Ukutya okuncancisayo 101: Yintoni oza kuyitya ngelixa uncancisa

Umxholo

• Yazi iziseko zobisi lwebele
• Shoot yokutya okuncancisayo ukutya okunesondlo
• Lungisa ukutya kwakho kokuncancisa kuwo omabini amaqela ezondlo
• Izakha mzimba zeqela lokuqala
• Izakha mzimba zeqela 2
• Cinga ngokuthatha izongezo
• IiVithamini ezininzi
• Vitamin B-12
• I-Omega-3 (DHA)
• Vitamin D
• Sela amanzi amaninzi
• Ukutya kunye neziselo ukunqanda ngelixa uncancisa
• Icaffeine
• Utywala
• Ubisi lweenkomo
• Ukuncancisa kunye nokwehla kobunzima
• Yise kude

Ukhe weva ukuba ukuncancisa kunempilo enkulu kusana lwakho, kodwa ubusazi ukuba ukuncancisa kunenzuzo kwimpilo yakho?

Ukuncancisa umngcipheko wokuphuhlisa iimeko ezithile zonyango kamva ebomini, kubandakanya isifo sentliziyo kunye neswekile. Inokunciphisa uxinzelelo kwaye ikuncede uzive uqhagamsheleke ngakumbi kumntwana wakho omtsha. Zonke izinto ezilungileyo.

Ngaphezu koko, ubisi lwebele lugcwele izondlo ezondlayo kunye nezinto zokukhusela eziyimfuneko ekukhuleni komntwana wakho. Kungenxa yoko le nto ubisi lwebele lwaziwa ngokuba "ngumgangatho wegolide" wesondlo sabantwana kwaye kuhlala kubhekiselwa kulo njengegolide engamanzi.

* Yongeza "ukuvelisa igolide engamanzi" kuluhlu lwezinto ezimangalisayo ezinokwazi ukwenziwa ngabantu basetyhini.

Ayothusi into yokuba kuthatha amandla amaninzi ukuvelisa igolide engamanzi kunye neemfuno zakho zokonyuka kwezondlo ezininzi ukuhlangabezana nezi mfuno.

Kunjalo, kubaluleke kakhulu ukukhetha ukutya okunezondlo, ukutya okunesondlo ukuxhasa imveliso yobisi lwebele. Kwaye, ukutya ukutya okusempilweni emva kokubeleka kunokukunceda uzive ungcono ngokwasemzimbeni nangokwasemzimbeni- kwaye ngubani ongakufuniyo oko? Sayina ubhalise.

Eli nqaku lichaza yonke into oyifunayo malunga nokutya ukutya okusempilweni ngelixa uncancisa.

Yazi iziseko zobisi lwebele

Usenokuzibuza ukuba kutheni kubaluleke kangaka ukuba ulandele ukutya okunesondlo, ukutya okuxineneyo xa uncancisa.

Ukongeza ekukhuthazeni impilo yakho iyonke, ukutya okusempilweni kubalulekile ekuqinisekiseni ukuba umntwana wakho ufumana zonke izakha mzimba abazidingayo ukuze baphumelele.

Ngaphandle kwevithamini D, ubisi lwebele luqulathe yonke into efunwa ngumntwana wakho ukuze akhule kakuhle kwiinyanga ezintandathu zokuqala.

Kodwa ukuba ukutya kwakho ngokubanzi akunikezeli izondlo ezaneleyo, kunokuchaphazela umgangatho wobisi lwakho lwebele kunye nempilo yakho.

ibonisa ukuba ubisi lwebele lwenziwe ngamaphesenti angama-87 amanzi, iipesenti ezingama-3.8 zeprotheyini, iipesenti ezili-1.0 zeprotheni, kunye neepesenti ezi-7 ze-carbohydrate kwaye inikezela ngama-60 ukuya kuma-75 kcal / 100ml.

