Ukudla okunempilo kwezingane kanye nentsha

Ukuxuba okunempilo kokudla okunempilo ngokuyinhloko kuqukethe ukwakheka okulinganiselayo kokudla kwesilwane nesitshalo. Ukukhiqizwa kwamandla okusebenza kakhulu kunamakhemikhali (ama-50-55 amaphesenti) njengezinhlamvu, imifino, amazambane nezithelo.

Ukudla okunempilo njengabanikeli bamandla ezinganeni nasebancane

Amaphesenti amancane kuphela (amaphesenti angama-30) avela kumafutha nemifino yemifino kanye nengxenye encane yeprotheyini yezilwane nezimila (amaphesenti angu-10-15) ayadingeka.

umama nendodakazi banokuthenga okujabulisayo
Ukudla okunempilo njengabanikeli bamandla ezinganeni nasebancane

Uma ibhalansi yemvelo itholakele lapha, ingane igcinwa kahle futhi ayidingi noma yiziphi izithako.

Indlela yokubona ukungondleki?
Wondla ingane ngolunye uhlangothi, ezifana luyingxenye imifino ngaphandle ubisi, inyama kakhulu, fresh namakhekhe noma ogxile candy ke ukuntula fatty acid, ukulandelela izakhi kanye amavithamini ungalungisa.
Uma ikakhulukazi kunambitheka eyodwa, ngokwesibonelo, usawoti, omnandi, omuncu, lokhu kunciphisa ukuzwakala kwenzwa yemvelo. Ngakho-ke, kubalulekile ukuthola izingane zisetshenziselwa ukudla okungenani ukudla okuvela kunoma yikuphi ukudla.

Udla kaningi kangakanani nokuthi kungakanani ukudla okufanele?

Ukudla okunomsoco nokulungile kuqinisekisa izikhathi zokudla ze-3-5 usuku lonke. Okungenani isidlo esisodwa esifudumele kufanele sifakwe. Yebo, isisu siyasizwa lapho indlala ingaphumi.

Njenge-snack, ungajabulela izithelo nemifino, isinkwa noma ama-pastries. Ukudla okufudumayo amazambane, ilayisi ensundu, pasta, imifino noma isaladi kunconywa. Ngaphandle kokunikeza izinhlanzi ezincane nezinhlanzi zenyama. Njengesiphuzo, namanje amanzi, izithelo kanye netiye ze-herbal ashibhile. Ukuphuza ushukela kufanele kugwenywe, njengoba ama-juice wezithelo kakade aqukethe okuqukethwe kokushukela kwamaphesenti angu-10.

Ubisi lunamakhemikhali ahlukahlukene. Njenge-calcium, i-phosphorus, amaprotheni, i-zinc, i-iodine ne-vitamin B2 ne-B1, ebaluleke kakhulu esigabeni sokukhula. Uma kukhona ubisi obuthakathaka, buza umsoco.

Ukudla okunempilo kwezingane kufanele kube nokulinganisela
Amavithamini wezingane

Ukudla kuyindaba yendalo

Ngokuvamile abantu abadala balinganisa ukudla kwezingane zabo ngokwemikhuba yabo yokudla. Ngakho-ke kufanele kunakekelwe ukunakekelwa kwengxenye yabantwana abadala.

Umzimba ngokuvamile uthola lokho okukudingayo. Kuvamile ukuthi izingane zingadli okufanayo nsuku zonke. Kuye ngokuthi uneminyaka yobudala, uhlobo lomzimba, umzimba nomzimba womzimba, ukudla kufanele kulungiselelwe ngabanye.

Izingane ezinomsoco nezincane zizogonywa ngobuningi bezinyama namafutha, kodwa kunalokho zidinga ukudla okulula, njengoba umzimba wabo ungasisingatha kangcono lokhu. Imifino ephekwe ngaphambilini kanye nokudla okufudumele kusatshalaliswa kakhulu ngobuningi emini.

Imithetho ingakhuthaza ukujabula

Izindlela ezimbalwa zokudla ezilula zibalulekile ukwenza isisu sakho sizizwe kahle. Ngoba ukugaya okunempilo kuqala ku-bite yokuqala. Ukuze sidle sidinga ngaphezu kwakho konke futhi sihlale. Ngakho-ke, ikhefu elifushane ngaphambi nangemva kokudla kubalulekile. Ukuphazamiseka okunjengomsakazo, i-TV, ukufunda noma ukuxoxa okujabulisayo kufanele kugwenywe. Futhi njengalawo amakhulu: "Iso lidla nawe."

I-sweet extra ivunyelwe

Okuthandayo ukunambitheka okumnandi cishe kungenasisekelo, ngoba ngisho nobisi lukanina luyakuthandeka.

Ukudla okunempilo nakho kuvumela ukuba mnandi kancane
Ukuncoma okumnandi ngaphandle kokuzisola

Kuzoba nzima ukuphoqelela amaswidi ama-sweets. Ngisho nePhiramidi Yokudla inikeze ukuphatha indawo ngaphansi kwesihloko esithi "Extras", iqembu lokudla okubekezelelwe.

Amaswidi awunqatshelwe ngokomthetho. Kodwa-ke, i-Research Institute for Child Nutrition (FKE) incoma ukuthi ungathathi okungaphezulu kwamaphesenti angu-XNUM of energy nsuku zonke ukungenisa ngendlela "extras". Isibonelo, izingane ze-10-7 ezineminyaka engu-18 ubudala, lezi zizungeze i-9 kcal noma ngama-gram angu-180 ushukela noma ama-gram angu-45 wamafutha.

Shiya amazwana

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