Amathiphu awusizo angama-16 Wabadli Abakhethiweyo

-Delile

• 1. Yiba Nobuciko Namarisiphu Nokwethulwa
• 2. Yiba Isibonelo Esihle Sokudla Enganeni Yakho
• 3. Qala Ngokuthanda Okuncane
• 4. Vuza Ingane Yakho Ngendlela Efanele
• 5. Khipha Ukungezwani Kokudla
• 6. Khumbula ukuthi Nguwe Ophethe
• 7. Thola Izingane Zakho Zibandakanyeke Ekuhleleni nasekuphekeni kwesidlo
• 8. Yiba Nesineke Ngesidla Sakho Sokukhetha
• 9. Yenza Isikhathi Sokudla Sijabulise
• 10. Sika iziphazamiso ngesikhathi sokudla
• 11. Qhubeka Nikeza Ingane Yakho Ukudla Okusha
• 12. Sebenzisa Amasu Okudla Okunengqondo
• 13. Naka Izintandokazi Zokunambitha Nokwakheka Kwengane Yakho
• 14. Nciphisa Ukudla Amakhekhe Okungenampilo
• 15. Khuthaza Ukudla Nabangane
• 16. Thola Usizo Kuchwepheshe
• Okusemqoka

Ngenkathi ungacabanga ukuthi uwedwa emzabalazweni wokwenza ingane yakho izame ukudla okusha, abazali abaningi banenkinga efanayo.

Eqinisweni, ucwaningo luye lwathola ukuthi abazali abangafika ku-50% babheka izingane zabo ezinkulisa ukuba ngabadli bokukhetha ().

Ukusebenzelana nezingane ezidla ngokukhetha kungakhathaza, ikakhulukazi uma ungaqiniseki ngezindlela eziphumelelayo neziphephile zokwandisa okuthandwa yingane yakho ngokudla.

Futhi, izingane ezikhawulelwe ekudleni okumbalwa kuphela zisengozini yokungatholi inani elifanele nezinhlobonhlobo zezakhamzimba ezidingwa yimizimba yazo ekhulayo.

Izindaba ezimnandi ukuthi kunezindlela eziningi ezisuselwa ebufakazini zokuncenga ingane yakho ukuthi izame, yamukele futhi ijabulele nokudla okusha.

Nawa amathiphu awusizo angama-16 wokuzama ngomuntu okhetha ukudla.

1. Yiba Nobuciko Namarisiphu Nokwethulwa

Ezinye izingane zingase zikhutshwe ukuthungwa noma ukubukeka kokudla okuthile.

Yingakho ukwenza ukudla kubonakale kukhanga enganeni yakho kubalulekile lapho ukubenza bazame izitsha ezintsha.

Isibonelo, ukwengeza amaqabunga ambalwa wesipinashi noma i-kale ku-smoothie enemibala ekhanyayo yengane yakho kuyindlela enhle yokwethula imifino enamaqabunga.

Imifino eqoshiwe efana nopelepele, izaqathe, u-anyanisi namakhowe kungangezwa kalula kuzindlela zokupheka ezilungele izingane njengamasoso we-pasta, i-pizza nesobho.

Enye indlela yokwenza ukudla kubonakale kumnandi ezinganeni ukuzethula ngendlela ejabulisayo nenobuciko, ngokwesibonelo ngokusebenzisa abasiki bamakhukhi bezinkanyezi ukwenza izithelo nemifino emisha ibe yimimo yobumnandi.

2. Yiba Isibonelo Esihle Sokudla Enganeni Yakho

Yize ungaqapheli, izingane zakho zithinteka ekukhetheni kwakho kokudla.

Izingane zifunda ngokudla nokuncamelayo kokudla ngokubuka izindlela zokudla zabanye.

Eqinisweni, ucwaningo lukhombisa ukuthi izingane ezincane maningi amathuba okuthi zikwamukele ukudla okusha lapho abanye abaseduze kwabo nabo bedla lokho kudla ().

