Ukutya oku-10 akufuneki ukuba ukutye ngelixa uncancisa

Umxholo

• 1. Utywala
• 2. Icaffeine
• 3. Itshokholethi
• 4. Igalikhi
• 5. Ezinye iintlobo zentlanzi
• 6. Ukutya okwenziweyo
• 7. Ukutya okuluhlaza
• 8. Izityalo zonyango
• 9. Ukutya okubangela ukungabikho komzimba
• 10. I-Aspartame
• Yintoni yokutya

Ngexesha lokuncancisa, abasetyhini kufuneka bakuphephe ukusela iziselo ezinxilisayo okanye ezinecaffeine ezinje ngekofu okanye iti emnyama, ukongeza kukutya okufana negalikhi okanye itshokholethi, umzekelo, njengoko zinokudlula kubisi lwebele, ziphazamise imveliso yobisi okanye ziphazamise Ukukhula komntwana kunye nempilo yakhe. Ukongeza, ukusetyenziswa kwezityalo ezingamayeza akubonakaliswanga ukusetyenziswa ngexesha lokuncancisa, umntu kufuneka asoloko ebonana nogqirha kwangaphambili.

Ukutya kwabasetyhini ngexesha lokuncancisa kufanele ukwahluka, ukulinganisela kunye nokuba sempilweni, kubalulekile ukuba uqaphele ukuba ngaba umntwana uziva enesifo okanye ekhala ngakumbi emva kokuba umama etye ukutya okufana nobisi kunye neemveliso zobisi, amandongomane kunye ne-shrimp, njengoko amathumbu omntwana esahleli ukwakheka kwaye zinokuphendula ngokuhlaselwa komzimba okanye ubunzima ekucoleni ukutya.

Ukutya ekufuneka kuthintelwe ngexesha lokuncancisa zezi:

1. Utywala

Utywala budlula ngokukhawuleza kubisi lwebele, ukuze emva kwemizuzu engama-30 ukuya kwengama-60, ubisi lunexabiso elifanayo notywala nomzimba.

Ubukho botywala kubisi lwebele bunokuchaphazela iinkqubo zemithambo-luvo zomntwana ezibangela ukozela kunye nokungakhathali, ukuyekisa ukukhula kwengqondo kunye nokusebenza kwengqondo kunye nokubangela ukulibaziseka okanye ubunzima ekufundeni ukuthetha nasekuhambeni. Ukongeza, umzimba wosana awubususi utywala emzimbeni ngokulula njengoko wenzayo kubantu abadala, onokubangela ityhefu yesibindi.

Iziselo ezinxilisayo zinokunciphisa imveliso yobisi lwebele kwaye zinciphise ukufunxeka kwezakhamzimba emathunjini omama eziyimfuneko ekukhuleni kosana nasekukhuleni kwalo. Ke, utywala kufuneka buthintelwe kangangoko ngexesha lokuncancisa.

Ukuba owasetyhini ufuna ukusela utywala, kuyacetyiswa ukuba ubonakalise ubisi kuqala kwaye ulugcinele umntwana. Nangona kunjalo, ukuba awuyenzi le nto, kwaye usele intwana yotywala, njengeglasi enye yebhiya okanye iglasi enye yewayini, umzekelo, kuya kufuneka ulinde iiyure ezi-2 ukuya kwezi-3 zokuncancisa kwakhona.

2. Icaffeine

Ukutya okuphezulu kwi-caffeine, njengekofu, i-cola sodas, iziselo zamandla, iti eluhlaza, iti yeqabane kunye neti emnyama kufuneka kuthintelwe okanye kusetyenziswe izixa ezincinane ngexesha lokuncancisa, oku kungenxa yokuba umntwana akakwazi ukwetyisa icaffeine kunye nabantu abadala, kunye nokugqitha icaffeine emzimbeni wosana, kunokubangela ubunzima bokulala kunye nokucaphuka.

Xa owasetyhini efaka izixa ezikhulu zecaffeine, engqinelana neekomityi zekofu ezingaphezulu kwesi-2 ngosuku, amanqanaba entsimbi ebisini angancipha kwaye, ngaloo ndlela, anciphise amanqanaba e-hemoglobin yosana, anokubangela i-anemia.

