Ukudla okunempilo ezinganeni: uhlu kuyinsakavukela futhi izici

Ukondla ingane - kuyisihluthulelo nentuthuko egcwele. Kusukela azalwa, abazali ukubeka isisekelo impilo yezingane. Ukudla izingane kufanele kube eziwusizo, okumnandi nokunomsoco. Ukuze ukwakheka efanele yomzimba futhi lwamathambo izinhlelo wengane badinga ukudla okuphelele.

imithetho ukudla

Ukudla izingane kusukela ezinsukwini zokuqala zokuphila okufanele akhethwe ikhumbula izici zomzimba futhi isimiso sokugaya ukudla bungene. Ukudla kufanele ibe esiphezulu izinto eziwusizo, okuyinto kugaywe kalula.

Breakfast - ukunconywa nokunomsoco. Umthamo - kulula. Ngesikhathi sokudla kwasemini, kuze kufike izakhamzimba. Dinner ngoba ingane cishe alingana ibhulakufesi caloric.

Ukudla kufanele lizwakale linemfudumalo, ukuze kungcono ugxile. Ngokuphelele ngaphandle kusukela ekudleni kwezingane amafutha nokudla ethosiwe. Awukwazi overfeed ingane futhi wenze ukuba adle.

Kusukela iziphuzo kungukuthi Kunconywa ayo uthenge, njengoba kubangele isifiso sokudla futhi zingaphazamisa esiswini. Unganikeli izingane fizzy iziphuzo, ikakhulu uma bengakaze behlelwe zipendwe ngemibala egqamile.

Ukuze operation kahle isimiso sokugaya ukudla bungene salo lonke isabelo nsuku zonke ihlukaniswe 4-5 ukudla. Imikhiqizo eziyinhloko ekudleni kwengane: inyama, inhlanzi, amaqanda, imikhiqizo yobisi, ushizi, okusanhlamvu, izithelo nemifino, isinkwa.

Amaphrotheni, amafutha, carbohydrate

Ukudla izingane kumele ibhalansiswe. Amaphrotheni kuyadingeka ukuze kwakhiwe ukuthuthukiswa lwamathambo nangokwengqondo. ukuntula wayo kwehlisa amasosha omzimba, engqondo futhi umzimba. amaprotheni yezilwane iqukethe kubalulekile ukuze umzimba izinto wengane ukwakheka kwegazi kanye amathambo aqatha.

Inani elimaphakathi amafutha kufanele khona Ukudla kwengane nsuku zonke, njengoba iwumthombo ngamavithamini A no D. Wona, ukuthuthukisa amasosha omzimba, nethonya elihle ku-ukukhula kanye nokuthuthuka. Zemifino amafutha kanye ezilwane kufanele bakha mayelana 15% of the isabelo sansuku zonke.

Carbohydrate - amandla futhi ngokwenama usuku. Inombolo yabo kumele singeqi 30% ekudleni ngoba ngokweqile kuholela isisindo ngokweqile. Uma ingane ngemuva kokudla esiswini ubuhlungu, kubalulekile ukuqeda carbohydrate ayinkimbinkimbi ngendlela pulses, amazambane kanye ngezimpahla nezitini.

amavithamini

ukudla sivamile ingane phakathi kilojoule ngosuku 1300 kuya ku-2000. Ukudla kumele ibhalansiswe amavithamini nezakhi. Qiniseka ukuthi ufake izithelo nemifino imenyu.

I amavithamini main ekudleni kwengane - lena A no D. Ziyakwazi inomthwalo wokuthuthukisa ngokwengqondo nangokomzimba. Vitamin A isekela evamile umbala kwesikhumba, uhlanganyela kumiswa umbono omuhle. Sitholakala ukudla njenge:

• Ithanga.
• Amabhilikosi.
• Bell pepper.
• Seabuckthorn.

