Iindlela ezili-9 zokutya kakuhle kwaye uhlale uphilile
Into oyidlayo xa uncelisayo unokuchaphazela umzimba wakho kunye nosana lwakho olukhulayo. Nangona ubisi lwakho lwebele luya kuba luhle nangona ukutya kwakho akusikho, kubalulekile ukuba udle kakuhle. Xa udla ukutya okunempilo, kunceda ukutshintsha izondlo zomzimba wakho ukulahlekelwa ngokuncelisa kwaye uqinisekise ukuba ubisi lwakho lwebele lubunomsoco njengoko lunokuba ngumntwana wakho.
9 Iingcebiso zokutya okunempilo zoMama zokubeleka
Akusoloko kulula ukufumana zonke izondlo ozifunayo. Xa unomama, nokuba unayo usana okanye usana, uxakekile kwaye ukhathele. Ngaphezu koko, ukuba ungancedi oluninzi, kunokuba nzima ukunyamekela konke omele ukwenze ngosuku.
Ingcamango yokupheka ukutya okunempilo kunye nokuzinyamekela ngokukhawuleza iwela kwicala. Kuyaqondakala. Kodwa, ukubaluleka kubalulekile. Ukuba unqumla ukutya okanye ungadli kakuhle, usenokuba ukhathele kakhulu , ulahlekelwe ubuninzi obukhulu bokulinganisela , kwaye ungaziva ulungile. Kodwa, ukuba uthatha ixesha lokutya kakuhle kwaye uzikhathalele, uya kuziva unempiliso kwaye unamandla. Kukulungele wena nomntwana wakho. Ngoko ke, ziyizipho ezilisithoba zokutya eziphilileyo zokuncelisa abantwana.
Zama ukugcina ukutya okunokulinganisela
Ukuba unako, yidla okungenani ukutya oku-3 ngokugcwele kunye neentlobo zokutya okunempilo kunye nokutya okutyhutywayo ngosuku ngalunye. Unokufumana ukuba ukutya ukutya okuncinci ezintandathu kusebenza kangcono kuwe. Zama ukutya iintlobo ezahlukeneyo zezityalo kunye nemifuno, iiprotheni ezixhambileyo kunye neengqolowa ezipheleleyo ngelixa ichitha ikhalori engenanto. Gcina ukutya okunempilo, iziqhamo, kunye nezigulane ezisele zifumaneke, ngoko kuya kuba lula ukubamba njenge-snack esikhundleni se-cookie okanye isikhwama se-chips.
Yongeza intlanzi kwisicwangciso sakho sokutya seveki
Ukuba unandipha ukutya kweentlanzi, ukutya kwezilwanyana zasemanzini ngumthombo onempilo weprotheni ekwabonelela nge-omega-3 fatty acids ebalulekileyo. Unokuzilolonga ngokukhuselekileyo iintlobo ezahlukeneyo zokutya ezilwandle ezinjenge-salmon, ityhunti enokuluhlaza, i-catfish, i-tilapia, i-cod, i-shrimp, i-crab, i-squid, kwaye iyacaca kathathu ngeveki.
Fumana iikhalori ezaneleyo ngosuku ngalunye
Ukuncelisa nokusela ubisi kusetyenziswa amandla amaninzi. Ngoko ke, ngelixa uncelisa, kufuneka uthabathe ama-calories angaphezu kwama-500 ngosuku. Ngoku, luhlobo luni lweekhalori esilithetha ngazo apha? Ukutya kwe-Junk kunama-calorie amaninzi, kodwa ezo khalori azondlo. Ngoko, akuyena uhlobo olufunayo. Unako ukufumana ukutya okungenamsoco kwithuba elithile kodwa uzama ukufumana ezininzi iikhalori ezongezelelweyo ngokutya okunempilo kunye nokutya.Yidla ukutya okubisi
Uninzi lokutya okunempilo kunye nokutya okunyanisiweyo ongakhethayo ngemini kukhuthaza nokubonelelwa ngobisi lobisi lwebele. I-Oatmeal, i-chickpeas (hummus), imifuno eluhlaza emnyama, kunye ne-almonds zonke zinempahla exhasa ukuveliswa kweebisi ngelixa idibanisa kakhulu ekudleni kokuncelisa.Ukunciphisa ukutya kunye nezinto ezithile
Akukufuneka ube nesondlo esinempilo xa uncelisa. Unokutya kakhulu nantoni na oyifunayo kuquka ukutya okunesonka, ushokoledi, kunye negalikhi. Ungakwazi nokutya ukutya okungenamsoco kwaye ube nekhofi yakho yasekuseni. Into ebalulekileyo ukuyikhumbula ayiyi kuhamba ngaphaya kwee. Yidla yonke into oyifunayo yokutya okunempilo, kodwa udle ukuphathwa kunye nokutya okungenako-okunempilo ngokumodareyitha.Hlala u-hydrated
Ubisi lwebele lubuninzi lwamanzi . Kwaye, ukuncelisa- ngokukodwa i-reflex-down- kungenza uzive unxaniwe. Ngoko, kufuneka uphuze amanzi amaninzi. Phuza ngokwaneleyo ukucima ukoma lwakho kwaye uzame ukufumana ubuncinane iiglasi zamanzi okanye ezinye iziphuzo eziphilileyo imihla ngemihla. Umgaqo omhle wesithupha ufanele uphuze amanzi xa ubele umntwana wakho . Oku kufuneka kube malunga nama-8 ukuya kuma-12 ngamaxesha, ngoko ke uyaqiniseka ukuba uya kugutywa. Ndiyifumene ne-fluids ngokwaneleyo, kunokukhokelela ekudambiseni amanzi kunye nokuqhaqha. Ingabangela ukuba kunciphise ukunikezelwa ngobisi lwebele .
