Ukunika umntwana wakho ukutya okuqinileyo ixesha lokuqala unokuziva ngathi yinto enkulu nyani- kwaye akukho mntu unokukubeka ityala ngokuziva unoloyiko malunga nayo yonke loo nto. Emva kwayo yonke loo nto, zininzi izinto ezinokuthi zihambe gwenxa: uneengozi zakho zokukrwitshwa, iimpendulo zakho ezibangelwa kukungabikho komzimba, kunye nezinto ocinga ukuba zinesondlo ekufuneka uzithathele ingqalelo. Kwaye ke, ewe, kunokwenzeka, ukuba umntwana akazukuthatha ukutya njengokulula njengobisi.
Ewe, iindaba ezimbi kukuba akukho nanye kwezi ngxaki inokuthintelwa ngokupheleleyo. Bayinxalenye yokuba ngumzali, ngelishwa. Kodwa oko akuthethi ukuba akukho kutya okuthile kuya kuthi kunciphise umngcipheko oxhalabileyo ngawo. Oku kukutya okusempilweni, okutyiwa ngokulula, okumnandi, kwaye kufanelekile ngokwaneleyo ukuze uhlale ungakhathazeki njengoko umntwana wakho eqala ukulunywa. Bafumane kwimenyu, pronto-okoko nje ugqirha wabantwana esithi kulungile, kunjalo.
Iibhatata
Ibhatata emnandi sisonka nebhotolo yokutya kwabantwana. (Isonka kunye nebhotolo, okwangoku, luhlobo olufana nokutya okukhawulezayo kokutya kwabantwana, ngelixa ukutya okukhawulezileyo kuyimfumba yenkunkuma yenyukliya yokutya kwabantwana). Olona ncedo lukhulu esijonge kulo apha kukuba, kulula kakhulu ukuba isasazeke xa iphekiwe, isenza ukuba kube lula ngokulula ukuba umntwana wakho atye. Kodwa ayisiyiyo yonke-kuba ibhatata emnandi nayo iza nesabelo sayo esifanelekileyo seenzuzo zesondlo , kananjalo.
Iitapile eziswiti zintle kakhulu njengehabhu echumayo yezakhamzimba, iivithamini kunye nee-antioxidants. Zizaliswe ivithamin C kunye nentsimbi, eya kuthi incede ukonyusa amajoni omzimba; kunye ne-magnesium kunye ne-potassium, ezilungele intliziyo. IiCarotenoids ezinjenge-beta-carotene ziya kunceda ukunciphisa umngcipheko womhlaza. Njengazo iitapile eziqhelekileyo, iitapile zibekiwe zii-carbohydrate, kodwa sukuyivumela ikwehlise - ziyinyani yecarb, ethetha ukuba zikhupha iswekile ngokuthe chu kwigazi kunee-carbohydrate ezilula.
Iiavokhado
Ewe kuyinyani- kakhulu njengabemi baseMelika abangaphantsi kweminyaka engama-35 (kwaye uninzi lwelizwe laseCalifornia), umntwana wakho uya kukhula iavokhado . Ezi ziqhamo zikhangeleka ngakumbi kwiintsana ikakhulu ngenxa yokuba zinemibala kwaye zicocekile ekubunjweni, oko kuthetha ukuba ziyonwabisa ukudlala nazo njengoko zinencasa ekutyeni. Ngokwendalo, ziluncedo olumangalisayo ngaphakathi Ukuqinisekisa ukuba umntwana uhlala elungile kwaye esempilweni .
Iiavokhado ziqulathe izixa ezikhulu ze folate, ifayibha, i-potassium, ivithamin E kunye nentsimbi, kunye nenani leekhemikhali ezinesondlo ezifana ne-carotenoid lutein kunye nomhlobo wethu wakudala i-beta-carotene. Zinamafutha angaqinisekiswanga, onokuthi uhendeke kuwo ngenxa yegama elithi 'amanqatha.' Musa ukukhathazeka, nangona kunjalo, kuba loo mafutha aya kunceda umntwana wakho ukuba akhule ngengqondo kwaye akhule ngokufanelekileyo. I-avocado ekumgangatho ophakathi iqulethe malunga ne-322 yeekhalori ukuya kuthi ga kwiigrama ezingama-30 zamafutha. Sithembe, nangona: ayisiyonto imbi leyo.