Ngokungafaniyo nefomula yosana, umxholo wekhalori kunye nokwenziwa kobisi lwebele kuyahluka. Utshintsho lobisi lwebele ngexesha lokondla ngalunye kunye nexesha lakho lokuncancisa, ukuze uhlangabezane neemfuno zomntwana wakho.

Ekuqaleni kokondla, ubisi lunamanzi ngakumbi kwaye luhlala luphelisa unxano lomntwana. Ubisi oluza kamva (ubisi lwasekhaya) luyatyeba, luphezulu emafutheni kwaye lunezondlo.

Ngokwe-an, olu bisi lunokuba namafutha amaxesha ama-2 ukuya kwayi-3 njengobisi kwasekuqaleni kokondla, kunye ne-7 ukuya kwi-11 ngaphezulu kweekhalori ngeyunce. Ke ngoko, ukufikelela kwelona bisi lusondlo, kubalulekile ukuba umntwana wakho akhuphe ibele elinye ngaphambi kokutshintshela kwelinye.

Ubisi lwebele luqulathe yonke into efunwa lusana kwiinyanga ezintandathu zokuqala zobomi. Ukongeza, umxholo wekhalori kunye nekhalori yobisi lwebele utshintsha zombini ngexesha lokondla kunye nexesha elingaphezulu ukulungiselela iimfuno zomntwana wakho.

Shoot yokutya okuncancisayo ukutya okunesondlo

Kukho isizathu sokuba amanqanaba akho endlala abe phezulu ngalo lonke ixesha xa uncancisa usana lwakho olutsha. Ukudala ubisi lwebele kufuna umzimba kwaye kufuna iikhalori ezongezelelekileyo ngokubanzi, kunye namanqanaba aphezulu ezakha-mzimba ezithile.

Ngapha koko, kuqikelelwa ukuba amandla akho eemfuno ngexesha lokuncancisa anyuka malunga ngosuku. Isidingo sezondlo ezithile, kubandakanya iproteni, ivithamin D, ivithamin A, ivithamin E, ivithamin E, ivithamin C, B12, selenium, kunye zinc inyuka nayo.

Kungenxa yoko le nto ukutya iintlobo ngeentlobo zezondlo, ukutya okupheleleyo kubaluleke kakhulu kwimpilo yakho nakwimpilo yosana lwakho. Ukukhetha ukutya okunotyebileyo kwezi zakha-mzimba kungasinceda ekuqinisekiseni ukuba ufumana zonke izakha mzimba kunye nemicronutrients yakho kunye nentswelo yakho encinci.

Nazi ezinye iindlela zokutya ezinesondlo kunye nezimnandi zokubeka phambili xa uncancisa:

• Intlanzi kunye nokutya kwaselwandle: isalmon, ingca yolwandle, ishellfish, isardadi
• Inyama neenkukhu: inkukhu, inyama yenkomo, imvana, inyama yehagu, inyama yenyama (enjengesibindi)
• Iziqhamo kunye nemifuno: amajikijolo, iitumato, intsimbi ipepile, ikhaphetshu, i-kale, igalikhi, ibrokholi
• Amantongomane nembewu: Iiamangile, ii-walnuts, iimbewu ze-chia, ii-hemp seed, ii-flaxseeds
• Amafutha asempilweni: Iiavokhado, ioyile yomnquma, ikhokhonathi, amaqanda, iyogathi egcwele amanqatha
• Isitatshi esityebileyo seFayibha: iitapile, ibutternut squash, iitapile, iimbotyi, iilentile, ihabile, iquinoa, ibuckwheat
• Okunye ukutya: tofu, itshokholethi emnyama, kimchi, sauerkraut

Siyaluthanda olu luhlu ukuza kuthi ga ngoku, kodwa abazali abancancisayo abanqunyelwe koku kutya. Jonga olu luhlu ukuze ufumane ezinye izimvo malunga nezithako ezinobungakanani bezinongo.