Ucwaningo olwenziwe emindenini eyi-160 luthole ukuthi izingane ezibona abazali bedla imifino besidla kanye nesaladi eluhlaza okotshani ngesidlo sakusihlwa kungenzeka kakhulu ukuthi bahlangabezane nezincomo zansuku zonke zezithelo nemifino kunezingane ezingazange ().

Zama ukwandisa ukudla kwakho okunempilo okufana nemifino futhi ukujabulele ekudleni nanjengokudla okulula phambi kwengane yakho.

Ukwenza ukudla okunempilo okujwayelekile emndenini wakho nokuvumela izingane zakho zikubone udla ukudla okunomsoco kungazisiza zithole ukuzethemba kokukuzama nazo.

3. Qala Ngokuthanda Okuncane

Kujwayelekile ukuthi abazali bafune ukondla izingane zabo izingxenye ezithandekayo ukuqinisekisa ukuthi bathola amakhalori abawadingayo.

Kodwa-ke, lapho uzama ukudla okusha, okuncane kungaba ngcono.

Ukunikeza izingane izingxenye ezinkulu kungabakhungathekisa futhi kubenze bakwenqabe ukudla ngoba nje ukuphaka kukhulu kakhulu.

Lapho uzama ukudla okusha, qala ngesamba esincane bese usethula ngaphambi kwezinye izinto ezithandwa kakhulu.

Isibonelo, dlela uphizi ambalwa ukuze ingane yakho izame ngaphambi kwesidlo sakusihlwa asithandayo se-lasagna.

Uma zenza kahle ngengxenye encane, khulisa kancane inani lokudla okusha ekudleni okulandelayo kuze kufinyelelwe usayizi ojwayelekile wokuphaka.

4. Vuza Ingane Yakho Ngendlela Efanele

Imvamisa, abazali balinga izingane ukuthi zizame ukudla okusha ngokuthembisa umklomelo wophudingi noma ozokuphatha ngokuhamba kwesikhathi.

Kodwa-ke, le kungenzeka ukuthi akuyona indlela engcono yokwandisa ukwamukelwa kokudla.

Ukusebenzisa ukudla okungenampilo njenge-ayisikhilimu, ama-chips noma i-soda njengomvuzo kungaholela ezinganeni ukuthi zidle inani eliningi ngokweqile lama-calories futhi zidle lapho zingalambile ngempela.

Ochwepheshe basikisela ukuthi ukusebenzisa imivuzo engeyona yokudla ukukhuthaza ukwamukelwa kokudla kungcono kakhulu.

Ukumane usebenzise ukuncoma ngomlomo ukwazisa izingane ukuthi uyaziqhenya ngazo kungenye yezindlela.

Izitika, amapensela, isikhathi esingeziwe sokudlala noma ukuvumela ingane yakho ukuthi ikhethe umdlalo oyintandokazi ezowudlala ngemuva kwesidlo sakusihlwa kuyizibonelo zemivuzo ehlobene nokudla ongayisebenzisa ukukhuthaza ukwamukelwa kokudla.

5. Khipha Ukungezwani Kokudla

Yize ukudla okukhethwayo kujwayelekile ezinganeni, kuwumqondo omuhle ukukhipha ukungabekezelelani kokudla kanye ne-allergies futhi.

Ngenkathi ukungezwani komzimba kunezimpawu ezicacile ezifana nokuqubuka, ukulunywa nokuvuvukala kobuso noma umphimbo, ukungabekezelelani kungaba nzima ukukuthola ().

Qaphela lokho ingane yakho enqaba ukukudla ngokukubhala phansi encwadini.

Uma ingane yakho ivame ukukugwema ukudla okufana nemikhiqizo yobisi, ukudla okuqukethe imifino ye-gluten noma ye-cruciferous, kungenzeka ukuthi ibhekene nezimpawu ezingathandeki ezihlobene nokungabekezelelani kokudla.

Buza ingane yakho ukuthi kukhona yini ukudla okubenza bazizwe benesicanucanu, bequnjelwe noma begula nganoma iyiphi indlela futhi uthathe impendulo yabo ngokungathi sína.