zenziwe ngantoni iihamburger zika mcdonald
Iminqathe
Kule mihla, akufuneki ukuba ubhenele ekuxeleleni umntwana wakho Uhlobo oludala lokuxoka malunga nokuba izaqathe zikwenza ubone njani ebumnyameni, kuba zininzi izibonelelo ezinokuchaphazeleka Ukuqhawula izinto zeorenji. Kwesinye, kulula kakhulu ukuba iintsana ziginye zize zetyise (qiniseka nje ukuba uyabilisa kuqala, ke zonke zilungile kwaye zithambile kwaye zicolile ngokulula), kodwa zikwayenye yezona zilungileyo kwimifuno. Kwaye akufuneki ukuba sikuxelele ukuba abantwana bathanda izinto ezimnandi, andibi kunjalo?
Isondlo-silumkile, ujonge i-beta-carotene, ii-phytochemicals ezikhusela kwisifo sentliziyo kunye nomhlaza (kwaye ewe, zinceda iintsana zakho amehlo), kunye nefayibha, i-iron, i-calcium kunye no-vitamin C. Entsha, iminqathe ephekwe ekhaya zihlala zilungile, kodwa qiniseka ukuba umntwana wakho uneenyanga ezintandathu ubuncinci ngaphambi kokuba azame, kuba ubukho be-nitrate kwiikherothi bunokubangela-kwezinye iimeko-zibangele i-anemia. Ukuthathela ingqalelo ukuba iinyanga ezintandathu zi malunga neminyaka ecetyiswayo yokuba iintsana ziqale ukutya ukutya okuqinileyo , nangona kunjalo, oku akufuneki ukuba kube kukukhathazeka kakhulu kuwe.
Ithanga leskwashi
Izibonelelo zebutternut squash zininzi. Uyakwazi ukwaziswa emntwaneni wakho nje ukuba aqale ukutya ngokufanelekileyo, le squash yasebusika yiyo umthombo olungileyo ngakumbi wefayibha kunye ne potassium . Iziphumo ezizezona zezakha zibandakanya ukwanda kokulwa nosulelo lomngundo kunye nezinye izifo, ukwetyisa okungcono kunye nethuba elincitshisiweyo lokuqhinwa, ukubona ngamehlo, kunye nokucinezelwa kweeradicals zasimahla ngaphakathi komzimba.
I-oveni ibhakwe i-bacon rachael ray
I-squash ye-Butternut nayo intle kakhulu, kwaye inokubiliswa, ibiliswe okanye yosiwe. Kuhamba kakuhle kunye nolunye uluhlu lokutya kwabantwana (kubandakanya iiapile, itshizi, ibhatata, iibhanana, iminqathe kunye namapere) kwaye zinokufakwa ngokulula kuzo zonke iindlela zokupheka ezilungele abantwana. Qiniseka nje ukuba ujonge iimbewu- nangona zilunge kakhulu kuwe, zibonisa ingozi yokuchoko kwiintsana. Qinisekisa ukuba zonke zisuswe ngaphambi kokuba upheke.
Iimbotyi eziluhlaza
Hayi, iimbotyi eziluhlaza. Ziyakulingana, akunjalo? Luhlaza: kulungile. Iimbotyi: kulungile. Iimbotyi eziluhlaza ... zilungile kabini! Ngokwenyani ukupheka le mifuno yeentsana kunokubonakala ngathi ngumsebenzi ococekileyo, kodwa yenziwe ngokulula ngokwaneleyo . Mane nje uyipheke okanye ubilise emanzini amancinci kungekho ngaphezulu kwemizuzu eli-15, kwaye usebenze nokuba-okanye ugcotyiwe, kuxhomekeke ekubeni umde kangakanani umntwana wakho kwindlela yokutya eqinileyo. Ukuba izikhumba zikubangela inkathazo, zibeke kwindawo yokuhluza kwaye uzame ukuzisebenza ngaphambi kokwenza i-mashing okanye i-pureeing. Ngaphandle koko, nangona kunjalo, kufuneka benze ukutya okuhle komnwe.