Kwaye ngelixa ukonwabela ukutya kwakho ngefayiphu ngamanye amaxesha usempilweni ngokugqibeleleyo, kungcono ukunciphisa ukutya okucoliweyo njengokutya okukhawulezileyo kunye neesiriyeli zesidlo sakusasa kangangoko kunokwenzeka. Endaweni yoko, khetha ukhetho olunesondlo.

Umzekelo, ukuba uqhele ukuqala usuku lwakho ngesitya esikhulu sembewu eqaqambileyo yesidlo sakusasa, zama ukuyitshintsha ngesitya se-oats esineejikijolo, ikhokhonathi engenaswekile, kunye nodoli webhotolo yebhotolo yokugcwalisa kunye nophethiloli ophilileyo .

Ukuhlangabezana nekhalori yakho eyandisiweyo kunye neemfuno zezondlo ngelixa uncancisa, yondle umzimba wakho ngokutya okunezondlo.

Lungisa ukutya kwakho kokuncancisa kuwo omabini amaqela ezondlo

Kulungile, ke ngoku xa unezixhobo ezisisiseko zokuba kutheni ukutya ukutya okunezakhamzimba kubalulekile xa uncancisa, masikhe singene nzulu ekubeni kutheni kubalulekile ukunikela ingqalelo ekhethekileyo kwiivithamini ezithile kunye neeminerali, nazo.

Izakhamzimba kubisi lwebele zinokwahlulwahlulwa zibe ngamaqela amabini, kuxhomekeke kwinqanaba afihlwe ngalo kubisi lwakho.

Ukuba uphelile naliphi na iqela le-1 izondlo, aziyi kufihla ubisi lwakho lwebele ngokukhawuleza. Ke, ukongeza kwezi zondlo kunganika amandla amancinci kuxinzelelo lwabo kubisi lwebele kunye nokuphucula impilo yomntwana wakho ngenxa yoko. (Unemibuzo malunga nezongezelelo zevithamini ngexesha lokukhulelwa? Jonga ugqirha wakho kwaye ubone icandelo elingezantsi.)

Kwelinye icala, uxinzelelo lweqela 2 lezakhamzimba kubisi lwebele aluxhomekekanga ekubeni umama uthatha malini, ngenxa yoko ukongeza akunakunyusa ubisi lwakho lwebele. Nangona kunjalo, ezi zisenokuphucula impilo yoomama ngokuzalisa iivenkile ezinesondlo.

Ukuba konke oko kuvakala kuyinto edidayo, akukho zinkxalabo. Nanku umgca wokugqibela: ukufumana izakhamzimba ezaneleyo zeqela 1 kubalulekile kuwe nakumntwana wakho, ngelixa ukufumana izondlo ezaneleyo zeqela 2 kubaluleke kakhulu kuwe.

Izakha mzimba zeqela lokuqala

Nazi izakhi zeqela loku-1 kunye nendlela yokuzifumana kwimithombo yokutya eqhelekileyo:

• Vitamin B1 (Thiamin): intlanzi, inyama yehagu, iimbewu, amandongomane, iimbotyi
• Vitamin B2 (Riboflavin): itshizi, iiamangile, amandongomane, inyama ebomvu, intlanzi enamafutha, amaqanda
• Vitamin B6: iinkukhu, amandongomane, intlanzi, iinkukhu, iitapile, iibhanana, iziqhamo ezomisiweyo
• Vitamin B12: iqokobhe, isibindi, iyogathi, intlanzi enamafutha, igwele lesondlo, amaqanda, unonkala, istrimp
• Choline: amaqanda, isibindi senyama, inyama yenkuku, intlanzi, amandongomane
• Vitamin A: ibhatata, iminqathe, imifuno enamagqabi amnyama, inyama yenyama, amaqanda
• Vitamin D: ikhowudi yeoyile yesibindi, intlanzi enamafutha, amanye amakhowa, ukutya okuqinileyo
• Selenium: Amantongomane aseBrazil, ukutya kwaselwandle, iturkey, ingqolowa iphela, iimbewu
• Iodine: ukhula lwaselwandle olomileyo, ikhowudi, ubisi, ityuwa ene-iodized

