Kwiintsapho ezininzi, ukuhlela isidlo sasemini kunye nesidlo sangokuhlwa kukutyala ixesha elininzi, okuhlala kuguqulela ukulungiselela into ngokukhawuleza, engenampilo kwaye ngaphezu kwako konke, ayifanelekanga. Ukuze oku kungenzeki, kubaluleke kakhulu ukuba veki nganye uzinike ixesha lakho Ukucwangciswa kwemenyu yeveki nganye. Ngale ndlela, unokuqinisekisa ukuba abantwana banokutya okwahlukeneyo, okufanelekileyo kunye nokusempilweni.
Kodwa ayisiyiyo loo nto, umbutho wesidlo sasemini kunye nesidlo sangokuhlwa kwiveki yonke iya kukuvumela ukuba unikezele ixesha elincinci, ixesha elifanelekileyo lokupheka. Ukongeza, xa usiya kuthenga ungathenga ukutya okufunekayo ukupheka yonke imihla. Ngokufanelekileyo, ngombutho omncinci ungagcina ixesha, imali kwaye uya kuthintela ukunika abantwana ukutya okungafanelekanga.
Isidlo sangokuhlwa ihlala yenye yeengxaki ezinkulu zokupheka zosuku, emva kosuku olude emsebenzini ngubani ofuna ukuqala ukupheka, akunjalo? Ukutya okutyiwa ebusuku kuhlala kungoyena mntu uphulukileyo emini. Ixesha elifanayo kunye nokuthambisa akusoloko kunikezelwa kwezinye izidlo "ezibalulekileyo". Nangona kunjalo, isidlo sangokuhlwa sesinye sezidlo ezibaluleke kakhulu, kuba ukuba ayifanelekanga, inokuphazamisa ukulala kunye nokuphumla okuyimfuneko.
Bafanele ukuba yintoni abantwana ngesidlo sangokuhlwa?
Ngokuqhelekileyo abantwana baya kulala emva nje kwesidlo sangokuhlwa, ngenxa yoko abanalo ixesha elaneleyo lokwetyisa ngokufanelekileyo. Ke ngoko, kuyimfuneko isidlo sangokuhlwa silula kwaye silula ukuze abantwana bakwazi ukulala kakuhle. Kwakhona, kubalulekile ukuba isidlo sangokuhlwa sisekuqaleni ukuze bakwazi ukwetyisa ukutya ngaphambi kokuba balale.
Ngaphezu koko, kubalulekile Khetha kakuhle ukutya okutyiwa ngabantwana ebusuku. Ngendlela efanayo nezinye iimveliso ezikhuthaza ukuphumla, okunye ukutya akulunganga kangako kuba kunzima, kunomdla ngakumbi kwaye, ekugqibeleni, akulifanelanga ixesha lesidlo sangokuhlwa. Ungaluphosi uluhlu lokutya abantwana ekufuneka bekutyile ukuze balale ngcono.
Ukutya okukhuthaza ukuphumla
Oku kutya kuqulethe izondlo ezikhuthaza ukulala ngezizathu ezahlukeneyo.
- Iintlanzi eziluhlazaOku kutya kuqulethe, phakathi kwabanye, iOmega3 fatty acids, kubalulekile ekusebenzeni kakuhle konxibelelwano lwe-neuronal. Ukongeza, intlanzi enamafutha iqulethe i-selenium, ethi kunciphisa uxinzelelo kunye noxinzelelo, i-magnesium kunye ne-tryptophan, ekhupha i-melatonin kunye nokunceda ukunciphisa ukuvusa.
- Amaqanda: Phakathi kwezinye izondlo ezininzi, iqanda iqulethe i-tryptophan, loo nto inceda ukuphumla nokulala. Ebusuku kukhethwa ukuyipheka njengokukhanya ngangokunokwenzeka, kwi-omelette yesiFrentshi okanye kwi-poached.
- UbisiNgubani ongazange abe neglasi yobisi olushushu ukukhuthaza ukulala ngamanye amaxesha? Ubisi luqulathe i-tryptophan, ukongeza kwi i-vitamin B6 kunye ne-magnesium.
- Inyama engqiyame: Ukutya okunamafutha kunika ivithamini B6, ukongeza kwiproteni, i-iron kunye ne-zinc, izondlo ezibalulekileyo zokuphumla.
- Ibhanana: Esi siqhamo kufanelekile ukuba sithathwe ebusuku, kuba phakathi kwezinye izondlo ziqulathiwe i-vitamin B6, i-tryptophan, i-magnesium kunye ne-selenium. Njengoko sele sibonile, zonke zizimbiwa ezibalulekileyo ukuze umntu aphumle kakuhle.
Njengoko ubona, isidlo sangokuhlwa sinokuhluka kakhulu ukuba ucwangcisa kwaye uzilungiselele kwangaphambili. Nasiphi na isitya osilungiselelayo kufuneka sibe ukukhanya kwaye kuphekwe ngendlela ethambileyo. Oko kukuthi, konke ukutya okufumanekayo kuluhlu kulungele isidlo sangokuhlwa ukuba siphekwe kakuhle. Zama Sebenzisa i-oveni ukupheka ebusuku, ucoceke kakhulu kwaye kufanelekile kwisidlo sangokuhlwa.
Ukutya okungafanele kuvele kwisidlo sangokuhlwa
Okunye ukutya kufuneka kungafakwa kwisidlo sangokuhlwa, njengoko banako Yenza ukuba umntwana angalali kakuhle.
- Kuyonwabisa: Abantwana akufuneki basele iziselo eziqulathwe yi-caffeine, okanye ikofu okanye iti. Akukho tshokholethi, kuba oku kutya kutyebileyo iqulethe icaffeine.
- Ushizi: oku kutya kunento ethi isebenze ukusebenza kwengqondo, ilungele imini kodwa ayilalanga ebusuku.
- Iisoseji: Bazi kunzima ukwetyisa, kukhethwa ke ukuba babathathele i-snack okanye ngentsasa elandelayo.
- Ukutya okunotye ngamanziNangona amanzi efuneka nanini na emini, ebusuku kungcono ukuba ushiye ukutya okunjengevatala okanye ivatala, kuba ngokuqinisekileyo umntwana Kuya kufuneka uvuke amatyeli aliqela ebusuku ukuya kwigumbi lokuhlambela.