibe yi-kabobs noma ama-pops
- Izithelo ezimile, kubandakanya izikhumba noma imiqulu eyenziwe ngezithelo ezingu-100%
- I-gelatin enezithelo
- I-Granola bars, kodwa qaphela ikhalori ephakeme, amafutha, neshukela
- Amakhukhi (okukhethwa kukho okuhle ama-fig bar, ama-coat oatmeal, ama-crackers ezilwane)
- Abaqaphi noma ama-bagels: Khetha ukuguqulelwa okugcwele okusanhlamvu uma ungakwazi; phezulu ngebhotela le-peanut, ushizi, noma i-fat fat fat cream
- I-yogurt
- I-Pudding
- Ushizi osikiwe
- I-Popcorn, i-pretzels, ama-chips abhakiwe
- Ama-muffin (amafutha aphansi)
- Ukuxuba umzila (ngezithelo ezomile esikhundleni se-candy; qaphela izifo zomzimba)
Imithombo:
Evers, Connie, RD.
I-Gotlin, uRobert S., DO: UDkt. Rob's Guide Yokukhulisa amaFit Kids . I-New York: I-DiaMedica Publishing, ngo-2008.