Uqaphele ukuthi odokotela bezingane zabo zonke izinto ezikhethekile bayabonisa isithakazelo ekudleni komntwana? Futhi lokhu akumangalisi, ngoba impilo nemicabango yengane ixhomeke ngqo kulokho adlayo. Ngakho-ke, isihloko esithi "Ukudla okunempilo nokufanele kwezingane" ngeke neze kuphele ukufaneleka.
Okufanelekile, ukudla kwengane kufanele kumnike amandla okwanele, kuqukethe izakhi ezibaluleke kakhulu (amaprotheni, amafutha, ama-carbohydrates), futhi unikeze amavithamini, izici zokulandelela kanye namaminerali. Yiqiniso, ngaso sonke isikhathi ukuqapha okuqukethwe kwetafula lomntwana kumatafula okudla kunzima, futhi akudingekile. Kwanele ukwazi izimiso eziyisisekelo zokudla okunempilo futhi ulandele.
NGAPHAMBILI NGOKWENZEKA ...
Ukuletha imenyu yengane, njalo udinga ukugxila eziciweni ezihlukene kanye nokuthanda ingane. Ngokuvamile, izingane ngokwazo zingakwazi ukunquma intuitively isethi yemikhiqizo abayidingayo ekukhuleni nasekuthuthukisweni - kusho izingane zakudala. Yiqiniso, abazali kufanele banakekele ukuthi ingane ikhetha ngokudla kwemvelo, enempilo, enempilo, hhayi emikhiqizweni eseqedile.
Nazi amathiphu ambalwa alula azosiza ukuhlinzeka izingane ngezinga elidingekayo lezakhi.
# Emindenini eminingi, isidlo sakusihlwa kuphela ukudla okuhlangene kwabazali nezingane. Zama okungenani ngokusebenzisa lona ukufakazela "impahla" yengane: lungisa ukudla okunempilo, okunempilo futhi udle endaweni ekhululekile, ekhululekile.
# Ngendwangu yecala ukuya ezitsha zokushisa ezisemqoka, pheka amazambane, i-pasta, ilayisi noma iphalishi. Umthetho ojwayelekile: inyama - kanye noma kabili ngeviki (hhayi zonke izinsuku, njengoba omama abaningi bakholwa), inhlanzi - okungenani kanye.
# Faka njalo imifino, ama-saladi nezithelo etafuleni. Kodwa ungathathwa izithelo zangaphandle. Eminyakeni yamuva, odokotela baqhubeka bethi ukuthi kuyasiza kakhulu ukudla imifino nezithelo ezikhulayo endaweni ehlala kuyo.
# Ungangeni ngokweqile ekuphishekeleni indlela yokuphila enempilo. Omunye wemithetho yokudla okunempilo nokufanele kwezingane yimiqathango ekusetshenzisweni kwamaswidi. Kodwa ungamukeli ingane yokudla okumnandi nhlobo! I-Sugar ihileleke ngenkuthalo ezinkambisweni zomzimba kanye nokusetshenziswa kwayo ngendlela efanele (40-50 amagremu ushukela ngosuku lwezingane zasenkulisa) inomphumela omuhle emzimbeni. Futhi, "ungabeki" ingane ekudleni okungenamsoco ngokuphelele. Amafutha acatty, atholakala ku-bhotela nemifino yemifino, inhlanzi nenyama, adingekayo ekukhuleni komqondo okuvamile nokuthuthukiswa kwe-retina ye-ocular.
# Vumela ingane yakho ngezinye izikhathi idle ukudla okuthandayo, kodwa sebenzisa "ukulawula ukudla" okuguquguqukayo. Isibonelo, ungawenqatsheli ushokoledi, kodwa usakaze i-tile isonto lonke.
# Futhi, ekugcineni, into esemqoka: qaphela ukuthi yini ozidlayo. Akukuhle ukukholisa ingane encane ukuba idle izaqathe futhi ihlafuna ngenkathi idla isangweji nge-sosa.
INGABE KUFANELE KANYE KUNGAKHO?
Kuncike eminyakeni yobudala bodokotela, udokotela angakutshela ukuthi ungabandakanyi imikhiqizo evela kwimenyu yabantwana. Isibonelo, kuze kube seminyaka engu-6-7 akukhuthazwa ukunikeza izingane amakhowe, ama-muesli, okusanhlamvu kwasekuseni, izinyosi ezibhemayo nama-sausage, izitsha ezithosiwe kodwa ezijulile. Lalela lawa macebiso. Iqiniso liwukuthi ezinganeni ezincane isimiso sokugaya asikakhiqizi zonke izinsolo ezidingekayo zokucubungula lokhu kudla. Imikhiqizo ebalwe yindlala kakhulu yengane futhi ingabangela izinkinga zokugaya ukudla. Ngakho isikhundla sabazali abathile abasuka ebuntwaneni bafaka izingane zabo ezinezinsana zokudla ezinganeni ngokuvumelana nesimiso esithi "bavumele ukuba bajwayele konke ngesikhathi esisodwa" kungabizwa okungenani okungenangqondo.
INGABE? Angiyikukwenza!
