Abazali bajwayele ukuchitha ixesha elongezelelweyo ekuphuhliseni kwengqondo, ukulayisha umntwana ngaphezu kwezifundo ezininzi kunye nezikhetho.
Kodwa kungekhona nje oku kubangela ukuba buthathaka kwezempilo. Umzali ngamnye uyazibuza yona umbuzo-Yintoni oyidlayo ukuze uqinise intliziyo yabantwana? Lo mbuzo uza kunceda ukuphendula i-dietitian okanye incwadi yesayensi.
Into yokuqala okufuneka uqalise ngayo ngokuqulunqa ukutya komntwana. Kulunge xa umntwana esetyenziselwa ukutya ngexesha elifanayo, okuza kuphucula ukugaya izixhobo ezifunyenwe ngumzimba.
Ingqwalasela ekhethekileyo kufuneka ihlawulwe kusasa.
Ukomeleza intliziyo ikhethekileyo i-oats, izitya eziza kukuvumela ukuba ufumane ihlawuliso ye-vivacity usuku lonke. Iinqwelo ziqulethe into efana ne-beta-glucan, eyanciphisa inani le-cholesterol egazini lomntu. Into ephambili yokukhumbula kukuba kufuneka usebenzise i-oats eluhlaza, njengoko igoboleni eliphezulu eliqukethe zonke iivithamini.
Kakade, akuyena wonke umntwana oya kufuna ukutya i-oats nje, nje ngokuba incedo kakhulu. Kubalulekile ukubonisa kunye nokuvelisa isitya esinjalo se-oats, apho abantwana baya kudla ngokuzonwabisa. Ngokomzekelo, ingaba iphareji kunye nokudibaniswa kweziqhamo ezomileyo. Ngaphezu koko, izityalo ezomileyo - lo ngumnye uncedo obalulekileyo ekulwa nesifo senhliziyo.
Kwizityalo ezomileyo, ezininzi ze-potassium kunye ne-antioxidants, ezikhusela intliziyo yomntwana. Ama-apricot anomileyo (ama-apricot omisiwe), iifunde, iinqabileyo, amakhiwane - ezi ziyimveliso enempilo abantwana abayidinga imihla ngemihla. Izithelo ezomileyo zingasetyenziselwa kokupheka kwaye zinike umntwana umntwana. Baya kunelisa ngokupheleleyo indlala baze bazalise umzimba ngezinto ezincedo.
Kubalulekile ukukhumbula ukuba izithelo ezomileyo zithengiwe ziphathwa nge sulfure ukuphucula ukubonakala kwazo. Oku kubanika ukukhanya kwaye kukuvumela ukuba uhlale ixesha elide. Kodwa oku akunakuncedo, ngakumbi kumntwana. Ngoko ke, xa uthengisa izithelo ezomileyo, khetha ezo zinyuka kwaye zinyanyiswe. Nangona bengenakunqweneleka kakhulu, abazange bangenelwe unyango lweekhemikhali. Kwaye kungcono, ukuba, ngokwenene, kukho ithuba elinjalo, ukulungiselela izithelo ezomileyo ngokwakho.
Amantongomane ayongezelelekileyo kwizityalo ezomileyo. Esi sithako asiyikuphucula kuphela intle yesitya ngasinye, kodwa sinciphise izinga le-cholesterol egazini lomntwana, ngaloo ndlela uncede intliziyo yakhe isebenze kangcono. Naliphi na umnqweno, kodwa eyona nto ixhaphakileyo kwaye ifikelelekayo ithathwa njengesiGrike.
Kukho iresiphi elula kwaye ekhawulezayo yesitya, enesiqiniseko sokukholisa wonke umntwana kunye nokuqinisa intliziyo yakhe. Kufuneka uthabathe ambalwa ama-apricots omisiwe, utywiliso, iinqabileyo. Zonke zihlambulukile ngokucokisekileyo, zihlanjwe kakuhle. Yongeza i-nut eqoshiwe kunye nexesha kunye nobusi. Esi sidlo sinceda kwintliziyo kunye nesisu kwaye kukhulise umzimba.
