John Myers
Ezinganeni, izinyanda zangempela zenjabulo zibhekwa njengezempilo. Ezincane nazo akufanele zibe nesisindo esiningi kakhulu. Amaqiniso abaluleke kakhulu mayelana nokukhuluphala.
Lokho kufanele kwenze ingane yakho ikhuluphale
Akungabazeki ukuthi kubalulekile ekukhuleni okunempilo ukuthi isisindo somntwana silungile. Kodwa kuhle kangakanani? Abazali abaningi abaqiniseki ukuthi ingane yabo ithola ukudla okwanele yini. Ingabe uthola ubisi olwanele ngesikhathi encela? Ingabe ukudla kwengane kulungile futhi kuyalinganisela? Okokuqala, kuhle ukwazi ukuthi izingane ezincane zilahlekelwa isisindo ezinsukwini ezimbalwa zokuqala ngemva kokuzalwa. Lokhu kuyinto evamile futhi akukho okufanele sikhathazeke ngakho inqobo nje uma kuba ngcono ngemva kwezinsuku eziyi-14 kamuva. Kuze kube yiminyaka eyizinyanga eziyisithupha, inzuzo yesisindo se-140 kuya ku-200 amagremu ngesonto ilungile, emva kwalokho i-85 kuya ku-140 amagremu kuze kube unyaka owodwa. Uma ijika libheke phezulu kancane, konke kuhamba kahle.
Ijika lesisindo somntanakho maqondana: ama-percentile
Indlela elula yokunquma ukuthi amanani athile akubanga eliluhlaza lapho ugeza ingane, ugeza izinwele zengane bese ukala isisindo sengane yakho yilokho okubizwa ngokuthi amajika amaphesenti. Zihlanganisa usayizi ngamunye wezingane ezincane, ukuze kwenziwe izincomo ezinengqondo uma kuqhathaniswa nontanga. Ngenxa yalokho, abazali bangaphinda basebenzise amatafula kumntwana ozalwa ngaphambi kwesikhathi noma ingane enosayizi ongaphezu kwesilinganiso lapho izalwa. Phela, asikho isidingo sokuthi uhlale uhlola ukuthi ingane yakho izuza kangakanani ngesisindo: udokotela wezingane noma udokotela ojwayelekile unakekela imibhalo njengengxenye yokuhlolwa noma ukuhlolwa futhi ahlole ukuthi isisindo somntwana wakho sijwayelekile yini uma siqhathaniswa namanani okubhekisela kuwo. Isisindo se-U3, U4 njll. sifakwe ebhukwini lokuhlolwa kwezingane.
Yikuphi ukudla okulungile lapho uncelisa?
Ngenkathi incela ibele, ingane yakho imunca zonke izakhamzimba ezibalulekile ezidingayo ukuze ikhule kahle ngobisi lwebele. Ngakho-ke, ukudla kwakho kufanele kube okunokulinganisela futhi okuhlukahlukene ngangokunokwenzeka - njengakuzo zonke ezinye izigaba zokuphila. Iphiramidi yokudla ikusiza ukuthi uhlanganise imenyu elinganiselayo. I-mix plate inikeza isiqondiso esithile lapho uhlanganisa ukudla.
Isidingo sezakhi ezithile zomsoco siyakhula ngesikhathi sokuncelisa futhi kufanele siqinisekiswe ngokudla okuqaphelayo:
- Amaprotheni: Ngenxa yokukhiqizwa kobisi, isidingo samaprotheni sikhuphuka ngo-2 g kuwo wonke ama-100 ml obisi lwebele oluvezwayo. Lesi sidingo esengeziwe singanyuswa kalula ngokudla okulinganiselayo.
- I-Folic acid: Njengasekukhulelweni, isidingo se-folic acid sihlala sikhula ngesikhathi sokuncelisa. Cishe i-450 micrograms nsuku zonke. Ngemva kokubonisana nodokotela, ukuthatha izithako zokudla kungaba usizo. Abahlinzeki abahle yimifino enamaqabunga aluhlaza kanye nezinhlobo ezahlukene zeklabishi.
