10 Ukudla Okungcono Kakhulu Kwezingane

Ngokuvamile kubonakala sengathi izingane ezisacathula kanye nezasenkulisa azikwazi nje ukuthola ubisi olwanele, kodwa njengoba zikhula, izingane eziningi ziqala ukuphuza ubisi kancane kancane. Lokhu akubangelwa ukuthi bayaluzonda ubisi, kodwa ngenxa yokuthi ezinye iziphuzo eziningi, okuhlanganisa i-soda, iziphuzo zezithelo, nesiphuzo sezithelo esiningi, zitholakala ekhaya.

Ubisi luwumthombo omuhle we-calcium, uvithamini D kanye namaprotheni ezingane futhi kufanele kube yingxenye yokudla kwengane ngayinye. Ngaphandle uma benokungezwani nobisi. Eqinisweni, kuye ngeminyaka yazo, izingane eziningi kufanele ziphuze izingilazi zobisi eziphakathi kuka-2 kuya kwezi-4 (ubisi olunamafutha aphansi uma okungenani zineminyaka engu-2 ubudala) usuku ngalunye. Ikakhulukazi uma bengadli noma bengaphuzi noma yikuphi okunye ukudla okune-calcium ephezulu.

Uma izingane zakho zibonakala zingawathandi ama-apula, ukuziyisa esitolo ukuze zikhethe izinhlobo ezizithandayo noma ensimini yezithelo ukuze zizikhelele awazo ama-apula kungaba umqondo omuhle. Njengezithelo eziningi, ama-apula awukudla okuhle kakhulu. Zinojusi, zimnandi (yize ezinye izinhlobo ziyi-tart), zinamavithamini C, zinama-kilojoule aphansi (cishe ama-calories angu-90 e-apula eliphakathi) futhi zine-fiber engaba ngu-5g ye-apula elingahlutshiwe.

Ngeshwa, ama-apula angokunye kwalokho kudla okunempilo okungashintshwa kube “ukudla okulungele izingane” futhi kulahlekelwe izinzuzo zako eziningi zokudla okunomsoco.

Esikhundleni sokunikeza izingane zabo i-apula eliphelele elingahlutshiwe noma i-apula elisikiwe lonke, abazali bavame ukunikeza izingane ama-apula ahlutshiwe, ama-apulasi noma ijusi yama-apula njengezinye izindlela. Ukucwecwa kwe-apula kuyenza ilahlekelwe cishe ingxenye yefayibha yalo, futhi i-appleauce nayo ine-fiber ephansi kakhulu kune-apula lonke futhi inoshukela nama-calories amaningi.

Ezinganeni ezingenakho ukungezwani nokudla, ibhotela lamantongomane liwukudla okuhle. Nakuba kungase kubonakale sengathi i-PB&J (ibhotela lamantongomane kanye nojeli) ingaba yisisekelo emakhaya amaningi, abazali abaningi bayayigwema ibhotela lamantongomane ngenxa yokukhathazeka ngokungezwani nokudla okuthile nangenxa yokuthi inamafutha amaningi. Ibhotela lamantongomane linamafutha amaningi uma kuqhathaniswa, kodwa iningi lawo lingamafutha e-mono-and- poly-unsaturated, ngakho-ke lingcono kunamafutha agcwele atholakala kokunye ukudla okunamafutha amaningi.

Ibhotela lamantongomane ancishisiwe liyatholakala. Uma ukhetha uhlobo olunamandla kavithamini, olufana noPeter Pan Plus, lunikeza nengane yakho uvithamini A, okusansimbi, uvithamini E, uvithamini B6, i-folic acid, i-magnesium, i-zinc, nethusi, ngaphezu kokuba umthombo omuhle wamafutha. amaprotheni.

