Ukutya amabini, njengokuba kwakusoloko kunconywa ukuba kubhinqa abakhulelweyo, mhlawumbi, nantoni na. Kodwa ukuphucula umgangatho wokutya kuyimfuneko. Oku kuyimfuneko kwindawo yokuqala ukuqinisekisa ukuba umntwana, ngoxa esesiswini somama, senziwe ngokuchanekileyo waza wazalwa enamandla kwaye enempilo. Emva koko, umthombo wodwa wesondlo ekukhuleni imvumba yilezo zinto ezingena emzimbeni womama. Imenyu eyahlukeneyo kunye neyokulinganisela iyimfuneko ukuqinisa impilo yakho, ebalulekileyo ekuthandweni kokuqhelekileyo, ukuzala ngokuphumelelayo kunye nokunyamekela komntwana.
Ukutya ngokufanelekileyo, akuyimfuneko ukwenza ukutya okunzima ukufumana ukutya okunempilo ngexesha lokukhulelwa. Konke okufunekayo kukutya ukutya eziqukethe izondlo ezibalulekileyo.
Kuya kufuneka uphinde uhlolisise imigaqo yokutya kunye nokushiya imikhwa emibi, kuba akufanele ucinge nje kuphela kwaye ungabi ninzi malunga nawe kunye nezinto ozikhethayo, kodwa malunga nomntwana kunye neemfuno zakhe.
Ngethuba ukudala ukutya ngexesha lokukhulelwa, kubalulekile ukuba ulandele imithetho emininzi elula: ukunciphisa ukusetyenziswa kwamnandi, ukunikela ityuwa, ukutyana, ukutya okusemandleni kwaye ungene kwimenyu eninzi imifuno kunye neziqhamo ezintsha.
Ukongeza, unomkhwa wokungena ukubala inani eliqhelekileyo lokusetyenziswa kwezinto ezisisiseko. Zeziphi na? Ngale nto ngokubanzi.
ICalcium
Ukuba le nto ingangeni emzimbeni wesifazane okhulelweyo eninzi ngokwaneleyo, iingxaki zingaphakama ngokubunjwa kwamathambo kunye namazinyo omntwana. Ukwenziwa kwamathambo namazinyo kuqala ngeveki ye-8 yokukhulelwa.
I-calcium ngexesha lokukhulelwa lifuna kabini ngokuqhelekileyo, kuba "kuthatyathwa" kumama ngunyana. Ukuba ibhalansi idibeneyo, amathambo akho amathambo aya kuhlala eqinile kwaye enamandla, kwaye i-koqweqwe lwawo lwamazinyo aluyi kuphuka.
Imithombo ephambili ye-calcium: ushizi, ubisi, i-kefir, imifuno eluhlaza, i-sardines, i-nut. Nangona kunjalo, ngeemveliso zobisi kufuneka uqaphele ngakumbi. Ziqulethe amaninzi ngobisi obisi, obuninzi bunobungozi. Ngoko ke, ngexesha lokukhulelwa, kucetyiswa ukuba uphuze ubisi obuncinci kwaye uthenge iimveliso zobisi ezimuncu kunye neepesenti ezingaphantsi kweoli.
Intlawulo ye-calcium yosuku ngalunye:
- 85 g yeshizi;
- 25 g yamanqatha;
- 170 g yesardine;
- iibhotile ezimbini zobisi.
Ukuba i-calcium ibeka isiseko sesithambo somzimba womntwana wexesha elizayo, iiprotheni zizinto ezifunekayo zokwakha apho izicubu kunye nezitho zayo zikhula. Ngoko ke, iprotheni ekudleni kwakho kufuneka ibe kabini ngaphezu kokuqala.
Umxholo ophezulu weiprotheni (iiprotheni) kwintlanzi, inyama, izityalo, imveliso yobisi. Inani elikhulu kunazo zonke kwimveliso yezilwanyana. Nangona kunjalo, ababanomdla kuyo, kuba kunobungozi ukugqithisa umzimba ngokugqithiseleyo kwiiprotheni zezilwanyana. Ukuba khona kwenani elikhulu leempepha kwinyama libuye lincinci. Amafutha amaninzi kufuneka agwenywe, ukwenzela ukuba angenako ukwandisa ubunzima kunokuba kufaneleke. Nangona yonke into iyodwa. Buza ugqirha wakho ubuninzi bokufumana isisindo sokwamkelwa kwesisindo samkelekile kwimeko ethile.
