Isondlo esifanelekileyo kubantu abaselula

Kwixesha lesiguqulelo emzimbeni womntwana kukho ukulungiswa komzimba kunye nokulungiswa kwemvelo, ngoko kubaluleke kakhulu ukubonelela iintsholongwane ngesondlo esifanelekileyo. Eli xesha libonakaliswe ngokukhawuleza ngokukhawuleza ekuphuculeni ngokomzimba nangokwengqondo. Ngako oko, kubaluleke kakhulu ukwenza imenyu yeveki ukwenzela ukuba kuqinisekiswe ukutya okufanelekileyo kwintsholongwane, kuquka zonke iivithamini ezifunekayo kunye nezondlo kunye nokutya okuphezulu kweekhalori.

Ukutya kukhangeleka njani kwintombazana?

Ayikho imfihlelo eninzi intsha ekujoliswe kuyo kwiintengiso kunye neentanga zontanga zikhetha ukutya okungekho ukutya, ngoko kukutya okuninzi njengama-chips, iziphuzo zoshukela, ukutya okukhawulezileyo okanye ibhatile ye-chocolates kuba yinto eqhelekileyo. Ngoko ke, umsebenzi wabazali ukuba baqhelane netafile yokutya okufanelekileyo kubantu abaselula kunye nokuqinisekisa ukuba imenyu yemihla ngemihla yabantwana babo yayiquka ukutya okunothile kwiivithamini ezahlukeneyo, izinto ezilandelelana kunye nezondlo. Phakathi kwabo, indima ebalulekileyo idlalwe ngu:

1. I-calcium, evimbela amathambo angenayo kunye nokubola kwezinyo. Zizityebi zobisi kunye nemveliso yobisi, i-broccoli, i-cheese ekhuni, iilenti, irayisi, iimbotyi, iklabishi, iintlobo ezahlukeneyo zeentongwane kunye nembewu.
2. Iprotheni. Yona "yitena" yangempela, apho izicubu zethu, izicubu kunye nezitho zangaphakathi zakhiwa. Nangona umntwana wakho engaphezu komzimba kwaye ufuna ukwenza konke ukulahlekelwa isisindo, isondlo esifanelekileyo kubaselula kufuneka iqhubeke nokuquka ukutya kweeprotheni. Ezi zintlanzi, i-fat oil ephantsi, i-cottage shiese kunye ne-yogurt, inyama ephilileyo, intlanzi, i-nut, i-tofu, iimbotyi.
3. Amafutha, ekusebenziseni ngawo kwixesha lokutshintsha liza kuqinisekisa impilo yeenwele kunye nekhumba kwaye lizalise umzimba ngombane. Kodwa ukutya okuchanekileyo kwintsholongwane kubonisa ukuba umxholo wabo ekudleni akuyi kuba ngaphezu kwama-25-35% wexabiso elilonke lemihla nganye yeekhalori. Amafutha afanelekileyo atholakala kwi-walnuts, i-almonds, i-peanuts, i-cashews, i-corn, i-sunflower, i-olive, i-rapeseed kunye neoli ye-soya, kunye ne-trout, i-salmon, ityhuna. Kodwa ibhotela, inyama enamafutha kunye nobisi kufuneka kube lula.