- Iodine: Akwenzeki ngaso sonke isikhathi ukuthola i-iodine eyanele ngokudla. Ngakho khuluma nodokotela wakho mayelana nokuthi ukuthatha isithasiselo sokudla kungase kube nengqondo kuwe. Ingane ithatha i-iodine ngobisi lwebele, i-mineral ibalulekile ekukhuleni ngokomzimba nangokwengqondo. Izinhlanzi, ukudla kwasolwandle, nemikhiqizo yobisi ngokwemvelo inothile nge-iodine. Ngaphandle kwalokho, ungasebenzisa usawoti wetafula ohlanganiswe ne-iodine ukupheka.
- I-iron ne-calcium: Nakuba isidingo samaminerali singanyuswa, ukudla okwanele kufanele kuqinisekiswe. Ngakho-ke kunconywa ukuhlola okuvamile kwamanani.
Naphezu kwesidingo esikhulayo sezakhi ezithile, kufanele uqinisekise ukuhlukahluka kwimenyu. Ngale ndlela uqeqesha ukunambitheka kwengane yakho. Ngoba ama-flavour oyidlayo atholakala ngendlela ebuthakathaka obisini lwebele. Kubalulekile futhi kumasosha omzimba ukuthi inzalo ikwazi ukujwayela ukudla okuningi okuhlukahlukene. Ngesikhathi esifanayo, uvimbela ukungezwani komzimba okuningi okungaba khona: Kungenzeka ngisho nokuthi ukudla izinhlanzi ngenkathi uncelisa kungase kuvimbele ukuthuthukiswa kokungezwani komzimba nezinhlanzi. Futhi, ungakugwemi ngokuphelele ukudla okunedumela lokubangela ukungezwani komzimba nezinto ezithile - njengamaqanda esikhukhukazi, ubisi lwenkomo noma amantongomane.
Ngakolunye uhlangothi, kufanele ugweme ukudla okungaba yinkinga ekukhuleni kwengane. Ungabuphuzi utshwala futhi unciphise ukusetshenziswa kwakho kwe-caffeine - ngakho phuza ikhofi, i-cola, itiye elimnyama neluhlaza kanye neziphuzo ezinikeza amandla ngokusesilinganisweni futhi ngokushesha ngemva kokuncelisa, ukuze umzimba ube nesikhathi esanele sokuphula i-caffeine ngaphambi kokudla okulandelayo kokuncelisa.
Ngokuyisisekelo, ukuncelisa akusona isikhathi esifanele sokudla, isibonelo ukuqeda amakhilogremu okukhulelwa ngokweqile. Uma kungenjalo usengozini yokungatholi imisoco eyanele wena nengane yakho. Ukukhiqizwa kobisi nakho kungathinteka kabi.
Ngokuphambene nalokho: ukuncelisa ibele kwandisa izidingo zamandla cishe ngama-kilocalories angu-500 ngosuku ezinyangeni ezine zokuqala. Nokho, omama abancelisayo kufanele badle kuphela ama-kilojoule engeziwe lapho bezizwa belambile, ngoba izinga lokugayeka kokudla okuyisisekelo livame ukuncipha ngasikhathi sinye: Kulesi sigaba sokuphila, abesifazane abaningi ngokwemvelo banyakaza kancane, futhi amafutha anqwabelene ngesikhathi sokukhulelwa nawo aqinisekisa amandla anele. izimpahla.
Ungawahlukanisa kanjani amanani
Uma ufuna ukuzibonela ukuthi ubude nesisindo somntwana wakho siphezulu kakhulu noma siphansi kakhulu, funda amaphesenti kanje: Kunemigqa emithathu engamaphesenti emidwebeni. I-P50 imele isilinganiso, i-P3 ne-P97 ikhombisa imikhawulo ephansi nengaphezulu yebanga elivamile. Kukhona futhi izibali eziku-inthanethi lapho uvele ufake khona ubude nesisindo somntwana wakho. Uyobe usubona amajika anenani lengane yakho futhi ungabona shazi ukuthi konke kuhamba kahle yini futhi ingane yakho iyachuma.