Vitamin D kuwusizo kusukela ekuzalweni. He is ahileleke bone ekwakhekeni, kuthuthukisa ukumuncwa kwe-calcium. Iqukethe:

• Inkukhu Iqanda isikhuphasha.
• Ibhotela.
• Fatty izinhlanzi namafutha cod kwesibindi.

U-vitamin C ivikela umzimba ekulweni namagciwane inyuka amasosha omzimba. Ithuthukisa ukumuncwa futhi nokwenziwa yensimbi. Eziqukethwe zasendle rose, currants, ukholifulawa.

Ukuze isimiso sokujikeleza kwegazi kubalulekile Vitamin B. Kuyinto elalengamele umsebenzi zobuchopho. Kuqukethwe wezingulube futhi yenkomo kwesibindi, okusanhlamvu.

yobisi umkhiqizo

Ukukhuluma izingane ngokudla, udinga ukwenza kube lula ngangokunokwenzeka. Izinzuzo imikhiqizo wonke umzali azi. Calcium unesibopho ukuthuthukiswa lwamathambo. Imikhiqizo yobisi kufanele kube ku ekudleni kwengane ngayinye:

1. Curd, okuqukethwe amanoni awo ngaphezulu kuka-5%.
2. Ubisi.
3. Kefir.
4. Kefir.
5. yogurt Yemvelo kungabikho izithasiselo.
6. Smetana.

Ngempela ekudleni nsuku zonke kufanele kube ibhotela. Uma ingane akafuni ukudla ushizi noma aphuze ubisi, thola usizo kusukela zokupheka ezidinga mikhiqizo. Casseroles, nama-dessert, kwahambisana ngu amajikijolo fresh futhi izithelo, niwe njengesitsha izingane.

imikhiqizo Bakery

Pastries sithandwa izingane nje kuphela kodwa futhi abadala. Ochwepheshe batusa kakolweni lonke isinkwa, njengoba kuye kwaba nomphumela omuhle phezu emathunjini. It is hhayi Kunconywa ukuba wondle izingane zawo ehla kubhakwa.

I-pasta kufanele uzilungiselele kusuka durum ukolo. isixazululo esiphelele kuyoba noodle okuzenzela, enziwe ngezandla zakhe.

Izingane Kunconywa amadombolo othengiwe amadombolo. Badinga qobo umkhiqizo kungase kutholakale. Ngaphandle akhombe ravioli iyoba ziyinto ezivamile wonke umndeni.

Izithelo nemifino, okusanhlamvu

Ukudla izingane kufanele nhlobonhlobo futhi ewusizo. Izithelo nemifino kufakwe ekudleni unyaka wonke. Izinga Daily - mayelana 250 amagremu. izithelo Fresh izithelo - kuba umthombo amavithamini namaminerali.

Kusukela imifino kunconywa ukupheka sikadali, braise noma ubhake nabo futhi udle fresh. Iwusizo umzimba isobho yengane, izaqathe kuphekwe, amazambane, iklabishi, ne zasemazweni.

ayo Fresh njengoba izithelo nemifino, ziwusizo nokunomsoco. Uma ungakwazi ukupheka ngokwakho, khetha umkhiqizo eyenzelwe ingane ukudla. Norma juice ngosuku - akukho engaphezu kweyodwa ingilazi.

Kashi kuyoba siwumthombo omuhle we-fiber, kanye izithelo nemifino. Babe ngcono umsebenzi emathunjini, wanikeza usuku. Uma abazali abazi ukuthi ungakwazi kusukela ukudla ingane, cereal - kungcono isixazululo esingcono kakhulu. I ewusizo kunazo yilezi:

• Ibhali.
• Nokunye okufana nokolweni.
• Ilayisi.
• Millet.
• Ukolweni.

Iphalishi kungenziwa monocomponent uzilungiselele noma ukuhlanganisa izinhlobo eziningana okusanhlamvu ndawonye.

