Eminyakeni yamuva nje, izitayela zokudla okunempilo ezingenaso isisekelo sesayensi ziye zashintsha kakhulu kusukela ezinkundleni zokuxhumana zaya ematafuleni emindeni eminingi, zaze zathonya nokudla kwezingane nentsha. Lokho okungase kubonakale sengathi ushintsho "olunempilo" noma ukuthambekela okungenacala empeleni kungafihla imikhawulo eyingozi, ukuntuleka kokudla okunempilo , kanye nobudlelwano obuphambene nokudla.
ESpain, odokotela bezingane abavela kulo lonke izwe, amalungu e- Spanish Association of Primary Care Pediatrics (AEPap), baveza ukukhathazeka ngalesi simo. Babika ukuthi abazali abaningi beza emitholampilo yabo benesifiso sangempela sokuthuthukisa ukudla kwezingane zabo , kodwa futhi nokudideka okukhulu phakathi kwalokho okufakazelwe yisayensi nalokho okusekelwe nje ezindleleni ezisakazekile, ukudla okuthandwayo, noma izincomo zabantu abanethonya.
Ingqungquthela egxile ezindleleni zokudla kanye nempilo yezingane
Lokhu kukhathazeka kwachazwa ngokucacile eNgqungqutheleni Yokuvuselela Izingane ye-AEPap yama-22 , eyayibanjelwe eMadrid, eyahlanganisa ochwepheshe bokunakekelwa okuyisisekelo abangaphezu kuka-700 . Esinye sezindikimba eziyinhloko zalo mcimbi sigxile ngqo ezindleleni zokudla kanye nomthelela wazo empilweni yezingane , kanye nezinye izihloko ezifana nokukhuluphala ngokweqile , ukusetshenziswa kobuhlakani bokwenziwa ekubonisaneni, kanye nezici zomthetho ezimweni zokuhlukunyezwa kanye nokuxhashazwa kwe-inthanethi.
UDkt. Marta Castell , udokotela wezingane eCampanar Health Center (Valencia) kanye nomxhumanisi we-Working Group on Gastroenterology, Nutrition and Child Endocrinology ye-AEPap, ube ngomunye wamazwi achaze inkinga ngokucacile: imindeni ithola ulwazi oluningi oluphikisanayo , lapho izincomo ezinesisekelo zixutshwa khona nokudla okungenabo ubufakazi, “ukudla okumnandi” okumangalisayo kanye nemiyalezo elula esabalala kalula.
Ngokusho kwakhe, udokotela wezingane oyinhloko kufanele ahlale engumuntu othanda ukubuzwa nganoma yimiphi imibuzo mayelana nokudla okunempilo ebuntwaneni nasebusheni. Ukubonisana, kungaba mathupha noma ku-inthanethi, kuyindawo ekahle yokubukeza isimo esithile sengane ngayinye, ukuxazulula izinganekwane , nokuvumelana ngeziqondiso zokudla okunempilo ezingokoqobo ezifanelana nokuphila komndeni kwansuku zonke.
Umongo awusizi: ISpain inezinga eliphezulu kakhulu lokukhuluphala kwezingane eYurophu , kanye ne-36,1% yezingane ezikhuluphele ngokweqile noma ezikhuluphele ngokweqile, kuyilapho ngokwemfundiso ziqhosha ngephethini yokudla eyaziwa njengokudla kwaseMedithera . Kodokotela bezingane, lokhu kuphikisana kubonisa ukuthi akwanele ukwazi ukuthi yini eyakha ukudla okuhle "ephepheni"; sidinga "ukuguqula kabusha imikhuba yethu yokudla eMedithera" futhi sibuyisele imikhuba elula nehambisanayo, sisuka ezixazululweni ezisheshayo kanye nemikhuba emibi kakhulu.
Indlela ukungabaza kanye nemikhuba yokudla okunempilo eshintsha ngayo ngokuguga
Ochwepheshe bezokunakekelwa okuyisisekelo bakhomba ukuthi izitayela zokudla zithinta zonke izigaba zobuntwana , kodwa zizibonakalisa ngendlela ehlukile kuye ngobudala bengane. Endabeni yezinsana , imibuzo eminingi iphathelene nokondla okuhambisanayo : ukuthi kufanele uqale nini, ukuthi ungazifaka kanjani izinto eziqinile, ukuthi ukhetha izindlela ezifana nokulunyulwa kwengane , noma ukuthi iyiphi ifomula yosana okufanele uyikhethe uma ukuncelisa ingane kungenzeki noma kudinga ukwesekwa.