Iimbotyi eziluhlaza zigcwele ikhalsiyam, ivithamin K, ivithamin C, kunye novithamini A, kwaye ikwaqulathe inani elincinci leemanganizi. Ezi zondlo zinokunceda ukuthintela zonke iintlobo zeemeko, kubandakanya i-Alzheimer's, i-atherosclerosis, isifo seswekile, isifo somhlaza, i-asthma, isifo samathambo, amabala, usulelo lwendlebe, kunye nokubanda kunye nomkhuhlane. Ngokuqinisekileyo, ezinye zeemeko ngokucacileyo zibaluleke ngakumbi kukukhathazeka malunga nobomi bokuqala kunezinye, kodwa ngekhe ukhuseleke kakhulu kwizifo.
Iibhanana
Le intle kakhulu. I-Banana yinto efanelekileyo kakhulu ukunika umntwana wakho njengokutya kokuqala ngenxa yezizathu ezininzi . Imnandi kwaye inencasa, oko kuthetha ukuba abantwana baya kuyithanda ngokukhawuleza, kwaye kulula kakhulu ukuyidibanisa kwaye uyikhonze. (Xa sele umntwana wakho emdala kancinci, ungayisika nakwiingceba ezinobungakanani obufanelekileyo kwaye ubanike njengokutya komnwe). Kodwa iziphumo zesondlo sebhanana kulapho benza uphawu lwabo.
Ixabisa malini iikeyiki zokubhaka i-carlos
Ziphezulu kwi-fiber, i-potassium, i-calcium, i-magnesium, i-iron, i-folate, i-niacin, i-vitamin B6, kunye ne-vitamin A. Oko kuthetha ukuba mancinci amathuba okuqhinwa, ukuthintela usulelo lwe-urinary, amathambo omeleleyo, ukuthintela i-anemia, inkumbulo engcono kunye nokukhula kwengqondo, kunye nokubona okuqinileyo. Zikulungele ukonyusa amajoni omzimba kunye nokuthintela ukukhwehlela kunye nokubanda, kwaye kulula ukuzibandakanya kuluhlu lweeresiphi kunye nezitya. Qiniseka nje ukuba bavuthiwe kwaye unciphisa ukubonwa kwabo ngosuku olunye. Lilonke, ayonto imbi kwisiqhamo esinye esincinci, akunjalo?
Imelon
Sisenokuba sinyanzela umda wamagama 'ukutya okuqinileyo kokuqala' ngale nto, kwaye abanye abazali baya konwaba ngakumbi ndilinde iinyanga ezisibhozo ukuqala ukwazisa iivatala ekudleni komntwana wabo. Ngolindelo oluthile, nangona kunjalo, banokunikwa kwinyanga nje ezintandathu- yazi nje ukuba banokubangela irhashalala (ebangelwe yiasidi, hayi ii-aleji) kwaye kufuneka baziswe ngokuthe chu. Ungalibali ukukhupha imbewu ukuthintela ukukrwitshwa, nokuba!
Ewe unokufumanisa ukuba izibonelelo zempilo zeevatala zibenza babaluleke ngakumbi kunokuba beze kwangethuba. Ziphezulu kakhulu ku-vitamin A (enye indebe yecantaloupe iyodwa yipesenti ye-100 yemali ekucetyiswa ngayo yonke imihla, enyanisweni), ivithamin C kunye ne-calcium, kunye ne-ol-beta-carotene elungileyo. Ngaphezulu kweloo, banamanzi kwaye bayonwabile ukutya, okwenza ukuba baqiniseke ukuba bayabetha kunye nabantwana.
Iiapile
Mhlawumbi uyazi kakuhle umbono wokuba iapile ngemini igcina ugqirha engekho, kodwa ubusazi ukuba izakuqhubeka ukuqhina, urhudo, icholesterol, ukubetha, ukutyeba kakhulu, isifo semiphunga, umhlaza, iingxaki zethambo, kunye neemeko zomzimba kude nazo? Ewe, ewe, eneneni- inokuba yile nto ithethwayo. Jonga, iapile ilingana ngokulungileyo. Uyayazi loo nto (kwaye sinokuyibonakalisa).