Ukondla izingane ngonyaka

Ukuhumusha ingane ubisi lwebele noma inhlanganisela ukudla elula iqala izinyanga 6-7 kusukela ekuzalweni. Kusukela leli phuzu kukhona enomsebenzi obalulekile yokulungiselela imenyu yezingane kubazali. Baby ukudla ngonyaka kumele ibhalansiswe, anamavithamini ewusizo namaminerali.

Ekuseni, mina kufanele kube lingcolile. Amnandi Futhi okunempilo iresiphi:

1. Ucezu elincane zucchini kanye nengxenye apula wagcoba on a grater emihle.
2. Herculean ingilazi okusanhlamvu is batheleka inkomishi Multivarki, sigcwale amanzi. Bese wengeza zucchini futhi apula.
3. Iphalishi iphekwe imodi oyifunayo. Ngaphambi sikhonza, engeza obuncane ibhotela.

Ngesikhathi sokudla kwasemini, izingane yanconywa zemifino amasobho, zifakwe emanzini noma inyama umhluzi. Kakade kwezingu-8 ubudala, ungakwazi ukondla ingane puree. Yenza kube lula, ukwenza isobho. Lokhu smoothie enempilo nokunomsoco.

Eyodla ungakwazi ukulungiselela ingane izinhlanzi patties:

1. Fish nezibopho, uskrole grinder inyama noma blender olwembiza.
2. izaqathe abilisiwe oyi-sihlanza oqoshiwe.
3. Ubisi noma amanzi ofakwe zimbili iineyi zoburotho.
4. Zonke izingxenye ahlangene, yakha patties bese ukuphela ambalwa.

Baby ukudla kudinga ezikhethwe ngokucophelela abazali ukupheka ukudla. Ngemva ukudla zingavela izinhlungu ngemva kokudla ingane, ngakho-ke kubalulekile ukuqapha inani servings.

Isibonelo imenyu nsuku zonke

Ukudla kwengane sehlukaniswe 4-5 ukudla okulingana. Ngokuvamile abazali bazibuze ukuthi sihluke imenyu nokuthi yini ukupheka. Uhlu isampula ukudla kuzosiza ukuxazulula le nkinga:

• Breakfast - isidlo ebalulekile. The best kuyoba iphalishi, eliphekwe ngobisi, amaqanda, ngiyocasha amaqanda. Ukudla kwasekuseni sandwich kuzosiza ukwelekelela ibhotela kanye obuncane ushizi. Njengoba for iziphuzo, ewusizo kakhulu kukhona inja-rose decoction, ukhokho noma izithelo iyisitshulu.
• Ngesikhathi sokudla kwasemini kunconywa ukupheka isobho ku inyama noma inhlanzi umhluzi nge imifino noma okusanhlamvu. Patties wakhonza Hlobisa amazambane ecubuziwe, pasta eyenziwe durum ukolo, nokunye okufana nokolweni. Isiphuzo - jelly, izithelo compote, nezithelo ezisanda kukhiwa ezitholakala juice.
• Ngezinye kwasemini izingane zikhishwa imikhiqizo yobisi efana kefir, yogurt, cottage shizi. Ngaphezu kwalokho, unikezwa oatmeal amakhukhi, ehla, izithelo.
• Dinner kufanele kube lula. I samuntu kakhulu ngeke yemifino sikadali, abilisiwe amaqanda, omelet noma isaladi.

Awukwazi ukuphoqelela ingane ukuba idle, it has nethonya elibi phezu emathunjini. Ukuze nokwenziwa ukudla kwasekuseni kanye dinner lwabelwe imizuzu 25 kwasemini - amaminithi angu-30. Phakathi nesidlo, lutho okufanele ukuphazamisa ingane.

A olinganiselayo, ukudla okunempilo - kuyisihluthulelo ukuthuthukiswa kahle ingane. Abazali kufanele wasibekela isibonelo ngoba izingane yasetafuleni, ukugxilisa imikhuba kwesokudla.