Ingabe ingane yakho eyigugu inonyaka owodwa ubudala kakade? Kulesi sigaba, ingane yakho encane isivele iqalile ukuzama ukunambitheka okusha nokuthungwa, futhi ithuthukisa ulwanga lwayo. Kubalulekile ukunikeza izinhlobonhlobo zokudla okunempilo ngakho-ke ungathola zonke izakhamzimba ozidingayo ukuze ukhule uqine futhi ube nempilo.
Kulesi sihloko, sizokunikeza amathiphu nezincomo ukuze ukwazi ukunikeza ingane yakho ukudla okulinganiselayo nokumnandi. Ingane yakho idla ngokwalokho omnika kona ngakho-ke kubaluleke kakhulu ukuthi ugcine ulwazi oluhle ngakho. Nakuba khumbula ukuthi uma unokungabaza ungahlala uthintana nodokotela wezingane noma uchwepheshe wezokondla usana.
Ukwethulwa kokudla okusha kwengane enonyaka owodwa
Ezinyangeni eziyishumi nambili, ingane yakho kufanele ibe isilungele ukuzama ukudla okusha kanye nendlela yokwenza. Ungaqala ukufaka ukudla okuqinile ekudleni kwakhe, njengezingcezu zezithelo ezithambile nemifino, isinkwa sikakolweni, noshizi othambile. Ungakwazi futhi ukwengeza inyama nenhlanzi ekudleni kwakho, ukuqinisekisa ukuthi ziphekwe kahle futhi zisikwe zibe izingcezu ezincane ukugwema ingozi yokuminyanisa.
Kuzodingeka ubheke ukuthi yini oyidlayo nokuthi uyidla kanjani ngaso sonke isikhathi. Ngale ndlela, uma ucezu lukhulu kakhulu noma luncane, ungathatha isinyathelo ngokushesha futhi ulususe uma kwenzeka lungabangela uhlobo oluthile lwengozi.
Kubalulekile ukukhumbula ukuthi ingane ngayinye ihlukile futhi ingase ibe nezidingo ezihlukahlukene zokudla kanye nezinto ezithandwayo. Uma ingane yakho ingenandaba nokudla okusha, ungakhathazeki... ungayiphoqeleli ukuthi ikudle uma ingafuni ngoba ungase udale ukukuzonda ukudla.
Ungazama ukunikeza ukudla okufanayo ngezindlela ezahlukene. kanye namalungiselelo ukuze uzame kancane kancane futhi uzame… ingane yakho ifuna ukuhlola ngezindlela ezahlukene!
Ukudla kwengane enonyaka owodwa: Izakhi ezibalulekile
Ukuqinisekisa ukuthi ingane yakho ithola imisoco eyidingayo kubalulekile ekukhuleni nasekukhuleni kwayo. Nazi izakhamzimba ezibalulekile lokho kumele kube khona ekudleni kwakho. Qiniseka ukuthi imenyu yakho yansuku zonke ayintuli noma iyiphi imisoco esethula ngezansi.
hierro
I-ayoni ibalulekile ekukhuleni kwengqondo yengane yakho kanye nempilo iyonke. Ungakwazi ukunikeza okusansimbi ngokudla okufana nenyama, inhlanzi, udali, isipinashi, nokusanhlamvu okuqinisiwe.
Calcio
I-calcium ibalulekile ekuthuthukiseni amathambo namazinyo aqinile. Ukudla okunjengoshizi, iyogathi, nobisi kuyimithombo emihle ye-calcium. I-calcium ibalulekile ukuze ikhule ibe namandla, inempilo futhi ibe nebala elifanele.
amafutha anempilo
Amafutha anempilo abalulekile ekuthuthukiseni ubuchopho nezinzwa. Izinketho ezinempilo zihlanganisa ukwatapheya, amafutha omnqumo, amantongomane, nembewu.
Amavithamini
Amavithamini abalulekile empilweni jikelele nasekukhuleni kwengane yakho. Qinisekisa ukuthi ukudla kwakhe kuhlanganisa izithelo nemifino enemibala eyahlukene ukuze aqinisekise ukuthi uthola inhlobonhlobo yamavithamini.
Indlela engcono kakhulu yokondla ingane yakho, ngaphezu kokunikeza ngokucophelela ukudla okuqinile, ingaphezu kwakho konke zokudla okuhlanzekile nokucutshiwe. Ngakho-ke ungathola ama-flavour nokuthi yini ebaluleke kakhulu... ujabulele ngenkathi udla ukuthola ukudla okusha.
izinyathelo zokuphepha zokudla
Kubalulekile ukuqaphela ukuthi kukhona ukudla okuthile okufanele kugwenywe ekudleni kwengane enonyaka owodwa.. Lokhu kufaka phakathi uju (ngenxa yengozi ye-botulism), amantongomane kanye nokudla okunosawoti owengeziwe noshukela.
