Ukondla izingane zethu kungaba nomuzwa okhuni, okhungathekile, futhi njengomthwalo wemfanelo omkhulu ngezinye izikhathi. Futhi ngolwazi oluphikisanayo kusuka kwabezindaba, ngezinye izikhathi kungabonakala kudideka kakhulu. Kodwa ukukhathazeka kwethu okukhulu njengabazali kaningi kubangelwa ukubuza ukuthi izingane zethu zithola ukudla okwanele okwanele ukuzisiza zikhule futhi zikhule ngendlela efanele.
Masihambe phezu kwemikhombandlela embalwa ukukusiza ukuthi uqonde uma ukudla okuncane kwengane yakho kubasiza ngempela ukukhula.
Izingane Zidinga Kangakanani Ukudla
Okokuqala, zonke izingane kufanele zidle ukudla okungu-3 ngosuku. Kodwa njengoba bekhula, inani lokudla okudingayo badinga nokuthi bangadla kangaki ukudlala izinguquko.
- Izinsana nezinsana ngokuvamile zidinga ukudla okulula okungama-3 ngosuku ngaphezu kokudla kwazo oku-3 okujwayelekile. Kuzodingeka badle cishe njalo amahora amabili.
- Abasenkulisa kumele badle ukudla okungu-3 ngosuku kanye nokudla oku-2 okudla. Njengoba zikhula, ingane yakho yokufundela esikoleni ingahamba cishe amahora amathathu kuya kwangu-4 phakathi kokudla.
- Ukukhula izingane esikoleni kudinga ukudla okungu-3 no-1 kuya ku-2 ukudla okulula, ukudla njalo amahora amathathu kuya kwangu-4.
- Intsha idinga ukudla okungavamile izikhathi ezintathu kanye nokudla okungaphezulu kokungu-1 noma ngaphezulu kuye ngokuthi amazinga okusebenza angokwenyama futhi angadla njalo amahora angu-3-5.
Manje ungagcini ngezibalo, vele uqonde ukuthi njengoba izingane zikhula, zingakwazi ukuhlangabezana nezidingo zabo zokudla okunomsoco ngokudla kwazo futhi zidle kancane kancane.
Izingane ezincane zidinga ukudla kaningi futhi zizohlangabezana nezidingo zabo zokudla okunomsoco ngokudla kwazo kanye nokudla okulula.
Njengoba ukudla okulula kungabalulekile ukusiza izingane ezincane ukuba zihlangabezane nezidingo zabo zokudla okunomsoco, abazali kudingeka baqiniseke ukuthi banikeza ukudla okuzosiza izingane zabo ukuba zikhule. "Amandla amancane" yigama elivame ukusetshenziselwa abaqeqeshiwe bokudla ukuchaza ukudla okuhlinzeka inani eliphakeme lezakhi (amavithamini namaminerali) ngenani lamakholori abanikezayo.
Kalula nje, ukudla okunomsoco futhi kugcwele izinto ukusiza izingane zakho zikhule. Gwema ukudla okudliwayo nama-khalori amaningi kanye nezakhi eziningi.
Ama-nutrients izingane zidinga ukukhula
Ezinye izakhi ezithile ezibalulekile ukusiza izingane zakho zikhule ziyi:
- Amaphrotheni
- I-calcium
- I-Vitamin D
- I-Magnesium
- I-Vitamin A
- I-Vitamin E
- I-Vitamin C
- I-Iron
Kodwa-ke ezinye zokudla okulula kakhulu azifiki njalo emaphakheji anezimangalo zokudla emabhaleni. Nazi ezinye ukudla okulula okuphezulu kulezi zondlo ezizuzisayo:
- Izithelo nemifino : ama-apple tincetu, ubhanana, amajikijolo, amagilebhisi, izithelo ezinamakhakhi noma izithelo ezingenamvubelo, izithelo ze-kroti noma isilimo esidliwayo esinamagatsha anamanzi, amapheshana amnandi, amakhanda ekhukhamba, utamatisi, i-broccoli, i-cauliflower
- I- Milk ephansi-amafutha: Ubisi, ushizi, i-yogurt elula, i-cottage shizi
- Amaprotheni: Amaqanda anamanzi abilisiwe, ibhotela le-peanut, ukudla kwasemini, amantongomane kanye nembewu
- Izinhlamvu Zonke: izinkwa ezigcwele okusanhlamvu kanye nama-crackers, ama-bagels, ama-muffin angamaNgisi, isinkwa se-pita, i-popcorn
(Yiba smart njengoba unikeza izinsana nezinsana futhi ugweme ukudla okunzima, nxazonke, futhi ungachithi kalula ngoba lokhu kungabhekana nezingozi.)
Landela isimiso se-Snack
Isicupho esivamile esiphundu abanye abazali abavame ukungena kuso ukunikeza ukudla okulula okusondelene nesikhathi sokudla. Kulesi simo, izingane zivame ukugcwalisa ukudla okulula futhi azilambile ngokwanele ukudla kahle ekudleni.
Ukulandela isimiso sokudla okudliwayo kanye nezikhathi zokudla kuyindlela engcono kakhulu yokugwema lokhu. Isikhathi sesampula sezingane zasenkulisa singase sibonakale into enjengale:
Ukudla kwasekuseni 7:00 ekuseni
Isinkwa sasekuseni ngo-10: 00 ekuseni
Kusasa 12:30 pm
Ntambama Snack 3:30 pm
Dinner 6:30 pm
Ngokuvamile izingane ziyakwenqaba ukudla okuthile ekudleni noma ekudleni. Kodwa ungakhathazeki, uma bengadli ngesidlo esisodwa noma ukudla okulula, ithuba elilandelayo alikude kakhulu. Umsebenzi wakho njengomzali ukunikeza ukudla okunempilo ngezikhathi ezivamile futhi ingane yakho inokulawula ukuthi bangakhetha kangakanani ukudla.
Ngempela liphelela ekuhlinzekeni inani elifanele lokudla okudlayo iminyaka yabo futhi linikeza ukudla okunempilo, okumnandi. Vumela izingane zakho zinqume ukuthi zingakanani ukudla futhi zizokhula ziphilile futhi ziqinile!