Oko Kufuneka Ukwazi Ngokuzila ukutya okungapheliyo ngelixa lokuncancisa

Umxholo

• Yintoni ukutya okukhawulezileyo?
• Ngaba kukhuselekile ukuba uyenze ngelixa uncancisa?
• Ngaba kukhuselekile emntwaneni?
• Ngaba kukho ezinye iindlela zokuzila ezingcono kunezinye?
• Umngcipheko ngelixa uncancisa
• Ezinye iindlela zokunciphisa umzimba ukuba uncelisa
• Ukuthatha

Abahlobo bakho abangomama banokufunga ukuba ukuncancisa kubancede banciphise ubunzima bomntwana ngaphandle kotshintsho kwindlela abatya ngayo okanye kwindlela abazilolonga ngayo. Sisalinde ukubona ezi ziphumo zomlingo? Asinguwe wedwa.

Ayingabo bonke abantu ababhinqileyo abafumana ukuncipha komzimba xa uncancisa. Ngapha koko, abanye banokugcina ubunzima de kube kulunyulwa-thetha ngokudana!

Ukuba ukhangele ezinye iindlela zokunciphisa umzimba, usenokuba ubalekele kumbono wokuzila ukutya okwexeshana. Kodwa ngaba le ndlela ithandwayo isempilweni wena kunye nomntwana wakho oxabisekileyo?

Nantsi into malunga nokuba kuthetha ntoni ukuzila ukutya, oko kunokwenza impilo yakho kunye nomzimba wakho, nokuba kukhuselekile kuwe nakumntwana ngelixa uncancisa.

Inxulumene: Ukuncancisa kundenze ndatyeba

Yintoni ukutya okukhawulezileyo?

Ukuzila ukutya okungapheliyo yindlela yokutya apho utya ukutya kwiwindows ethile yexesha.

Kukho iindlela ezahlukeneyo zokusondela ekuzileni. Abanye abantu batya yonke imihla kwaye benza uninzi lokuzila kwabo ebusuku. Umzekelo, ungatya iiyure ezisibhozo zemini, yithi phakathi kwentsimbi ye-12. kunye no-8 emva kwemini, kunye nokukhawuleza okanye enye i-16. Abanye bakhetha ukutya ukutya okuqhelekileyo kwiintsuku ezithile zeveki kwaye bazila ukutya okanye batye kuphela inani elisetiweyo leekhalori kwezinye iintsuku.

Kutheni uzincama? Kukho izizathu ezimbalwa abantu abazinikayo ngokuzila ukutya okwexeshana.

Abanye abakungqongileyo bacebisa ukuba iiseli zinokumelana nezifo xa ziphantsi koxinzelelo ngokungatyi. Ayisiyiyo loo nto kuphela, kodwa enye ibonisa ukuba ukuzila ukutya UCanzibe ukunciphisa ukudumba emzimbeni, kunye neswekile yegazi, uxinzelelo lwegazi, kunye namanqanaba e-cholesterol.

Kwaye, kunjalo, kuninzi ukulahleka kwesisindo xa ujikeleza ngokukhawuleza.

Umbono kukuba xa ungatyi, umzimba udipha kwiivenkile ezityebileyo zamandla. Ukuzila ukutya amaxesha athile kunokunciphisa ukusetyenziswa kweekhalori ngokubanzi, okukhokelela ekulahlekeni kwesisindo.

Kwelinye, abantu abadala bazilolonge ngenye imini apho batya khona rhoqo ngolunye usuku kwaye badla kuphela iipesenti ezingama-20 zeekhalori zabo eziqhelekileyo ngezinye iintsuku. Ekupheleni kophononongo, uninzi lwabo lwaluphulukene neepesenti ezisibhozo zomzimba wabo kwiiveki nje eziyi-8.

Idibeneyo: Ezona ndidi zilungileyo zokuzila kwabafazi

Ngaba kukhuselekile ukuba uyenze ngelixa uncancisa?

Uluvo lwabasetyhini abazila ukutya ngelixa uncancisa alukho mtsha kwaphela. Ngapha koko, abanye abantu basetyhini bayazila njengenxalenye yeholide yamaSilamsi, iRamadan. Oku kubandakanya ukungakutyi ukutya ukusuka ekuntweleni kokusa ukuya ekutshoneni kwelanga phantse ixesha lenyanga. Abanye abantu basetyhini malunga nalo mkhuba babelana ukuba ubisi lwabo lubathobile ngexesha lokuzila.

Kutheni le nto inokwenzeka? Ewe, olunye uphando lubonisa ukuba abasetyhini abanokuthatha isixa esifanelekileyo semicro- kunye neemicronutrients ukuxhasa imveliso yobisi.

Abaphandi bagqibe kwelokuba abasetyhini abancancisayo abaqhele ukuzila ukutya ngexesha leRamadan kufuneka bathathe isibonelelo sokungazili ukutya, njengoko bekhululwe ekusebenzeni.