Njengokutya kokuqala, ii-apile kufuneka zihlale zihlutshiwe (nokuba uyawakaka okanye uwacoca) ukuthintela iingxaki zesisu kunye nokuginya. Ngokubanzi, bakhonzwa ngokulula okanye njengenxalenye yenye iresiphi, kuba iapile eluhlaza iya kuba yiphupha elibi kwiintsana ezinamazinyo ambalwa okanye ezingenawo. Izona mzimba ziya kuphuma kwiipile ziintsana zibandakanya ivithamin A, folate, potassium, calcium, phosphorus, magnesium kunye ne selenium. Ziphakamile kakhulu kwifayibha engenakunyibilika kunye nefayibha enyibilikayo, zombini eziluncedo kakhulu kwimpilo yamathumbu.
Amapere
Iipeya kukutya kokuqala okufanelekileyo kweentsana ngenxa yezizathu ezibini eziphambili: okokuqala, kuba zinesondlo esimangalisayo (ngakumbi kuloo mzuzwana), kwaye okwesibini kuba kulula kakhulu ukuzitya. Nokuba ulusu lweeperile kulula ukuba luyetyiswe , kwaye isiqhamo ngokwaso kulula kakhulu esiswini. Kulungile, iipereyi azifafazwa ngemithamo yokubulala izitshabalalisi kunye neekhemikhali ngexesha lokuvuna. Ziphantsi kakhulu kwiiasidi, oko kuthetha ukuba banokunceda ekunciphiseni i-reflux yabantwana, balinde isifuba, kwaye banciphise iziphumo zesifo se-reflux se-gastroesophageal. Ngokubanzi kungcono ukubanikela ngokuxobuka (ukubenza bangabi sengozini yokukrwitshwa), kwaye kuya kufuneka uqiniseke ukuba ushiya umongo (ekunzima ukuwukhetha kunokuba uthi, iapile).
Kwimizamo yakho, uya kufumana isiqhamo esinee-acid ezifanelekileyo, ezikhusela kumhlaza, ezithintela ukubetha kunye noxinzelelo lwegazi, zilayishwe ngefayibha kunye nevithamin C, inceda amanxeba apholise ngokukhawuleza (yeha!) Kwaye yonyuse amajoni omzimba. Sisiqhamo seqhawe!
Yogurt
Ngokuqinisekileyo elona thuba likhulu lokunika iyogathi umntwana wakho kukuba kulula kakhulu ukuyilungiselela. Akukho mashing, akukho pureeing, akukho peeling-yibeke nje ngecephe kwaye uyenzele yona. Inye kuphela into ekufuneka uyikhumbule apha, nangona kunjalo, kwaye kukuqinisekisa ukuba yonke iyogathi oyithengela umntwana wakho icacile, ayinaswekile, kwaye yenziwe ngobisi olupheleleyo .
Ikofu yenkuku yomkhenkce ifil
Iiyogathi ezinencasa ziphantse zahlala ziphezulu kakhulu kwiswekile eyongeziweyo, enokubangela ukubola kwamazinyo kunye nokutyeba kakhulu. Jonga zonke izithako ezinokuthetha ukuba iswekile, nazo. Oku kubandakanya: iikristale zerhasi, iswekile yombona, isiraphu yengqolowa, i-dextrose, ijusi yencindi ephucukileyo, ijusi yeziqhamo igxila, ubusi, iswekile, isiraphu yengqolowa ene-high-fructose, i-lactose, imaltose, isiraphu ye-malt, i-molasses kunye ne-sucrose. I-yogurt engenamafutha okanye ephantsi enamafutha nayo ayiyiyo, kuba iintsana zifuna iikhalori kunye namafutha aza nobisi olupheleleyo.