Iyogathi ivame ukubhekwa njengokudla kwezempilo kodwa inamathela ngeyogathi enamafutha aphansi ngaphandle koshukela omningi owengeziwe lapho ukhetha izinhlobo zezingane zakho. Iyogathi iwukudla okunempilo kwezingane. Ikakhulukazi ezinganeni ezingaphuzi ubisi oluningi, njengoba iyogathi ingumthombo omuhle we-calcium.

Ucabanga ukuthi izingane zakho zenza kahle ngalena ngoba isivele idla iyogathi, kodwa uma zonke ezikudlayo kuwuhlobo lweyogathi lwezingane olunoshukela owengeziwe futhi awekho ama-probiotics engeziwe, khona-ke zingase ziphuthelwe ezinye zezinzuzo zokudla okunomsoco. yeyogathi.

Uma ukhetha i-yoghurt yezingane zakho, bheka eyodwa "enamasiko asebenzayo" anamafutha aphansi futhi angenawo ushukela omningi. Ungase futhi ufune eyodwa enama-probiotics angeziwe, nakuba kungezona zonke izifundo ezivumayo ukuthi ziwusizo.

Isemishi lenhlanzi ye-tuna esebenzisa isinkwa sikakolweni nemayonnaise enamafutha amancane kungaba ukudla okunomsoco wezingane. Izinhlanzi zingaba ukudla okunempilo ngaphandle uma izingane zakho zidla kuphela izinti zezinhlanzi noma amasemishi ezinhlanzi ezithosiwe. Ngezinye izikhathi azinakwa, i-tuna fish iyinhlanzi enempilo ethandwa izingane eziningi.

Abazali babonakala bengaphakeli izinhlanzi ze-tuna izikhathi ezimbalwa kulezi zinsuku ngenxa yokukhathazeka ngokungcoliswa kwe-mercury. Kodwa kubalulekile ukukhumbula ukuthi njengezinto eziningi, i-tuna fish ilungile ngokulinganisela. Ngisho ngezexwayiso, izingane zivunyelwe ukuphakelwa okubili ngeviki kwe-tuna ekhanyayo efakwe ethinini noma ukuphakelwa okukodwa kwe-albacore tuna emhlophe eqinile.

Inhlanzi ye-tuna ingumthombo omkhulu wamaprotheni futhi inikeza i-omega-3 ebalulekile yamafutha acid namavithamini namaminerali amaningi. Ukuze wenze isemishi ye-tuna ye-tuna yengane yakho ibe nempilo nakakhulu, sebenzisa imayonesi enamafutha amancane nesinkwa sikakolweni.

Isitsha esigcwele okusanhlamvu okunoshukela ngokuvamile asiyona into enhle yokudla kwasekuseni okunempilo. Cha, isitsha esigcwele okusanhlamvu okunoshukela akusona isidlo sasekuseni esinempilo, kodwa ezinye izitsha eziningi zokudla kwasekuseni zingaba ingxenye enempilo yokudla kwengane yakho.

Lapho ukhetha okusanhlamvu kwasekuseni kwezingane zakho, zama ukubheka ongeke ukwazi ukumane ukudle ngaphandle kwebhokisi njengoswidi. Izinketho ezinhle zihlanganisa okusanhlamvu okugcwele okusanhlamvu okuqiniswe nge-calcium futhi okune-fiber. Kuye ngokudla kwengane yakho, ungase ufune nokudla okusanhlamvu kwasekuseni okuhlinzeka ngensimbi eyengeziwe namanye amaminerali namavithamini.

Ngokuvamile, okunye okusanhlamvu kwasekuseni okunempilo okuthandwa izingane eziningi kufaka phakathi ama-Cheerios, ama-Multi-Grain Cheerios, Ukolweni Osihliwe, Ukolweni, kanye Ne-Total Raisin Bran. Faka ubhanana oqoshiwe noma sitrobheli endishini, futhi izingane zakho zizowuthanda nakakhulu

Kungcono ukunikeza ingane yakho amaqanda abilisiwe noma amaqanda abilisiwe esikhundleni samaqanda athosiwe. Ngakho amaqanda anempilo futhi? Okwesikhashana, amaqanda athola ukugoqa okubi njengokubangela i-cholesterol ephezulu, kodwa ochwepheshe abaningi bokudla okunomsoco manje bayavuma ukuthi amaqanda angaba yingxenye enempilo yokudla kwakho.

