Ukubonelela ukutya okunomsoco kwintshukumo emncinci kunciphisa umngcipheko wezifo ezalandelayo ezifana nesifo sikashukela, i-osteoporosis, isifo senhliziyo, isifo kunye nezinye iintlobo zomhlaza.
Ukutya okufanelekileyo
Izondlo zinconywa zincoma ukuba ukhethe ukutya abatsha abakulinganisela kwimixholo kunye nemveliso eyahlukeneyo. Usuku ngalunye ekudleni kufuneka kube: inyama, intlanzi okanye amaqanda, ukufumana iprotheni eyaneleyo. Iiprotheyini zibalulekile ekwakheni nasekubuyiselweni kwezicubu zenyama ekhulayo. Kukwacetyiswa kwakhona ukusebenzisa iimveliso zobisi zesikhumba - zizityebi kwi-vitamin D kunye ne-calcium. Nika umntwana usele isinkwa sengqolowa, kunye nemifuno kunye neziqhamo ezintsha iintsuku zonke.
Kubaluleka kwekusasa
Kubaluleke kakhulu ukuba abatsha baqale usuku kunye nesidlo sasekuseni esinomsoco ukuze bazinike amandla afunekayo ngelilanga esikolweni. Musa ukunika intombazana ekutya kokusa kwingozi enkulu - inqatha okanye inomnandi, ngaphandle kwee-chips, iilekese kunye nekiki. Ezi zokutya ziphezulu kumafutha kunye neeshukela, ezingenazo izondlo eziphezulu, kodwa zibangele ukuxhomekeka. Ukusetyenziswa kwabo rhoqo kwandisa umngcipheko wesifo senhliziyo kunye nokukhuluphala. Imithetho esemqoka yesondlo ithi phakathi kokutya kukulungele ukutya ukutya okuphantsi kweekhalori, ezifana noshi, iziqhamo okanye i-yogurt.
Kusela
Zama ukunciphisa inani kunye nexesha lokusetyenziswa komntwana osetshenziselwa i-sweet carbonated drinks. Ziyingozi kakhulu ngenxa yamanqanaba aphezulu ashukela, imibala yokufakelwa kunye ne-caffeine. I-caffeine ingakhokelela ekulahlekeni kwe-calcium emzimbeni kwaye yandisa ingozi ye-osteoporosis kwimpilo kamva. I-caffeine ininzi kwiziphuzo zamandla, ushokoledi, itiye kunye neqhwa kunye nekhofi. Ubuninzi obuvumelekile (nangona kunjalo engathandekiyo) umthamo we-caffeine kumntwana osemtsha awukho ngaphezu kwe-100 mg ngosuku. Ngokuqhelekileyo, intsha ifuna ezininzi ukusela. Ukuthintela ukungcola kwamanzi omzimba, kungcono ukhethe iziphuzo eziphilileyo, ezinjengamanzi alula okanye amaminerali, ubisi, ijezi.
Akukho ukutya okukhawulezayo!
Uphando lubonisa ukuba abantwana abaselula bayadla ukutya okungenampilo ngaphandle kwekhaya. Imithetho ephambili yokutya okukhawulezileyo - okumnandi, i-calorie ephezulu kunye neengxenye ezincinci. Kwaye iyancipha ihlala ifikelelwe ngoncedo lwabalandeli bomzimba (i-glutamate ye-sodium). Ukutya okukhawulezayo, okuthandwa ngabantu abasebasha, kubonakaliswe ngxube ephezulu yefuthe, i-cholesterol kunye netyuwa. Iingcali zincoma ukutya kwasemini ukuba zidle ukutya eziqulethe lonke iqela lezondlo. Inokupheka irayisi, inkukhu, iibhanana, i-yogurt kunye namanzi amaminerali.
Eyona ndlela ibaluleke kakhulu kwi-microelements kumntwana oselula
Ukubaluleka kokondla kwabaselula be-calcium ngowona mkhulu kule minyaka. I-calcium iyadingeka ukuqinisa amathambo namathambo amazinyo. Ukusetyenziswa okwaneleyo ngexesha lokukhula komzimba kunokukhokelela ekubeni ne-osteoporosis ekukhuleni. Kwi-cheese ephantsi, i-milk and yogurt inomlinganiselo omkhulu we-calcium. Kuyinto enqwenelekayo ukuba umntwana usele imifuno eluhlaza kunye nentlanzi.
Intsimbi yenye enye imfuneko yamaminerali yomzimba wabantwana abaselula, ngokukodwa amantombazana. Ukunqongophala kwetsimbi kubangela ukuvakalelwa, ukuphelelwa kwesidlo, ukunyanzeliswa kwe-immune system kunye ne-anemia. Ukutya okunotyebileyo: inyama, okusanhlamvu okomiso kwasekuseni kunye nemifuno.