Njengoba izingane zikhula futhi zingena esikoleni samabanga aphansi nasesikoleni , imindeni ivame ukuqala "ukuhlanza" ukudla kwazo. Kuvamile ukususa i-lactose noma i-gluten ngaphandle kokuxilongwa kwezokwelapha , ngaphansi kombono wokuthi lokhu kuzokwenza ukudla kwazo kube "lula" noma kube nempilo. Imibuzo eminingi iyaphakama futhi mayelana nokudla kwezingane okungenamifino noma okungenamifino kanye nendlela yokwengeza amavithamini namaminerali azo ukuze kugwenywe ukuntuleka.
Kodwa-ke, iqembu odokotela bezingane abalibheka njengelisengozini kakhulu yintsha . Kulezi zinsuku, izinkundla zokuxhumana, imiyalezo evela kubantu abadumile emphakathini, kanye nezinselele ezisabalele kakhulu zinethonya elinamandla. Akuvamile ukuthi abafana namantombazane babe nesithakazelo ekudleni okusheshayo kokunciphisa isisindo, izinhlelo "ze-keto" ezinqunyelwe kakhulu , izikhathi zokuzila ukudla ngezikhathi ezithile , noma ukusetshenziswa kwalokho okubizwa ngokuthi "ama-superfoods" kanye nezithasiselo zemidlalo , ngokuvamile ngaphandle kokuqondisa kochwepheshe kanye nolwazi olungaphelele.
I-Spanish Association of Primary Care Pediatrics (AEPap) ixwayisa ngokuthi, phakathi nalezi zigaba ezibalulekile zokukhula, ukudla okuphawulwa yimikhawulo engafanele kungaholela ekuntulekeni kwezakhamzimba ezincane kanye nokuntuleka kwamandla , okuthinta ukukhula ngokomzimba, ukusebenza kwesikole, kanye nokuphila komphakathi. Ngaphezu kwalokho, eminye yale mikhuba yokudla ingafihla izinkinga zokuzethemba eziyisisekelo noma ibe yindlela yokungena ezinkingeni zokudla.
Odokotela bezingane bagcizelela ukuthi umgomo kufanele kube ukwakha ubudlelwano obuhle nobuzolile nokudla , lapho ukuhlukahluka, ibhalansi kanye nokujabulela kukhuthazwa ngaphandle kokukhathazeka ngokweqile, okuvimbela ukudla ekubeni umthombo ohlala njalo wokukhathazeka ezinganeni nasemindenini.
Ukudla okunama-carb aphansi kanye nokuzila ukudla ngezikhathi ezithile: izingozi entsheni
Phakathi kwezitayela ezikhathaza kakhulu ochwepheshe bezingane ukudla okuzila ukudla ngezikhathi ezithile kanye nokudla okunama-carbohydrate aphansi , njengokudla kwe -ketogenic noma kwe-keto kanye nalokho okubizwa ngokuthi ukudla okunama-carbohydrate aphansi . Lezi ziqondiso, ekuqaleni ezazithandwa ngabantu abadala, ziye zanda phakathi kwentsha efuna ukwehlisa isisindo ngokushesha noma elingisa lokho ekubona ku-inthanethi.
Ukuzila ukudla ngezikhathi ezithile kuhilela ukushintshanisa izikhathi ezinde ngaphandle kokudla nezikhathi zokudla okugxile. Odokotela bezingane baxwayisa ngokuthi, entsheni, lokhu kuwumkhuba ovimbela kakhulu ophethe ingozi enkulu yokungalingani kokudla futhi kungasiza ekuthuthukisweni kokuziphatha kokudla okungahlelekile. Entsha, eyakha imikhuba yokudla impilo yayo yonke, lezi zindlela ezimbi kakhulu zingaba yinkinga enkulu.
Endabeni yokudla okune-ketogenic kanye nokunye ukudla okune-carb ephansi , iphethini isekelwe ekudleni amafutha amaningi kakhulu (cishe ama-70% wamandla ansuku zonke) kanye nokudla amaprotheni amaningi, okunciphisa kakhulu ama-carbohydrate abe ngaphansi kwamagremu angu-50 ngosuku ukuze kubangele i-ketosis yokudla okunempilo . Kubantu abadala abanezimo ezithile zezokwelapha, ezinye izifundo zibone izinzuzo, isibonelo kusifo sikashukela sohlobo 2 noma ezimweni ezithile zokukhuluphala ngokweqile.
Ezinganeni ezisencane, ukuthuthuka okungenzeka kuye kwachazwa ezimweni ezifana ne- polycystic ovary syndrome noma izinhlobo ezithile ze-acne , ngenxa yokwehla kwamazinga e-insulin kanye nama-androgen athile. Kodwa-ke, odokotela bezingane abanakekela izingane eziyinhloko bagcizelela ukuthi lezi zinzuzo ezingaba khona kufanele zicatshangelwe kuphela ezimweni zezokwelapha ezikhethiwe kakhulu futhi njalo ngaphansi kokuqashwa okuseduze kochwepheshe.
