Ngazi kanjani ukuthi ingane yami idinga izithasiselo zokudla okunomsoco? Kuyiqiniso ukuthi odokotela bezingane abaningi bayaphikelela ngokuthi kufanele kulandelwe ukudla okuhle, okuhlukahlukene, ukuze ngale ndlela abancane bakwazi ukuthatha wonke amavithamini namaminerali ekudleni ngaphandle kokuba basebenzise noma yisiphi isithasiselo sabantu asebekhulile.
Kodwa kwezinye izimo kuba lula ukuthi lokhu kwenzeke. Ngoba njengoba sisho, lapho ukudla kungabanikezi konke abakudingayo, kumelwe sibheke kwenye indawo. Yebo, kufanele uhlale uthintana nodokotela ngoba nguyena ozokutshela ukuthi yini elungele ingane yakho nokuthi yiziphi izinyathelo okufanele uzilandele.
Izimpawu eziyisisekelo zokwazi ukuthi ingane yami idinga izithasiselo zokudla okunomsoco
Njengoba sesishilo, kunezinye izimo ezisenza sicabange ukuthi ingane yami idinga izithasiselo zokudla okunomsoco, ngakho-ke sikunikeza izibonelo ezivame kakhulu:
- Ukukhathala kuba khona usuku nosuku ezinganeni ezincane endlini. Nakuba zidla futhi ziphumule, siyabona ukuthi azigcwele kanjani amandla ngokweminyaka yazo. Kungenzeka ukuthi ukudla okudlayo akwanele ukugcwalisa umthamo wakho wansuku zonke wamavithamini noma imisoco.
- Ilahlekelwa intshisekelo. Uma umthola enganakile futhi engenamdlandla ngezinto noma ukudla okwenze wakuthanda ngaphambili, kungaba esinye isiqalo. Ngoba mhlawumbe lokho kwenezela ekukhathaleni nakulokho kukhathala abadonsa ngakho futhi okufanele sikulawule kungakephuzi.
- Isisindo sakho singaphansi kwesijwayelekile ngokweminyaka yakho. Kuyiqiniso ukuthi zikhona izikhathi lapho zinganikeza ukunwebeka noma mhlawumbe zimile kancane. Kodwa inqobo nje uma benempilo akukho esikukhathazayo. Kodwa yebo, kufanele silawule ukuthi badla ngempela ukudla okudingekile, okusha nokugcwele amavithamini.
Kufanele Kunikezwe Nini Izithasiselo
Kuyohlale kungudokotela wezingane onezwi lokugcina, kodwa kuyiqiniso lokho lapho sihlangana nezingane ezingenakho ngempela ukudla okuhlukahlukene nokunempilo, khona-ke yebo ungasebenzisa izithasiselo. Ikakhulukazi uma ukudla okuphekwe ngaphambili kuyinkanyezi yokudla kwakho.
Ngaphezu kwalokhu, kungase kudingeke futhi lapho sikhuluma ngakho izingane ezinezinkinga ezithile zokugaya ukudla noma ezinezifo ezithile okungamahlalakhona. Ngezinye izikhathi, bangase badinge kuphela ukufaka uhlobo oluthile lwesengezo njenge-calcium noma okuthile okuqondile ngenxa yokuntuleka kwayo ekudleni.
Amavithamini ekudleni okusha
Uma usenokungabaza, ngaphambi kokuya kudokotela noma ukunikeza izithasiselo zokudla okunomsoco, njalo ungabheja ngokubheka epuletini ngalinye lansuku zonke ukuthola umthamo wamavithamini abawadingayo. Okusho ukuthi, akudingekile ukwengeza isamba esiningi sokudla kodwa ukukhetha kahle.
Kwabancane, imifino ehlanganisiwe ezingxenyeni zenyanga yesithupha izobe isivele iyingxenye yezitsha zabo, kanye nokunye ukudla okuningi. Yiqiniso, zama ukuzenza ngezindlela ezahlukene zokuheha ukunakwa okwengeziwe, ekuqaleni zingaba ngendlela yama-purees noma ama-creams. Ngakho-ke ungabeka eceleni lokho osekupakishiwe, njengoba ukudla okungokwemvelo ngokuphelele nokuzenzela kuzohlala kunezinzuzo ezingcono.
Izithelo nazo ziwukhiye ophelele wokwethula amavithamini engeziweEkuqaleni ungakwazi futhi ukubethula ephalishini kodwa kancane kancane uzokwazi ukuthola ukuthungwa kwayo futhi bayothanda kakhulu, njengomthetho ojwayelekile. Kodwa inhlanzi (i-Vitamin B) kanye nenyama emhlophe yenkukhu noma i-turkey nayo iyadingeka ekudleni. Imifino emincane, amaqanda (aqukethe i-phosphorus) noma ubisi nawo azoba yingxenye yeminyaka yawo yokuqala nelandelayo yokuphila.
Yiziphi amavithamini anconywa kakhulu
Akufanele sikhathazeke ngokweqile ngobuningi noma ngamavithamini ngokwawo ngoba ukudla okuningi kunamaningi. Kodwa kuyiqiniso ukuthi kuwo wonke uvithamini A yiwona othanda ukukhula futhi singawuthola ekudleni okunjengoshizi, izaqathe noma amathanga phakathi kokunye. Amavithamini eqembu B asiza isimiso sezinzwa kanye ne-metabolism, ngenkathi uvithamini C unakekela imisipha nesikhumba. I-Vitamin D yiyona ekhuthaza ukwakheka kwamathambo. Ngakho-ke, ukudla ukudla okulinganiselayo nokuhlukahlukene kuyoba okungcono kakhulu.