Ngokufika kwengane emndenini, abazali kufanele babheke inkinga yokudla okunomsoco ngamehlo amasha futhi kusukela ekuqaleni babonise isibonelo, kancane kancane bajwayele ingane ukuba bayidle kahle. Ukudla kwezingane akuyona nje isihloko esiyinkimbinkimbi, kodwa futhi kunenkinga yezingxenye eziningi ezingokwengqondo, zenhlalo nezokuziphatha.
1. Isisekelo sesisekelo - izinhlobo ezihlukahlukene zokudla okuxubile. Ukudla okunempilo kunenhlanganisela yemikhiqizo yezilwane nemifino, idliwe ingxenye ethile eluhlaza, ngokuyingxenye kwifomu esetshenzisiwe. Uma ukudla okunomsoco akudingi ukudla okukhethekile okucebile.
2. Ukungafani kokudla akusizi. Ukudla okunomsoco okunamandla, ukudla okuphezulu kwekhalori (amafutha amanengi, amaprotheni), ukudla okunomsoco esikhathini eside kuholela ekuswelekeni emzimbeni wezakhi zomzimba ezibalulekile (izakhi zokulandelela, amavithamini, ama-amino acids, amafutha acids). Ukulungisa izintandokazi zokunambitheka - okumuncu, okusawoti, okumnandi, okushisa - okunciphisa ukuqonda kokudla okuyinhloko kokudla futhi okungaqondakali kwenza i-monotony ekudleni. Fundisa ingane yakho ukuba idle okungenani ingxenye encane yesidlo ngasinye.
3. Ukudla okubandayo nokushisa kuhambisana. Ukuze uthole ukudla kwasekuseni nasekuseni, akukhona nje kuphela ukudla okushisayo. Kubalulekile ukuba nobisi, isinkwa esimnyama, ushizi, ibhotela, ama-sandwich nehha noma inyama ebilisiwe etafuleni, unike umzimba ngamaprotheni, calcium, phosphorus, ithusi, amavithamini A, B, B1, B2, kanye ne-ballast substances. Ukudla okushisayo namazambane kanye nemifino noma isaladi ngesabelo esincane senyama noma inhlanzi kukhuthaza ukufana kwensimbi, amaprotheni, i-zinc, i-iodine, amavithamini B1, B6, C kanye ne-folic acid. Isidlo sasekuseni sesibili (isinkwa ngaphambi kwesidlo sasemini) nesithelo esisha noma isiphuzo sesithelo sinika umzimba nge-vitamin C.
4. Izingane azizona abantu abadala, ikakhulukazi ukudla kwansuku. Ukudla kufanele kulungiswe futhi kukhonjwe nganezingane. Lokhu kusho: ama-condiments aqoshiwe, ama-herbs amasha ashisayo kunokuba usawoti wetafula, ukukhonta okukhangayo, hhayi kugcwaliswe emgqeni ngepuleti. Isithombe esiphezulu sokudla sigcwaliswa ngomoya ozolile, onobungane nemikhuba emihle yokuphuza. Ingane akufanele ihlale etafuleni yedwa. Mlindele kusengaphambili uma engathandi ukudla kwasekuseni. Ukuphumula okusheshayo ngemuva kokubuya esikoleni kwandisa ukudla.
5. Wonke umuntu unezidingo zakhe zokudla. Amatafula akhona nezincomo zokudla anikezela izinkomba ezilinganiselwe kuphela ezigaba zeminyaka ehlukene. Kodwa lokhu akusho ukuthi zonke izingane kufanele zizigcine.
6. Ukudla kuhlukile. Kusobala ukuthi izingane azidli ukudla okufanayo njalo - futhi lokhu kuvamile. Uma ingane ingadli kahle izinsuku ezimbalwa ngokulandelana, lokhu ngokuvamile akusho ukuthi ayitholakali. Asikho isidingo sokumnika ngokushesha ama-juice enkanuko noma noma iyiphi indlela yokubuyisela. Ngakolunye uhlangothi, ingane esanda kuba, ikhulu kakhulu kunokujwayelekile, ngeke ibe namafutha ngokushesha. Uma uphelelwa isikhathi eside ekudleni, kubalulekile ukuvumelanisa lo mbuzo nodokotela wengane ukuze ukhiphe ukungondleki okungenamkhawulo kwengane.