Iiprotheni ezivuno zifunyenwe kwimigqomo, iisuthi, isonka esipheleleyo.
Iprotein yesondlo nganye imihla ngemihla:
- 125-150 yenyama;
enye iqanda;
- 500 ml yobisi okanye iimveliso zobisi (ubisi obomvu, i-kefir, ubisi, i-cottage cheese, njl.).
Imveliso yeli qela: isinkwa, iitapile, okusanhlamvu, iiskese. Ngethuba lokukhulelwa, musa ukubandakanya kwi-carbohydrate, bayithwala umzimba ngeekhalori ezingaphezulu. I-ushukela, iilekese, i-tshokoleta, umgubo wengqolowa ebangeni eliphezulu (elisetyenziselwa xa ubhaka iimveliso ze-confectionery) kuyinqwenela ukutshintsha ezo i-carbohydrate eziqukethe iivithamini kunye nosawoti wamaminerali-ziqhamo, imifuno, izithelo ezomileyo.
Umlinganiselo wemihla ngemihla ye-carbohydrate:
- 100 g yeezambatho (i-pasta, ilayisi);
- 100 g yezithelo ezomileyo;
- 190 g yemifuno okanye izithelo.
Fiber
Iiprotheni zezilwanyana ziyimpahla yokwakha yendalo, umntwana ozayo, kunye nefiber iyinto eya kunceda ukuthatha iimveliso zokubola kwayo, ukukhusela ukuxilwa ngexesha lokukhulelwa. Ababoneleli abaphambili be-fiber ziqhamo kunye nemifuno. Kwakhona kufumaneka kwilayisi, ipasta nesonka esivela kumgubo ococekileyo, ubhontshisi, izithelo ezomileyo.
Isiqhelo sesilinganiselo sosuku ngalunye:
- 50 g ye-pasta;
- 200 g yemifuno okanye izityalo;
- 50 g yomxube we nut;
- iziqwenga ezintathu zesonka esingqolowa esipheleleyo.
IiVithamini
Iimvithamini ezibalulekileyo ngexesha lokukhulelwa zi: C, D, E, A, B, iiVithamini.
I-Vitamin C iyomeleza i-placenta kunye neendonga zemithambo yegazi, inyuse ukukhuseleka komzimba kwiintsholongwane, incedisa insimbi yokutya okunomsoco ngexesha lokukhulelwa. Ukuba lincinci emzimbeni, umama okhuselekileyo ukhathala ngokukhawuleza, usengozini yokuphelelwa yintsholongwane, ukukhulelwa kwesisu okanye ukuzala kwangaphambi kokuzalwa. I-Ascorbic acid ayihlanganisi emzimbeni, ngoko ukutya kwayo (ngendlela yobisi okanye ngokutya) kufuneka kube yinto yemihla ngemihla. Oku kuya kunceda imifuno emitsha, iziqhamo, amajikijolo, imifino. Ukugcinwa kwexesha elide kunye nokucocwa kweekliniki kubonakalisa i-vitamin C, ngoko imifuno, iziqhamo kunye namajikijolo zilungele ukutya ukutya okutsha okanye ukugcoba. Ukuze ufumane i-vitamin C ecetywayo ngokutya, i-2/3 yokutya kwakho kufuneka ibe yimifuno, izithelo kunye namajikijolo. Ukuba oku akunakwenzeka, ukutya okungeziwe kwe-vitamin C kuya kunceda ukuxazulula umba kunye nokwenza i-acorbic acid efunekayo kuwe kunye nosana lwakho.
I-Vitamin D iyadingeka ukuba i-metabolism evamile ye-calcium emzimbeni womama kunye nomntwana ozayo. I-Vitamin ifumaneka kwioli yeentlanzi, kwincinci encinci ibonakala kwi-bhotela, isibindi, amaqanda amaqanda. Emva kokuzalwa komntwana, uya kuyidinga ukukhusela i-rickets.
