Ukutya okuphezulu oku-10 kokutya ngexesha lokukhulelwa komntwana okrelekrele

Amagama Aphezulu Ebantwaneni

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Umhla Wokuzalwa:

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Ubukrelekrele ngokuqinisekileyo sesinye sezakhono eziphambili esizifunayo njengabantu. Ikwabubuchule obuya kumisela umgangatho wethu wobomi, ukusuka kunxibelelwano nonxibelelwano ukuya ekusindeni. Kwaye wonke umzali ufuna ukuba abantwana bakhe babe krelekrele, kokubini ngokwasemoyeni nangolunye uhlobo. Xa befuna njalo, abashiyi nelinye ilitye ukuze bafumane abantwana babo yonke imithombo enokubanceda babakhele amandla engqondo- iincwadi, iiphazili, iithoyi kunye nantoni. Kodwa ngaba ubukrelekrele ngokwenene yinto enokuhlakulelwa?

Ewe inxenye yayo inokuhlakulwa okanye iphuculwe ngokuqeqesha ingqondo rhoqo kunye nokutya ukutya okusempilweni okunotyebileyo kwizakhamzimba ezibalulekileyo ekusebenzeni kakuhle kwengqondo. Nangona kunjalo uninzi lobukrelekrele bomntu luhlala luchazwa kwimfuza nakwifa lemvelo. Nangona kunjalo, ubusazi ukuba ubukrelekrele bomntwana wakho buchaphazeleka kukutya okutyayo ngexesha lokukhulelwa? Ingqondo yomntwana wakho iqala ukukhula kwinyanga yokuqala yokuqala kwaye kunyanzelekile ukuba uqale utye usempilweni kwasekuqaleni kokukhulelwa kwakho.

Ngaba ufuna ukwazi ukuba kukuphi ukutya okunokunceda ukuphucula ukukhula kwengqondo yomntwana wakho kwaye kukuncede uhambise umntwana okrelekrele? Siye saqulunqa uluhlu lokutya okwahlukileyo okwe-10 ekufuneka ukutyile!

1. Isipinatshi kunye neminye imifuno eluhlaza eluhlaza

Okokuqala kuluhlu sisipinatshi kunye neminye imifuno eluhlaza. Khange sive sonke ngezibonelelo zesipinatshi kwimpilo yethu iyonke? Ewe, ngexesha lokukhulelwa, imifuno eluhlaza kunye namagqabi, ngakumbi isipinatshi, inokukunika izibonelelo ezingaphezulu. Okokuqala, masiqwalasele ixabiso lesipinatshi lokondla. Inayo i-vitamin folic acid okanye i-folate, kunye nentsimbi, ebalulekileyo ekukhuleni komntwana. Iigram ezili-100 zesipinatshi ziqukethe ii-micrograms ezingama-194 zefolate kunye ne-2.71 mg yesinyithi. Ngaphandle koko, iqulethe i-2.86 gram yeeproteni, i-2.2 gram yefayibha yokutya, ezinye iivithamini (A, B6, B12, C, D, E, K), iiminerali (calcium, magnesium, phosphorus, potassium, sodium, zinc), njl. ^[1]

Kodwa kutheni umntwana wakho efuna i-folic acid kunye nentsimbi? I-acid ye-Folic iyadingeka ukuphindaphindeka kwe-DNA, ivithamini metabolism, kunye nophuhliso olufanelekileyo lwetyhubhu ye-neural, kunye nezinye izibonelelo ezininzi kumama nosana. Yiyo le ityhubhu ye-neural eqhubeka nokukhula iye kwingqondo kwaye ukuze yenze njalo, ifuna isincoko. Ukusilela kwe-folate okanye i-folic acid ngexesha lokukhulelwa kungqinwe ngokwenzululwazi ukuba kunxulunyaniswa neziphene zokuzalwa kosana. ^[Mbini] Intsimbi iyafuneka ekuphuhliseni izicwili ezingekazalwa, ukukhula kweeseli ezibomvu zegazi, ukuhambisa ioksijini kwingqondo yomntwana kunye nothotho lweminye imisebenzi ebalulekileyo. ^[3]

Ukuba zizondlo ezibalulekileyo, ugqirha wakho uya kukuchazela ngentsimbi kunye nezinto ezongezwayo. Nangona kunjalo, ukusebenzisa imifuno enamagqabi aluhlaza njengezipinatshi kuya kunceda ukwandisa i-iron kunye nefolate yokutya ngokwemvelo. Nangona kunjalo, ngaphambi kokufaka okanye ukupheka amagqabi, qiniseka ukuba uyihlamba kakuhle imifuno yakho kwaye ulahle nayiphi na imichiza eyingozi ekhoyo kuyo.