Uma kuthathwa ngokuzimela, ngaphandle kokuqondisa kwezokwelapha noma ukuhlela okufanele, lokhu kudla kungaholela ekushintsheni kwamaphrofayili amafutha , ukuntuleka kwamavithamini namaminerali, ukukhathala , ukuntuleka kokugxilisa ingqondo , kanye, esikhathini esimaphakathi, nemiphumela engaba khona ekukhuleni nasekuthuthukisweni. Ngaphezu kwalokho, kuvame ukuba nokunamathela okuncane kakhulu isikhathi eside , okukhuthaza umphumela we-yo-yo futhi kuqinise ukukhungatheka ngesisindo somzimba.
Ochwepheshe bagcizelela ukuthi, kumuntu osemusha okhuluphele ngokweqile noma okhuluphele ngokweqile, kuphephile futhi kusebenza kangcono ukusebenza ngokudla kwaseMedithera , ukukhuthaza umsebenzi womzimba wansuku zonke, ukulungisa amashejuli okulala nokunciphisa ukusetshenziswa kokudla okucutshungulwe kakhulu , kunokuqala ukudla ngokweqile okungenza impilo yomzimba neyengqondo ibe nzima.
Iziphuzo ezisekelwe ezitshalweni, imikhiqizo yobisi kanye nendima yemikhiqizo esuselwe ezitshalweni
Esinye isimo sokudla esisakazeke ngokushesha eYurophu, ikakhulukazi eSpain, ukwanda kokusetshenziswa kweziphuzo ezisekelwe ezitshalweni kanye nemikhiqizo ebhalwe kanjalo . Ngokusho kwedatha eyethulwe engqungqutheleni ye-AEPap, ukuthengwa kwalezi zinhlobo zeziphuzo kukhule cishe ngo- 75% eminyakeni eyishumi edlule.
Lokhu kwanda kokuthandwa kuvame ukuhambisana nomqondo wokuthi konke okusekelwe ezitshalweni kunempilo ngokuzenzakalelayo. Kodwa-ke, odokotela bezingane baxwayisa ngokuthi ukukhetha isiphuzo esizothatha indawo yobisi, kungaba ngokwengxenye noma ngokuphelele, kuyinto ebucayi kakhulu ebuntwaneni. Ezinganeni ezingaphansi kweminyaka emithathu , phakathi kuka-25% no-30% wamandla azo ansuku zonke avela emikhiqizweni yobisi , ngakho-ke ukushintsha lo mthombo obalulekile ngaphandle kokuhlela ngokucophelela kungaholela ekuntuleni ukudla okunempilo.
Ubisi lwenkomo oluphelele luhlala luyisinqumo esivame kakhulu emindenini eminingi ngoba lungabizi futhi lutholakala kalula. Lunikeza inani elikhulu lamaprotheni , amafutha agcwele, i-calcium, kanye ne-vitamin D , yize lunikeza i-iron noma i-vitamin C encane kakhulu. Ngezidingo ezithile zezingane, amafomula alandelayo kanye nobisi olukhula lunikeza okuqukethwe kweprotheni okuphansi kancane futhi luthatha indawo yamafutha obisi ngamafutha emifino acebile nge-DHA kanye ne-EPA , okungaba wusizo ngaphansi kwesiqondiso sochwepheshe.
Ngokuphathelene neziphuzo ezisekelwe ezitshalweni (i-oat, ilayisi, isoya, i-almond, i-hazelnut, njll.), ochwepheshe basikhumbuza ukuthi akuzona zonke ezilingana nokudla okunempilo. Isibonelo, iziphuzo zerayisi azinconywa ezinganeni ezingaphansi kweminyaka emithathu ubudala ngenxa yokuqukethwe kwazo okungaba yi-arsenic kanye nokuqukethwe okuphansi kweprotheni, i-calcium, kanye ne-iron. Ezinye izindlela, njengesoya noma ezinye iziphuzo ezisekelwe ezinhlanyelweni, zingasetshenziswa ezimweni ezithile zokungabekezelelani ne-lactose noma ukungezwani nobisi lwenkomo ngamaprotheni , kodwa njalo njengengxenye yokudla okulinganiselayo.
I-Spanish Association of Primary Care Pediatrics (AEPap) igcizelela ukuthi, enganeni engaphansi kweminyaka emibili ubudala , ukufaka esikhundleni sobisi lwebele, ubisi lwenkomo, noma ifomula yengane ngesiphuzo esisekelwe ezitshalweni njengobisi lwe-oat akwanele ngokomsoco : le mikhiqizo ivame ukuba nama-calories aphansi, ayinamaprotheni anele, futhi ayinayo i-iron namanye amaminerali abalulekile afanele leso sigaba sokukhula. Ushintsho olubonakala lulula lungaba nemiphumela ecacile ekukhuleni kwengane kanye nesimo sayo sokondleka.