Amaqanda awumthombo omuhle wamaprotheni futhi aqukethe insimbi kanye namanye amavithamini namaminerali amaningi.

Kuthiwani nge-cholesterol? Amaqanda aqukethe i-cholesterol, kodwa awanawo amafutha amaningi agcwele, okuyisici esibaluleke kakhulu ekukhuphuleni izinga le-cholesterol yomuntu. Noma kunjalo, iqanda nsuku zonke lilungele izingane eziningi.

Izaqathi zigcwele ifayibha, uVithamini A, uVithamini C, kanye ne-potassium, kodwa iparsley eyengeziwe ingase ibe yiyona nto evala izingane eziningi ezincane kulezi izaqathi eziphekiwe. Yiqiniso, imifino izoba sohlwini lokudla okungcono kakhulu kwezingane, kodwa lokho akusho ukukhohlisa izingane zakho ukuba zizidle noma uzame ukuphoqa izingane zakho ukuba zidle amahlumela e-brussel, i-broccoli nesipinashi.

Kunenqwaba yemifino ethandwa izingane, njengezaqathi eziphekiwe, ummbila, uphizi namazambane abhakiwe. Izaqathi eziphekiwe zingaba ukukhetha okunempilo ikakhulukazi njengoba ziphezulu ku-fiber, uvithamini A, uvithamini C, ne-potassium.

Khumbula ukwethula izingane zakho ngezinhlobonhlobo zemifino zisencane. Nikeza izinketho eziningi, yibani isibonelo esihle ngokudla imifino njengomndeni futhi niqhubeke ninikeza ukudla okuncane kakhulu kwemifino, ngisho nalapho izingane zenu zingazidli. Uma ulokhu unikela ngazo, zigcina sezidlile.

I-Oatmeal iwukudla okunempilo okune-fiber ephezulu okuthandwa izingane eziningi. Njengoba nje izinsana zijabulela i-oatmeal cereal, kuyamangaza ukuthi zikhula ngesinkwa esimhlophe nezinye izinhlamvu ezicolisisiwe futhi azivamile ukudla i-oatmeal nokunye okusanhlamvu.

Ungakwazi ukulwa nalowo mkhuba ngokuphakela izingane zakho i-oatmeal, izingane eziningi eziyithandayo, nokudla okuningi kwe-oatmeal nokudla okulula (amakhukhi we-oatmeal, ama-oatmeal bar, njll.).

I-Oatmeal iwukudla okune-fiber ephezulu okulungele izingane zakho, njengokunye ukudla okusanhlamvu okuningi

Imbewu kabhekilanga iwukudla okunempilo, okunefayibha eningi, okusansimbi, namanye amavithamini namaminerali amaningi. Nakuba ukudla imbewu kabhekilanga kungase kubonakale kuwumkhuba omubi wezingane ezisemaqenjini amancane e-baseball, empeleni ziwukudla okunempilo okungajatshulelwa yizo zonke izingane - inqobo nje uma zingawaphonsi amagobolondo phansi futhi sezikhule ngokwanele ukuze imbewu ayiyona ingozi yokuminyanisa.

Izinhlamvu zikabhekilanga zine-fiber eningi futhi ziwumthombo omuhle wensimbi. Futhi banovithamini E omningi, i-magnesium, i-phosphorus, i-zinc ne-folate.

Nakuba enamafutha amaningi e-polyunsaturated kanye ne-monounsaturated, lawo amafutha “amahle”. Imbewu kabhekilanga iphansi ngamafutha agcwele noma “amabi”.