Kuyini Ukudla Okunempilo Kwezingane?

Izisekelo zokudla kwezingane ziyefana nezokondleka kwabantu abadala. Wonke umuntu udinga ukudla okufanayo, okuhlanganisa amavithamini, amaminerali, ama-carbohydrate, amaprotheni namafutha. Ngakolunye uhlangothi, izingane zidinga amanani ahlukahlukene ezakhi ezithile ezineminyaka ehlukene.

Uhlu Lokudla Okunomsoco

Cabanga ngalokhu kudla okulandelayo okunomsoco,

• Amaprotheni: Imikhiqizo yesoya, ukudla kwasolwandle, amaqanda, inyama engenawo amandla kanye nezinkukhu, ubhontshisi, uphizi, namantongomane angenasawoti kanye nembewu kuyingxenye ye ukudla okunempilo izingane.
• Izithelo: Esikhundleni sejusi yezithelo, khuthaza ingane yakho ukuthi idle izithelo ezihlukahlukene ezintsha, noma ezomisiwe. Uma ingane yakho iphuza ijusi, qiniseka ukuthi iyijusi engu-100% engenashukela owengeziwe futhi ubeke imingcele ukuthi idla kangakanani. Ijusi ekheniwe noma egcinwe kufanele igwenywe. Khumbula ukuthi indebe eyodwa yesithelo esomisiwe ilingana nenkomishi yesithelo esisha. Izithelo ezomisiwe, uma zithathwa ngokweqile, zinganikeza ama-calories engeziwe.
• Imifino: Khonza imifino emisha. Hlela ukunikeza imifino enemibala ehlukahlukene, efana nohlaza obumnyama, obomvu, nowolintshi, ubhontshisi nophizi, isitashi, nokunye. 
• Izinhlamvu: Okusanhlamvu okuphelele njengesinkwa sikakolweni, i-oats, i-popcorn, i-quinoa, noma irayisi elinsundu noma lasendle nakho kuyisinqumo esihle. 
• Ubisi: Khuthaza ingane yakho ukuthi idle imikhiqizo yobisi engenawo amafutha noma amafutha aphansi njengobisi, iyogathi, ushizi, noma iziphuzo zesoya eziqinisiwe.

Ukukhawulela Ukusetshenziswa Kwekhalori Yengane

Nciphisa amakhalori engane yakho,

• Okuthatha indawo kashukela: Lokhu kufanele kugwenywe ukuze uthole impilo engcono. Ushukela wemvelo, njengalowo otholakala ezithelweni nasebisini, awufakwanga ushukela. Ushukela onsundu, i-corn sweetener, isiraphu yommbila, uju, nolunye ushukela ongeziwe ngezinye zezibonelo zikashukela wokwenziwa. Hlola amalebula omsoco ukuze wazi ubukhona kanye nenani likashukela owengeziwe. Khetha okusanhlamvu okunoshukela omncane owengeziwe. Iziphuzo eziqukethe ushukela owengeziwe, njenge-soda neziphuzo zezemidlalo nezamandla, kufanele zigwenywe.
• Amafutha e-Trans kanye agcwele: Nciphisa amafutha agcwele, atholakala kakhulu emikhiqizweni yezilwane njengenyama ebomvu, inyama yenkukhu, kanye nemikhiqizo yobisi enamafutha agcwele. Funa izindlela zokufaka esikhundleni samafutha emifino namantongomane esikhundleni samafutha agcwele, anikeza ama-acid abalulekile anamafutha novithamini E. Imithombo engokwemvelo yamafutha anempilo ihlanganisa iminqumo, ama-alimondi, ukwatapheya nezilwane zasolwandle. Yehlisa ukudla kwakho amafutha e-trans ngokugwema ukudla okuqukethe ingxenye yamafutha e-hydrogenated.
• I-sodium: Intsha eningi idla usawoti omningi kakhulu ekudleni kwayo okujwayelekile. Khuthaza abantu ukuthi badle izithelo nemifino kunokudla amashidi namaswidi.

