Isondlo esifanelekileyo kubantwana nakwishumi elivisayo

Ukuxuba okunempilo ngokutya okufanelekileyo kubandakanya ukubunjwa okulinganayo kokutya kwezilwanyana kunye nezityalo. Ukuveliswa kwamandla ombane ngokukodwa kunamakhilogrohydrate (i-50-55 ipesenti) njengeziqhamo, imifuno, iifatate neziqhamo.

Isondlo esifanelekileyo njengomniki-mandla kubantwana nakwishumi elivisayo

Inxalenye encinci yamanqatha (iipesenti eziphezulu ze-30) ukusuka kwimifuno yemifuno kunye namafutha kunye nenxalenye encinci yeproteyini yezilwanyana kunye nemifuno (i-10-15 ipesenti) iyimfuneko.

Umama nentombi bazonwabisa ngokuzonwabisa
Isondlo esifanelekileyo njengomniki-mandla kubantwana nakwishumi elivisayo

Ukuba ibhalansi yemvelo ifumaneka apha, umntwana unakekelwa kakuhle kwaye akadingi nayiphi na isongezelelo.

Indlela yokubona ukungondleki?
Ingaba umntwana uyadla enye-engxenyeni, njengobuncwane bezityalo, ngaphandle kobisi, eninzi inyama, ngeeskese kunye ne-pastries okanye ezininzi iiskese, ngoko kungabikho kwamacidi e-fatty, i-trace elements kunye namavithamini angalungisa.
Ukuba kunomdla omnye ukhetha, umzekelo, usawoti, umuncu, oku kutyhubela inzwa yendalo. Ngako oko, kubalulekile ukuba abantwana basebenzise ukutya okungenani kwi-snack.

Uyidla kaninzi kangakanani na ukutya okufanelekileyo?

Ukutya okunempilo kunye nokufanelekileyo kukuqinisekisa ii-3-5 zokutya ngexesha lonke. Ubuncinane isidlo esishushu kufuneka sifakwe. Ewe, isisu seva xa indlala ingasuki.

Njenge-snack, unokufumana iziqhamo nemifuno, isonka okanye i-pastries. Ukutya okufudumalayo amazambane, irayisi emdaka, i-pasta, imifuno okanye isaladi kunconywa. Ngenye indlela unikezela intlanzi encinci kunye nezitya zenyama. Njengoko uphuzo, kusekhona amanzi, iziqhamo kunye netiyi ze-herbal ezingabizi. Ukusela iswekile kufuneka kugwenywe, njengoko iivuno zezityalo sele ziqulethe umxholo we-ushukela we-10 ipesenti.

Ubisi lunemizila eyahlukeneyo ebalulekileyo. Njenge-calcium, i-phosphorus, iprotheni, i-zinc, iodine kunye ne-vitamin B2 ne-B1, ebaluleke kakhulu kwisigaba sokukhula. Ukuba kukho ubisi obuthathaka, qhagamshelana nesondlo sokutya.

Isondlo esifanelekileyo kubantwana kufuneka silinganiswe
IiVithamini kubantwana

Ukutya ngumcimbi wendalo

Ngokuqhelekileyo abantu abadala balinganisa ukutya kwabo bantwana ngokutya kwabo. Ngoko ke kufuneka unyamekele ukuba ungabanikeli abantwana abangamalungu amakhulu.

Umzimba uvame ukufumana oko kukufunayo. Kuyinto eqhelekileyo ukuba abantwana bangadli ngokufanayo imihla ngemihla. Ngokuxhomekeke kwiminyaka, uhlobo lomzimba, umzimba kunye nomzimba, ukutya kufuneka kulungiswe ngokwabo.

Abancinci kunye nabantwana abancinci babeya kugxininiswa ngamanani amaninzi enyama kunye namafutha, kodwa kunoko badinga ukutya okulula, njengoko i-metabolism yabo ikwazi ukwenza oku bhetele. Imifuno ephekwe kwangaphambili kunye nezidlo ezifudumeleyo zihanjiswa kakuhle kwizinto ezincinane kwimini.

Imithetho inokukhuthaza ukuzonwabisa

Iimpawu ezimbalwa zokutya ezilula zibalulekile ukwenza isisu sakho sizive kakuhle. Kungenxa yokuba ukugaya ukutya okunempilo kuqala ngokuqala kokuluma. Ukutya sidinga ngaphezu kwexesha lonke kwaye sihlala. Ngoko ke, ikhefu elifutshane ngaphambi nangemva kokutya kubalulekile. Ukuphazamiseka okunjengomathotholo, umabonakude, ukufunda okanye intetho enomdla kufuneka kugwenywe. Kwaye kunye nezona zikhulu: "Iliso lidla nawe."

I-sweet extra ivunyelwe

Ukukhethwa kwintle enomdla mhlawumbi kungenangqiqo, kuba ubisi lukanina luyancipha.

Isondlo esifanelekileyo sivumela ukuba mnandi
Ukumnandi okumnandi ngaphandle kokuzisola

Iingxube zokubambisana ezipheleleyo ziya kuba nzima ukunyanzelisa. Nokuba iPramidi yokutya inikezele ukuphatha indawo phantsi kwesihloko esithi "Extras", iqela lokutya okunyamezelekileyo.

Iiswidi zivumelekile ngokusemthethweni. Nangona kunjalo, i-Institute for Research for Child Nutrition (FKE) isincomela ukuba ungathathi ngaphezu kwe-10 ekhulwini yamandla emini oyifumayo ngohlobo lwe "extras". Ngokomzekelo, abantwana bakwa-7-9 abaneminyaka eli-100 ubudala, ezi zijikeleze i-180 kcal okanye malunga ne-45 grams yetshukela okanye i-20 amagremu enqatha.