Isikhathi esithile kube nenkulumompikiswano ebalulekile ngokuthi ngabe kufanele uphuze ubisi lwenkomo noma cha. Iziphuzo zemifino sezihambile kulokhu. Namuhla kunezinhlobonhlobo eziningi zalolu hlobo lomkhiqizo, ovame ukusetshenziselwa ukubambela ubisi. Lezi zinhlobo zeziphuzo ziphilile ngempela futhi ziqukethe izakhiwo ezizuzisa kakhulu empilweni, kodwa, akufanele ithathe isikhundla sokunye ukudla.
Ngaphandle kokuthi, kunjalo, kukhona uhlobo oluthile lwe ukungabekezelelani kokudla noma ukungezwani komzimba futhi ube ngudokotela okushoyo. Okungaphezulu kakhulu kwalokho uma kungukudla kwezingane, ngoba noma yikuphi ukuntuleka kokudla okunomsoco kungalimaza kakhulu ukukhula nokukhula kwabancane. Ngakho-ke, ngaphambi kokuqeda ubisi noma okunye ukudla, buza nodokotela wezingane.
Ungalokothi ungene esikhundleni sobisi
Ubisi umkhiqizo ovela ezilwaneni ezincelisayo. Endabeni yeziphuzo zemifino, lezi izinhlanganisela ezisuselwa kumanani amancane emikhiqizo yezitshalo (njenge-soy noma i-oatmeal) namanzi. Ngakho-ke, izakhiwo zokudla okunempilo azifani nakancane, ngakho-ke akunakubekwa ndawo esikhundleni esamukelekayo. Lokho wukuthi, izingane ezineminyaka engaphezu kwengu-1 zingaphuza iziphuzo zemifino, yize zizodinga ukudla okunye ukudla okunothe nge-calcium ukuthola lesi sithako ngenani elifanele.
Yize ubisi nezithako zalo kutholakala kakhulu, akubona bodwa ukudla okuqukethe i-calcium. Qiniseka ukuthi faka lokhu kudla ekudleni kwabancane bakho:
- Imifino eluhlaza: isipinashi, i-chard ne-broccoli.
- Imidumba: ikakhulukazi ama-chickpeas nobhontshisi.
- InhlanziAma-sardine, ama-anchovies, iqhude noma i-sea bream yizinhlanzi ezinokuqukethwe okuphezulu kwe-calcium.
- Izithelo ezomile: ama-hazelnut, ama-pistachio noma ama-alimondi, yize izingane ezineminyaka engaphansi kwemine ubudala kungafanele zidle amantongomane aphelele ngenxa yobungozi bokuminyaniswa. Ungakwazi zichoboze futhi uzisebenzisele ukulungiselela izindlela zokupheka ezifana namakhekhe noma ukuhambisana nama-yogurts nama-smoothies.
- AmaSoya: Lo mkhiqizo wemifino unothile nge-calcium yize ungekho esilinganisweni esifanayo nobisi lwenkomo, ngakho-ke awunakusetshenziswa ncamashi njengokungena esikhundleni. Kodwa-ke, kungukudla okunempilo kakhulu okungadliwa ngabancane, hhayi ngendlela yayo isiphuzo, futhi okusanhlamvu noma tofu, isibonelo.
Izingozi zokufaka ubisi esikhundleni seziphuzo zemifino
Iziphuzo zemifino ziphansi kakhulu nge-calcium namanye amavithamini (ngaphandle kwalezo eziqinisiwe) uma kuqhathaniswa nezakhi zobisi ezinomsoco. Okuqukethwe kwi-calcium nevithamini D kuvame ukuba phansi kakhulu futhi abanayo ne-lactose. Ukuze ukusetshenziswa okukhethekile kweziphuzo zemifino kungaveza ukushoda kokudla okunempilo ekudleni kwabancane.
Isibonelo, iziphuzo ezenzelwe irayisi iphrotheni ephansi futhi kunengozi yokuqukethwe okuphezulu kwe-arsenic. Ezinye izinhlobo zeziphuzo zemifino, njenge-almond noma i-soy, zinikeza amandla aphansi. Futhi ezimweni eziningi, le mikhiqizo iqukethe inani elikhulu likashukela abengeziwe ukuthuthukisa ukunambitheka kwabo. Ngakho-ke, kufanele uhlale ubheka amalebula emikhiqizo ukukhetha okuhle kakhulu.
Ukudla okuhlukahlukene futhi okulinganiselayo kuyindlela engcono kakhulu
Bayanda abantu abakhetha imikhiqizo yezitshalo njengendlela ejwayelekile yokudla. Futhi inqobo nje uma kwenziwa ngendlela efanele, iyamukeleka njenganoma iyiphi enye. Noma kunjalo, uma kukhulunywa ngokudla kwezingane kubalulekile ukubeka eceleni izinkolelo ezithile lokho kungabeka impilo yakho engcupheni. Izingane kufanele zibe nokudla okulinganiselayo futhi okuhlukahlukene, kufaka phakathi ukudla okuvela kuwo wonke amaqembu.
Le ukuphela kwendlela yokuqinisekisa ukuthi izingane zakho zithola zonke izakhamzimba ezizidingayo ukuze zikhule kahle. Ngakho-ke, ngaphandle kokuthi uqondiswe udokotela wakho nganoma iyiphi inkinga yezokwelapha, akufanele neze uqede noma yikuphi ukudla ekudleni kwezingane zakho ngezinkolelo zakho.