Ngokuphathelene nalesi simo, umqondo wokuthi yonke imikhiqizo esekelwe ezitshalweni inempilo nawo ususakazeke kabanzi. Odokotela bezingane badonsela ukunaka ekukhuleni kokudla okusekelwe ezitshalweni okucutshungulwe kakhulu : ama-burger, amasoseji, amabha, kanye nokudla okulula okubizwa ngokuthi yi-vegan, naphezu kokubukeka "okunobungani nemvelo", okungaba noshukela omningi, amafutha agcwele, nosawoti . Njengoba uDkt. Castell efingqa, "i-burger esekelwe ezitshalweni iseyi-burger, kanti i-bar esekelwe ezitshalweni iseyikudla okucutshungulwe kakhulu" uma ukwakheka kwayo kufana nokweminye imikhiqizo yalolu hlobo.
Indima ebalulekile yokunakekelwa okuyisisekelo ekubhekaneni nokwaziswa okunganembile kwedijithali
Eziningi zalezi zindlela zokudla ezinempilo zifinyelela imindeni ngokusebenzisa izinkundla zokuxhumana kanye nama-akhawunti adumile , lapho okuhlangenwe nakho komuntu siqu kuxubene nemiyalezo yokumaketha, ngokuvamile ngaphandle kokusekelwa okucacile kwesayensi. I-Spanish Association of Primary Care Pediatrics (AEPap) igcizelela ukuthi izincomo eziningi ezisabalala kakhulu zingaholela ekuvinjelweni kokudla okungadingekile noma ekushintsheni ukudla ngokuzumayo, okuyinto, uma kwenzeka ezinganeni, engeyona ingozi.
Yingakho odokotela bezingane becela ukuqiniswa kokunakekelwa okuyisisekelo njengendlela yokuqala yokuzivikela ekutholeni izingozi, ekuhlinzekeni ngolwazi oluthembekile, nasekusekeleni imindeni ekwenzeni izinqumo zayo. Umgomo ukuqinisekisa ukuthi abazali abazizwa bebodwa lapho bebhekene nenqwaba yemiyalezo ephikisanayo futhi babe nendawo yokuqinisekisa noma yimuphi umkhuba ngaphambi kokuwusebenzisa ekhaya.
Ngesikhathi sesethulo sengqungquthela, kwaxoxwa ngempikiswano mayelana nokunciphisa ukufinyelela kwezingane ezinkundleni zokuxhumana kanye nesikhathi sesikrini. Nakuba kungeyona nje indaba yokuvinjelwa, ochwepheshe bagcizelela isidingo semfundo yedijithali eqinile nokuthi abazali badlale indima esebenzayo njengezibonelo, bebeka imingcele futhi baqaphe okuqukethwe okusetshenziswa yizingane zabo.
Inhlangano yezingane ikhomba ukuthi ulwazi olungelona iqiniso ngokudla okunempilo luyingxenye eyodwa nje yenkinga, kanye nokuxhashazwa kwe-inthanethi, okuqukethwe okungafanele, kanye nokuchayeka ezimisweni zomzimba ezingenangqondo. Zonke lezi zici zihlobene futhi zingathonya kokubili lokho izingane ezikudlayo kanye nendlela ezizibona ngayo , okuqinisa ukubaluleka kokusekelwa okuseduze okuvela kochwepheshe bomndeni kanye nokunakekelwa kwempilo.
Uma zizonke, izixwayiso ze-AEPap zidweba isithombe lapho imfashini nempilo yezingane ingqubuzana khona kakhulu kunalokho okubonakala : ukudla okukhishwe ngaphandle kokuxilongwa, ukuzila ukudla okulungiselelwe kanye nezinhlelo ze-ketogenic, iziphuzo ezisekelwe ezitshalweni ezithathwa njengezingenangozi, kanye nokudla okusekelwe ezitshalweni okucutshungulwe kakhulu okuvezwa "njengokungcono" kunokudla okuvamile. Bebhekene nale nhlanganisela yezitayela, odokotela bezingane bakhuthaza ukubuyela ezisekelweni: ukudla kwaseMedithera okusetshenziswe kahle, ukudla okuhlukahlukene, ukuqapha kochwepheshe, kanye nokuqonda okuvamile , ukuze izinqumo mayelana nokuthi yini izingane nentsha edlayo zenziwe ngolwazi oluqinile hhayi ngokwendlela yakamuva esakazeke kakhulu.
