Umthombo owodwa wezakhi nemandla ukudla. Futhi uma ingane yakho ingafuni ukudla, kunezikhathi zokuphumula zesikole (mhlawumbe azikho esikoleni sakho nhlobo) noma zikhawulelwe kuma-chips anobungozi nama-chocolate, khona-ke ukuthuthukiswa kwayo kunganciphisa. Kulesi simo, wonke umama kufanele acabange ngokulungiselela isidlo sasekuseni esikoleni ngokwakhe.
Ungalungiselela kanjani "umthamo" wengane?
Kunemithetho emibili elula: ekudleni komfundi wesikole kumele kube yi-calcium kanye nama-carbohydrate. Ngokuvamile, ubisi noma imikhiqizo yobisi nes sandwich yesihlabathi.
Imikhiqizo yobisi iwumthombo we-calcium.
Wonke umuntu uyazi ukuthi ngokudla okunempilo nokukhula komfundi wesikole, amathambo namazinyo epilo adinga i-calcium. Kodwa akubona wonke umuntu okhumbula ukuthi i-calcium nayo iyadingeka ekusakazweni kwemizwa yesiguli emzimbeni. Uma i-calcium ayanele, kukhona ukungezwani kwesifo, ukucasula, ingane ingase iqale ukulala. I-calcium yindlela yokudalwa kwemvelo.
I-calcium enkulu kakhulu kunesidingo ezinganeni ezineminyaka engu-9 kuya kweyi-18. Umkhuba wansukuzonke u-1300 mm (cishe ama-4 servings of imikhiqizo yobisi ngosuku). Omunye ukhonza yizibuko ezimbili zobisi noma i-yogurt, izingcezu ezimbili ushizi noma 150 g we-cottage shizi.
Ungabeki indawo yobisi lwezemvelo nge-tshokolethi, i-curd - ubukhulu obuhle, obuhlelekile. I-calcium noshukela akuhambisani! Thenga imikhiqizo yobisi yezingane ngokunambitheka kwemvelo kuphela.
I sandwich yesihlabathi sinomthombo wama-carbohydrate.
Ukudla okuncane: ama-carbohydrate ayinkimbinkimbi futhi alula. Iqembu lokuqala lihlanganisa okusanhlamvu, imikhiqizo yefulawa, izithelo. Ama-carbohydrate alula afaka ushukela noju.
Umkhiqizo wokugcina we-carbohydrate yi-glucose - umthombo kuphela wokudla okunengqondo ebuchosheni. Ngesikhathi sokusebenza kwengqondo ubuchopho budla umthamo omkhulu we-glucose, futhi uma kunganele, umzimba uthola isignali: kuyadingeka ukuba udle. Futhi into yokuqala umuntu ayifunayo amaswidi, ngoba ushukela oqukethwe kuwo ubhekisela kuma-carbohydrate alula, ngakho-ke ubola ngokushesha kwi-glucose edingekayo. Ngakho-ke, ingane yesikole inesifiso samaswidi, ama-chocolate kanye nama-waffles, okulula ukuthenga eduze nesikole.
Ngokwemvelo, akukho okudlulele ngokweqile kungadla ushukela. Mayelana nezinkinga ze-caries, ukukhuluphala nesifo sikashukela kuzwakala yilowo nalowo. Ngakho-ke, umsebenzi wabazali ukulungiselela ukudla kwasekuseni okuqukethe ama-carbohydrate amaningi anzima ngangokunokwenzeka (ayifake kancane kancane futhi anondise ubuchopho nge-glucose isikhathi eside).
"Isinkwa siyinhloko yento yonke". Lesi saga sisebenza ezikhathini zokuphumula zesikole. Kungaphakathi kwesinkwa kuqukethe inani eliphelele lama-carbohydrates adidayo "okunambitheka", futhi kungcono ukhethe isinkwa esivela kuhlamvu olugcwele: liqukethe amavithamini amaningi namaminerali.
Inani lesinkwa libuye libalulekile: ingxenye engcono yokudla yizingcezu ezimbili, ngakho is sandwich ingcono kakhulu kwis sandwich.
Ukugcwaliswa akuyona into esemqoka: ungasebenzisa ama-pates, ama-saladi, ama-cheeses, imifino, njll. Akufanelekile ukugcwalisa isobho, kunamafutha amaningi, usawoti kanye nama-preservatives kuwo, okulimazayo kumuntu omdala, ungakhulumi ngomzimba okhulayo wengane yesikole.
Ngakho, ekudleni kwezingane kufanele kube njalo i-calcium ne-carbohydrate, ngakho-ke ukhetho olungcono lokudla okunempilo kubafundi besikole yisikhwama sobisi bemvelo noma i-yogurt nesihlabathi. Le "nyoka" izobheka noma yimuphi ingane, futhi abazali ngeke bathathe amandla angadingekile okupheka, futhi ngezindleko ngeke kube yingozi kumabhajethi womndeni.
Elena Romanova , ikakhulukazi indawo