Ngentliziyo yomntwana, kwaye wonke umntu omdala, kufuneka i-glucose, eyondla intliziyo yesisu. Ngoko ke, abantwana kufuneka badle ii-apula, kuba abayimfuneko kuphela intliziyo ye-glucose, kodwa kunye namavithamini C no-B. Kananjalo, i-glucose ifumaneka kwi-cherries ne-cherries, ngaphezu koko, kukho i-coumarin, ekhusela ukubunjwa kwegazi. Kwaye into ephambili kukuba i-coumarin kula majikijolo ayinakugqithiswa, angenakuthiwa ngamayeza aleli candelo.
Ukutya okuhlwayo.
Elinye i-berries elisebenzayo efunekayo ukubandakanya ekudleni komntwana, i-bilberry kunye ne-cranberry. La majikijolo amancinci agcwele amavithamini. Ziqukethe i-vitamin C, i-antioxidants, ilwa ne-cholesterol. Ukongeza, ii-cranberries ziphucula imemori, kwaye i-blueberry iphucula amehlo.
Kwintliziyo yomntwana iphilile, kufuneka udle imifuno eninzi. Ukutya ngesipinashi, equkethe i-vitamin B9, eyimfuneko entliziyweni, iya kusindisa umntwana kwizifo kwaye iqinise intliziyo yakhe.
Unokwenza isaladi yesipinashi kwaye wongeze i-avocado. Esi siqhamo sinceda kakhulu entliziyweni, iqulethe i-monounsaturated fats, eyanciphisa inqanaba lokulimaza kwi-cholesterol yomzimba (i-LDL-cholesterol) kunye nokwandisa umgangatho we-HDL-cholesterol. Kwakhona ii-avocados zivumela ukuqokelela amafutha ancedo entliziyweni. Esi siqhamo siqulethe i-lycopene kunye ne-beta-carotene, eyenza iyisebenzise yonke inkqubo yesifo senhliziyo.
Intlanzi ebomvu kunye nompu.
Ukuze ugweme izibilini entliziyweni, kufuneka udle intlanzi ebomvu. Intlanzi ebomvu, unokuthi, yintlupheko yazo zonke izifo zentliziyo, kuba iqukethe inani elikhulu le-omega-3 fatty acids. Leli candelo alivumelekanga kuphela ukuphucula umsebenzi wentliziyo, kodwa kwakhona ukulungelelanisa uxinzelelo lwegazi, i-cholesterol ephantsi, kunye nefuthe elihle kwimithambo yegazi.
Imbewu yeengqungqutyebi zizityebi kweli nqaku. Ziqulethe i-omega-6-fatty acids, i-zinc, eyomeleza iintliziyo zeemisipha kunye nemithambo yegazi.
I-Omega-3 fatty acids nayo iqukethe iimbotyi, eziye zinezityebi kwi-fiber ene-soluble kunye ne-calcium. Iibhontshisi kunye neelentili ziyincedo ngokukhethekileyo. Isidlo esihle samabhontshisi abilisiwe, egqobile ngeoli yeoli, i juisi - ukuphucula impilo yomntwana kwaye iya kukukholisa intle.
Ngendlela, ioli yeoli iyanciphisa izinga le-cholesterol eyingozi kwigazi. Iminquma kunye neoli yeoli iqukethe inani elikhulu le-acids efunekayo, efunekayo ukuze kusebenze ngokupheleleyo intliziyo.
Iprotheni ebalulekileyo yentliziyo yesoya, enceda ukunciphisa umxholo we-LDL cholesterol eyingozi. Ukutya okunokulinganisela, unokulungisa isaladi yeepody (ebilisiwe okanye i-steamed), ingqolowa, isipinashi, i-pepper yaseBulgaria, igqoke ngeoli yeoli. Ungasebenzisa kwakhona ubisi lwe-soy kunye ne-oat flakes yesidlo sasekuseni okanye udibanise i-tofu ushizi, oyimithombo yesoya.
Ukutya komntwana kubaluleke kakhulu kwimpilo yakhe. Kufuneka silonge ngenyameko umgangatho weemveliso. Musa ukutywala kunye nokunciphisa ukutya okunamafutha kunye nemveliso yefure, njengoko konke oku kubangela ukubonakala kweoli kwiindonga zentliziyo, nto leyo ibangela kakhulu umsebenzi wayo.