Futhi, kubalulekile ukuqiniseka ukuthi ukudla kulungiswe kahle futhi akunawo amathambo, amathambo, noma izingcezu ezinkulu ezingabangela ukuminyanisa. Kubalulekile futhi ukuqinisekisa ukuthi ukudla kusezingeni elifanele ukugwema ukusha.
Imibono yokudla kwengane enonyaka owodwa
Okulandelayo sizokunikeza imibono yokudla okunempilo nokunomsoco kwengane yakho enonyaka owodwa ubudala. Kule minyaka, kubalulekile ukunikeza ukudla okuhlukahlukene ngakho-ke ungathola zonke izakhamzimba ozidingayo ukuze ukhule uqine futhi ube nempilo. Nazi ezinye izinketho ongazilungiselela ingane yakho encane.
Desayuno
Ukuze uqale usuku, unganikeza ingane yakho izinketho ezifana nalezi:
- I-oatmeal nobhanana kanye ne-splash yobisi lwebele noma ifomula.
- Amaqanda aphehliwe noshizi othambile nesipinashi esiqotshiwe.
- Isinkwa sikakolweni esithosiwe esingenashukela sinebhotela lamantongomane nezingcezu zikabhanana.
Comida
Ngokudla, ungazama izinketho ezilandelayo:
- Isifuba senkukhu esiphekwe nesigayiwe, esinophizi oshubile kanye nezaqathi.
- Amazambane acubuziwe anezicucu zenkukhu kanye ne-broccoli.
- Ilayisi elinsundu elinobhontshisi omnyama, ukwatapheya notamatisi wecherry.
Cena
Ukuze uthole isidlo sakusihlwa, unganikeza izinketho zengane yakho ezifana nalezi:
- Isobho lemifino elinezicucu zenkukhu noma i-tofu.
- I-pumpkin puree enezingcezu ze-saumoni ephekiwe kanye ne-asparagus eshisayo.
- Ama-noodle okusanhlamvu okugcwele nge-tomato sauce eyenziwe ekhaya nezingcezu zenyama egayiwe.
Phakathi kokudla
Kubalulekile ukuba nezinketho zokudla okulula okunempilo ezitholakalayo zengane yakho usuku lonke. Eminye imibono ihlanganisa:
- Izingcezu zezithelo ezintsha ezifana nebhanana, i-apula noma i-pear.
- Izaqathi, ikhukhamba noma isilimo esidliwayo esinamagatsha anamanzi anamathela nge-hummus ebushelelezi.
- I-yogurt yemvelo ngaphandle koshukela owengeziwe ngezingcezu zezithelo ezintsha.
Amaresiphi wezingane ezinonyaka owodwa ubudala
Lapha sikushiyela izindlela zokupheka ezintathu ezilula ukuzilungiselela futhi ezinomsoco zengane yakho enonyaka owodwa, ukuze uzenze uma uzibheka njengezingcono kakhulu.
Ubhatata kanye ne-apula puree
- Izithako
ubhatata omkhulu
Ingxenye noma i-apula
1/2 indebe yobisi lwebele noma ubisi lwefomula
- Imiyalo
Hlanza futhi usike ubhatata kanye ne-apula zibe ama-cubes amancane.
I-Steam ize ithambe.
Faka ku-processor yokudla noma i-blender kanye nobisi lwebele noma ifomula.
Hlanganisa uze ube nokuvumelana okufunayo.
Inkukhu ebilisiwe nemifino
- Izithako
Isifuba esisodwa senkukhu sinqunywe sibe ama-cubes
U-anyanisi oqoshiwe omncane
Amafutha omnqumo
Isanqante esisodwa sinqunywa ama-cubes
Usawoti kanye nopelepele ukunambitha
I-zucchini eyodwa inqunywe ngama-cubes
- Imiyalo
Preheat ihhavini libe ngu-200 degrees Celsius.
Hlela inkukhu, isanqante, i-zucchini, no-anyanisi ebhodini lokubhaka.
Gcoba ngamafutha omnqumo bese ufaka usawoti kanye nopelepele ukunambitha.
Bhaka imizuzu engu-25-30 noma kuze kube yilapho imifino isithambile futhi inkukhu iphekwe.