Kungenxa yokuba ulinganiselwe kuhlobo olunye lweyogathi ayithethi ukuba awukwazi ukuyenza inomdla, nangona kunjalo. Zama ukudibanisa okanye ukugalela iziqhamo ezihlambulukileyo okanye imifuno (kodwa ungaze ubusi-inokubangela i-botulism kubantwana abangaphantsi kweminyaka enye). Izibonelelo ezinkulu zeyogathi ziinkcubeko eziphilayo, uhlobo lweebhaktheriya ezinokukunceda ukukhusela i-colic, i-eczema kunye nehudo. Qinisekisa ukuba ukhetha imveliso elungileyo kwaye zilumkele iimpawu zokwaliwa kukutya , kwaye iyogathi kufuneka yenzele umntwana wakho ukutya kwangethuba.
irayisi emdaka
Irayisi emdaka lukhetho lokutya olusempilweni kubantu abadala, kwaye ngendlela efanayo, irayisi emdaka (ugxininiso kumdaka) nayo inokuba njalo ukutya okunesondlo kakhulu ukuba abantwana bonwabe xa sele beqalile ngokutya okuqinileyo.
Ingozi yomngcipheko ophantsi, iqulethe ii-acid ezininzi ezifanelekileyo kwaye ilayishwe ngefayibha. Ikwanazo nezixa ezifanelekileyo zekhalsiyam, iiprotein, amafutha, iiminerali kunye neevithamini, konke oku kuya kuba luncedo kakhulu ekukhuliseni umntwana wakho. Eminye imigaqo iyasebenza, apha: gcina irayisi engaphekwanga emdaka kwifriji ukunqanda ukuba ivele irancid, zama ukungasebenzisi okushiyekileyo kwaye ujonge ukucoceka irayisi emva kokuba iphekiwe ukwenza kube lula ukuba umntwana wakho ayitye kwaye ayetyise. Ulibale into oyivileyo malunga ne-arsenic kwilayisi, nayo-amathuba okuyifumana kwilayisi yerayisi emdaka ayisebenzi kwaye izibonelelo zingaphezulu kobungozi.
Zingaphi iivenkile zokutyela anazo
Iinkozo zerayisi
Ukutya okuziinkozo zerayisi kuhlala kukutya okuqala kwasekuqaleni kubazali beentsana, kwaye zikhona uninzi lwezizathu zokuqalisa kubo kwangoko. Banceda ukunyanga i-GERD kwaye bagcine i-reflux kude, ibenza ukuba babe bakhulu kwiintsana ezinomdla kwi-colic. Bangumthombo olungileyo weekhalori, nazo, ezinokuba yinto ebaluleke kakhulu ekuthatheni isigqibo ngokutya kosana. Ngokubanzi, kulula ukuba zetyiswe kwaye kunqabile ukuba zibangele ukungezwani komzimba.
Lumkiswa, nangona: ayinguye wonke umntu ovumelana malunga nezibonelelo zokutya okuziinkozo zerayisi. Ezinye iingcali ngezondlo kunye noochwephesha balumkisa oko isinyithi kwiisiriyiti zerayisi ayifunxi kakuhle, iphakamisa ukuba iintsana zifumane isinyithi sayo kweminye imithombo endaweni yoko. Eminye le mithombo ibandakanya inyama ebomvu emsulwa (enje ngenyama yenkomo), iinkukhu ezimnyama, izikhupha zamaqanda, iimbotyi, iilentile kunye nepasta. Njengakuyo nayiphi na imeko ekungekho kuvunyelwana ngayo okwenyani, eyona nto intle onokuyenza kukuthemba isigwebo sakho kwaye unike umntwana wakho oko ukhululekile kuko. Okanye mhlawumbi hamba kunye nengcebiso yonyango lwabantwana bakho.
Ipeanut butter
Oku ngekhe kumangalise, kodwa kucetyiswa kakhulu ukuba ungaze unike umntwana amandongomane. Oku, nangona kunjalo, kuninzi ngenxa yokuba babeka umngcipheko wokukrwitshwa ngenxa yento yonke ye-allergen. Ngapha koko, ukuveza umntwana wakho kumandongomane esemncinci yinto elungileyo kakhulu, ukuba nje uyenza ngokufanelekileyo. Faka ibhotolo yamandongomane .
