Ukuntuleka kwezondlo kwili nqanaba lokukhula okuphezulu kunokuba nemiphumo emibi: ukukhula okuphantsi, ubunzima beethambo, ukuqala kwexesha lokuphela. Izondlo ezisemgangathweni ebuntwaneni ziiprotheni, isinyithi, i-calcium, i-vitamin C kunye ne-zinc. Ngenxa yezizathu zengqondo nezentlalo, abantwana bayayiphika izithethe zentsapho nemikhwa efunyenwe ebuntwaneni. Balungiselela ukutya kwabo, badla ngokuphindaphindiweyo ngaphandle kwendlu, ngokuphindaphindiweyo ulawulo lwabo lokutya luya kugxininiswa, kwaye luba lubi. Yintoni ekufuneka isetyenziswe ngokufanelekileyo kunye nokulinganisela ebuntwaneni, funda kwinqaku ethi "Ukutya okunempilo nokufanelekileyo kwabantwana."
Iingcebiso zokutya
Kunzima kakhulu ukunika iingcebiso ezifanelekileyo ezifanelekileyo kubo bonke abantwana kanye, kuba zihluke ngokupheleleyo. Ngezantsi ziphakanyiswe iingcebiso eziqhelekileyo zokukhuthaza indlela yokuphila enempilo.
- I-carbohydrate. Kufuneka ukuba ibe ngama-50% wemali yemihla yokutya.
- Iiprotheni. Phantse i-15-20% yemali yemihla yeekhalori, kwindawo yokuqala sixoxa ngemithombo yendalo yeprotheni.
- Amafutha. Kufuneka ube malunga ne-30-35% yemali yamanqaku e-daily calories, kufuneka afake i-acids, monounsaturated kunye ne-polyunsaturated fatty acids. Musa ukulibala ukuba ngokutya okufanelekileyo kwamafutha, umzimba ufumana zonke ii-amino acids eziyimfuneko ezifunekayo ekuveliseni i-metabolites ezahlukahlukeneyo kunye namavithamini amanqatha amaninzi.
- Izinto zeMaminera. Inyama idinga kuqala kwikhalsiyamu (1200 mg ngosuku), isinyithi (2 mg ngosuku ngamakhwenkwe kunye no-5 mg ngosuku ngamantombazana emva komjikelezo wesini) kunye ne-zinc (12 mg ngosuku ngamakhwenkwe kunye no-15 mg ngosuku ngamantombazana ).
- IiVithamini. Kubalulekile ukuhlangabezana neemfuno zabantwana kumavithamini A, D, i-folic acid, B12, B6, riboflavin, niacin kunye ne-thiamine. Imithombo ephambili yazo zonke iivithamini ziqhamo kunye nemifuno.
Izimfihlelo zesondlo esifanelekileyo kubantwana
Iimveliso ezixhamlayo kwinkqubo ye-musculoskelet zizityebi kwiiprotheni kunye nefom ye-2 yamaqela angama-7 awona mveliso - ubisi kunye nemveliso yobisi, kunye nenyama, intlanzi, amaqanda. Ubisi kunye nemveliso yobisi: 650-850 ml ngaphezu kwerhafu yeshizi (150-200 g) ubuncinane kanye ngosuku. Inyama okanye intlanzi: ukukhonza okulinganisa i-150-200 grams kanye ngosuku. Amaqanda: kanye ngosuku, amaxesha amane ngeveki. Ukuba amaqanda atshintsha inyama okanye intlanzi, kufuneka idliwe kabini ngosuku. Imithombo yamandla. Ezi ziquka ukutya okusanhlamvu, ufulawa, iimveliso zepuphu - isonka, i-pasta, i-pastries, ilayisi, iswekile. Zonke zizityebi kwi-carbohydrate. Eli qela liquka iimveliso ezininzi eziphantsi kokucubungula okunzulu (isonka, i-pasta, i-pastry, njl.), Eyenziwe ngomgubo omhlophe, ngokuqhelekileyo ngqolowa. I-Sugar kunye nezinye izithako ezikulo qela azikho kwimveliso eyimfuneko neyimfuneko: ezi zibizwa ngokuba zii-calories ezingenanto. Kubalulekile ukutya ubuncinane amaxesha amabini ngosuku, ungadli, ususe iswekile kunye ne-carbohydrates (iifatati, ilayisi, i-pasta, isonka, njl.), Ngakumbi kwikusasa. Iimveliso ezilawula umsebenzi womzimba ziquka imithombo yamavithamini kunye neeminerali - ziqukethe i-fiber eninzi, kunye namanzi. Kubaluleke kakhulu ukutya iziqhamo kunye nemifuno - zombini ikhusi kwaye ibonakaliswe ukutshathisa unyango. Kucetyiswa ukuba udle 1 ukukhonza isaladi ngosuku kwaye malunga neziqhamo ezingu-3-4. Ukusetyenziswa kwamanzi kufuneka kube ngokwaneleyo, malunga no-2 ilitha ngosuku, nokusetyenziswa kweziphuzo ezinxilisayo - ngokulinganayo. Kubalulekile ukuchazela umntwana ukuba unobungozi njani umzimba wakhe ekunxilweni kotywala.
Ukuthengwa kwimihla yamacandelo ahlukeneyo, kucetyiswa kubantwana
- 3-4 iinkonzo zobisi kunye nemveliso yobisi;
- 2 izabelo zenyama, intlanzi, okanye amaqanda;
- 6-8 ama-servings of grain and vegetables;
- 2-4 iziqhamo zeziqhamo;
- Izibonelelo zemifuno 3-5;
- Ukusetyenziswa okulinganayo kwemifuno nezityalo zezilwanyana, ushukela kunye neesekese. Ngoku siyazi ukuba yintoni efanelekileyo yokutya okunempilo kunye nokufanelekileyo kwabantwana.