Ukudla kudlala indima ebalulekile empilweni ejwayelekile yabo bonke abantu, kepha esimweni sezingane, ikakhulu. Ukudla okunomsoco nokudla okunempilo, ayadingeka ukuze abancane bathole ukuthuthuka okwanele. Futhi ukuthi ukudla akugcini nje ngokuthinta ukukhula ngokomzimba kwezingane, kepha futhi kuthinta nokukhula kwengqondo kwabantwana.
Kukhona ukudla okuthile okusizayo ukuthuthukisa ukukhula kokuvuthwa kobuchopho bezingane. Uma ufuna ukuthola ukuthi iziphi izakhamzimba lezi, ukuzifaka ekudleni kwezingane zakho futhi ngaleyo ndlela uthuthukise ukusebenza kwazo kwengqondo, ungaphuthelwa yilwazi olulandelayo. Lapha uzothola ngokuningiliziwe ukuthi yikuphi ukudla okungathuthukisa ukukhula kwengqondo kwabantwana bakho.
Ukudla okukhulisa ubuchopho bezingane
Ukudla nezakhamzimba esizozifaka kuhlu ngezansi kubalulekile ukuthuthukisa ukukhula kwengqondo yezingane. Kepha ungakhathazeki uma ungakafaki lolu hlobo lokudla ekudleni kwezingane zakho kuze kube manje, akukephuzi kakhulu ukuqala. Kodwa-ke, uma usheshe ukwenze kangcono kakhulu, empeleni, kungakuhle ukwenze kusukela ekukhulelweni impela lapho ubuchopho bezingane buqala ukwakheka khona.
Akufanele ukhathazeke futhi, inhloso ukuthi konke umndeni wamukela imikhuba yokuphila enempilo kususelwa kubhalansi. Iphiramidi yokudla okunempilo Isanda kulungiswa futhi kuyo, ungathola amathiphu amahle wokuthuthukisa indlela yezingane.
Lokhu ngukudla nezakhamzimba ezithuthukisa ukukhula kwengqondo
Umgqumeni
I-Choline yisakhi esibalulekile esifakwe kumavithamini B. Le nto iyona kubalulekile ukuthi imisebenzi eminingi ye-neurotransmitter yenzeke, phakathi kwabo, inkumbulo. I-choline itholakala ekudleni okuningi kepha ngamanani amancane. Ukudla okuqukethe umnikelo omkhulu walesi sakhi somzimba esibalulekile yi-yolk yeqanda, ubhontshisi obanzi, imifino enamaqabunga noma isibindi.
I-Omega 3 fatty acid
Inhlanzi enamafutha iqukethe ukunikezwa okubalulekile kwama-omega 3 fatty acids abalulekile, nokuyinto ebalulekile ekusebenzeni kahle kwesistimu yezinzwa. Empeleni, ubuchopho bungamafutha angama-60%. Izinhlanzi ezinokuqukethwe okuphezulu kakhulu kwe-omega 3 ama-salmon, ama-sardine, i-tuna, i-swordfish, noma i-dogfish phakathi kwezinye eziningi.
Amaprotheni
Amaprotheni abalulekile empilweni, ekwakhekeni komzimba nasenanini elikhulu lemisebenzi abayenzayo kuwo. Ukudla okuningi kunamaprotheni kodwa akuwona wonke amaprotheni aqukethe ama-amino acid abalulekile. Futhi lezi yizo ezisithandayo ngenxa yeqhaza lazo ekukhuleni kobuchopho. Ngakho-ke, kubalulekile ukusebenzisa amaprotheni azo zonke izinhlobo, ngale ndlela uqinisekisa ukuthi uthola lawo adingekayo.
Faka ekudleni kwezingane zakho njalo inyama ebomvu nemidumba ehlanganisiwe. Imidumba nayo ihlinzeka nge-iron, okuyiminerali ekhuthaza ukumunceka komoya-mpilo.
Ama-carbohydrate
Ukusetshenziswa kwama-carbohydrate kubalulekile ekudleni kwezingane, ngoba kunika amandla emzimbeni. Kepha amandla asetshenzisiwe akakhawulelwe kulawo asetshenziselwa ukuzivocavoca umzimba, kepha ubuchopho budla cishe amandla angama-20% etholakala emzimbeni nsuku zonke.
Ukudla okunothe kuma-carbohydrate, njenge-pasta, kunikeza i-glucose edingekayo ukuze kwenzeke ukusebenza kobuchopho okuhle. Faka ukudla okunothile ama-carbohydrate anciphisa kancane, njengesinkwa noma okusanhlamvu, okungcono okusanhlamvu okuphelele. Kubaluleke kakhulu ukuthi lezi zibe khona usuku lonke, kepha ikakhulukazi ekudleni kwasekuseni kwezingane.
I-calcium
I-calcium ibalulekile ekusebenzeni kobuchopho kanye nemizwa yezinzwa okufanele ikhiqizwe kahle, kanye neminye imisebenzi eminingi yomzimba. Ngakho-ke, ukudla kwezingane kufanele kufake ukudla okuphawulekayo kwansuku zonke kwe-calcium. Ngaphezu kobisi nakho konke okuphuma kukho, ungathola i-calcium kokunye ukudla okuningi okufana nemifino, amantongomane noma izithelo.
Ngamafuphi, ukudla okunomsoco lapho kufakwa khona ukudla kwawo wonke amaqembu, kuzokwanela ukuqinisekisa ukuthi izingane zakho zikhula kahle.