Uma ucabanga ukuthi ingane yakho ingaba nokungezwani kokudla noma ukungabekezelelani, khuluma nodokotela wezingane wengane yakho ukuze nixoxe ngenkambo engcono kakhulu yokwenza.

6. Khumbula ukuthi Nguwe Ophethe

Izingane zingakholisa kakhulu, yingakho kubalulekile ukuthi abazali bakhumbule ukuthi kufanele baphathe.

Abadlayo abathanda ukudla bavame ukucela ukudla okuthile, noma ngabe wonke umndeni udla okunye.

Kunconywa ukuthi abazali banikele ngokudla okufanayo kuwo wonke umndeni futhi bangabhekeli izingane ezikhethiwe ngokuzenza isidlo esihlukile.

Cela izingane zihlale kuso sonke isidlo bese zikhuluma nazo ngezinongo ezahlukahlukene, ukwakheka nezinto ezithandwayo epuletini.

Ukuphaka ukudla okuqukethe kokubili ukudla okusha kanye nokudla ingane yakho ekujabulelayo kakade kuyindlela engcono yokukhuthaza ukwamukelwa ngaphandle kokufaka izicelo zazo ngokuphelele.

7. Thola Izingane Zakho Zibandakanyeke Ekuhleleni nasekuphekeni kwesidlo

Enye yezinto ezibaluleke kakhulu ongayenza nezingane ukukhulisa intshisekelo yazo ekudleni ukuzibandakanya ekuphekeni, ekuthengeni nasekukhetheni ukudla.

Ukuletha izingane esitolo bese uzivumela ukuba zikhethe izinto ezimbalwa ezinempilo abangathanda ukuzizama kungenza isikhathi sokudla sibe mnandi futhi sithokoze ngenkathi kubanikeza nokuzethemba.

Vumela izingane zikusize ukuhlanganisa ukudla kanye nokudla okulula ngokuziqedela imisebenzi ephephile efanele iminyaka yazo, njengokuwasha noma ukuhluba umkhiqizo noma ukuhlela ukudla ezitsheni.

Ucwaningo lukhombisa ukuthi izingane ezibambe iqhaza ekulungiseleleni ukudla zinamathuba amaningi okudla imifino namakhalori ngokujwayelekile kunalezo ezingezona ().

Futhi, uzobe ubasiza ukuthuthukisa ikhono abangalisebenzisa impilo yabo yonke - ukulungiselela ukudla okunempilo.

8. Yiba Nesineke Ngesidla Sakho Sokukhetha

Izingane zidinga ukubekezela kuyo yonke imikhakha yempilo, ikakhulukazi uma kukhulunywa ngokuthandwa kokudla.

Abazali kufanele baduduzeke ngokwazi ukuthi izingane eziningi ezithathwa njengezingadli ngokweqile ziyayikhipha le mfanelo kungakapheli iminyaka embalwa.

Ucwaningo olwenziwe ezinganeni ezingaphezu kuka-4,000 luthole ukuthi ukwanda kokudla okukhethiwe kwakungu-27.6% eneminyaka engu-3 kepha kwaba ngu-13.2% kuphela eneminyaka engu-6 ().

Ucwaningo luphakamisa nokuthi ukucindezela ingane yakho ukuthi idle ukudla kungakhuphula ukukhetha futhi kubangele ingane yakho ukuthi idle kancane ().

Noma ukubhekana nomuntu okhetha ukudla kungakhathaza, ukubekezela kubalulekile lapho uzama ukwandisa ukudla kwengane yakho nokwandisa okuthandayo ngokudla.

9. Yenza Isikhathi Sokudla Sijabulise

Ukwakha indawo emnandi nengenayo ingcindezi lapho udla ukudla kubalulekile lapho usebenza nomuntu okhetha ukudla.

Izingane ziyakwazi ukuzwa lapho kukhona ukungezwani emoyeni, okungadala ukuthi zivale futhi zenqabe ukudla okusha.

Vumela izingane, ikakhulukazi ezincane, zihlole ukudla ngokuthinta nokunambitha ngaphandle kokukhungatheka ngakho.

Kungathatha izingane isikhathi eside kunalokho okulindele ukuqeda ukudla kwazo noma ukunambitha isithako esisha futhi ukusekelwa kuzozisiza zizizwe zikhululekile.