2. Iziqhamo

Iziqhamo ezifreshi ziqulathe iivithamini kunye neeminerali ezininzi ngobuninzi kwaye nangaphezulu, zinencasa kwaye zinokukunceda nakwiminqweno kunye nezinyo elimnandi eliqala ngexesha lokukhulelwa! Ezinye iziqhamo ezisempilweni zibandakanya iiorenji, iiblueberries, iirharnate, ipapaya, iimango, iguava, ibhanana, iidiliya kunye namaapile. Kodwa phakathi kwazo zonke ezi, iiblueberries zithathwa njengezona zibalaseleyo. Kungenxa yokuba zityebile kwii-antioxidants. ^[4]

Kodwa, kutheni ufuna ii-antioxidants? Umzimba wethu kufuneka ubethe ibhalansi phakathi kwesixa se-antioxidants kunye neeradicals simahla ngaphakathi kuwo. Ukwanda kwee-radicals zasimahla kuchaphazela kakubi umzimba kunye nemisebenzi, kubangela uxinzelelo lwe-oxidative. Ngenxa yoko, omnye wemisebenzi emininzi ye-antioxidants kukulwa neeradicals zasimahla.

Ngaphaya koko, ii-radicals ezingaphezulu simahla zinxulunyaniswa nomonakalo wobuchopho kunye nokuphazamiseka kwengqondo ekukhuleni kweentsana kunye neentsana. ^{[5] [6]} Ukutya iiblueberries kuya kukunceda ufumane iqela lama-antioxidants. Ukuba iiblueberries azifikeleleki, ungazama nasiphi na isiqhamo esikhankanywe apha ngasentla okanye uninzi lwamajikijolo. Nangona kunjalo, sukungxama ukufumana idosi yakho ye-antioxidants. Ukungenisa iinxalenye ezincinci.

3. Amaqanda kunye netshizi

Amaqanda akatyebanga kuphela kwiiproteni, kodwa azele ziivithamini kunye neeminerali ezifanelekileyo, ngakumbi ivithamin D. Zine-amino acid ebizwa ngokuba yi-choline. ^{[7] [8]} Itshizi ngomnye umthombo wevithamini D omnandi kwaye usempilweni. Ngoku, zombini ivithamin D, kunye ne-choline, zingqinwe ngokwenzululwazi ukuba zinxibelelene nokukhula kwengqondo kwinqanaba lesibeleko kunye nokusilela kuyo nayiphi na into enokuphazamisa impilo yengqondo yomntwana, kubangele iziphene kunye / okanye ukusebenza okungalunganga kamva ubomi. ^{[9] [10]}

Unokufumana isabelo sakho esifanelekileyo sevithamini D kwiziqhamo okanye ukukhanya kwelanga, nangona ukugcakamela ilanga elininzi bekungayi kuba ngumbono olungileyo ngelixa ukhulelwe.

4. Intlanzi kunye nokutya kwaselwandle

Kuya kufuneka ukuba uve nge-iodine kunye nendima yayo ekugcineni ukusebenza kwengqondo okunempilo. Kuya kufuneka ukhe weva nge-omega 3 fatty acids ekhankanywa nje ngumntu. Kodwa ubusazi ukuba ezi zibini zibaluleke kakhulu kuphuhliso lweemvakalelo nobukrelekrele bomntwana wakho? Ewe, iintlanzi, nangona ingezizo zonke, ziqulathe izondlo ezibini kuzo. Uphononongo lwango-2013 lwafumanisa ukuba ukongezwa kwe-iodine efanelekileyo ngexesha lokukhulelwa, enyanisweni, kunokucima umsebenzi wokungakhubazeki kwengqondo ubukhulu becala. ^{[Shumi elinanye]} Olunye uphononongo luka-2010 lufumene indima ebalulekileyo ye-omega 3 fatty acids kuphuhliso lobuchopho bomntwana. ^[12]

Iintlanzi ezinamanqatha njenge salmon kunye ne-tuna ziqulathe zombini izondlo kwaye zinokutyiwa ngokumodareyitha. Nangona kunjalo, ngelixa usitya intlanzi, kuhlala kungcono ukubuza ugqirha wakho kuqala, kuba ezinye iintlanzi zinokuba ne-mercury kunye nezinto ezinobungozi. Funa ingcebiso kugqirha wakho ngaphambi kokuba utye iintlanzi ngexa lokukhulelwa.

5. iyogathi

Ukanti enye imveliso yobisi etyebile kwiiproteni yiYoghurt. Iiproteni ziyafuneka ngobuninzi kwisibeleko ukuze kuphuhliswe iiseli zemithambo-luvo kunye nomzimba uphela. Ke ngoko unokusebenzisa iiprotheyini ezininzi ngendlela othanda ngayo ngaphandle kokuya ngaphezulu.

Nangona zininzi izinto zokutya ezityebile kwiiproteni, iyogathi inesibonelelo esongeziweyo sokuba iprobiotic, oko kuthetha ukuba ikhuthaza ukukhula kweebhaktiriya ezilungileyo ezifunwa ngumzimba [13]. Ke ukuba ujonge ukuhambisa umntwana okrelekrele kwaye okrelekrele, ungathanda ukuqala ukusebenzisa i-yogurt esempilweni, ngakumbi iyogathi yamaGrike, yonke imihla.