Kulula ukulandela iseluleko sikadokotela uma ingane idla noma yikuphi ukudla okuhlongozwayo ngesidlo. Kodwa kwenzeka ukuthi yonke imizamo kamama ukudubula ukudla okulinganiselayo kwengane, ingcebo iphendula okuphikisanayo "Angifuni!". Uchitha "umoya" we-meat souffl, ngokupheka owachitha amahora amabili. Ixubene namavithamini akhiqiziwe ngejusi elisha. Umama ukhathazekile ngesondlo esingenamsoco wengane futhi ukhathazekile ukuthi ingane ngeke ithole okwanele izakhi. Yini okufanele ngiyenze? Okokuqala phendula imibuzo embalwa. Ngenjabulo, ingabe ingane yakho iyadla emva kokuhamba? Ingabe isimo sakhe sengqondo sihle emini? Ingabe unamandla okwanele okugijima, ukugxuma, ukudlala? Futhi ekugcineni, ingabe isisindo somntwana sihambisana nesimiso seminyaka yobudala? Uma uphendule noma yimuphi wale mibuzo ngokungalungile, udinga ukuyikhombisa kudokotela, mhlawumbe imbangela yokudla okubi ifihliwe kunoma yisiphi isifo. Uma uphendule yonke le mibuzo ngokuqinisekile, isifiso somntanakho sitholile, udinga nje ukushintsha uhlelo kanye nemigomo yokudla.
# Ungamondli ingane ngokuphoqa! Lokhu kungaholela emiphumeleni enzima: kusuka ekuhlanzeni ukucabangela ekuphepheni okuphelele kokudla. Ngaphezu kwalokho, ukudla, kudliwa ngaphandle kokudla, kuhlanjululwa kabi, ngakho-ke, akusizi kakhulu ukusetshenziswa kuwo.
# Hlola izinketho zokufaka isidlo somntwana ongathandeki ngesondlo esifanayo. Esikhundleni sama-cutlet, nikeza i-goulash, nithathe amaqebelengwane angama-curd noma ama-dumplings ahlambulukile. Ngezinye izikhathi ama-collages amakholishi (ama-turtles ezenziwe ngekhukhamba, i-carrot indlela) noma "amathandabuzo" amathekisthi. Kodwa ukuhileleka kulokho "ukuzijabulisa" okwamanje akufanelekile - ingane izozijwayela futhi izofuna ukudla njalo.
# Zama ukunamathela ngokuqinile embusweni. Futhi akukho "ukudla okulula", ikakhulukazi ukudla okunjalo kwekhalori, njengama-rolls, ama-juice, amaswidi, amakhukhi. Kungcono ukunikeza i-yogurt, izithelo, ucezu lweshizi.
# Okokuqala, nikeza ingane ezincane izingxenye ezincane. Uma ukudla kungenele, faka isithasiselo.
# Akudingekile ukudala ukuzulazula nxazonke zokuthola ukudla. Ngaphansi kokugxila kokudla, cishe umntwana wakho uzovuma ukudla. Kungcono ukubeka ingane etafuleni nabantu abadala bese udla ngenjabulo. Isibonelo sakho sizosebenza kangcono kunanoma yiziphi izicelo nezinkolelo.
I-HIT-PARADE YEZIKHONO EZIKHULU
Hambisa ukubuyekeza
Njenganoma imuphi omunye umkhiqizo wokudla okusheshayo, i-hamburger iyingozi ngencazelo. Phela, odokotela, njengoba kwaziwa, bayelulekwa ukuba badle kancane kancane. Ngaphezu kwalokho, i-cholesterol ephezulu, i-calori eyengeziwe kanye namafutha amaningi kangangokuthi kunzima kakhulu ukuvumelanisa nesisu sezingane. Ngakho-ke, kungcono ukondla umntwana ezindaweni lapho izitsha eziwusizo ezengeziwe zilungiselelwa emikhiqizweni yemvelo. Uma ebeka ngokucacile "umqulu olimazayo", chaza ukuthi akufanele udliwe ngaphezu kwezikhathi ezingu-1-2 ngenyanga.
Ama-Chips
Izikhathi lapho ama-chips ayenziwe ngamazambane asuvele eqala ukungena. I-chips zanamuhla ziyizinhlama zenhlama ezisekelwe kumatashi amazambane, okuthosiwe ngamafutha amaningi, avuselelwe. Okusho ukuthi, ngesinye esisodwa se-crispy - isitolo sonke samafutha ase-hydrogenated, ukusetshenziswa okuholela ekukhulupheni. Engeza lapha, nokuqukethwe okwandisiwe kwe-acrylamide (imithi ye-carcinogenic), futhi kuyacaca ukuthi kungani akufanelekile "ukuphazamisa" izingane ezinomkhiqizo.
Ukufuna i-gum
Kumele kuqashelwe ukuthi i-chewing gum iyakwazi ukubuyisela emuva ibhalansi ye-acid-base, kodwa ngokujwayelekile imikhiqizo yemilingo yalowo mkhiqizo igxiliwe kakhulu. Amazinyo kusuka empilweni yokuhlafuna i-gum ehlanzekile kuphela ngezingxenye zokufuna nokusika. Ngokuqondene nezikhala zokuvimbela, ukuxhumana okuqhubekayo ne-chewing gum kuholela ekubunjweni kwemali ephoqelekile kanye nokukhubazeka kwezinyosi zamazinyo. Kodwa njengoba izingane zingalandeli njalo izeluleko zabantu abadala (ukuhlafuna i-gum ngemva kokudla futhi kungapheli imizuzu engama-10), bangase babe nezinkinga ngokugaya.