Izakha mzimba zeqela 2

Nali iqela lezondlo 2 kunye neminye imithombo yokutya eqhelekileyo:

• Umntu: iimbotyi, iilentile, imifuno enamagqabi, iasparagus, iiavokhado
• Ikhalsiyam: Ubisi, iyogathi, itshizi, imifuno enamagqabi, iimbotyi
• Intsimbi: inyama ebomvu, inyama yehagu, iinkukhu, ukutya kwaselwandle, iimbotyi, imifuno eluhlaza, iziqhamo ezomisiweyo
• Ibhrasi: iqokobhe, iinkozo ezipheleleyo, amandongomane, iimbotyi, inyama yenyama, iitapile
• Zinc: iimbatyisi, inyama ebomvu, iinkukhu, iimbotyi, amandongomane, ideri

Njengoko besichukumisile ngaphambili, uxinzelelo lweqela 2 lezondlo kubisi lwebele aluchaphazeleki kukutya okutyayo okanye kwiivenkile zomzimba.

Ke, ukuba ukutya kwakho kusezantsi, umzimba wakho uya kuthatha ezi zondawo kwithambo lakho nakwiivenkile zethishu ukuze uzifihle kubisi lwakho lwebele.

Umntwana wakho uya kuhlala efumana isixa esifanelekileyo (hooray!), Kodwa iivenkile zomzimba wakho ziya kuncipha ukuba awufumani mali zaneleyo kukutya kwakho. Ukuthintela ukusilela, ezi zondlo kufuneka zivele kwindlela otya ngayo okanye kwizongezo.

Kubalulekile ukuba wena kunye nempilo yomntwana wakho ufumane ngokwaneleyo zombini iqela 1 kunye neqela 2 lezakhamzimba. Ngelixa uxinzelelo lweqela 1 lezakhamzimba kubisi lwebele luchaphazeleka ngamanqanaba oomama, uxinzelelo lweqela 2 lezondlo alunjalo.

Cinga ngokuthatha izongezo

Nangona ukutya okusempilweni yeyona nto ibalulekileyo xa kufikwa kwisondlo ngexesha lokuncancisa, akukho mathandabuzo ukuba ukuthatha izongezo ezithile kunokunceda ukuzalisa iivenkile zakho zeevithamini kunye neeminerali ezithile.

Kukho izizathu zokuba kutheni oomama abatsha banokuba sezantsi kwizondlo ezithile, kubandakanya ukungatyi ukutya okufanelekileyo kunye nokwanda kwamandla okuvelisa ubisi lwebele, kunye nokujonga umntwana wakho.

Ukuthatha izongezo kunokunceda ukukhulisa ukutya kwakho kwezondlo ezibalulekileyo. Kodwa kubalulekile ukudinwa xa ukhetha izongezo, kuba uninzi lunezityalo kunye nezinye izongezo ezingakhuselekanga koomama bokuncancisa.

Siqokelele uluhlu lwezincedisi ezibalulekileyo zokuncancisa oomama kunye nokukhuthaza ukubuyela emva kokubeleka emva kwexesha ngokubanzi. Soloko uqinisekile ngokuthenga iimveliso ezivela kwiimveliso ezaziwayo ezivavanywa yimibutho yomntu wesithathu, njenge-NSF okanye i-USP.

IiVithamini ezininzi

Imultivitamin inokuba lukhetho olukhulu ekunyuseni ukutya kwakho iivithamini kunye neeminerali ezibalulekileyo.

Kuqhelekile ukuba abasetyhini banqongophele kwiivithamini kunye neeminerals emva kokubeleka kwaye kubonise ukuba ukusilela akunakucalula, kuchaphazela oomama kuzo zombini iisetingi eziphezulu neziphantsi.

