Ukudla Okunomsoco Nokuthuthukiswa Kwengane
I-Pengantar
Ukukhula kwengane kuyinqubo engavamile egcwele amandla nezinselele. Esinye isici esibalulekile esithonya lokhu kukhula ukudla okunomsoco abakuthola kusukela ekuzalweni kuya ebudaleni. Isayensi yokudla okunempilo ihlola ukuthi ukudla kanye nezakhamzimba ekudleni kuthinta kanjani impilo nokukhula, ikakhulukazi ezinganeni ezikhula ngokushesha kanye nentuthuko. Lesi sihloko sizogxila kakhulu kwisayensi yokudla okunomsoco kanye nokubaluleka kwayo ekukhuleni kwengane.
Ukubaluleka Kokudla Okunomsoco Okuhle Ezinganeni
Izingane zidinga ukudla okunempilo ukuze zisekele ukukhula ngokomzimba, ukukhula kwengqondo, kanye nenhlalakahle ngokomzwelo. Ukudla okunempilo kusiza futhi ukuqinisa amasosha omzimba, ukulungisa izicubu ezonakele, kanye nokuvimbela izifo ezahlukahlukene.
Ukukhula Komzimba
Izingane zikhula ngokushesha, ikakhulukazi eminyakeni emihlanu yokuqala yokuphila. Phakathi nalesi sigaba, umzimba udinga amandla nezakhamzimba ezanele ukusekela ukukhula kwamathambo, imisipha, kanye nezitho ezibalulekile. Amaprotheni, isakhamzimba esiyinhloko, adlala indima ebalulekile ekwakhekeni kwamangqamuzana amasha. I-calcium ne-vitamin D kubalulekile emathanjeni namazinyo aqinile.
Ukuthuthukiswa Kokucabanga
Ukudla okunempilo nakho kunomthelela omkhulu ekukhuleni kobuchopho. Ama-omega-3 fatty acid, ikakhulukazi i-DHA (i-docosahexaenoic acid), atholakala ngobuningi ezinhlanzini, abalulekile ekukhuleni kobuchopho kanye nokusebenza kwengqondo. I-iron nayo ibalulekile, njengoba ukuntuleka kwe-iron kungaholela ekulahlekelweni yigazi, okuhlotshaniswa nokuncipha kokufunda kanye nenkumbulo ezinganeni.
Inhlalakahle Engokomzwelo
Ukudla okunomsoco okulinganiselayo nakho kudlala indima enhlalakahleni yemizwa yezingane. Ukuntuleka kwezakhamzimba ezithile, njengevithamini B kanye ne-magnesium, kungathinta isimo sengqondo nokuziphatha. Ukudla okwanele kusekela ama-neurotransmitter aphethe ukulawula isimo sengqondo kanye nokulala.
Iziqondiso Zokudla Okunempilo Zezingane
Ukuqinisekisa ukuthi izingane zakho zithola ukudla okunempilo ezikudingayo, kubalulekile ukulandela iziqondiso ezithile zokudla okunempilo.
Ukudla kwasekuseni okunempilo
Ukudla kwasekuseni kuyisidlo esibaluleke kakhulu sosuku, ikakhulukazi ezinganeni. Ukudla kwasekuseni okunempilo okune-fiber namaprotheni amaningi kanye noshukela omncane kunikeza amandla adingekayo ukuqala usuku kahle. Ukukhetha okuhle kufaka phakathi i-oatmeal nezithelo, isinkwa esithosiwe sikakolweni ophelele namaqanda, noma i-yogurt enamantongomane nembewu.
Yidla Ukudla Okuhlukahlukene
Ukudla ukudla okunhlobonhlobo kuqinisekisa ukuthi izingane zithola uhla oluphelele lwamavithamini namaminerali eziwadingayo. Gcwalisa amapuleti azo ngenhlanganisela yemifino, izithelo, okusanhlamvu okuphelele, amaprotheni angenamafutha amaningi, kanye nemikhiqizo yobisi enamafutha aphansi.
Nciphisa Ushukela Nosawoti
Ushukela omningi ungandisa ingozi yokukhuluphala kanye nezinye izinkinga zempilo, kanti ukusetshenziswa kukasawoti ngokweqile kungaholela ekucindezelekeni kwegazi okuphezulu. Kungcono ukunciphisa ukudla okucutshunguliwe nokungenamsoco bese ukhetha ukudla kwemvelo, okusha esikhundleni salokho.
