Ukudla Okunempilo Futhi Okulula Kwezingane Ezinonyaka owodwa

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Njengoba ingane yakho ifinyelela uphawu lwezinyanga eziyi-12, imikhuba yazo yokudla nezidingo zokudla okunempilo ziyashintsha. Odokotela bezingane baveza ukuthi uma ingane yakho iba nonyaka owodwa ubudala, maningi amathuba okuthi uzobona ukwehla okubabazekayo ekudleni kwabo.

Ngalesi sigaba, omncane wakho oyigugu uzoqala ukuthambisa (iminyaka yobudala yokuthwebula ezinganeni iphakathi kwezinyanga eziyisithupha kuya kweziyishumi nambili), ngakho-ke unezinhlobo eziningi zokudla okuqinile ongazama ukunikeza ingane yakho.

Ingane eneminyaka yobudala eyodwa idinga amakhalori ayi-1 000, i-calcium engu-700 mg, u-600 IU kavithamini D, no-7 mg wensimbi usuku ngalunye ukuxhasa ukukhula okufanele [1] . Kungadideka ngenkathi ukhetha ukudla okuseqophelweni eliphezulu, okunempilo ngokulinganayo enganeni yakho, ungakhathazeki, sikufihlile.

Funda ukuze wazi ngokudla okunempilo nokunambithekayo ongakunika ingane yakho eneminyaka engu-1.

Bheka Ukudla Kwengane Enonyaka owodwa

1. Ikhukhamba

Okunye kokudla okuhle kwengane yakho eneminyaka engu-1 ikhukhamba. Le mifino ehlanjululwayo ingasikwa ubude, ukuze ingane yakho ikhululeke. Ukhukhamba ungasiza ukuvimbela ukomisa amanzi emzimbeni futhi wehlise umzimba [okubili] .

2. Broccoli

I-broccoli eshubile ingenye yemifino enempilo ongayondla ingane yakho. Igcwele i-fiber novithamini C, i-broccoli ingasiza ukugcwalisa isisu futhi ithuthukise impilo yamehlo [3] . Unganikeza izaqathe ezibilisiwe namazambane.

3. Ubhontshisi Obhucuziwe

Ungakhetha phakathi kobhontshisi omnyama, ubhontshisi omhlophe noma ubhontshisi wezinso, okunomsoco kakhulu futhi ogcwele i-fiber [4] . Bilisa ubhontshisi uze uthambe bese uwafaka unamathisele othambile ukuze ingane yakho iwasebenzise kalula futhi uwagaye [5] .

4. Ukwatapheya

Ukuthungwa okukhilimu kwalesi sithelo esinempilo kukwenza kube ukudla okumnandi kwengane yakho eneminyaka engu-1. Inomsoco futhi igcwele amafutha anempilo, ukwatapheya kuyasiza enhliziyweni nasengqondweni yengane [6] .

5. Yogathi / Ubisi

Ngesikhathi ingane yakho ifinyelela eminyakeni engu-1 ubudala, bebeyobe bephume ngokuphelele ebisini lwebele futhi asikho isikhathi esingcono sokwethula ubisi, okobisi kanye nevegan. Ngezinketho ze-vegan, ungazama ubisi olunamafutha agcwele ohlanganiswe ne-calcium namavithamini B12 no-D [7] .

6. Ubhanana Nezinye Izithelo Ezithambile

Izithelo ezithambile njengobhanana, amapentshisi, umango, istrawberry ukudla okuhle kokuqala kwengane yakho. Uma bengathathi ukudla ekuzameni kokuqala, ungakhathazeki, njengoba ucwaningo lukhomba ukuthi ingane ngokuvamile idinga ukuthi ivezwe ekudleni okusha amahlandla ayisithupha kuye kwayi-15 ngaphambi kokuba ikwamukele ekudleni kwayo [8] .

Qaphela : Gwema ukunikeza izithelo ezinkulu ngoba zingadala ukuklinya.

7. Uhayayi

Igcwele amaprotheni, ama-carbohydrate, amaminerali, amafutha anempilo, i-fiber kanye namavithamini, i-oatmeal ingukudla okuphelele kwengane yakho [9] . Zama ukungathengi i-oatmeal yangaphambi kokuxuba ezitolo ngoba ingaqukatha ushukela ongeziwe. Ungenza i-oatmeal ekhaya ngokufaka ubisi esikhundleni samanzi ukuthola i-punch eyengeziwe yokudla.

8. Ukudla Okusanhlamvu Okuphelele

Izinhlamvu zokudla kungaba ukudla okujabulisayo kwengane yakho. Khetha okuhlukile okusanhlamvu okukodwa okufana nerayisi, ibhali, noma i-oat ngesidlo sasekuseni esinempilo esinothe nge-fiber futhi elayishwe ama-carbohydrate nezakhamzimba [10] . Ungazama futhi ukuthambisa ummbila othosiwe ngobisi.

9. Kusuka

Kupakishwe amaprotheni, i-dal noma i-lentile kungenziwa i-curry enosawoti omncane futhi kungabandi futhi kudliwe nelayisi noma i-chapati. Uma unikeza ingane yakho i-chapati, qiniseka ukuyisika ibe yizicucu ezincane ezilumayo.

10. Isobho Semifino

Ilula ukondla ukudla, isobho lemifino liphilile futhi limnandi ngokulinganayo. Ungakhetha ezinhlotsheni ezahlukahlukene zemifino ezinjengezaqathe, amazambane, i-broccoli njll, ezingasiza ekuthuthukiseni impilo yonke yengane yakho [ishumi nanye] .

11. Soy

Indawo enkulu yamaprotheni yabantu abadla inyama, ama-soya granules enza ukudla okunempilo [12] . Ukuthungwa okuthambile kwesoya ephekiwe kungaba lula ukuthi ingane ikudle. Ungazama futhi i-tofu e-silken noma eqinile.

12. Inkukhu

Izinhlamvu ezithambile zenkukhu ziyindlela enhle yokufaka amaprotheni amaningi ekudleni kwengane yakho [13] . Qaphela ukuthenga inkukhu ephilayo noma inkukhu engenawo ama-antibiotic. Gwema ukufaka izinongo ezinamandla (isisu esicasukile) bese usika inkukhu ibe yizicucu ezincane ezithambile ngaphandle kwamathambo ukuze ugweme ingozi yokuminyaniswa.

13. Inhlanzi

Faka i-curry ebilisiwe noma yenhlanzi (ngesinongo esincane) ekudleni kwengane yakho njengoba ingasiza ekuthuthukiseni impilo yobuchopho nenhliziyo [14] . Qiniseka ukuthi ukhipha wonke amathambo, ngisho namancane ngaphambi kokondla ingane yakho.

Okunye ukudla ongazama ingane yakho eneminyaka engu-1 ngokulandelayo:

• Hummus

• AmaParatha

• Imvubelo yesono

• Amasondo e-Multigrain

• I-beetroot ebilisiwe

• I-Methi noma i-roti kakolweni

• Upma yemifino

• I-Palak (isipinashi) khichdi

Encwadini Yokugcina…

Ngokungafani nezinyanga zokuqala, akudingeki uqaphele kakhulu ekwenzeni ingane yakho ukudla ngoba noma ngabe yisiphi isilinganiso sobudala bokuthambisa ezinganeni siphakathi kwezinyanga eziyisithupha kuya kweziyishumi nambili. Vele ugcine engqondweni ukugwema usawoti omningi futhi ukuvika uma ungakwazi.

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Ngithumele Nge-Imeyili Khombisa Esizeni