Bella Adams
Iimfuno zesondlo zabantwana abaneminyaka eyi-10 nangaphezulu zahluke kakhulu kwezo zabantwana abasakhasayo, kodwa xa kuyilwa ukutya kwabo, kubalulekile ukukhumbula ukuba abakabi badala.
Sidibana neengcebiso ezininzi malunga nokutya okunempilo kubantwana abancinci, kodwa njengoko bekhula, kuba nzima ngakumbi ukulwa nokulutha kwabo ukutya okungenamsoco! Indlela yokujongana nale nto? Kuya kuba luncedo kuwe ukuba wazi imigaqo esisiseko yokucwangcisa ukutya okufanelekileyo okuya kuhlangabezana nazo zonke iimfuno zabo njengoko bekhula kwaye isakhiwo somzimba wabo sitshintsha.
Ukuthathwa kwezondlo kumakhwenkwe angaphezu kwe-10 kunye nolutsha
Ixabiso lesondlo nge-100 grams nganye yemveliso yokutya eboniswe kwipakethe idla ngokukuvumela ukuba uqikelele ukuba ingakanani imveliso ethile ofanele uyisebenzise ngosuku... iqela ngalinye lobudala.
Kufuneka kukhunjulwe ukuba le migaqo ingasentla ibonisa amaxabiso kuphela kwizinto ezisisiseko, kodwa ukutya kwabafikisayo kaninzi kungabikho iivithamini, ukulandelela izinto, kunye nee-acids ezibalulekileyo ezinamafutha. Kodwa ukulawula isixa seswekile netyuwa abayidlayo kwiminyaka yabo kaninzi ayibalulekanga njengomlinganiselo wamafutha abawathathayo, kungakhathaliseki ukuba batya luphi na uhlobo lwamafutha.
Inyani yeyokuba umazi ngcono umntwana wakho kunaye nabani na, kwaye unokuqonda ngokulula ukuba utyebile okanye uncinci, kodwa ngelishwa, awukwazi ukubona ngeso ukuba unazo iivithamini okanye iiminerali ezaneleyo.
Ukutya okunempilo komntwana osemtsha
Umntu ongaphandle unokuqaphela ngokulula ukuba umzimba womntwana okwishumi elivisayo uhamba notshintsho olukhulu kwiminyaka nje embalwa. Ukukhula kwamathambo, ukuphuhliswa kwemisipha, utshintsho lwehomoni - ukuba uthatha konke oku, kuyacaca ukuba isondlo esifanelekileyo sibaluleke kakhulu ngeli xesha lobomi bakhe.
intsimbi
Inyama ebomvu kunye nokutya okuziinkozo kwasekuseni kuya kunceda ukusilela kwabo, kodwa ungalibali ukubandakanya ukutya okunevithamin C (umzekelo, iglasi yejusi yeziqhamo) kwimenyu enjalo yokufunxa ngcono intsimbi ngumzimba.
ikhalsiyam
Ulutsha oluninzi luyaluncama ubisi olwaluluthanda kakhulu besengabantwana, kodwa imizimba yabo iyaqhubeka ikhula, kwaye ukomelela kwamathambo kusaxhomekeke ekutyeni rhoqo icalcium (kunye nevithamin D kunye nephosphorus). Ukunqongophala kwe-calcium akuyi kuchaphazela impilo yabo ngokukhawuleza, kodwa kunokubangela ubuthathaka bamathambo kwiminyaka yabo yobudala. Ukuba unyana wakho akasaluthandi ubisi, zama ukumenza abe nomdla kwezinye iimveliso zobisi, njengetshizi, i-milkshakes, okanye iyogathi. Iintlanzi, ezifana nesardadi, zikwangumthombo olungileyo we-calcium, kodwa asingabo bonke abafana abakwishumi elivisayo abaya kuyithanda.
Ukutya okukunika amandla
Uninzi lwethu luneenkumbulo zabazalwana bethu abakwishumi elivisayo ababegoduka bevela esikolweni baze batye iipleyiti ezintathu zecereal ngaphambi kwesidlo sangokuhlwa. Ulutsha ludinga "i-fuel" eninzi ukugcina ubomi obusebenzayo kunye nokukhula rhoqo komzimba, ngoko zama ukuqiniseka ukuba unyana wakho "ufake i-refuel" ngento ayifunayo, gcina ibhasikidi egcwele iziqhamo ekhitshini ngamaxesha onke, uthethe. malunga nento yokuba okunye ukutya kukugcina uhluthi kwaye womelele kunabanye. Iicarbohydrates (isonka esimnandi esisandul’ ukutsha, ipasta, nezitya zetapile) aziyi kumnika amandla nje kuphela kodwa zikwanelise nendlala yakhe, ngoxa ishwamshwam elisuka kwivenkilana ekufutshane alisayi kumnelisa kangangesiqingatha seyure.
IVithamin B6 (pyridoxine)
Ngexesha lokukhula okusebenzayo, iinkqubo ze-metabolic emzimbeni zibalulekile. Kwaye banikwa iivithamini B. Awona manqanaba aphezulu e-pyridoxine afumaneka kwinyama yezilwanyana, inkukhu, iherring, intlanzi ye-halibut, i-buckwheat, i-millet, isonka esipheleleyo, iperile yerhasi, kunye neesiriyeli zerhasi.
Indlela yokufumana abafana abaneminyaka elishumi kunye nabaselula abanomdla ekudleni okunempilo
Akulula ukulawula ukutya komntwana ofikisayo – ukutya kudla ngokuba kwindawo yesibini okanye eyesithathu emva kwezinto ezibaluleke ngakumbi njengobomi bentlalontle, ngoko ke ukushwaqa xa uhamba kuba yinxalenye yesiqhelo yobomi. Ukongezelela, umnqweno wokuzimela geqe oxhaphakileyo kulutsha oluninzi ubenza bakuphephe ukutya okungokwesithethe njengentsapho.
Nantsi indlela onokumkhuthaza ngayo ukuba alandele ukutya okunesondlo:
- Ukuba unyana wakho uyayithanda imidlalo, kungekudala uya kuqonda ukuba ukutya ngendlela efanelekileyo kumnceda agcine umzimba wakhe usempilweni.
- IiHormones zisenokuba ngumthombo weengxaki ezininzi zabakwishumi elivisayo, ezifana nolusu lwamaqhakuva okanye iinwele ezinamafutha ngokugqithiseleyo, kodwa ukutya okunesondlo kuya kubathintela ukuba bangabi mbi ngakumbi.
- Mkhumbuze ukuba ngokutya ekhaya, ugcina imali yakhe yepokotho!
Zama ukugcina ukutya okunencasa, okukhawulezayo okunencasa ekhitshini nasefrijini ngamaxesha onke ukuze unyana wakho afumane ishwamshwam xa esendleleni eya egumbini lakhe okanye ngaphandle, uze umtsalele etafileni yentsapho ngokufuthi ngakumbi ngokulungiselela izidlo azithandayo.
Amakhwenkwe akwishumi elivisayo adla ngokuthanda ukutya kakuhle yaye akacingi kakhulu ngee<em>calories, ngoko sebenzisa olu phawu ukuze azuze. Ngaphandle koko, bathanda ukuzama izitya ezitsha, ngakumbi ukuba abahlobo babo bayazithanda.