7. Amanzi ngumkhiqizo wokudla obaluleke kakhulu. Ingane encane, ukukhathazeka ngokwengeziwe kungukuntuleka komzimba emzimbeni. Ezinsukwini ezishisayo, phakathi nemidlalo yemidlalo noma imidlalo, isidingo sezingane ezinempilo emanzini singandisa ngaphezu kokuphindwe kabili. I-quencher ekahle yokoma amanzi okuphuza ahlanzekile, amanzi amaminerali (amancane - ngaphandle kwe-carbon dioxide), ama-tea we-herbal and fruit unsashed. Amajusi wezithelo zemvelo okwenziwe ukoma kufanele ahlaziywe okungenani ngo-1: 1. amajijitjhini athambileko aneenhlobo ezihlukahlukeneko zokudla okuhlangene azange adingeke. Iziphuzo ngejusi yezithelo, ama-nectar, ama-pops, i-colas, i-malt (nonalcoholic) ubhiya wokukhipha ukoma akufanelekile - ngenxa yokuqukethwe okushukela kakhulu.
8. Ubisi ngumkhiqizo obalulekile ekudleni kwezingane. Ubisi nemikhiqizo yobisi kunika umzimba owanele nge-calcium, i-phosphorus, amaprotheni namavithamini (A, B1, B2). Kungcono ukudla ubisi obusisiwe obunamakhemikhali ka 3.5%. Ngobisi olunamafutha aphansi (1.5%) kanye nezici zobisi obumhlophe, kanye nemikhiqizo yobisi ehambisanayo, amavithamini amanama-soluble (A, D) akatholakali. Imikhiqizo yobisi esilungisiwe ngokuvamile iqukethe ushukela oluningi. Ngakho-ke, kungcono ukuzilungiselela wena. Thenga i-yogurt ecacile ngaphandle kobisi oluphelele noma ubisi oluboshiwe bese uhlanganisa nje izithelo ezintsha ezichotshoziwe. Ama-puddings apheka noshukela omncane. Uma umntwana enqaba ubisi ngokuphelele, ukunikezwa kwe-calcium kuyomnika ushizi kanye ne-cottage shizi. Yiqiniso, ushizi unecala elibi: okuqukethwe okasawoti ophezulu.
9. Inyama - ngokulinganisela, kodwa njalo. Inyama iqukethe amaprotheni aphezulu kakhulu nensimbi efana kahle. Emifinini nasezinhlameni, insimbi ayitholakali kalula. Izingxenye ezinkulu zenyama azifisi. Kakade ingxenye encane yesibindi sesibindi esivela ku-ingulube noma kwesibindi se-veal ithuthukisa ukunikezwa komzimba wengane ngensimbi, futhi ikhumba ingulube - i-vitamin B1. Ekudleni kwezingane, gwema izinsalela eziqukethe amafutha amaningi. Ukudla akufanele kube okuthosiwe kakhulu - ukudla okuthosiwe kuyingozi empilweni. Ezinganeni ezincane, khetha into elula kalula (isibonelo, inyama eqoshiwe).
10. Inhlanzi yolwandle ngumthombo obalulekile we-iodine. Le nhlanzi, ikakhulukazi i-salmon, i-cod ne-haddock, isidlo esidingekayo esinika umzimba nge-iodine. Usawoti odidiziwe ungabuyekeza iodine. Noma kunjalo, usawoti kufanele unikezwe kancane - isimiso!
11. Ikhwalithi yamafutha "efihlekile", isibonelo, emasoso, i-haddock ethosiwe, ngamaqebelengwane, amabhisikidi kanye nelekholethi ngokuvamile ivame kakhulu ngokwemvelo yokudla okunomsoco. Ngakho-ke, ukudla okunjalo kufanele kube okuncane ngangokunokwenzeka. Into ewukuthi, ihlobo luni lomuthi. Okubaluleke kakhulu amafutha "ebonakalayo" - ibhotela, amafutha omquba (ikakhulu amafutha omnqumo).