Ngesi sizathu, kunokuba ngumbono olungileyo ukuphuma kwimultivitamin yemihla ngemihla, ngakumbi ukuba awucingi ukuba ufumana iivithamini ezaneleyo kunye neeminerals ngokutya kwakho kuphela. (Ngokuninzi okucinga ngako njengomzali omtsha, ngubani?)

Vitamin B-12

I-Vitamin B-12 ibaluleke kakhulu ivithamini enyibilikayo yamanzi ebalulekileyo kwimpilo yomntwana wakho, kunye nakwimpilo yakho, ngexesha lokuncancisa.

Ngaphezulu, uninzi lwabasetyhini-ngakumbi abo balandela ikakhulu, abo banabo, kunye nabasetyhini abakumayeza athile (anje ngamachiza e-acid reflux) -abesele benomngcipheko okhulayo wokuba namanqanaba asezantsi e-B-12.

Ukuba ulungelele kolu luhlu, okanye ukuba uziva ngathi awutyi ngokwaneleyo ukutya oku-B-12 okuneentlanzi, inyama, iinkukhu, amaqanda, kunye nokutya okuqinileyo, emva koko uthatha isongezo se-B okanye iB-12 umbono olungileyo.

Gcina ukhumbula ukuba uninzi lweevithamini eziphezulu ze-multivitamin kunye ne-prenatal zine-B-12 eyoneleyo yokufikelela kwiimfuno zakho.

I-Omega-3 (DHA)

Amafutha e-Omega-3 onke abubushushu kule mihla, kwaye kufanelekile. La mafutha, afunyanwa ngokwendalo kwiintlanzi ezinamanqatha kunye nase-algae, adlala indima ebalulekileyo kwimpilo yoomama kunye neyomntwana.

Umzekelo, i-omega-3 fat DHA ibalulekile ekuphuhlisweni kwenkqubo yemithambo-luvo yomntwana wakho, ulusu namehlo. Kwaye kunye nokuxinana kwala mafutha abalulekileyo kubisi lwebele ubukhulu becala kuxhomekeke kumanqanaba okutya.

Ngaphezu koko, kubonisa ukuba abantwana abancanciswa ubisi lwebele ngamanqanaba aphezulu e-DHA banombono ongcono kunye neziphumo ze-neurodevelopment.

Ngenxa yokuba ubisi lwebele lwe-omega-3s lubonisa ukungenisa kwakho la mafutha abalulekileyo, kubalulekile ukuba ufumane ngokwaneleyo. Sincoma ukuba oomama abangabongikazi bathathe ama-250 ukuya kuma-375 mg yonke imihla ye-DHA kunye ne-EPA, elinye i-omega-3 fat.

Nangona ukutya ii-ounces ezili-8 ukuya kwezi-12 zeentlanzi, ngakumbi iintlanzi ezinamanqatha njengeesalmon kunye nesardadi, kunokukunceda ufikelele, uthatha ioyile yentlanzi okanye isongezo seoyile yekrill yindlela efanelekileyo yokugubungela iimfuno zakho zemihla ngemihla.

Vitamin D

I-Vitamin D ifumaneka kuphela kukutya okumbalwa, njengeentlanzi ezinamanqatha, iioyile zesibindi sentlanzi, kunye neemveliso ezomeleleyo. Umzimba wakho unokuyivelisa ekukhanyeni kwelanga, nangona kuxhomekeke kwizinto ezininzi, njengombala wesikhumba nalapho uhlala khona.

ibonisa ukuba idlala indima ebalulekileyo emzimbeni wakho kwaye ibalulekile ekusebenzeni komzimba nakwiimpilo zethambo.

I-Vitamin D ihlala ikhona kwixabiso eliphantsi kubisi lwebele, ngakumbi xa ukukhanya kwelanga kunqunyelwe.