Phuza Amanzi Anele
Amanzi ayisici esibalulekile esivame ukunganakwa. Izingane zidinga ukuphuza amanzi anele nsuku zonke ukuze zihlale zinamanzi, ikakhulukazi uma zidlala noma zivivinya umzimba. Amanzi ayisinqumo esingcono kakhulu kuneziphuzo ezinoshukela noma iziphuzo ezinikeza amandla.
Izinkinga Zokudla Okunempilo Nezixazululo Zazo
Kunezinkinga eziningana zokudla okunempilo izingane ezivame ukubhekana nazo, ikakhulukazi emazweni asathuthuka. Ukungondleki kahle, okuhlanganisa ukukhubazeka, ukopha, kanye ne-anemia, yizinye zezinkinga ezimbalwa.
Ukumangala
Ukungakwazi ukuthwala umntwana yisimo lapho ingane inesisindo esingaphansi kweminyaka yayo. Lokhu kuvame ukubangelwa ukungondleki kahle okungapheli ezinsukwini zokuqala eziyi-1,000 zokuphila. Izinhlelo zokudla ezinikeza ukudla okwengeziwe okucebile ngamaprotheni, amavithamini, kanye namaminerali zingasiza ekuxazululeni le nkinga.
Ukuhlukumezeka
Ukuwohloka komzimba yisimo lapho isisindo sengane siphansi kakhulu uma siqhathaniswa nobude bayo. Lokhu kungabangelwa ukugula okukhulu noma ukudla okunganele. Ukungenelela okuphuthumayo njengezinhlelo zokudla ezinama-calorie amaningi kanye nokunakekelwa kwezokwelapha okusheshayo kuyadingeka ukuze kusindiswe izimpilo zezingane eziwohloka ngokomzimba.
I-anemia
I-anemia ibangelwa ukuntuleka kwensimbi futhi ingaphazamisa intuthuko yengqondo neyomzimba. Imithombo yensimbi ye-heme, njengenyama ebomvu nenkukhu, kanye nemithombo yensimbi engeyona i-heme, njengemifino eluhlaza okwesibhakabhaka kanye nemifino, kufanele ifakwe ekudleni kwengane. Izithasiselo zensimbi nazo zingacatshangelwa uma kudingeka.
Indima Yabazali Nabanakekeli
Abazali nabanakekeli badlala indima ebalulekile ekuqinisekiseni ukuthi izingane zithola ukudla okunempilo ezikudingayo. Banesibopho sokwenza ukukhetha ukudla okunempilo nokubeka isibonelo esihle. Ukuhlinzeka ngokudla okunempilo ekhaya, ukupheka nezingane, nokuzifundisa ngokubaluleka kokudla kahle kungakhuthaza imikhuba yokudla enempilo kusukela zisencane.
Imfundo Yokudla Okunomsoco
Kubalulekile ukufundisa izingane ngokudla okunempilo nokuthi kungani kubalulekile empilweni yazo. Lolu lwazi luzozisiza ukuthi zikhethe ukudla okungcono njengoba zikhula. Isibonelo, ukuchaza ukuthi kungani kufanele zikhethe izithelo kunoswidi, noma imifino kunokudla okuthosiwe.
Ukwenza Ukudla Kube Ukuzijabulisa
Ukudla ndawonye njengomndeni ngaphandle kokuphazamiseka yithelevishini noma amagajethi kungenza izikhathi zokudla zibe mnandi futhi ziphumule. Bandakanya izingane ekuhleleni nasekulungiseleleni ukudla. Lokhu akugcini nje ngokubanika umuzwa wokuba ngumnikazi kodwa futhi kwandisa intshisekelo yazo ekuzameni ukudla okunempilo.
Isiphetho
Ukudla okunempilo kuyisisekelo esibalulekile sokuthuthuka okunempilo ngokomzimba, engqondweni, nangokomzwelo ezinganeni. Ngokuqonda kangcono isayensi yokudla okunempilo nokuthi ungayisebenzisa kanjani ekuphileni kwansuku zonke, abazali nabanakekeli bangasiza izingane zabo zikhule zibe abantu abanempilo nabajabule. Izingane ezithola ukudla okunempilo zikulungele kangcono ukubhekana nezinselele zokuphila, kokubili esikoleni nasesikhathini esizayo. Ngakho-ke, ukutshala imali ekudleni okunempilo kwezingane kusukela zisencane kuwukutshala imali ekusaseni eliqhakazile.