Iingcebiso zesiko ezijikeleze isondlo ekuncanciseni zichaza ukuba abasetyhini badinga i-330 ukuya kwi-600 yeekhalori ngemini ukuxhasa imveliso yobisi.

Ngaphandle koko, kubalulekile ukuba utye ukutya okwahlukeneyo kwaye ujonge ngqo kukutya okunexabiso elomeleleyo leprotein, i-iron kunye ne-calcium. Ukutya ngokwaneleyo-kunye nokutya okwaneleyo-kuqinisekisa ukuba uhlala usempilweni kwaye ubisi lwakho luqukethe ngokwaneleyo oko kufunwa lusana lwakho ukuze luphumelele.

Kubalulekile ukuba uqaphele: Uninzi lolwelo lwethu lwemihla ngemihla luvela kukutya esikutyayo. Ukuba ukuzila ukutya kunciphisa ukungenisa kwakho amanzi, kunokunciphisa ukubonelela kwakho.

Ngelishwa, azikho ngokwenyani izifundo oza kuzifumana ngokuzila ukutya okwethutyana kunye nabasetyhini abancancisayo ngenxa yezizathu zokunciphisa umzimba.

Uninzi lwezinto oza kuzifumanisa kukhangelo olukhawulezayo lwe-intanethi zii-anecdotal. Kwaye kuwo onke amabali aqinisekileyo oza kuwava, kunokwenzeka ukuba amanye amava ahlukeneyo.

Ngamanye amagama: Le yinto ekufuneka uxoxe ngayo nogqirha wakho malunga. Ekugqibeleni, akunakubangela ingozi, kodwa akunakulunga kwimingcipheko enokwenzeka, njengokuphulukana nobisi lwakho.

Ngaba kukhuselekile emntwaneni?

Uphando lwangoku lubonisa ukuba ukuzila ukutya akuchaphazeli ii-macronutrients kubisi lwebele. Nangona kunjalo, ezinye i-micronutrients kubisi lwebele zinokuchaphazeleka "ngokubonakalayo".

Kwabafazi abazila iRamadan, omnye wabonisa ukuba imveliso yobisi yahlala injalo ngaphambi nangexesha lokuzila. Yintoni etshintshileyo, nangona kunjalo, kukuxinana kwe-lactose, i-potassium, kunye nomxholo wobisi jikelele wezondlo.

Olu tshintsho alulunganga ngokwenyani kusana- kwaye abaphandi abagxile kwesi sihloko bagqibe kwelokuba abasetyhini kufuneka basebenze ngokusondeleyo kunye nabanikezeli babo bezempilo xa kufikwa ekuzileni kunye neengozi ezinokubakho.

Mhlawumbi eyona nto ibalulekileyo ekufuneka uyiqaphele kukuba akukho mabhinqa mabini ayafanayo. Indlela yokuzila ukutya inokuchaphazela izondlo kubisi lwebele kunye nonikezelo lobisi ngokubanzi lunokwahluka kakhulu ngokuxhomekeke kumntu ngamnye.

Uyakwazi njani ukuba umntwana ufumana oko akufunayo? Iqela lokuncancisa iLa Leche League lichaza izinto ezimbalwa ezinokubonisa ukuba kukho umba:

• Umntwana wakho ulele okanye ulele kakhulu.
• Usana lwakho luthatha ixesha elininzi okanye elincinci kakhulu ebeleni. Iseshoni yokondla “yesiqhelo” isenokwahluka ngokwexesha, kodwa jonga ukuba uyawuqaphela umahluko ophawulweyo.
• Umntwana wakho akacengi ngokwaneleyo. Kwakhona, iphethini yokugungxisa umntwana wakho inokuba yeyomntu ngamnye-ke phawula nawuphi na umahluko.
• Usana lwakho luphelelwe ngamanzi emzimbeni. Ungaqaphela amanabukeni omile okanye unokubona umchamo omnyama okanye obomvu-mdaka kwitheyiphu yakhe.
• Usana lwakho alufumani bunzima okanye luhleli ekukhuleni kwalo.

Inxulumene: Isikhokelo sokuncancisa: Izibonelelo, indlela yokwenza ukutya, ukutya, kunye nokunye

Ngaba kukho ezinye iindlela zokuzila ezingcono kunezinye?

Soloko uthetha nogqirha wakho ngaphambi kokwenza utshintsho olukhulu kwindlela otya ngayo. Banokuba neziphakamiso okanye izikhokelo zokwabelana nawe okanye izinto ekufuneka ziqwalaselwe xa kuziwa kwimpilo yakho kunye nobisi.

Ukuba ufuna ukuzama ukutya ngokukhawuleza, xoxa nodokotela wakho malunga nendlela elula. Akukho zikhokelo zithile zokuncancisa abasetyhini njengoko kungekho datha kubafazi abancancisayo ukwenza ezi ngcebiso.

Isondlo umphandi uKris Gunnars ucacisa ukuba - ngokubanzi - abasetyhini banokuxhamla kwiifestile ezimfutshane zokuzila iiyure ezili-14 ukuya kwezili-15 xa kuthelekiswa nezinye iindlela zokuzila ukutya.