Thatha iivithamini zakho
Nangona ukutya okuncelisayo okunamalungelo kuqulethe zonke iivithamini kunye nezondlo ozifunayo, usenokuqhubeka nokuthatha i-vitamin yakho yokubeletha. Nangona kunjalo, kufuneka uhlale ukhumbule ukuba ii-vithamini azikwazi ukubuyisela ukutya okunempilo, ziyakongeza kuphela. Ngakolunye uhlangothi, iivithamini ziyimfuneko ukuba unayo i-vitamin deficiency, ubelesa kwizityalo zokutya okanye ukutya kwe-vegan , okanye usebenze ukulahleka kwesisindo . Ugqirha wakho uya kukuxelela ukuba yeyiphi iivithamini ezongezelelweyo ozithathayo.Cinga naluphi na umlando wokunyamezela kwintsapho yakho
Ukuba kukho imbali enamandla yokutya, i-eczema, okanye i-asthma kwintsapho yakho, xela ugqirha okanye umntu orejistiweyo obhalisiweyo. Kukho izinto ezinokutya ezifana nemveliso yobisi, i-peanuts, okanye i-shellfish ekufuneka uyenye ukutya ukukhusela isifo sohudo , iimpawu ezifana ne-colic-like-rashes, kunye nokuphazamiseka komntwana wakho.
Qaphela malunga nokutya
Ukuba ukhathazekile ngokulahlekelwa ubunzima emva kokuzalwa komntwana wakho, awuyedwa. Kuxhalabisa ngokufanayo phakathi koomama. Nangona kunjalo, akufanele uqalise inkqubo yokutya kungekudala xa uncelisa. Akunempilo ukuhamba ngokutya okunciphisa i-calorie-ukunciphisa ukutya okanye ukuthatha iipilisi zokutya kunye nokunciphisa i-herbs xa ubelesa. Ukwenza oko kungalimaza wena kunye nosana lwakho. Kodwa, xa umzimba wakho uphilisa ukubeleka kwaye ubonelelo lwakho lobisi lwebele lubusisiwe, ugqirha wakho unokuncoma ukutya okunempilo kunye nokuzilolonga ukuze kukuncede ufikelele kwisisindo sakho. Enyanisweni, kufuneka ube nengqiqo kwaye ukhumbule ukuba kuthathe iinyanga ezilisithoba ukuya kwindawo okhoyo ngayo, ngoko qi niqiniseke ukuba uzenzele ubuncinane ukuba ubuyele apho ufuna ukuba khona.
Kuphi ukufumana ulwazi oluthe xaxa malunga nesondlo seMama zokunxiliswa
Ukuba unomdla malunga nokutya kwakho, unamawele okuncelisa (okanye ngaphezulu) , okanye uncelisa ngengxaki ethile yempilo, xela ugqirha okanye umcebisi wecawa ukuze uthole ulwazi oluninzi. Umnikezeli wakho ononophelo lwempilo unokukunceda ngolwazi oluqhelekileyo kwaye akuthumele kwisondlo okanye kwisondlo xa kufuneka. Umtya wesondlo okanye isondlo sondlo unokunika uhlalutyo olunzulu lokutya kwakho kwaye uncedise isicwangciso sondlo kwiimeko zakho.
> Imithombo:
> Lawrence, uRuth A., MD, Lawrence, uRobert M., MD. Ukusondeza isiKhokelo seNgcaciso yezoPhicongo. Elsevier Health Sciences. 2015.
> Riordan J, Wambach K. Ukunxilisa nokuLungiswa koLuntu lweNguqulelo yesine. UJones noBartlett Learning. 2014.
> Isebe lezoLimo lase-US. Iimfuno zeZondlo Ngethuba ukuxiliswa. KhethaMyPlate.gov. http://www.choosemyplate.gov/moms--astasting--nutrition-needs. Ukuhlaziywa ngoJulayi 29, 2016
> Whitney E, uRolfes S. Ukuqonda Inkqubo Yokutya Isondlo sesine. Cengage Learning. 2015.