Ke ngoko, ukongeza kunye ne-400 IU ye-vitamin D ngemini kuyacetyiswa kwiintsana ezincancisayo kunye neentsana ezisebenzisa ngaphantsi kwe-1 litre yefomula ngosuku, ukuqala ngeentsuku zokuqala zobomi kwaye iqhubeke de ibe neenyanga ezili-12 ubudala, ngokwe IAmerican Academy yePediatrics.

Ngokuka, ukongeza nge-6,400 IU yonke imihla kunokunceda ukubonelela umntwana wakho ngamanani aneleyo e-vitamin D ngobisi lwebele lodwa. Into enomdla kukuba, eli nani liphezulu kakhulu kunaleyo icetyiswayo ivithamin D yokuthatha i-600 IU yokuncancisa oomama.

Ukunqongophala kukaVitamin D kuxhaphake kakhulu phakathi kwabafazi abancancisayo. Kwaye ukusilela kungakhokelela kwiziphumo ezibi zempilo, kubandakanya nokudakumba emva kokubeleka. Kungenxa yoko le nto ukongeza kule vithamini kucetyiswa.

Buza umboneleli wakho wezempilo malunga neengcebiso ezithile zedosi ngokusekwe kumanqanaba akho ngoku e-vitamin D.

Ukuncancisa oomama kunokuxhamla ekuthatheni iivithamini, iivithamini B-12, i-omega-3s, kunye nevithamini D.

Sela amanzi amaninzi

Ukongeza ekubeni ulambile kunesiqhelo ngelixa uncancisa, unokuziva unxaniwe ngokunjalo.

Xa umntwana wakho ebambelela esifubeni sakho, amanqanaba akho e-oxytocin ayanda. Oku kubangela ukuba ubisi lwakho luqale ukuhamba. Oku kukwakhuthaza ukunxanwa kwaye kunceda ekuqinisekiseni ukuba uhlala ucocekile ngokufanelekileyo ukondla umntwana wakho.

Kubalulekile ukuba uqaphele ukuba iimfuno zakho ze-hydration ziya kwahluka ngokuxhomekeka kwizinto ezinje ngamanqanaba omsebenzi kunye nokutya okutyayo. Akukho mthetho ubungakanani obufanayo xa kufikwa kubungakanani bolwelo oludingayo ngexesha lokuncancisa.

Njengomgaqo wesithupha, kuya kufuneka usele rhoqo xa unxaniwe kwaye ude ufeze unxano lwakho.

Kodwa ukuba uziva udiniwe kakhulu, utyhafile, okanye ngokungathi imveliso yakho yobisi iyancipha, kuya kufuneka ukuba usele amanzi amaninzi. Eyona ndlela yokuxela ukuba usela amanzi aneleyo ngumbala kunye nevumba lomchamo wakho.

Ukuba umnyama tyheli kwaye unephunga elinamandla, olo luphawu lokuba uphelelwe ngamanzi emzimbeni kwaye kufuneka usele amanzi amaninzi.

Ngelixa uncancisa, ukhupha i-oxytocin, evuselela unxano. Le nkqubo yendalo iqinisekisa ukuba usela amanzi aneleyo ukufezekisa iimfuno zakho zolwelo.

Ukutya kunye neziselo ukunqanda ngelixa uncancisa

Nangona usenokuba ukhe weva ngenye indlela, kukhuselekile ukutya malunga nako nakuphi na ukutya ngelixa uncancisa, ngaphandle kokuba une-aleji kukutya okuthile.

Kwaye, nangona ezinye iincasa ezivela ekutyeni, iziqholo okanye iziselo zinokutshintsha incasa yobisi lwakho lwebele, kubonisa ukuba akunakulindeleka ukuba oku kube nefuthe kwixesha lokuncancisa lomntwana wakho okanye kubenze babe nengxaki.

Enye into engaqhelekanga yokucinga ukuba ukutya "kwe-gassy" okufana nekholifulawa kunye nekhaphetshu kuya kubangela nosizi kusana lwakho. Nangona oku kutya kunokukwenza ukuba ube gassy, ​​iikhompawundi ezinyusa igesi azidluliseli kubisi lwebele, ngako oku.