Kodwa-ke, ochwepheshe bancoma ukuthi ukudla akufanele kuthathe isikhathi esingaphezu kwemizuzu engama-30 nokuthi kulungile ukususa ukudla ngemuva kwalesosikhathi ().

Ukwethula ukudla ngendlela emnandi kungenye indlela yokwenza ingane yakho inentshisekelo ekudleni.

Ukuhlela ukudla kube yimilo noma izibalo ezingenangqondo nakanjani kuletha ukumamatheka ngesikhathi sokudla.

10. Sika iziphazamiso ngesikhathi sokudla

Abazali kufanele bakhe indawo engenaziphazamiso ezinganeni zabo ngesikhathi sokudla nangokudla okulula.

Yize kungaba yisilingo ukuvumela ingane yakho ibuke i-TV noma idlale umdlalo ngesikhathi sokudla, akuwona umkhuba omuhle ongadaleka ngabadli bokukhetha.

Hlala njalo nezingane etafuleni lokudlela lapho uphaka ukudla noma ukudla okulula. Lokhu kunikeza ukungaguquguquki futhi kubazise ukuthi le yindawo yokudlela, hhayi ukudlala.

Ukuqinisekisa ukuthi ingane yakho ihleli kahle, qiniseka ukuthi itafula lokudlela lisezingeni lesisu, usebenzisa isihlalo sokulekelela uma kunesidingo.

Vala ithelevishini bese ubeka amathoyizi, izincwadi nezinto ze-elekthronikhi ukuze ingane yakho ikwazi ukugxila emsebenzini owenziwayo.

11. Qhubeka Nikeza Ingane Yakho Ukudla Okusha

Yize ungahle ungacabangi ukuthi ingane yakho izokwamukela ukudla okusha, kubalulekile ukuqhubeka nokuzama.

Ucwaningo luphakamisa ukuthi izingane zingadinga ukuchayeka okungafika kokungu-15 ekudleni okusha ngaphambi kokwamukela ().

Yingakho abazali kungafanele baphonse ithawula noma ngabe ingane yabo yenqabe kaningi ukudla okuthile.

Veza ingane yakho kaningi ekudleni okusha ngokunikela ngemali encane yayo kanye nokuphaka ukudla abakuthandayo vele.

Nikeza ukunambitheka okuncane kokudla okusha, kodwa ungakuphoqi uma ingane yakho yenqaba ukuthatha ukunambitha.

Ukuvezwa okuphindaphindiwe kokudla okusha ngendlela engaphoqeleli kuboniswe kuyindlela engcono kakhulu yokwazisa ukwamukelwa kokudla ().

12. Sebenzisa Amasu Okudla Okunengqondo

Ukwenza ingane yakho ikhumbule futhi inake imizwa yendlala nokusutha kungaholela kuzinguquko ezinhle kudliwayo okhethwayo.

Esikhundleni sokuncenga ingane ukuthi idle ukulunywa okumbalwa, mbuze ukuthi uzizwa kanjani.

Imibuzo efana nokuthi "Ingabe isisu sakho sinendawo yokuluma futhi?" noma "Ingabe lokhu ukunambitheka Yummy kuwe?" nikeza umbono wengane ngokuthi ulambe kanjani nokuthi uhlangabezana kanjani nokudla.

Futhi kuvumela izingane ukuthi zihambisane kakhulu nemizwa yendlala nokusutha.

Hlonipha ukuthi ingane yakho inephuzu lokugcwala futhi ungayikhuthazi ukuthi idle idlule lelo phuzu.

13. Naka Izintandokazi Zokunambitha Nokwakheka Kwengane Yakho

Njengabantu abadala, izingane zinezintandokazi zokuthanda nezinto ezithile.

Ukuqonda ukuthi yiziphi izinhlobo zokudla izingane zakho ezikuthandayo ezingakusiza ukuthi uzinikeze ukudla okusha okungenzeka bakwamukele.