IiVithamini zeqela B ziqinisekisa ukwakhiwa kweprotheni kwiintlobo zomntwana kunye nomzimba womama, ziqinisa iinkqubo zeentlanzi kunye ne-endocrine. Inani elikhulu lifumaneka kwenyama, okusanhlamvu, ubisi lweenkomo, i-cottage cheese. Ngethuba lokukhulelwa, kukho "ukunyuswa kokusetyenziswa" kwazo zonke iivithamini, kuba akudingeki kuphela kuwe, kodwa kwiimvuthu, ngoko ke zonke iimveliso ezingentla zifanele zifakwe ekudleni kwakho kwansuku zonke.
kuyimfuneko kokubili ukuphuhliswa kweeseli zegazi zomntwana, kunye nokugcina, njengokulawula, kabini umthamo wegazi lomama ozayo. Ngoko, isinyithi ngexesha lokukhulelwa siya kuthatha. Mhlawumbi ugqirha uyayichaza ngendlela yeziyobisi.
Intsimbi itholakala esibindi, izityalo, izithelo ezomileyo. Kodwa kukholwa ukuba isibindi sininzi kakhulu kwi-vitamin A, ubuninzi bezinto ezingakhuselekanga ukuphuhliswa komntwana. Ngako-ke, kungcono ukuxhomekeka kwiipinashi, ama-apricots omisiwe, intlanzi kwaye, kunokwenzeka ukuba uthathe isinyithi kwiipilisi (ukuba zichongiwe ugqirha).
Isibini semaminerali ebalulekileyo ngexesha lokukhulelwa yi-folic acid. Ndiyabulela kuye, inkqubo ye-nervous child's central development, ngokukodwa kwiiveki zokuqala zokukhulelwa. Le nkunkuma ayifuni emzimbeni, kwaye imfuno yayo ikhula. Ngoko ke, kubalulekile ukuba kwimenyu yansuku zonke yamama kamva kukho imveliso equkethe i-folic acid. Iqulethe: i-broccoli, isipinashi, i-hazelnuts, i-peanuts, isonka se-rye.
Ukuba ufumana amavithamini anele, amaminerali, iiprotheni, amafutha kunye ne-carbohydrates ewusizo, ukutya kwakho akuyi kuba yinto enhle kuphela, kodwa kuyakunceda, kwaye umntwana uza kuzalwa enempilo kwaye eqinile.
Ngoko ke, ngokukhawuleza ubuyekeze ukutya kwakho kwaye ulungelelanise, unike iziqhekeza ngazo zonke izinto ozifunayo. Emva koko uya kukhula enempilo.
Amagama ambalwa malunga neenzuzo zentsimbi
Esinye sezimbiwa ezibaluleke kakhulu kumzimba wesetyhini okhulelweyo sisinyithi. Kakade ke, kubalulekile kungekuphela koomama abalindeleyo. Le nxalenye yokulandelela kwisixa esithile ikhona kumadoda nabasetyhini. Ngokuqhelekileyo, yonke into idibanisene nomzimba womntu, kwaye ukuba umxholo wesigidimali okanye i-microelement iyancipha, ke yonke imbali yezinto ezixhamlayo, i-calcium, i-magnesium, ithusi, i-selenium, i-folic acid, i-zinc kunye ne-chromium, iphinda iyancipha. Kwaye, ukuphulukana kwezi zityhurali, kubangela ukuba kunqongophala kwe-iron anemia, ukukhathala okungapheliyo, intloko (migraines), unyawo kunye nesifo somzimba, isifo sikashukela, i-tachycardia kunye noxinzelelo lwegazi oluphezulu kunye nezinye iingxaki. Ukuba awufuni ukujongana nale ngxaki, ngoko ngexesha lokukhulelwa, kwaye ngokukodwa kwiinyanga ezimbalwa zokugqibela, kufuneka uthathe amavithamini uze wenze imenyu yakho ngendlela efanelekileyo yokufumana zonke izinto ezincedo.
Ngokukhawuleza emva kokufumanisa iimpawu zokuqala zokukhulelwa, kufuneka unyuse intsimbi, kuba umntwana uyayidinga ukuphuhliswa kweeseli ezibomvu zegazi. Musa ukuyihoxisa iikhompyutheni zeemvavanyo zegazi, apho ugqirha ubandakanyeka ekubonisaneni kwabasetyhini. Uhlalutyo oluqhelekileyo, olususwe ngomnwe, lunokuxelela ugqirha malunga neengxaki eziqalayo, ukuba unikwe iilungiselelo zensimbi, ungakulibali ukuzithatha, oku kuphucula ukunikezelwa kwegazi kwi-placenta.