Ukudla okunempilo kwezingane zesikole

Kubonakala ukuthi esikoleni ubudala umuntu uyabona futhi ukhumbula ulwazi oluningi. Ukuze ubuchopho bubhekane nalesi samba somsebenzi, kudinga ukugcwaliswa okuqhubekayo, okuyinto umzimba uthatha kusuka carbohydrate. Futhi ingane idinga ukuhambisa, ukugijima nokudlala - lokhu kudinga amandla.
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