Ukufumana ubunzima bokufumana ubunzima kubantwana
Ngayo yonke intetho malunga nengcinezelo yomntwana obuthakathaka, abaninzi abazali bayamangaliswa kukuba abanye bafune iingcebiso malunga nokufumana ubunzima.
Ukufumana ubunzima kufuneka kube lula, akunjalo? Yenza zonke izinto iingcali ezicebisa ukuba awukwenziyo xa uxhalabele ngokukhululeka. Kakade, oko akusebenzi. Esinye into, abantwana abaneengxaki ezinzima ukuhlala besondlo abanalo isondlo esihle kakhulu, ngoko abanakudli okuninzi.
Kwaye uzama ukutya ngokutya okanye ukutya nantoni na ofuna ukuyenza isisindo ayiyi kuba yinyango.
Ukufumana isisindo
Nangona abazali abaninzi bacinga ukuba abantwana babo abadli kunye nokuthanda kwabo, ngaphandle kokuba bengenako ukuzuza isisindo kakuhle, akunakwenzeka ukuba kube yinkinga. Ukuba umntwana wakho unomzimba omncinci kwaye udla ukutya okungenamsoco omkhulu, khuthaza ukutya okunempilo kwaye umenze athathe i- multivitamin ukuba ucinga ukuba ulahlekile kwizondlo ezibalulekileyo.
Abantwana abafuna ngokwenene uncedo lokufumana ubunzima bangabandakanya abo banesisindo esiphantsi, abantwana abaneempawu zonyango ezingapheliyo abangadinga ukutya okukhethekileyo, kwaye ngokuqhelekileyo, abantwana abafumana unyango olungaphazamisa ukutya kwabo.
Ukufumana ubunzima kunokuba yingxaki kubantwana abathile bathatha izinto ezikhuthazayo, ezifana ne-Adderall XR, i-Concerta, okanye i-Vyvanse, ukuphatha i-ADHD, nangona emva kokulungiswa kwemilinganiselo okanye ukuguqula amayeza.
Kungakhathaliseki isizathu, ezinye izicwangciso eziqhelekileyo zokufumana ubunzima bomzimba zingabandakanya:
- Ukungaphuki ukudla
- Ukuqwalasela ukutya ezine okanye ezintlanu ezincinane ukutya ngosuku, kunokuzama ukutya ukutya ezintathu ezinkulu, ekubeni umntwana wakho mhlawumbi akayi kudla yonke into
- Ukukhuthaza enye okanye ezimbini zokutya okuqhelekileyo rhoqo ngosuku
- Ukuphepha ukutya okunamandla okuninzi okunokondla, okunokwakheka kwamandla, okufana nokutya okungafunekiyo ngeekhalori ezingenanto, kuquka i-candy, chips kunye neziphuzo ezithambileyo
- Ukutya ukutya okunomsoco ophezulu, okunokwakheka kwamandla, okwizinga eliphezulu zeekhalori, kodwa kunye namavithamini, amaminerali kunye nezinye izondlo, ezifana nobisi olupheleleyo, i-yogurt eyenziwe ngobisi olupheleleyo, ibhotela ibhokhwe, njl njl.
- Ukugwema iziphuzo ezinamandla okanye ezingekho kwamandla, ezifana nesoda yokutya kunye neziselo ziselo
- Ukunciphisa iziphuzo ngexesha lokutya, ukuze umntwana wakho angazalisi kwaye angathanda ukutya ukutya okunye
- Ukubonisana nomsizi we-dietician obhalisiweyo ukwenzela uncedo olungakumbi, ngakumbi xa umntwana wakho ene-malabsorption okanye isifo esingapheliyo esibangela ukuba angaphantsi kwesisindo
Okona kubaluleke kakhulu, khuthaza umntwana wakho ukuba adle xa elambile kakhulu, kwaye ubuncinci adle into ethile, kunokuba aphule ngokupheleleyo ukutya, ukuba akalambile ngexesha elithile lomhla.
