Yintoni oza kuyitya ngexesha lokukhulelwa komntwana ukuze ufumane ubunzima obungaphezulu
Umxholo
- Iiproteni: inyama, amaqanda kunye nobisi
- Amafutha alungileyo: ioyile yomnquma, iimbewu kunye namandongomane
- Vitamin kunye neeminerali: iziqhamo, imifuno kunye neenkozo ezipheleleyo
- Imenyu yosana ukufumana ubunzima
Ukonyusa ukutyeba kobunzima bomntwana ngexesha lokukhulelwa, umntu kufuneka anyuse ukusetyenziswa kokutya okunotyebileyo kwiiprotein, njengenyama, inkukhu kunye namaqanda, kunye nokutya okunotyebileyo kumanqatha alungileyo, anje ngamandongomane, ioyile yomnquma kunye neflakisi.
Ubunzima obuphantsi bomntwana ngenxa yezizathu ezininzi, ezinjengeengxaki kwi-placenta okanye i-anemia, kwaye kunokukhokelela kwiingxaki ngexesha lokukhulelwa nokubeletha, njengokuzalwa ngaphambi kwexesha kunye nomngcipheko ophezulu wosulelo emva kokuzalwa.
Iiproteni: inyama, amaqanda kunye nobisi
Ukutya okutyebileyo kwiiproteni ikakhulu kukuvela kwizilwanyana, njengenyama, inkukhu, intlanzi, amaqanda, itshizi, ubisi kunye neyogathi yendalo. Kufuneka zityiwe kuzo zonke izidlo zosuku kwaye hayi nje isidlo sasemini kunye nesangokuhlwa, njengoko kulula ukonyusa isidlo sakusasa kunye nokutya okulula ngeyogathi, amaqanda kunye netshizi.
Iiproteni ziyimfuneko yezondlo ekuyileni amalungu kunye nezicubu emzimbeni, ukongeza ekubeni linoxanduva lokuhambisa ioksijini kunye nezakhamzimba kwigazi likamama nosana. Jonga uluhlu olupheleleyo lokutya okune-protein.
Amafutha alungileyo: ioyile yomnquma, iimbewu kunye namandongomane
Amafutha akhoyo ekutyeni okufana neoyile ye-oliva eyintombi, iicashew, amantongomane eBrazil, amandongomane, iialnuts, isalmon, ityhuna, isardadi, ichia kunye nembewu yeflakisi. Oku kutya kutyebile kwi-omega-3s kunye namafutha akhuthaza ukukhula komzimba kunye nokukhula kwenkqubo yemithambo-luvo yomntwana kunye nengqondo.
Ukongeza kokutya oku kutya, kubalulekile ukunqanda ukusetyenziswa kwamafutha e-trans kunye namafutha emifuno e-hydrogenated, athintela ukukhula komntwana. La mafutha afumaneka kukutya okugqityiweyo okunjengeebhiskiti, imajarini, iziqholo esele zilungisiwe, amashwamshwam, intlama yekhekhe kunye nokutya okulungele ukugcinwa ngumkhenkce.
Vitamin kunye neeminerali: iziqhamo, imifuno kunye neenkozo ezipheleleyo
Iivithamini kunye neeminerals zizinto eziyimfuneko ekusebenzeni kakuhle kwemetabolism kunye nokukhula komntwana, ibalulekile kwimisebenzi enjengokuthuthwa kweoksijini, ukuveliswa kwamandla kunye nokuhanjiswa kwempembelelo zemithambo-luvo.
Ezi zondlo zifumaneka ikakhulu kwiziqhamo, imifuno, kunye neenkozo ezigcweleyo, ezifana nerayisi emdaka, isonka esimdaka ngombotyi, iimbotyi kunye neelentile. Kubalulekile ukuba uqaphele ukuba ngamanye amaxesha ugqirha wezokubelekisa okanye ugqirha wezondlo unokuyalela iivithamini ngexesha lokukhulelwa, ukuncedisa ukubonelelwa kwezinongo ekutyeni. Fumanisa ukuba zeziphi iivithamini ezifanelekileyo kubafazi abakhulelweyo.
Imenyu yosana ukufumana ubunzima
Itheyibhile elandelayo ibonisa umzekelo wemenyu yeentsuku ezi-3 yokukhuthaza ukutyeba kobunzima bomntwana ngexesha lokukhulelwa:
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | Isandwich yesonka esipheleleyo kunye neqanda kunye netshizi + 1 isilayi sepapa | i-yogurt ecacileyo ene-oats + 1 isilayi setshizi | ikofu enobisi + amaqanda ama-2 aqhekeziweyo + isilayi enye yesonka esipheleleyo |
| I-snack yasekuseni | I-yogurt ecacileyo ye-10 + yeecashew nuts | 1 iglasi yejusi eluhlaza ngekhaphetshu, iapile kunye nemon | Ibhanana e-1 ecujiweyo ngecephe le-butterfly |
| Isidlo sasemini isidlo sangokuhlwa | inkukhu kunye ne-risotto yemifuno nerayisi emdaka + 1 iorenji | Iintlanzi ezibhakwe nge-oveni ngeetapile ezibilisiweyo + isaladi egalelwe ioyile | I-pasta epheleleyo kunye nomhlaba wenkomo kunye ne-tomato sauce + isaladi eluhlaza |
| Ukutya okusemva kwemini | ikofu kunye nobisi + 1 tapioca netshizi | Amaqanda ama-2 aqhekeziweyo + 1 ibanana ebisiweyo kwioli yeoyile | iziqhamo zesaladi ezineoats + ezili-10 zecashew nuts |
Ukuze ube nolawulo olungcono ekukhuleni komntwana, kubalulekile ukwenza inkathalo ngaphambi kokubeleka ukusukela ekuqaleni kokukhulelwa, ukuba novavanyo lwegazi kunye nolwe-ultrasound rhoqo kwaye ukhatshwe ngugqirha obelekisayo.
Sicebisa Ukuba Ubone
Yonke into ekufuneka uyazi malunga nokuncancisa kunye neeTattoos
