Ukubonelela ukutya okunesempilo ukuze abantwana badle ngaphambi, ngexesha, nangemva kwemidlalo
Gcina abadlali abancinci bomelele kwaye bafanele ukutya okudliwayo kwemidlalo. Ukutya okuncinci kakhulu kukunceda abantwana base-refuel, banelise isidingo sabo sezondlo kunye neengcamango zabo. Kwaye ekubeni abantwana bezemidlalo badinga izondlo ezahlukeneyo ngamaxesha ahlukeneyo , cwangcisa ukutya, ukutya kunye nokuphatha ngokufanelekileyo. Nciphisa izithako eziya kuphazamisa ukusebenza, kwaye ulandele umgaqo-nkqubo weqela lakho, ukuba unalo.
Ngokuqhelekileyo, abantwana abancinci abayidingi i-snack nonke, kodwa ngoko ezinye iikomiti zincoma okanye zifuna, iziqhamo kunye namanzi kuphela ixesha lokugqibela lokudlala.
Iimidlalo zokutya eziMpilo: I-Pre-Game
Ncedisa umntwana wakho ukuba abe nesigxina sexesha evakalelwa yomeleleyo: Izithambo ze-fuel kunye ne-carbohydrates enye ukuya kwiiyure ezimbini phambi komcimbi wezemidlalo. Iingqolowa, ezifana ne-pasta okanye i-crackers, ibhetele yakho ibhetele xa abantwana baya kudlala imizuzu engama-60 okanye ngaphantsi; ukhethe iinguqu ezipheleleyo zeengqolowa xa kunokwenzeka.
Ukufumana iseshoni yomdlalo okanye ixesha elide lokuqeqesha, yongeza iprotheni okanye i-fiber ukuze unciphise ukugaya nokugcina amandla. Ukuze ufumane ezi zinto, khetha iziqhamo okanye iiprotheyini ezincinci ezinamafutha ezinjengobisi, i-turkey, okanye i-yogurt. Kodwa phawula utywala kunye neeshukela ezininzi.
Yintoni ekufuneka uyiphephe: Ukutya okunamafutha, ekubeni oku kutyilwe kancinci, kunye nokutya okunomsoco ofana nesoda, i-candy, kunye neziphuzo zezemidlalo. Ezi zinto zenza i-spike kwishukela legazi. Ukuba amazinga okushukela aphakama aze ahlawule ngokukhawuleza ngexesha lomdlalo, umntwana wakho unokuba luvila okanye udizzy.
Iziphakamiso ezilula zokudlala umdlalo:
- Isonka sobonke, abaqhiyi, ii-tortillas, okanye i-pretzels
- I-Cereal (ngokungakhathaliseki ukuba ayikwizinga leswekile)
- Ukuphucula i-pasta okanye irayisi ebomvu
- Popcorn
- I-fat fat fat, ubisi, yogurt, okanye i-pudding
- Turkey, inkukhu, tofu
- Ama-aples, amabhanana, iipereya, ii-oranges
- Iikaroti, ii-peas, ikhukhamba
Iimidlalo zokutya eziMpilo: IHlf-Time
Ngexesha lomdlalo, kubaluleke kakhulu ukuba uhlale u-hydrated, ngoko gcina amanzi ehamba.
Kwakhona, akufanele kube yinto engagqibekanga, ngokukodwa ngemidlalo emininzi ehleliwe ngaphambi okanye emva kwexesha lokudla; kodwa ukuba abantwana badinga imfuneko yokutya, yenza into elula ukuyibamba, idle, kwaye idle. Gwema ukutya okunesonka, kuba bephelelwa yidala endaweni yokuhlaziya kwakhona. Ikhethelo elikhethekileyo liqhamo esitsha kuba liqukethe amanzi amaninzi kunye nezondlo, kunye nesibheno sentana.
Iziphakamiso ezingcono zemihla yokugqibela yexesha lokugqibela:
- Ubhanana (unqunywe kwisiqingatha kwiintsana ezincinci ukuze bakwazi ukucima nokutya ngokukhawuleza)
- Iimpawu ze-Orange
- I-Clementines (lungele ukubanceda abancinci ukuba babelane)
- Amagilebhisi (zama amaqabunga kwizinto ezahlukeneyo, kodwa gwema abantwana abangaphantsi kwe-5)
- Amancinci amancinci okanye iincinki ze-melon
- I-Apple okanye iipereji (ifafaze ngejusi ye-orange ukukhusela umbala obomvu)
- Iibhereji (ngaphandle kwee cherries, ekubeni imikhomo iya kwenza umonakalo!)
Iimidlalo eziNgcilisayo: I-Post-Game
Ngokukhawuleza emva kwesiganeko okanye umendo oqinileyo, abantwana bafuna amaninzi amaninzi ukutshintsha oko balahlekelwe ngumkhuhlane. Ubisi (kubandakanya ubisi lwe-ts'oletele) kunye namanzi kukukhetha okulungileyo. Ukuba ngaba sele bekhupha kwaye / okanye kushushu kakhulu, abadlali bafuna i-sodium ne-potassium. Yingakho izixhobo zokusela izithuthi ziquka ezi electrolytes. Kodwa khumbula, kukho umehluko omkhulu phakathi kweziphuzo zezemidlalo kunye neziphuzo zamandla .
I-post-game carbohydrate kunye neeprotheni zinceda abantwana bafumane i-refuel kwaye bavuselele kwakhona. Nangona ishukela elincinci lilungile, musa ukuwela ngaphesheya. Akunobulumko ukuqinisa ingcamango yokuba iipesele yindlela efanelekileyo yokuzivuza ngenxa yomsebenzi owenziwe kakuhle. Ukuba unika i-snack yeqela, qaphela ukuba nawaphi na abantwana abanokuphelisa umzimba ukuze ukwazi ukuphepha ezo zinto eziyingozi. Nxamnye nomnqweno womnye umzali wokugqibela othe wangena kwi-snack! Akukho mntu uthanda umncintiswano wezandla zomdlalo wokulandelelana kweemidlalo, kunye nempahla emikhulu, i-junkier, ngaphezulu kwipekethi nganye.
Iziphakamiso ezilula zokudlala umdlalo:
- Isiqhamo esitsha (bona uluhlu olungentla) okanye i-appleauce
- Izithelo ezinqabileyo zibe ngama-kabobs okanye ama-pops
- Iziqhamo ezomileyo, kubandakanywa izikhumba okanye izitya ezenziwe ngeziqhamo eziyi-100%
- I-gelatin enefuthe
- Iibhola ze-Granola, kodwa qaphela ikhalori ephezulu, i-fat, kunye neshukela
- Iikhukhi (ukhetho olungcono imivumba yamakhiwane, i-coat oatmeal, i-crackers yezilwanyana)
- Abaqhi okanye iigels: Khetha iinguqu ezipheleleyo-inkozo ukuba unako; phezulu kunye nebhokisi ibhotela, ushizi, okanye i-cream fat-fat cheese
- Yogurt
- Pudding
- Ushizi wesondo
- I-Popcorn, i-pretzels, ii-chips eziphekiweyo
- Ii-Muffins (i-fat-fat)
- Umxube womzila (kunye neziqhamo ezomileyo esikhundleni se-candy; qaphela i-nut allergies)
Imithombo:
Evers, Connie, RD.
UGoldlin, uRobert S., UKUTHI: UDkt. Rob Isikhokelo sokuKhulisa i-Fit Kids . ENew York: iDiaMedica Publishing, 2008.