Uma unanoma yimiphi imibuzo mayelana nokudla kwezingane noma ukukhathazeka okuthile ngokudla kwengane yakho, thintana nochwepheshe bezokudla noma udokotela ovela kwabezempilo. izibhedlela ezingcono kakhulu zokudla. Amafutha anempilo aqukethe ama-acids abalulekile afana ne-omega-3 ne-omega-6, umzimba ongakwazi ukuwakhiqiza futhi kufanele atholakale ekudleni. Sebenzisa amafutha emifino njenge-canola, i-olive, kanye/noma ubhontshisi wesoya ngenkathi upheka. Ukugqoka isaladi, imajarini engeyona i-hydrogenated, ibhotela lamantongomane (njengebhotela lamantongomane), kanye nemayonnaise kufaka namafutha anempilo.

Amafutha amaningi aqinile ekushiseni kwekamelo ahlanganisa amafutha aphakeme aphezulu kanye nama-saturated, angandisa ingozi yesifo senhliziyo. Nciphisa ukudla ibhotela, imajarini eqinile, nesinqumelo. Funda amalebula futhi ugweme amafutha ashintshayo noma agcwele, avamile ezintweni eziningi ezithengwa esitolo okuhlanganisa amakhukhi, ama-donuts, nama-crackers. Nciphisa inyama egayiwe ngoba ikhuluphele emafutheni, i-sodium (usawoti), nama-nitrate (izilondolozi zokudla).

Iqhaza Lomzali Ekulondolozeni Ukudla Kwengane

Kungumthwalo wakho njengomzali ukuthi, 

• Hlela izikhathi ezivamile zokudla nokudla okulula ezisebenzela wonke umndeni. Hlanganyela izingane zakho izikhathi zokudla futhi udle nazo.
• Ngezikhathi zokudla, hlinzeka ngebhalansi nokudla okuhlukahlukene okuvela kuzo zonke izigaba zokudla.
• Nikeza ukudla ngendlela abangayiphatha kalula. Ukuvimbela ukuminyanisa ezinganeni ezincane, isibonelo, nquma noma ugaye ukudla.
• Siza izingane zakho zifunde ukudla ngokuzimela ngokuzifundisa ukusebenzisa ukhezo noma inkomishi.
• Bamba iqhaza ekulungiseleleni ukudla okuhambisana neminyaka yobudala nasekuhleleni itafula nengane yakho.
• Uphudingi akufanele lusetshenziswe njengesifumbathiso. Khonza okukhethwa kukho kophudingi olunempilo njengenkomishi yesithelo noma iyogathi.
• Ukuqeda izindawo zokudla okusheshayo kufundisa izingane zakho ukubaluleka kokudla ndawonye njengomkhaya nokudla ukudla okunempilo okuphekwe ekhaya.

Amashadi Okudla Ngokweminyaka 

Ithiphu Esheshayo

Ungakhathazeki kakhulu uma ingane yakho yenqaba ukudla noma ukudla. Gwema ukubapha okuthile okwengeziwe phakathi kokudla ukuze nje badle. Bazodla kangcono ngokuzayo.

Uma isisindo nosayizi wabo kujwayelekile, kungenzeka ukuthi bathole konke abakudingayo. Vele uqiniseke ukuthi ingane yakho idla izinhlobonhlobo zokudla kuwo wonke amaqembu okudla ukuze uqiniseke ukuthi ithola imisoco eyanele. Lapho kuhlolwa njalo, udokotela wengane yakho uzoqapha ukukhula kwayo futhi akwazise uma kunezinkinga.

Izifiso zezingane ziyehluka usuku nosuku, ngisho nasekudleni. Izingane kufanele zidle izinto ezincane njalo usuku lonke ngenxa yezisu zazo ezincane. Ngakho-ke, qaphela wonke amaphuzu angenhla futhi udale imikhuba yokudla enempilo enganeni yakho.