Isishwankathelo, ukutya okuninzi kunye neziselo zikhuselekile ngexesha lokuncancisa, kodwa kukho ezimbalwa ekufuneka zinqunyelwe okanye zithintelwe. Ukuba ucinga ukuba kukho into enokuthi ichaphazele umntwana wakho ngokungalunganga, cela ingcebiso kumboneleli wakho wezempilo.

Icaffeine

Malunga ne-caffeine oyisebenzisayo igqithiselwa kubisi lwebele, kwaye uphando luthi luthatha ixesha elide ukuba lusebenzise i-caffeine. Ukusela iziselo ezinecafine ezifana nekofu aziboniswanga ukuba zibangela ingozi, kodwa zinokuchaphazela ukulala komntwana.

Ke ngoko, kuyacetyiswa ukuba amabele ancancisayo anciphise ukutya ikofu malunga neekomityi ezi-2 ukuya kwezi-3 ngosuku. Yibummer, siyazi, kodwa ubuncinci ezinye ikofu ivunyelwe, akunjalo?

Utywala

Utywala bunokwenza indlela yayo kubisi lwebele. Uxinzelelo lufana nesixa esifunyenwe kwigazi likanina. Nangona kunjalo, iintsana zixubusha utywala kwisiqingatha nje somyinge wabantu abadala.

Ukonga emva kokusela i-1 ukuya kwi-2 yeziselo kunokunciphisa ukungenisa ubisi lomntwana wakho kwaye kubangele ukuphazamiseka kunye nokulala okungalunganga.

Ngenxa yokuba ukusela kakhulu kufutshane nokuncancisa kunokuba nefuthe elibi kwimpilo yomntwana wakho, i-AAP ithi ukuselwa kotywala kufuneka kuthintelwe ngexesha lokuncancisa.

I-AAP icebisa ukuba kungabikho ngaphezulu kwe-0,5 yeigram zotywala ngekhilogram yobunzima bomzimba, ethi yona ibe ngumama ongama-60 kilograms (132-pound), ilingana nee-ounces ezi-2 zotywala, ii-ounces ezi-8 zewayini, okanye iibhiya ezi-2.

Nangona kufunyenwe ngokugqibeleleyo ukunandipha isiselo esinxilisayo njengomama oncelisayo, kungcono ukuba ulinde ubuncinci iiyure ezi-2 emva kokusela ukuncancisa usana lwakho.

Ubisi lweenkomo

Nangona ingaqhelekanga. Ezinye iintsana zisenokuba zi-aleji kubisi lwenkomo. Kwaye ukuba umntwana wakho unobisi lobisi lweenkomo, kubalulekile ukuba ungabandakanyi zonke iimveliso zobisi ekutyeni kwakho.

Ukufikelela kwiintsana ezincancisayo ziyanyangeka kwiprotein yobisi lweenkomo ezivela ekutyeni koomama, kwaye zinokuphuhlisa irhashalala, i-eczema, isifo sorhudo, izitulo ezinegazi, ukugabha okanye usana olungu-colic.

Umboneleli wakho wokhathalelo lwempilo unokukunika iingcebiso malunga nokuba uza kuthatha ixesha elingakanani ukukhupha ubisi ekutyeni kwakho, kwaye xa kukhuselekile ukuphinda uvelise ubisi.

Kuyacetyiswa ukuba amabele ancancisayo anciphise ukutya kwabo icaffeine kunye notywala. Ipesenteji encinci yeentsana inokuba i-aleji kwiprotein yobisi lweenkomo kukutya koomama.

Ukuncancisa kunye nokwehla kobunzima

Unokulingwa ukuba unciphise umzimba ngokukhawuleza emva kokuhanjiswa, kodwa ukunciphisa umzimba kuthatha ixesha kwaye kubalulekile ukuba ube nobubele emzimbeni wakho ngeli xesha lotshintsho.

