Ukutya Okudlulileyo Kwemidlalo Yabantwana

Nika umdlali wakho umdlalo wesantya ngaphambi kokudlala

Xa uceba ukutya kwangaphambi komdlalo kumntwana okanye umntwana wakho, into yokugqibela oyifunayo iyisisu esisiphazamisayo okanye ukulahlekelwa kwamandla. Kodwa izicwangciso ezithandwayo, njengokulayisha i-carb, zikwazi ukuhambisa loo nto. Ngoko, phambi komdlalo omkhulu, umdlalo, okanye ukhuphiswano, qinisekisa ukuba uyagwema i-non-nos nutrition ezifana nos.

Ungadli ezi zidlo eziPhambi kweMidlalo

1. I-cheeseburger: Ukutya okunamafutha afana nokutya okubomvu okanye okucwangcisiweyo kunye neemveliso zobisi ezigcweleyo kunokunciphisa ukuncipha komdlali wakho, okungeke kukhululeke ngexesha lomsebenzi wezemidlalo.

1. I-browny giant: Iisweets kunye ne-dessert (nayiphi into equle iswekile eninzi) iya kubangela ukuba ushukela wegazi lomntwana wakho libe ngumsila. Oko kuthetha ukuba unokufumana amandla amaninzi alandelwa ukuqhuma okukhulu. Ixesha eliphosakeleyo kwaye liyakwazi ukukhawulela amathuba akhe okuqhuba kakuhle.
2. Ubhontshisi abamnyama, irayisi emdaka, kunye neladidi: Oku kufana nokukhetha okunempilo, kwaye ixesha elininzi lixesha. Ukutya okucebileyo kwifiber, njengezityalo, izityalo ezipheleleyo, kunye nemifuno enamagqabi, ngokuqhelekileyo zikhethiweyo. I-fiber dietary isinceda sizive sigcwele kwaye sinokunciphisa amazinga e-cholesterol. Inokunciphisa ingozi yesifo senhliziyo nesifo sikashukela. Kwaye i-fiber inceda ukugcina i-digestive tract ihamba. Ngokuqhelekileyo into enhle, kodwa ngexesha lokuzikhandla ngamandla kunokusebenza kakuhle kakhulu kwaye kubangela ukuba isisu sidumale okanye ihudo. Ezinye iifiber zilungile; Kuninzi ingxaki.
3. Isiphuzo sekofi esinobuchule: I-combo yeswekile kunye ne-cafeine apha nayo ingabangela iingxaki zesisu kunye / okanye ukuphazamiseka kwamandla. Kuyafana nokusela izixhobo zokusela izixhobo zamanzi (ezingasayi kuba yinto efanelekileyo yezingane, nakanjani).

1. Isitya esikhulu sepasita, ubambe amacandelo: Ukunyathela, njengaleyo efunyenwe kwi-pasta, irayisi emhlophe, isonka esimhlophe, njalo njalo, unika imizimba yabantwana ngamandla. Kodwa ezi zikarubha nazo zikhulula amandla abo ngokukhawuleza, njengokutya okushukela, ngoko kunokubangela ukuba i-post-digestive slump. Ngexa i-carbs ilungile-iyimfuneko, eqinisweni! -kuko akukho mfuneko yokubamba i-carbs eyongezelelweyo phambi komdlalo okanye ukuqhuba. Zigcine njengenxalenye yesondlo esilungeleleneyo kunoko.

1. Isitya esingazange sizame ngaphambili: Ngokuqhelekileyo sigubha xa umntwana ephuma kunye nokuzama ukutya okutsha. Kodwa isidlo sangaphambi komdlalo asiyixesha elifanelekileyo le nto. Ukutya okutsha okanye okungavamile kunokubangela isisu esisiphazamisayo okanye esinye isenzo esichaphazelekayo. Bavavanye xa izigxobo ziphantsi.

Khuphukisa ukuNondla kwimidlo yokuPhambi kweMidlalo

Uza kuphucula umdlali wakho ophezulu xa uqinisekisa ukuba ukutya kwakhe kwangaphambi komdlalo kubandakanya ezi zondlo. Ngokwenene, ukutya kwansuku zonke kufanele kulungele, ngokude nje kunempilo kwaye kulungelelanise imihla ngemihla!

• Ubuninzi bamanzi: Umntwana wakho kufuneka aphuze amaninzi amanzi ngaphambi, ngexesha, nangemva kwemidlalo kunye nezenzo. Oku kuya kunceda ukukhuselwa kwamanzi kunye nokugula kweshushu.
• I-carbohydrates: Izinto ezininzi ezilungileyo ziwela kuloluhlu, ukusuka kwii-grains ezipheleleyo ukuya kwiziqhamo kunye nemifuno yazo zonke iintlobo. Jonga nje i-fiber kunye nomxholo weshukela. IiCarbs ziyimfuneko ukuze ugxininise ukusebenza komntwana wakho.
• Iiprotheyini kunye namafutha: Xa zidibaniswa ne-carbs, i-fat and protein inokunceda ukubonelela amandla, okuhlala ixesha elide umdlali wakho ofuna iimfuno.

Ixesha lokutya ukutya kwangaphambi kweMidlalo

Le tshathi, eguqulelwe kwi-Coaching Association yaseKhanada, yenza kube lula ukubona indlela ukutya kwangaphambi komdlalo kuthinta ngayo umdlali wakho. Kwakhona, ukutya kwakhe kwansuku zonke kudla kakuhle, kodwa uya kufuna ukunyamekela ngaphambi kokuba umdlalo omkhulu okanye usuku lonke ludibeneyo xa uya kufuna amandla amaninzi, amandla kunye nesigxina.

Khumbula kwakhona ukuba ininzi abantwana abayidingi ixesha lesigxina okanye i-post-game-snacks , okanye iziphuzo zezemidlalo (ngaphandle kokuba zithuthukisa kakhulu). Bafuna nje amanzi amaninzi. Ukuba badla ngexesha lomdlalo, kufuneka kube yinto esheshayo kwaye kulula ukuyila, njengeziqhamo.