6. Iiamangile

Iiamangile ngokwesintu ziyaziwa njengokutya kwengqondo. Baye bathengiswa ngakumbi ngokusekwe kuloo mgangatho wabo kwaye konke kufanelekile. Ukuba sempilweni, okumnandi kwaye kuluncedo, akukho ndlela inye ekufuneka uzifumane. Ngaba uyazi ukuba iigram ezili-100 ze-almond ziqulathe iikhilogrem ezingama-579, iigramu ezingama-21 zeeproteni, i-12.5 yeegram zentsinga yokutya, ii-micrograms ezingama-44 ze-folate kunye ne-3.71 mg yesinyithi kunye nezinye iivithamini kunye neeminerals ^[14] Unokuba ne-almonds eluhlaza okomhlaza yonke imihla njengoko iya kukunceda ukuhambisa umntwana olumkileyo kunye nobukrelekrele!

7. IiWalnuts

Iziqhamo ezomileyo kunye namandongomane, kuyo yonke le minyaka, ibiphantse kulo lonke uluhlu malunga ne-omega 3 fatty acids. Kwaye ii-walnuts azikho ngaphandle kwayo. Njengama-almonds, ii-walnuts zikwangumthombo otyebileyo weeproteni, iicarbohydrate, ifayibha yokutya, amandla, iivithamini, iiminerali kunye ne-omega-3 fatty acids efunekayo ekukhuleni kwengqondo okuzinzileyo nokukhawulezayo. ^{[Shumi elinantlanu]} Ngapha koko, ziqulathe i-0 milligrams ye-cholesterol kwaye zingqinwe ngokwenzululwazi ukuphucula iprofayili yegazi lipid. ^[16] Ke bobabini umama nomntwana bayangenelwa kule nut emangalisayo.

8. Imbewu yamathanga

Kuya kufuneka uzibuze ukuba kutheni le nto sithetha ngembewu yethanga hayi ithanga lilonke. Ngokwenyani, kubandakanya imbewu yethanga ekutyeni okukhulelweyo kunokuba yindlela efanelekileyo yokongeza zonke izondlo kumzimba womntwana wakho. Banomgaqo-siseko ongaphezulu okanye ongaphantsi weeproteni, ifayibha, iivithamini kunye neeminerali njengakwimeko yeeamangile kunye nee walnuts, kwaye zikwanazo ne-antioxidants elawula ukusebenza ngokukhululekileyo. ^[17]

9. Iimbotyi Neelentile

Ukuba ungaphezulu komntu we-legume-kwaye ukhetha ukutya uninzi lweembotyi ngexesha lokukhulelwa, qiniseka ukubandakanya iimbotyi kunye neelensi njengoko ziqulathe zonke okanye uninzi lweevithamini kunye neeminerals ezikhankanywe kweli nqaku. Xa kuthelekiswa neelentile, iimbotyi ngokuqinisekileyo zinomphetho. Nangona kunjalo, unokukhetha enye kuzo kwaye uzifake kuninzi ekutyeni kwakho ukuze ubeleke umntwana okrelekrele. ^{[18] [19]}

10. Ubisi

Izibonelelo zokusela ubisi azinakugxininiswa ngokwaneleyo. Yiyo loo nto, nasemva kokuzalwa, ngexesha lobudala obukhulayo, abazali babonelela ngobisi lwabantwana babo. Nangona iipesenti ezingama-89 zobisi ngokusisiseko ingumxholo wamanzi, iipesenti ezili-11 eziseleyo zigcwele izakha-mzimba. Inee-3.37 iigrem zeeproteni, i-125 mg calcium, kunye ne-150 yeegram zepotassium kunye nezinye izondlo ezininzi eziqinisekileyo zokukhulisa umntwana okhulayo kunye neemfuno zengqondo ekhulayo. ^{[Amashumi amabini]} Ukusela ubisi ngexesha lokukhulelwa kuya kuwonyusa kakhulu amathuba akho okuhambisa umntwana omnandi!

Ke, ezi yayizizinto zokutya ezili-10 eziza kunceda ukukhulisa ukukhula kwengqondo yomntwana wakho ongekazalwa esibelekweni. Kodwa ukutya oku kutya kuphela akuyi kunceda. Oku kuyakusebenza kuphela ukuba ugcina indlela yokuphila esempilweni ngokwakho. Yitya ukutya okusempilweni kwaye ungene kakhulu kulwelo olusempilweni. Zilolonge uze uzilolonge ukuze uhlale womelele. Ukwenza umthambo ayisi kunceda kuphela ekuhambiseni umntwana, kodwa kuyanceda ekuphuhliseni ingqondo yomntwana.

Iqinisekisiwe ngokwenzululwazi ngophando lowama-2012 ukuba ukuzilolonga komama kuphucula ukusebenza kwengqondo kwembewu . ^{[amashumi amabini ananye]} Kunqande izinto ezingenampilo ezinje ngotywala, ukutya okungenamsoco, njl. Ungathetha okanye ufunde amabali xa usenza inkqubela phambili ekukhulelweni kwakho. Kwakhona, nokuba kwenzeka ntoni, uxinzelelo oluncinci kukukhulelwa okuneziqhamo kunye neziqhamo!

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