Yintoni ekufuneka yenziwe ngumntwana owenza umthambo
Umxholo
- Ukondla umntwana osebenzayo
- Imenyu yokondla umntwana owenza imisebenzi yomzimba
- Funda ngendlela yokwenza amashwamshwam asempilweni abantwana ukuba bahambise esikolweni.
Umntwana owenza umthambo kufuneka atye yonke imihla, isonka, inyama kunye nobisi, umzekelo, ukutya okunotye amandla kunye neeprotheyini ukuqinisekisa amandla okuphuhla kulowo msebenzi. Ukongeza, kubalulekile ukuba utye imifuno kunye neziqhamo yonke imihla kwaye usele amanzi imini yonke, ukunqanda okuswiti kwaye okunetyuwa ngakumbi ukutya okuhambisanayo.
Ukuziqhelanisa nokuzilolonga ebuntwaneni kubaluleke kakhulu, kuba inegalelo ekukhuleni kwezihlunu namathambo kwaye inceda ukugcina ubunzima bomzimba obufanelekileyo, kuthintelwe iingxaki ezibangelwa kukuhlala phantsi, njengokutyeba kakhulu. Ke, ukongeza ekudlaleni ebaleni lokudlala lesikolo, abantwana kufuneka baziqhelanise nemidlalo, enjengokutyibiliza ngesikhephe okanye ibhola yomnyazi imizuzu engama-60 ngosuku.
Ukondla umntwana osebenzayo
Umntwana okhutheleyo, odlala egadini, abaleke kwindawo yokudlala yesikolo okanye enze imidlalo efana nokubhukuda okanye ibhola ekhatywayo, umzekelo, kufuneka atye:
- Ukutya okunotye kakhulu kweCarbohydrate kwisidlo ngasinye, ezinje ngesonka, iisiriyeli, irayisi kunye ne-pasta, umzekelo, ukubonelela ngamandla. Yazi ukutya oku: Ukutya okunotye kakhulu kwiiCarbohydrate.
- Yitya ukutya okune-protein ngakumbi emva kokuzilolonga, njengenkukhu, iqanda, ubisi okanye iyogathi.
- Yitya iziqhamo ezi-2 ngosukuItyebile iivithamini kwaye ithintela usulelo, ngakumbi ngaphambi kokuziqhelanisa nomsebenzi womzimba okanye njenge dessert;
- Yitya imifuno yonke imihla, ukutya isuphu yesidlo sasemini nesangokuhlwa;
- Amanzi okusela imini yonke, njengoko inyibilikisa kwaye inceda ukulawula ubushushu bomzimba. Nangona kunjalo, umntwana owenza imidlalo, kufuneka asele ukuya kuthi ga kwi-15 min ngaphambi kokuzilolonga kwaye ngexesha lokuzilolonga, yonke imizuzu eli-15, phakathi kwe-120 kunye ne-300 ml.
Abantwana abasebenzayo nabenza imisebenzi yomzimba bachitha amandla amaninzi kunabo bangenako, kwaye ke ngenxa yoko kufuneka batye ngaphezulu kweekhalori, malunga neekhalori ezingama-2000 yonke imihla, ekufuneka yahlulwe ukutya okungenani ama-6 ngosuku, akufuneki bachithe ngaphezulu kweeyure eziyi-3.5 ngaphandle kokutya, ukugcina amandla kunye nokusebenza kakuhle kwesikolo.
Imenyu yokondla umntwana owenza imisebenzi yomzimba
Lo ulandelayo ngumzekelo wemenyu yosuku yomntwana osebenzayo.
| Isidlo sakusasa (8am) | Ubisi, isonka esi-1 ngejam kunye nesiqhamo esinye |
| Ungqinelwano (10.30h) | I-250 ml ye-strawberry smoothie kunye ne-1 i-almonds |
| Isidlo sasemini (1 pm) | ipasta kunye nenyama, kunye nesaladi kunye negelatin |
| Ukutya okusemva kwemini (16h) | Ipayipi yeVanilla |
| I-snack ngaphambi kwezemidlalo (18h) | I-2 toast kunye ne-turkey ham kunye neziqhamo ezi-1 |
| Isidlo sangokuhlwa (8.30 pm) | irayisi ephekiweyo, iimbotyi, inkukhu kunye nemifuno |
| Isidlo sangokuhlwa (10 pm) | 1 iyogathi ecacileyo |
Ukutya okuthosiweyo, iziselo ezibandayo, iicookies kunye neekeyiki akufuneki zisetyenziswe rhoqo kwaye akufuneki zikhethwe ngaphambi kokuzilolonga, njengoko zikhokelela kwisisu esigcweleyo esidala ukungonwabi.
Funda ngendlela yokwenza amashwamshwam asempilweni abantwana ukuba bahambise esikolweni.
Amanqaku Amatsha
Yintoni i-calcitonin kwaye yenza ntoni