Isibonelo, uma ingane ithanda ukudla okunoshukela njengama-pretzels nama-apula, ingahle ikhethe imifino eluhlaza engathi ukuthungwa kokudla okulula okuthandayo kunokuba imifino ethambile nephekiwe.

Uma ingane yakho ithanda ukudla okuthambile okufana ne-oatmeal nobhanana, nikela ngokudla okusha okunokuthungwa okufanayo njengamazambane aphekiwe.

Ukwenza imifino ihehe kakhudlwana kumuntu okhetha ukudla ngezinyo elimnandi, phonsa ukudla okufana nezaqathe kanye ne-butternut squash ngesiraphu ye-maple noma uju ngaphambi kokupheka.

14. Nciphisa Ukudla Amakhekhe Okungenampilo

Uma ingane yakho ingadla ukudla okungenampilo njengama-chips, uswidi nesoda, kungaba nomthelela omubi ekudleni.

Ukuvumela izingane zigcwalise usuku lonke ngokudla okulula kungazenza zingathandi ukudla lapho kufika isikhathi sokudla.

Nikeza ukudla okunempilo nokudla okulula ngezikhathi ezithile njalo emahoreni ama-2-3 usuku lonke.

Lokhu kuvumela izingane ukuba zihlakulele isifiso sokudla ngaphambi kokudla kwazo okulandelayo.

Phakela iziphuzo noma ukudla okunjengobisi noma isobho ekugcineni, hhayi ekuqaleni kokudla, ukuvimbela ingane ukuthi igcwale ngokweqile ngaphambi kokuqala ukudla.

15. Khuthaza Ukudla Nabangane

Njengabazali, ontanga bangathonya ukudla kwengane.

Ukuba nezingane kudla ukudla nezingane ezingontanga yazo ezingabantu abadla ubukhali kakhulu kungazisiza zikhuthazeke ngokwengeziwe ukuzama ukudla okusha.

Ucwaningo lukhombisa ukuthi izingane zinamathuba amaningi okuthi zidle ama-calories amaningi futhi zizame ukudla okuningi lapho zidla nezinye izingane ().

Uma uphekela ingane yakho nabangane bayo, zama ukufaka ukudla okumbalwa okusha kanye nokudla okuthokozelwa yingane yakho.

Ngokubuka ezinye izingane zizama ukudla okusha, kungakhuthaza umuntu odla ukudla okukhethayo ukuthi akuzwe nakho.

16. Thola Usizo Kuchwepheshe

Ngenkathi ukudla okukhethiwe ezinganeni kuvamile, kunezimpawu ezithile zokuxwayisa ezingakhombisa inkinga ebucayi kakhulu.

Uma ubona amanye ala mafulegi abomvu lapho ingane yakho idla, xhumana nodokotela wakho ukuze akusize ():

• Kunzima ukugwinya (i-dysphagia)
• Ukukhula kancane kancane nentuthuko
• Ukuhlanza noma uhudo
• Ukukhala lapho udla, okukhombisa ubuhlungu
• Kunzima ukuhlafuna
• Ukukhathazeka, ulaka, ukuphinda usebenzise izinzwa noma izindlela zokuziphatha eziphindaphindayo, ezingakhombisa i-autism

Ngokwengeziwe, uma uzizwa ukuthi udinga okokufaka kwengcweti ekuziphatheni kokukhetha ukudla kwengane yakho, thintana nodokotela wezingane noma usolwazi wezokudla obhalisiwe ogxile ezinganeni.

Ochwepheshe bezokunakekelwa kwezempilo banganikeza ukuholwa nokusekelwa kubo bobabili abazali nezingane.

Okusemqoka

Uma ungumzali womuntu okhetha ukudla, yazi ukuthi awuwedwa.

Abazali abaningi banenkinga yokwenza ingane yabo yamukele ukudla okusha, futhi inqubo ingaba nzima.

Lapho usebenza nomuntu okhetha ukudla, khumbula ukuzola bese uzama amanye amathiphu asekelwe ebufakazini abhalwe ngenhla.

Ngendlela efanele, ingane yakho izokhula yamukele futhi yazise izinhlobo eziningi zokudla ngokuhamba kwesikhathi.