Uphando lwamva nje lubonakalisile oko ukwazisa amandongomane kukutya kosana lwakho kunokunciphisa umngcipheko wokungabikho komzimba okwenyuka ukuya kuthi ga kwiipesenti ezingama-80. Nangona ibhotela yamandongomane, nangona kunjalo, kubalulekile ukuba ulumke - ukutya izixa ezikhulu, ezinje ngecephe, kunokuba yingozi yokutswina njengamantongomane ngokwawo. Endaweni yoko, zama ukuyongeza kwi-yogurt, uyixube kwi-batter pancake, okanye uyenze isuphu. Kwaye jonga impendulo xa usana lwakho lusitya!
Ukuba konke kuvela kulungile, uya kuba nokutya okutsha okuza kunanditshwa ngumntwana wakho okunotyebileyo kwiiprotheyini kwaye kumnandi kakhulu. Qinisekisa ukuba izinto ozithengayo ziphantsi kwiswekile kunye netyuwa kwaye uya kuba yigolide.
Amaqanda
Amaqanda ihlala ikukukhetha okunokuphikisana kokutya kweentsana, kodwa uphando lwanamhlanje lucebisile ukuba inokuba yinto yokuqala entle ukuba abantwana bazame. Eyona nto ixhalabisayo apha kukuba amaqanda sesinye sezona zinto zixhaphakileyo, ngenxa yoko kubalulekile ukuba ujonge naziphi na iimpendulo ezinokuthi zenzeke kwakamsinya nje emva kokuzitya. Ngethuba nje umntwana wakho engenayo imbali eyaziwayo yokutya kokutya, nangona kunjalo, unokuphumla kulula ukuvumela ukuba bazame amaqanda okokuqala ngqa. Ukuba ukhathazekile ngale nto, bambelela kwizikhupha zamaqanda- ngabamhlophe abadla ngokubangela ukungahambelani komzimba.
Unoko engqondweni, masithethe ngesondlo . Amaqanda amhlophe aqukethe uninzi lweeproteni kumaqanda, kunye nefolate, i-selenium, i-calcium, i-magnesium, i-potassium kunye ne-phosphorus. Izikhupha zamaqanda ziqukethe i-cholesterol kunye namafutha apheleleyo, kodwa ziqulathe ii-acid ezifanelekileyo kunye neevithamini ezinyibilika ngamanqatha. Yitya zombini kwaye, ewe, uyakuyifumana yonke. Kwakhona, kuye kwehle ukuba ukhululekile xa unantoni.
Intlanzi
Intlanzi yenye into ehlekisayo. I-Shellfish icinyiwe kumakhadi ngokupheleleyo de babe baneminyaka embalwa ubudala, kodwa abaninzi bacebisa ukuba ezinye iintlanzi zikhuselekile ukuba zinganikwa iintsana ezinenyanga ezintandathu ubudala. Kuya kufuneka usoloko ujonga ukuba iintlanzi zilungile (inyama enentwasahlobo kunye nevumba elitsha zizinto ekufuneka ujonge kuzo) kwaye kungcono ukuba ubambelele kwintlanzi emhlophe ukuqala. Izibonelelo zininzi, nangona kunjalo: iintlanzi ziqulathe zonke i-amino acid ezisithoba, oko kuthetha ukuba zingumthombo weeproteni ezipheleleyo. Uyakufumana i-Omega 3s, ezizezakha mzimba ezinamandla ezinokuthintela iingxaki zolusu ezifana ne-eczema. Ujonge uluhlu lwezimbiwa kunye neevithamini, nazo.
Iintlanzi zinokuba yinto ye-allergen, ke lumka malunga nayiphi na impendulo enokwenzeka, kwaye uhlale kude kwiintlanzi eziphezulu kwi-mercury ; Oku kubandakanya ukrebe, ikrele, iking mackerel, ityhuna emhlophe kunye ne tilefish. Pheka ngokucokisekileyo kwaye uhlale u-de-bone ukukhusela ukukhahlela. Ngaphandle koko, hlala phantsi, uphumle, kwaye uzame ukonwabela ukwazi ukuba umntwana wakho uprintiwe!
