Isikhangiso sokuthi yilokho odlayo sisebenza kubantu abadala kanye nezingane ngokufanayo. Kuyiqiniso uma kuziwa ezinhlotsheni zokudla esikudlayo kanye nokudla kwalokhu esikudlayo. Inhlanganisela ingaba nethonya elikhulu emzimbeni nasesiswini somzimba, okungcono noma esibi kakhulu.
Amaphethini Amandisa Ingozi Yokukhulelwa Kwamabantwana
Izingane ezinemikhuba yokudla okungaqondakali, i-nosh njalo lapho ingalamba (ngezizathu ezingokomzwelo, isibonelo), futhi idla ukudla okuningi okungenamsoco cishe amathuba okuthola isisindo esiningi futhi ibe nesikhathi esinzima ukuyilahlekelwa.
Amaphethini aqondile ahlukumeza:
- Ukudla okuningi kokudla okusheshayo nokudla okunamafutha. Ngenxa yokuthi kunamafutha amaningi, usawoti, noshukela-kanye nama-calories aphezulu-ukudla okuvamile okudla okusheshayo kunika umntwana iphasi eliphuthumayo ukuze athole isisindo. Kuyafana nokudla okunamafutha aphezulu. Esicwaningweni esithinta izingane ezingu-1,203, abacwaningi base-UK bathola ukuthi labo abanamafutha aphezulu kakhulu abadla eminyakeni engu-5 no-7 babenama-2 ½ kuya kwezingu-4 amathuba amaningi okuba ngaphezulu ngokweqile ngaminyaka engu-9 kunezontanga zabo ezitholayo kakhulu.
- Ukukhonza izingxenye ezinkulu kakhulu. Ngokuvamile, lapho izingane zikhishwa ngaphezulu, zidla okuningi. Eqinisweni, ucwaningo oluvela eBaylor College of Medicine lwathola ukuthi ukuphindaphindiwe kwezindawo ezingenabantwana bezikole zasenkulisa kanye nokudla okudliwayo esikhathini esingamahora angu-24 kwandise ukusetshenziswa kwekhalori ngamaphesenti angu-23. Lezi khalori ezengeziwe zinganezela ngokushesha kumaphilisi amaningi.
- Ukuphuza ama-juice amaningi kanye nama-sodas. Iziphuzo ezinoshukela zipakisha ama-khalori amaningi futhi azigcwalisani izingane ngendlela okudla ngayo. Ngakho akumangazi ukuthi ucwaningo seluthole uxhumano phakathi kokusetshenziswa kwesiphuzo soshukela nokuzuza kwesisindo. Esifundweni sika-2013 esabandakanya izingane ezingu-9 600 ezineminyaka engama-2 no-5 ubudala, abacwaningi eNyuvesi yaseVirginia School of Medicine bathola ukuthi labo abadla iziphuzo ezinoshukela njalo lapho beneminyaka engama-5 babengamaphesenti angama-43 amathuba okuba abakhuluphele kunabo ontanga abalahla kusuka iziphuzo eziyishukela.
Amaphethini Awenza Ukunciphisa Ubungozi Bobukhulu Bomntwana
Ukunamathela ngokuyinhloko ukudla okunempilo-imifino, izithelo, okusanhlamvu okugcwele, ubhontshisi kanye nemifino, amaprotheni aphilile, imikhiqizo yobisi ephansi, namantongomane kanye nembewu-ekusebenzeni ubukhulu obufanele iminyaka yobudala nemisebenzi yomsebenzi kuyokwandisa amathuba noma uzogcina isisindo esinempilo manje nasesikhathini esizayo.
Amaphethini acacile abasiza:
- Ukudla kwasekuseni. Ukuba nesidlo sasekuseni kuyindlela enempilo yokuqala usuku: Lisiza ukuthuthukisa umzimba omncane nezingqondo, ukuvimbela ukudla okudliwayo ngesikhathi semini, nokubeka ithoni yokudla okunomsoco nsuku zonke. Ngakho-ke akumangazi ukuthi ucwaningo luye lwathola ukuthi intsha edla isidlo sasekuseni nsuku zonke ayinamathuba okuba ngokweqile noma ngokweqile futhi amathuba okusebenza ngokomzimba.
- Ukudla okuningi kokudla okutshalwe ezitshalweni. Lokho kusho izithelo, imifino, izithelo zomzimba, okusanhlamvu okugcwele, amantongomane, kanye nembewu-ukudla okunomsoco kakhulu, ukugcwalisa, futhi okuncane kakhulu kwamakholori uma kudliwa ngamanani afanele. Esikhathini sokutadisha kwakamuva okubandakanya izingane ezingu-3 911, abacwaningi bahlola ukubunjwa komzimba wabo oneminyaka engu-9 no-11 futhi balandela imikhuba yabo yokudla phakathi. Izingane ezazidla isinkwa esiphezulu, izithelo nemifino zathola amafutha omzimba kancane kancane kunabantwana abajwayele ukudla okubandakanya ukudla okucutshungulwayo neziphuzo ezithambile. Ngokufanayo, ucwaningo oluvela e-Italy lithola ukuthi izingane, ezineminyaka emibili kuya kweyishumi, ezinokusetshenziswa kakhulu kwemifino kanye nezinhlamvu ezigcwele zinengozi engamaphesenti angama-31 okuba nomzimba okhuluphele noma okhuluphele.
- Ukuvumela izingane zizinqume ukuthi zingakanani ukudla. Uma izingane zivunyelwe ukudla kuze kube yilapho sezigcinile, kunokuba ziphoqelelwe ukuhlanza amapuleti azo, zibasiza ukuba bahlale bexhumana nezinsimba zomzimba zabo kanye nesignali zomzimba. Lokhu kungabasiza ukuba bagweme umkhuba wokudla ngokweqile, okungaholela ekutheni kube nesisindo esingenampilo.
- Ukudla komndeni njalo ngangokunokwenzeka. Izingane kanye nentsha edla ukudla okuningi nemindeni yabo ngokuvamile idla ukudla okunempilo, okunganciphisa ingozi yokuba ngokweqile noma yokugqwala noma ukuthuthukisa ukukhathazeka kokudla, ucwaningo lubonisa. I-hitch yilezi: Ukudla okunempilo kufanele kukhonjiswe futhi kufanele kube khona indawo enokuthula. Ukudla ukudla okusheshayo njengomndeni noma ukubukela i-TV phakathi nokudla kungadambisa lemiphumela emihle.
Imithombo:
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Pala V, Lissner L, Hebestreit A, Lanfer A, Sieri S, Siani A, Huybrechts I, Kambek L, Molnar D, Tornaritis M, Moreno L, Ahrens W, Krogh V. Amaphethini okudla kanye nokuguquka kwesikhathi eside emzimbeni wabantwana baseYurophu : isifundo sokulandelela ku-IDEFICS iqembu lezintambo eziningi. Journal European of Nutrition Clinic, Okthoba 2013; 67 (10): 1042-9.
Smith AD, Emmett PM, Newby PK, Northstone K. Amaphethini okudla kanye nezinguquko ekubunjweni komzimba ezinganeni eziphakathi kweminyaka engu-9 no-11. Ukudla nokudla okunomsoco, ngoJulayi 8, 2014; 58.