Ukusekela ingane yakho ngokulahlekelwa isisindo

Isinyathelo sokuqala ekusizeni ingane yakho ukuba ifinyelele esisindweni esinempilo ukukhuluma nomhlinzeki wayo wezokunakekelwa kwempilo. Umhlinzeki wengane yakho angabeka imigomo enempilo yokwehlisa isisindo futhi asize ngokuqapha nokusekelwa.

Ukuthola ukwesekwa okuvela kubangani nomndeni nakho kuzosiza ingane yakho ukuthi yehle emzimbeni. Zama ukwenza wonke umndeni ukuthi ujoyine uhlelo lokwehlisa isisindo, noma ngabe ukwehlisa isisindo akuyona inhloso yawo wonke umuntu. Izinhlelo zokwehlisa isisindo sezingane zigxila kwimikhuba yokuphila enempilo. Wonke amalungu omndeni angazuza ngokuba nezindlela zokuphila ezinempilo.

Ncoma futhi uklomelise ingane yakho lapho yenza ukukhetha okuhle kokudla futhi ibamba iqhaza emisebenzini enempilo. Lokhu kuzobakhuthaza ukuthi baqhubeke nakho.

• Ungakusebenzisi ukudla njengomvuzo noma isijeziso. Isibonelo, UNGANIKI ukudla uma ingane yakho yenza imisebenzi yasekhaya. UNGAKUGODI ukudla uma ingane yakho ingawenzi umsebenzi wesikole.
• UNGAZIJAYI, ungaklolodeli, noma ubeke phansi izingane ezingakhuthazekile ohlelweni lwazo lokwehlisa isisindo. Lokhu ngeke kubasize.
• UNGAPHUMELE ingane yakho ukuthi idle konke ukudla okusepuletini lakhe. Izinsana, izingane kanye nentsha kudingeka bafunde ukuyeka ukudla lapho besuthi.

Into engcono kakhulu ongayenza ukugqugquzela izingane zakho ukuba zinciphise isisindo ukuthi wehlise isisindo sakho, uma udinga. Hola indlela bese ulandela iseluleko obanikeza sona.

Zama ukudla njengomndeni.

• Yibani nokudla lapho amalungu omndeni ehlala phansi akhulume ngosuku.
• Setha imithetho ethile, njengokuthi kungabikho nkulumo noma ukugconwa okuvunyelwe.
• Yenza ukudla komndeni nakho okuhle.

Pheka ukudla ekhaya bese ubandakanya izingane zakho ekuhlelweni kokudla.

• Vumela izingane zisize ukulungisa ukudla uma zikhule ngokwanele. Uma izingane zakho zisiza ukunquma ukuthi yikuphi ukudla ezizokupheka, maningi amathuba okuthi zikudle.
• Ukudla okwenziwe ekhaya kuvame ukuba nempilo kunokudla okusheshayo noma ukudla okulungiselelwe. Bangakongela nemali.
• Uma umusha ekuphekeni, ngokujwayeza kancane, ukudla okwenziwe ekhaya kunganambitha kangcono kunokudla okusheshayo.
• Thatha izingane zakho uyothenga ukudla ukuze zifunde ukwenza izinqumo ezinhle zokudla. Indlela engcono kakhulu yokugcina izingane zingadli ukudla okungenamsoco noma okunye ukudla okulula okungenampilo ukugwema ukuba nalokhu kudla endlini yakho.
• Ungalokothi uvumele noma yikuphi ukudla okulula okungenampilo noma amaswidi kungahle kuholele ekutheni ingane yakho yeqe lokhu kudla. KULUNGILE ukuvumela ingane yakho ukuthi idle ukudla okungenampilo ngezikhathi ezithile. Isihluthulelo ibhalansi.

Siza izingane zakho zigweme ukudla okulingayo.

• Uma unokudla okufana namakhukhi, ama-chips noma u-ayisikhilimu endlini yakho, kugcine lapho kunzima ukukubona noma ukukufinyelela khona. Beka u-ayisikhilimu ngemuva kwefriji namachips eshalofini eliphezulu.
• Hambisa ukudla okunempilo uye phambili, ezingeni leso.
• Uma umndeni wakho ungadla ubukele i-TV, faka ingxenye ethile yokudla esitsheni noma epuletini kumuntu ngamunye. Kulula ukudla ngokweqile kusuka ephaketheni.

Izingane zesikole zingafaka ingcindezi komunye nomunye ukuze zikhethe kabi ukudla. Futhi, izikole eziningi azihlinzeki ngezinketho zokudla okunempilo.

Fundisa izingane zakho ukugwema iziphuzo ezinoshukela emishini yokuthengisa esikoleni. Cela izingane zakho zilethe amabhodlela azo amanzi esikoleni ukuzikhuthaza ukuthi ziphuze amanzi.

Pakisha isidlo sasemini ekhaya ukuze ingane yakho izokuletha esikoleni. Faka okulula ukudla okunempilo ingane yakho engabelana ngakho nomngani.

• Ukudla okusheshayo

UGahagan S. Ukukhuluphala ngokweqile nokukhuluphala ngokweqile. Ku: Kliegman RM, St Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. Incwadi kaNelson Yezingane. Umhlaka 21. IPhiladelphia, PA: Elsevier; 2020: isahluko 60.

I-Hoelscher DM, i-Kirk S, i-Ritchie L, i-Cunningham-Sabo L; IKomidi Lezikhundla ze-Academy. Isikhundla se-Academy of Nutrition and Dietetics: ukungenelela kokuvimbela nokwelashwa kokukhuluphala ngokweqile kwezingane nokukhuluphala. Ukudla kuka-J Acad Nutr. 2013; 113 (10): 1375-1394. I-PMID: 24054714 www.ncbi.nlm.nih.gov/pubmed/24054714.

UMarcdante KJ, uKliegman RM. Ukukhuluphala ngokweqile. Ku: UMarcdante KJ, uKliegman RM, ama-eds. UNelson Essentials Pediatrics. Umhlaka 8. IPhiladelphia, PA: Elsevier; 2019: isahluko 29.

IMartos-Flier E. Ukulawulwa kokudla ne-thermogenesis. Ku: Jameson JL, De Groot LJ, de Kretser DM, et al, abahleli. I-Endocrinology: Eyabantu Abadala Neyengane. Umhla wesi-7. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 25.

• I-cholesterol ephezulu ezinganeni nasentsheni