Kwaye kunokuba ngaphezulu malunga nento oyityayo xa uyitya. Ke sebenza ngokusondeleyo nengcali yezempilo ukuze uqiniseke ukuba uhlangabezana neemfuno zakho zesondlo.

Inxulumene: 6 iindlela ezithandwayo zokwenza ukutya okukhawulezileyo

Umngcipheko ngelixa uncancisa

Ezinye iingcali zabelana ngokutya okuncinci ngelixa ukuncancisa kunokuba nefuthe elibi kwizondlo umntwana wakho azifumana kubisi lwakho, ngakumbi i-iron, iodine kunye nevithamini B-12.

Ewe kunokwenzeka ukuba utye ukutya okusempilweni, okunesondlo ngaphakathi kwifestile yakho yokutya - kodwa kungathatha umsebenzi onzima ukuqinisekisa ukuba ufumana okwaneleyo mihla le.

Kwakhona, omnye umngcipheko kukubonelelwa ngobisi oluncinci. Umbono kukuba izidlo zekhalori ezisezantsi kunye nezikhewu kwisondlo-okanye kukutya okungamanzi-kunokucinezela ukuveliswa kobisi.

Unokuba nakho okanye ungangabinako ukufumana obu bunzima. Kodwa ukuba wenzayo, kungathatha umsebenzi ukufumana ubisi lwakho lubuyele kumanqanaba axhasa umntwana wakho okhulayo.

Ukuba isondlo sakho sichaphazeleke ngokwaneleyo ukutshintsha ukwakheka kobisi lwakho kunye nokunciphisa ubisi lwakho, oku kunokuba nefuthe nakwimpilo yakho.

Izithuba ezingenamsoco zingakhokelela kwizinto ezinjenge-vitamin anemia. Iimpawu zibandakanya nantoni na ukusuka ekukhathaleni kunye nokuphefumla kancinci ukuya ekunciphiseni ubunzima kunye nobuthathaka bemisipha.

Inxulumene: Iimpawu ze-8 uswele iivithamini

Ezinye iindlela zokunciphisa umzimba ukuba uncelisa

Ngelixa ngokuqinisekileyo kungonwabisi okanye kungathandeki njengokuzila ukutya okwexeshana, ungafuna ukuzama ukunciphisa umzimba ngendlela yakudala ngelixa uncancisa. Oogqirha bancomela ukuba ujonge ukulahleka kancinci kwaye uzinze, kungabikho ngaphezulu kweponti ngeveki.

Oku kunokuthetha ukwenza iitweaks ezincinci kwindlela yakho yemihla ngemihla, njenge:

• Ukuphaka ukutya kwakho kwiipleyiti ezincinci ukusika ubungakanani besabelo.
• Ukutsiba ukutya okwenziweyo, ngakumbi ezo zineswekile eninzi namafutha.
• Ukunciphisa inkqubo yakho yokutya ukuvumela ingqondo yakho ukuba ibambe kwiimpawu zokugcwala kwesisu sakho.
• Ukutya ukutya okupheleleyo, njengeziqhamo ezitsha, imifuno, kunye neenkozo ezipheleleyo.
• Ukonyusa umthambo weveki nganye ukuya kwimizuzu eli-150 ecetyiswayo yomsebenzi ophakathi (njengokuhamba okanye ukuqubha) okanye imizuzu engama-75 yomsebenzi onamandla (njengokubaleka okanye iZumba).
• Yongeza uqeqesho lwamandla ekusebenzeni kwakho kabini ngeveki kunye noomatshini bokuthoba ubunzima, iintsimbi zasimahla, okanye ukusebenza komzimba.

Ukuthatha

Mhlawumbi uvile ukuba kuthathe iinyanga ezili-9 ukukhula kosana lwakho (kwaye ubeke ubunzima) kwaye kuyakuthatha i-9 (okanye nangaphezulu) ukuyilahla. Ewe, ukusiva sisithi oku kunokuba yinyani akuyi kuyenza loo ngxelo nayiphi na into encinci.

Kodwa zama ukungakhathazeki ukuba usandula ukuhambisa usana kwaye uneeponti ezimbalwa ezongezelelweyo ezijingayo. Yiba nobulali nesiqu sakho. Ukukhula nokuzala umntwana yinto engakholelekiyo.

Ukuba usenomdla wokuzila ukutya okwexeshana, cinga ukwenza idinga nogqirha wakho ukuxoxa ngokulungileyo kunye nokubi.

Kuyenzeka ukuba usebenzise le ndlela kwaye usahlangabezana neenjongo zakho zesondlo, kodwa indlela echaphazela ngayo impilo yakho kunye nokubonelelwa kwakho ngobisi kusenokungafani nqwa nabanye abafazi ebomini bakho.

Nokuba wenza ntoni, zama ukukhetha ukutya okufanelekileyo kwaye uhambise umzimba wakho - sithembe, le yokugqibela ayinakuba nzima ngomntwana wakho okhulayo- kwaye ekugqibeleni umsebenzi wakho onzima kufuneka uhlawule.