Ukutya Ukufumana Isisindo
Ngokuqhelekileyo, ngelixa ufuna umntwana wakho ofuna uncedo ekufumaneni ubunzima bokutya ukutya okuphezulu-khalori, ezi zifanele zibe nezondlo eziphezulu okanye izondlo-ezininzi, ukutya okunamandla okunomsoco kwaye kungekhona nje ukutya ukutya. Ngoko ufuna ukutya kunye nemali eninzi yeprotheni kunye namafutha kunye nezinye izondlo kwiphakethe encinane, njengale:
- ubisi bonke okanye ubisi obisi-2%
- ushizi okanye i-yogurt eyenziwe ngobisi obupheleleyo okanye ubisi obisi-2%
- amaqanda aqingqiweyo
- ipeanut butter
- utywala ngobisi bonke
- isiselo se-orenji
- ukuxuba umxube kunye neziqhamo ezomileyo, imbewu kunye namantongomane
Unokwenza uludwe lwezinto zokutya ezifunyanwa ngumntwana wakho kwaye uzame ukufumana ezinye iinguqu ezinomsoco ezinamandla kunye nezamandla zamandla okutya.
Oku kufanele kufake iziqhamo kunye nemifuno kunye nokutya okuhlukahlukeneyo kuwo onke amaqela okutya .
Izibonelelo zokufumana ubukhulu
Nangona iingcali zondlo ngokuqhelekileyo azicebisi ukunika abantwana ithuba lokuncedisa ukuzinzima, kunokusinceda ukuncedisa ukutya abazidlayo kunye nokusela kunye neekhalori ezongezelelweyo, ezifana nokufaka oku okutya okuninzi okunomsoco kwezinye ukutya:
- ubisi oluyimpuphu
- margarine
- ushizi
- imbotyi yengqolowa
- ipeanut butter
- mix mix
- nobusi
- avocados
- ikrimu emuncu
- imayonnaise
- isaladi yokugqoka
Ngokomzekelo, ukongeza i-1 ukuya kwi-2 yeepunile zebisi oluyimpuphu ukuya kwiiyunithi ezili-8 zobisi lonke (iikhalori ezili-150) zingongeza i-calories engama-30 ukuya kuma-60 kwiklasi yebisi yengane yakho.
Okanye ungongeza iipakethe zeCarnation Breakfast Essentials kwiglasi yobisi obupheleleyo kwaye wongeze iikhalori ezili-130 kuloo glasi yobisi malunga neekhalori ezingama-280.
Ungaphinda ubeke ubisi oluyimpuphu emanzini kwezinye iindlela zokupheka, njengokuba wenza i-pudding okanye i-oatmeal.
Okanye unokuba ungeze ukotshwa kweshizi kwezinye zezinto zokutya zomntanakho ukuzinyusa ngama-calories angaphezu kwama-60.
Nangona ibhanana inokufumana ukukhushulwa kweekhalori ngokungeza isipuni sesibhotela se-peanut, ukufumana umntwana wakho iikhalori ezingaphezulu kwe-100 kule ncoko.
Gcina ukhumbule ukuba ezininzi zezi ngcebiso zokufumana isisindo aziqhelekanga kubantwana abaselula kuphela ukutya omnye ngosuku. Oku kuya kuba yinto eqhelekileyo kuphuhliso kule minyaka, njengabantwana abaselula kunye nabanye abantwana abasesikolweni bangadla isidlo esisodwa ngosuku kwaye baza kukhethwa kuphela kwezinye ukutya. Le ndlela yokutya encinane iqhelekile ngokude nje ukuba umntwana wakho angayithandi ngobisi kunye nejusi kwaye uzuza isisindo kakuhle.
Imithombo:
UAdam Drewnowski, uVictor Fulgoni III, Uthelekisa i-Index ye-Food Rich Index ngo-"Hamba," "Yehlisa," kunye no-"Whoa" Ukutya, Umbhalo we-American Dietetic Association, uMqulu 111, iNdaba 2, ngoFebruwari 2011, amakhasi 280-284.
Umbutho waseMelika Dietetic. Ukufumana Ukunyuka Kwempahla. www.eatright.org/Public/content.aspx?id=6852.