Izithelo kanye nesipinashi i-smoothie
- Izithako
Ubhanana ovuthiwe
Inkomishi yama-strawberries amasha
Ingilazi yesipinashi esisha
1/2 indebe yobisi lwebele noma ubisi lwefomula
- Imiyalo
Hlanza bese usika ubhanana ube yizicucu ezincane.
Geza futhi usike ama-strawberries abe yizicucu.
Ku-blender, hlanganisa ubhanana, ama-strawberries, isipinashi, nobisi lwebele noma ifomula kuze kube bushelelezi.
khonza epholile
Ngale mibono nezindlela zokupheka uzothola ukuthi ziwusizo kangakanani ukuhlela ukudla kwengane yakho enonyaka owodwa ubudala. Khumbula ukumnika ukudla okunhlobonhlobo nendlela yokwenza ukuze usize ukuthuthukisa ikhono lakhe lokondla futhi uqiniseke ukuthi uthola wonke umsoco awudingayo ukuze akhule enempilo. Ngiyaqiniseka ukuthi uzobathanda!
I-BLW (ukulunyulwa kwengane okuholwa yingane) yengane yakho enonyaka owodwa ubudala
Ukulunyulwa okuholwa yingane Kuyindlela yokondla okuhambisanayo okusekelwe ekuvumeleni umntwana ukuba azondle, esikhundleni sokumnika ama-purees nama-porridges.
Le ndlela ivumela umntwana ukuba ahlole ukudla futhi bathuthukise amakhono okuhlafuna nawokunyakaza ngesivinini sabo. Futhi, uma ingane yakho isinonyaka owodwa ubudala futhi ungathanda ukuqala ukulumula okuholwa yingane, nansi eminye imibono ewusizo yokukusiza uhlele ukudla.
Inikeza izinhlobonhlobo zokudla
Kubalulekile ukunikeza ingane yakho ukudla okunhlobonhlobo ukuqinisekisa ukuthi ithola zonke izakhamzimba eziyidingayo ukuze ikhule inempilo. Ngakho-ke, izingane ezinonyaka owodwa zingadla izinhlobonhlobo zokudla, kusukela ezithelweni nemifino kuya enyameni nokusanhlamvu. Nikeza ingane yakho uhlobo oluthile lokudla olunemibala ehlukene, ukwakheka, nezinambitheka ukuze uyigcine inentshisekelo.
Lungiselela ukudla okubamba kalula
Izingane ezinonyaka owodwa zisathuthukisa amakhono azo emisipha, ngakho-ke kubalulekile ukulungisa ukudla okulula ukukubamba nokukuphatha.
Ungasika ukudla kube yizicucu ezincane noma ezintini ukuze umntwana azibambe kalula ezandleni zakhe. Ungakwazi futhi ukunikeza ukudla okuthambile njengokwatapheya noma ubhanana, okuncibilika kalula emlonyeni wengane yakho.
Faka okusansimbi ekudleni
El insimbi, njengoba sesishilo ngenhla, iyisakhi esibalulekile ekukhuleni nasekukhuleni kwengane. Kubalulekile ukuqinisekisa ukuthi ingane ithola i-ayoni eyanele ekudleni kwayo kwansuku zonke.
Ukudla okunothe nge-ayoni kufaka phakathi inyama ebomvu, isipinashi kanye nodali. Ungakwazi ukunikeza ukudla okunothe ngensimbi kanye nokudla okunothe ngovithamini C, njengezithelo nemifino, ukuze usize umzimba womntwana ukumunce okusansimbi.
Nikeza ukudla komndeni
Ukulunyulwa komntwana kuyindlela enhle yokubandakanya ingane ekudleni komndeni. Nikeza umntwana ukudla okufana nalokho okudlayo futhi ubeke ingxenye encane yokudla epuletini lakhe.
Vumela ingane ihlole ukudla futhi idle ngejubane layo kuyilapho udla okwakho ukudla. Lokhu kuzosiza ingane ukuba ithuthukise amakhono okuxhumana nabantu futhi izizwe ihlanganisiwe ekudleni komndeni.
khumbula ukuphepha
Uma kuziwa ekulunyulweni okuholwa yingane, kubalulekile ukwenza isiqiniseko sokuthi umntwana uphephile lapho edla. Ungalokothi umshiye yedwa umntwana ngesikhathi edla futhi uqinisekise ukuthi ukudla okunikezayo kuphephile ngeminyaka yakho kanye nesigaba sokukhula. Gwema ukudla okuqinile noma okunamathelayo okungabambeka emphinjeni.
Ngakho ukulumula okuholwa yingane kuyindlela enhle yokuvumela ingane ukuthi ihlole ukudla futhi ithuthukise amakhono okondla ngejubane layo.