Ingcebiso kukusela ubuninzi beekomityi ezimbini zekofu ngosuku, elingana ne-200 mg ye-caffeine, okanye unokukhetha ikofu ene-decaffeinated.

3. Itshokholethi

I-chocolate ityebile kwi-theobromine enesiphumo esifana neso se-caffeine kwaye olunye uphononongo lubonisa ukuba i-113 g yetshokholethi ine-240 mg ye-theobromine kwaye inokufunyanwa kubisi lwebele 2 kunye nesiqingatha seyure emva kokungenisa, okunokubangela ukucaphuka usana kunye nobunzima bokulala. Ke ngoko, umntu kufuneka akuphephe ukutya izixa ezikhulu zetshokholethi okanye ukutya yonke imihla. Nangona kunjalo, umntu unokutya isikwere se-28 g yetshokholethi, ehambelana ne-6 mg ye-theobromine, kwaye ayibangeli ngxaki emntwaneni.

4. Igalikhi

I-Garlic ityebile kwimixube yesalfure, apho eyona nto iphambili kuyo yialicin, enika uphawu lwevumba legalikhi, kwaye xa ityiwa yonke imihla okanye ngobuninzi bayo inokuguqula ivumba kunye nokunambitheka kobisi lwebele, olunokubangela ukwaliwa komntwana ukuncancisa.

Ke ngoko, umntu kufuneka akuphephe ukusebenzisa ikonofile yonke imihla, nokuba kukwindlela yokunonga ngokulungiselela ukutya okanye ngohlobo lweti.

5. Ezinye iintlobo zentlanzi

Iintlanzi zingumthombo omkhulu we-omega-3 ebalulekileyo kuphuhliso lobuchopho bosana. Nangona kunjalo, ezinye iintlanzi kunye nokutya kwaselwandle nako kunokuba zizityebi kwi-mercury, intsimbi enokuba yityhefu emntwaneni kwaye ibangele iingxaki kwinkqubo yeemvakalelo ekhokelela kulibaziseko okanye ukukhubazeka kophuhliso lweemoto, intetho, ukuhamba kunye nombono kunye nombono wendawo ejikeleze.

Ezinye zeentlanzi zi-shark, i-mackerel, i-swordfish, i-needlefish, i-clockfish, i-marlin fish, i-cod emnyama kunye ne-horse mackerel. I-tuna kunye nentlanzi kufuneka zinqunyelwe kwi-170 yeegram ngeveki.

6. Ukutya okwenziweyo

Ukutya okuqhubekekayo kutyebile kwiikhalori, amafutha angenampilo kunye neeswekile, kunye nokuba sezantsi kwizakhamzimba ezinje ngefayibha, iivithamini kunye neeminerali, ezinokuthintela imveliso kunye nomgangatho wobisi lwebele. Ke ngoko, kuyacetyiswa ukuba unciphise ukutya kwakho kangangoko kwaye unike ukutya okutsha kunye nokwendalo, ukwenza ukutya okunezondlo ukubonelela ngazo zonke izondlo eziyimfuneko kwimpilo yomfazi kunye nokuveliswa kobisi olusemgangathweni lomntwana.

Oku kutya kubandakanya iisoseji, iichips kunye nokutya okulula, isiraphu okanye iziqhamo eziswiti, iicokies ezifakiweyo kunye nezisusi, iziselo, iipizza, ilasagna kunye nehambhega.

7. Ukutya okuluhlaza

Ukutya okuluhlaza njengentlanzi ekrwada esetyenziselwa ukutya kwaseJapan, iimbatyisi okanye ubisi olungafakwanga amanzi, umzekelo, sisiseko esinokubangela ityhefu yokutya, enokubangela usulelo lwesisu kwabasetyhini abaneempawu zorhudo okanye ukugabha, umzekelo.

Nangona kungabangeli naziphi na iingxaki emntwaneni, ukutya okunetyhefu kunokubangela ukomelela kwabasetyhini, kuthintele imveliso yobisi. Ke ngoko, ukutya okuluhlaza kufuneka kuthintelwe okanye kutyiwe kuphela kwiindawo zokutyela ezithembakeleyo.