12. Isinkwa esinamafutha kanye nosawoti abalulekile hhayi kuphela kutholakala kuwo ama-carbohydrate. Izimpande zokugaya, isitashi, isinkwa esimhlophe, ngaphandle kwe-carbohydrate, cishe aziqukethe izakhi zokugezela. Ngokungafani nabo, isinkwa esiphelele, isinkwa esiphelele sonke, isinkwa se-rye esomile, ama-oat flakes kanye nokudla okusanhlamvu, ngaphandle kwama-carbohydrate, amaminerali amaningi, izakhi zokulandelela, amavithamini kanye ne-ballast izinto ezivela kugobolondo le-germ. Iseluleko: yenza okuthandayo ngesinkwa esiyi-grey, ngokuvamile uguqule amamaki wesinkwa, ubhake ufulawa wokugaya okubi, uzilungiselele ngokuzenzekelayo u-muesli, ngoba imicabango elungiselelwe iqukethe ushukela oluningi.
13. Amazambane afanele ukunakwa okukhethekile. Ngokuqukethwe kwezinto ezibalulekile, kuyigugu kakhulu kunelayisi namadasta. Uma kungenzeka, sebenzisa amazambane amasha, uhlambulule i-puree nobisi bese ufaka ibhotela. AmaFries, ama-chips, njll. iqukethe i-Ir efihliwe. Nika amazambane okungenani ama-5-6 ngesonto, ilayisi noma i-pasta izikhathi ezingu-1-2 izimpunga zemvelo, ilayisi elinyathekile kanye ne-pasta evela ku-wholemeal iqukethe izakhi eziwusizo kakhulu kunokudla okucwengisisiwe (umhlabathi irayisi, i-pasta kusuka kufulawa omuhle, njll)
14. Imifino nezithelo zicebile kuma microelements angenakulungiswa. Uma kungenakwenzeka ukuthola imifino emisha, kunconywa ukuthi usebenzise ukudla okufriziwe (uma kunokwenzeka ngaphandle kokuklanywa). Phatha imifino kahle. Ungazicwilisi noma uzipheke isikhathi eside (iphinde ibuyele), uzinikele njalo ezinganeni ngendlela yabo eluhlaza. Ezinganeni ezincane, imifino elula ingcono (izaqathe, kohlrabi, ukholifulawa, fennel, broccoli). Iklabishi nezitshalo ziqukethe izakhi ezibalulekile, kodwa, ngeshwa, kunzima ukugaya. Uma umntwana enqaba ngezikhathi ezithile, kufanele anakekele ukusetshenziswa okwanele kwamazambane nezithelo. Izithelo kungcono ukunikeza okusha - ezintweni ezinamathanga ezincane eziwusizo kanye noshukela oluningi. Ukuhlukahluka nokukhetha izithelo nemifino ikakhulukazi zendawo kunikeza ukudla okunomsoco omuhle.
15. Amaswidi - ngokulinganisela nangesikhathi esifanele. Iningi lezingane liyakuthanda izinto ezinhle. Kodwa uma behileleke kakhulu, kulula ukuthola ama-caries, ngokweqile, ukudla kungalingani. Ngakho-ke, kubalulekile ukugwema ukusetshenziswa ngokweqile kokumnandi kusuka ekuzalweni. Iningi ushukela lifihla ezitsheni ezenziwe ngomumo, ama-dessert, iziphuzo, i-confectionery, i-ayisikhilimu neminye imikhiqizo eminingi. Ungalokothi unikeze ukudla okumnandi phakathi kokudla okuyinhloko. Ngisho noma unikeza, kancane kancane nangemva kokudla. Uju, ushukela ophuzi, ushukela omningi, njll. kusukela ngombono we-physiology yokudla okunomsoco awunazo izinzuzo ngaphezu kweshukela ejwayelekile etafuleni.
Izingane kusukela zisencane kufanele zifunde umkhuba wokudla okuvamile, okusho ukudla okuyisisekelo okuyisisekelo. Kanye ngosuku - ngesidlo sasemini - kufanele kube nesidlo esishisayo. Ukudla kwasekuseni nokudla ukudla kudle isinkwa. Ngaphandle kwalezi zidlo ezintathu eziyinhloko, ukudla okubili okunye - ukudla kwasekuseni esikoleni kanye nentambama yentambama nezithelo ezifakiwe.
Ukudla okunomsoco kunciphisa amathuba okukhuluphala, isifo sikashukela, izifo zamathunjini kanye nezifo. Njengoba ukhula, ukudla kungaba okungafani kakhulu, kodwa kufanele kube yingane. Izingane kufanele zithole okwanele ukuphuza, ukukhetha kufanele kunikwe iziphuzo ezincane-amakholori: amanzi amaminerali, izithelo ezingenasiphundu kanye nama-herbal teas, amaji anamanzi amaminerali ngesilinganiso se-1: 2.