Ngotshintsho oluninzi olwenzeka ngexesha lokuncancisa kunye neemfuno zekhalori zokwenza ubisi lwebele, unokuba nomdla omkhulu ngexesha lokuncancisa.

Ukuthintela iikhalori kakhulu, ngakumbi kwiinyanga zokuqala zokuncancisa, kunokunciphisa ubisi lwakho kunye nenqanaba lamandla afunekayo.

Ngethamsanqa, ukuncancisa kuphela ukukhuthaza ukunciphisa umzimba, ngakumbi xa kuqhubeka iinyanga ezi-6 okanye ngaphezulu. (Oko kwathiwa, ukunciphisa umzimba ngexesha lokuncancisa akwenzeki kubo bonke abantu!)

Ukulahleka phantse ngokudibanisa ukutya okusempilweni kunye nokuzilolonga akufuneki kuchaphazele ubisi lwakho okanye ukwenziwa kobisi, ucinga ukuba awondlekanga ukuqala.

Bonke abasetyhini abancancisayo, nokuba bungakanani na ubunzima babo, kufuneka batye iikhalori ezaneleyo. Kodwa ukuba ungaphantsi komzimba, kusenokwenzeka ukuba uya kuba novakalelo ngakumbi kuthintelo lweekhalori.

Ngesi sizathu, kubalulekile ukuba abasetyhini abanobunzima obuncinci bomzimba basebenzise iikhalori ezininzi ukunqanda ukuncitshiswa kobonelelo ngobisi.

Lilonke, khumbula ukuba ukunciphisa umzimba emva kokuhanjiswa ngumdyarho weembaleki, hayi i-sprint. Kuthathe iinyanga ukubeka ubunzima bokukhulelwa okunempilo kuni nobabini nosana lwakho, kwaye kungathatha iinyanga ukuphulukana nalo - kwaye kulungile.

Into ebaluleke kakhulu ukuba uyikhumbule xa uzama ukunciphisa ubunzima bokukhulelwa kukuba ukutya okunesithintelo akulunganga kwimpilo yonke kwaye akusebenzi ukwehla kobunzima bexesha elide.

Ukulandela ukutya okunesondlo, ukongeza umthambo kwindlela yakho yemihla ngemihla, kunye nokulala ngokwaneleyo zezona ndlela zilungileyo zokukhuthaza ukunciphisa umzimba okunempilo.

Ukuncancisa kukonyusa iimfuno zakho zamandla kunye nomdla, ngenxa yoko ukuncipha komzimba kunokuba nokuhamba kancinci. Kubalulekile ukutya iikhalori ezaneleyo ukuqinisekisa ukuba uhlala usempilweni ngelixa uncancisa.

Yise kude

Ukuncancisa ngumsebenzi onzima! Umzimba wakho ufuna iikhalori ezingaphezulu kunye nezondlo ukugcina wena nosana lwakho nondlekile kwaye nisempilweni.

Ukuba awutyi ngokwaneleyo iikhalori okanye ukutya okunezondlo, oku kunokuchaphazela kakubi umgangatho wobisi lwakho lwebele. Inokuba yingozi nakwimpilo yakho.

Kubaluleke ngakumbi kunanini na ngaphambili ukutya iintlobo ezahlukeneyo zokutya, okunesondlo kunye nokunciphisa ukutya okucutshungulwayo. Gwema ukusebenzisa i-caffeine egqithisileyo kunye nokusela utywala, kwaye unamathele kwizincomo ezicetyiswayo ukugcina umntwana wakho esempilweni.

Ukuba ufuna njalo, qiniseka ukongeza izongezo kwinkqubo yakho, njengevithamini D kunye ne-omega-3s. Kwaye okokugqibela, yiba nomonde ngomzimba wakho. Thatha usuku olunye ngexesha kwaye uzikhumbuze yonke imihla ukuba woyike kangakanani.