Kuzo zonke iindidi, umzimba okhulayo wesibini ufuna umzimba onamandla. Kwaye amandla avela kwikhalori. Amakhwenkwe asetsheni kufuneka adle ii-2,200 ukuya kuma-3,200 khalori ngosuku ngosuku. Amantombazana asetsheni kufuneka adle ii-1,800 ukuya kuma-2,400 ngeekhalori zemihla ngemihla.
Nangona umntwana wakho osemncinci angenayo ingxaki ezayo ngeendlela zokudla zonke iikhalori azifunayo, umgangatho wezinto zokutya.
Ukutya okuninzi kunye neziphuzo ezinokutya ezincinane okanye ezingenamsoco, okubangele iikhalori ezingenanto.
Iintswelo zifuna iintlobo zamavithamini kunye neemaminerali. Bayafuna i-iron kunye ne-calcium ngokukodwa, enceda ukuqinisekisa amathambo anamandla. I-calcium inceda ukugcina izihlunu kunye nentliziyo enempilo. Intsimbi inceda ukuhambisa i-oksijini ngegazi kuyo yonke indawo yomzimba, inika amandla amaninzi.
Ngoko khuthaza umntwana wakho ukuba atshintshe i-candy bars ezingenasondlo ezingasondlo kunye neziphuzo ezithambileyo zesiphunga kunye nokutya ezi ndawo eziphezulu.
Ukuhlawula kunye neWalnuts
Amantongomane anika ubuninzi be-crunch-worthy worthy when they offer high amounts of protein and minerals. Elinye i-cashews linika ama-gram amahlanu eeprotheyini kunye neepesenti ezili-10 zase-US zinconywa isibonelelo semali nganye. Ingxenye efanayo yobukhulu bamannuts (malunga nama-halnut engama-halts) anika ezine igram yeprotheni, ixabiso le-USRDA ye-calcium yesithathu ekhulwini kunye neephesenti ezintlanu zexabiso linconywa zentsimbi yansuku zonke.
Amanqwanqwa angatshintshiyo ayona nto ibhetele, njengoko amanqanaba e-sodium angaphuma kwisandla xa edla amanqatha amancinci amancinci. Yongeza i-cashews, i-walnuts okanye ezinye iintiti ezithandayo kwi-saladi okanye kwisitya se-oatmeal ukwenzela ukunyusa okuthabisayo. Yongeza amantongomane kwidlo sasemini yakho okanye umkhuthaze ukuba awapakishe kwipokethi yokuzivocavoca ngokutya okukhawulezayo ngaphambi kokusebenza kwezemidlalo.
Inxalenye encinci iya kunika umntwana wakho umbane.
Yogurt
Yenza i-ayisikrimu kunye ne-yogurt okanye i-yogurt e-frozen egqityiweyo ukuze uphile impilo epholileyo. Enye indebe ye-yogurt ecacileyo inika i-9 grams yeprotheni kunye neepesenti ezingama-30 zexabiso le-calcium.
I-Yogurts ezenziwe ngobisi obuqhelekileyo zibonelela ngeeprotheyini kunye ne-calcium ngaphezu kwe-yogurt engekho-mafutha okanye ephantsi. Khangela i-yogurts ecocekileyo, ngakumbi abo baneziqhamo ezongezelelweyo; maxa wambi inkobe encinci ye yogurt iqukethe iswekile engaphezu kwesitya soda. Hlanganisa kwiimayini, i-blueberries, okanye i-strawberries ukuze ufumane enye indlela enempilo kwi-yogurts e-pre-sweet.
Salmon edibeneyo
I-Salmon yinto efanelekileyo yokutya impilo, kwintsapho engathandi ngokwenene njengentlanzi. Ukungafani nokugqithisa kunjengeenkukhu kunezinye iintlobo zeentlanzi kwaye ziyakuncotshwa kwaye zinexesha elifanayo kwintaka. I-salmon edibeneyo yinto ecocekileyo kakhulu kunye ne-additive-free, ngaphandle kweentlanzi okanye iintambo zentlanzi ezityiweyo ezifumaneka kwiindawo zokutyela zokutya. I-Salmon inikeza imithwalo ye-Omega 3 e-fatty acids efanelekileyo entliziyweni.
Omnye umyinge we-salmon filet unikeza ama-35 gram yeprotheni, iipesenti ezingama-75 zexabiso elicetyiswa imihla ngemihla ye-vitamin B12, kunye namazinga aphezulu kwamanye amavithamini kunye namaminerali.
Iqulethe i-calcium encinci.
Izithelo Ezintsha
Isiqhamo esitsha sisebenza njengendlela enempilo yokwanelisa ezo zifiso zeefandi kunye neesekese, ngaphandle kokubingelela ukunambitheka. Gcina ifriji egcinwe ngamacandelo eidiliya, ama-blueberries okanye ama-strawberries kwaye ugcwalise isitya sesitya kunye neentonga kunye neebhanki.
Ibhanana yinto epheleleyo yokutya ekuhambeni kokutya, i-33 ekhulwini yexabiso le-vitamin C kunye neepesenti ezingama-41 zexabiso le-vitamin B. Kuphezulu kakhulu kwi-potassium kunye ne-magnesium.
Isaladi isithelo siyancwina ngokutya kwasekuseni njengoko kuyidayisi okanye ubusika.
Sika iziqhamo kunokuba ukhethe iziqhamo eziqhotyoshelweyo eziqingqiweyo okanye izithelo ezifakwe kwi-syrups ezingenakho isonka esingaphezulu ngokungadingekile okanye ezinye izongezo.
Yenza Ingane Yakho Yidle Impilo
Enoba ujongana nomdla odlayo okanye umntwana ohlala ehamba, ukufumana umntwana osempilweni ukuba adle impilo enzima akulula. Kodwa i-adolescence iminyaka ingaba neengxaki zokutya, imiba yomzimba, kunye neengxaki zesisindo, ngoko ke kubalulekile ukubeka iliso kwindlela yokutya yeselula yakho.
Yidla isidlo sakusihlwa ndawonye njengentsapho xa unako. Gcina ikhaya lakho ligcinwe ngokutya okunempilo kwaye ube ngumzekelo omhle. Gcina ugxininiso kwimpilo, kungekhona isisindo, kwaye wenze umntwana wakho abandakanyeke ekuncedeni ukulungiselela ukutya xa kunokwenzeka.
Imithombo:
I-American Dietetic Association I-Guide epheleleyo yokutya neZondlo, umhla we-3 . (ENew Jersey: uJohn Wiley & Sons, Inc., 2006).
> Izikolo zeSizwe zezeMpilo: I-Iron
Amaziko eNational Health: iCalcium