8. Izityalo zonyango

Ezinye izityalo ezingamayeza ezifana nelemon balm, i-oregano, iparsley okanye i-peppermint zinokuphazamisa imveliso yobisi lwebele, xa isetyenziswa ngobuninzi okanye ngohlobo lweti okanye ukumnika, umntu kufuneka akuphephe ukusebenzisa ezi zityalo njengonyango lwaso nasiphi na isifo. Nangona kunjalo, xa isetyenziswa kwimilinganiselo encinci njengesinongo ekutyeni, ayiphazamisi kwimveliso yobisi.

Ezinye izityalo ezingamayeza akufuneki zisetyenziswe ngexesha lokuncancisa njengoko zinokubangela iingxaki kumama okanye kusana, kwaye zibandakanya i-ginseng, i-kava-kava, i-rhubarb, i-anise yeenkwenkwezi, i-urisi yeediliya, i-tiratricol okanye i-absinthe, umzekelo.

Kubalulekile ukuba uthethe nogqirha ngaphambi kokusebenzisa nasiphi na isityalo esinyangayo ukuze kuqinisekiswe ukuba ukuncancisa akuphazamisi, kwaye akubangeli ngxaki kumama okanye kusana.

9. Ukutya okubangela ukungabikho komzimba

Abanye abantu basetyhini banokungalungelelani nokutya okuthile kwaye umntwana usenokukhula komzimba kunye nokutya okutyiwa ngumama ngelixa ancancisa.

Kubalulekile ukuba umfazi anikele ingqalelo ngakumbi xa esitya nakuphi na oku kulandelayo:

• Ubisi kunye neemveliso zobisi;
• Soy;
• Umgubo;
• Amaqanda;
• Iziqhamo ezomileyo, amandongomane kunye namandongomane;
• Isiraphu yombona kunye nengqolowa, le yokugqibela ifunyanwa ngokubanzi njengesithako kwiimveliso zorhwebo, ezinokuthi zichongwe kwileyibhile.

Oku kutya kudla ngokubangela ukungabikho komzimba kwaye kunokubangela iimpawu kusana njengokubomvu kwesikhumba, ukurhawuzelela, i-eczema, ukuqhina okanye urhudo, ke kubalulekile ukuba uqaphele ukuba bekutyiswe ntoni iiyure ezi-6 ukuya kwezi-8 ngaphambi kokuncancisa umntwana kunye neempawu zobukho .

Ukuba ukrokrela ukuba nakuphi na oku kutya kubangela ukungezwani komzimba, kuya kufuneka uyisuse ekutyeni kwaye uthathe usana kugqirha wovavanyo ukuze aluvavanye, kuba kukho izizathu ezininzi ezinokubangela ukwaliwa komzimba kulusu lomntwana ukongeza kukutya.

10. I-Aspartame

I-Aspartame sisithambisi esenziwe ngumntu esithi xa sigqityiwe ukwaphulwa ngokukhawuleza emzimbeni womfazi owenza i-phenylalanine, uhlobo lwe-amino acid, enokuthi idlulele kubisi lwebele, kwaye ke, ukusetyenziswa kwayo kufuneka kuthintelwe ngakumbi kwimeko apho umntwana unesifo esibizwa i-phenylketonuria, enokufunyanwa emva nje kokuzalwa ngovavanyo lwesithende. Fumanisa ukuba yintoni i-phenylketonuria kunye nokuba inyangwa njani.

Eyona ndlela yokutshintsha iswekile kukusebenzisa iswiti yendalo evela kwisityalo ekuthiwa yi-stevia, kunye nokusetyenziswa okuvunyelweyo kuwo onke amabakala obomi.

Yintoni yokutya

Ukufumana zonke izondlo-mzimba ezifunwa ngumzimba ngexesha lokuncancisa, kubalulekile ukuba utye ukutya okunezakha-mzimba ezineproteni efana nenyama ecekeceke, inkukhu engenalusu, intlanzi, amaqanda, amandongomane, iimbewu, ukutya okusekwe kwisoyi kunye nemidumba, iikhabhohayidrethi ezifana nesonka esimdaka , i-pasta, irayisi kunye neetapile ezibilisiweyo, kunye namafutha alungileyo njenge-oyile ye-oliva eyongezelelweyo okanye ioyile ye-canola Jonga konke ukutya okunokusetyenziswa ekuncanciseni, kunye nemenyu ephakanyisiweyo.