Okusanhlamvu kungumthombo obalulekile wama-carbohydrate futhi kudlala indima ebalulekile ekudleni kwezingane. Inani labo eliphezulu lokudla okunempilo lihlanganisa ama-fatty acid abalulekile , amaminerali ahlukahlukene namavithamini , amaprotheni , kanye ne -fiber yokudla . Ukufaka okusanhlamvu ekudleni kwengane yakho kubalulekile ekukhuleni nasekukhuleni kwayo, njengoba kusiza ekutholeni amandla nasekukhuleni kwamathumbu.
Nini futhi kanjani ukwethula okusanhlamvu ekudleni kwengane?
Odokotela batusa ukufaka okusanhlamvu ekudleni kwezingane kusukela ezinyangeni ezine ubudala . Kulesi sigaba, uhlelo lwazo lokugaya ukudla luthuthuke kakhulu, okuzivumela ukuthi zicubungule futhi zimunce lokhu kudla kalula. Okusanhlamvu okufakwe nge-enzyme hydrated kulungele lolu shintsho, njengoba kunikeza ukugayeka okuhle kakhulu , ukulungiswa okusheshayo, kanye nokuthungwa okufanele.
Okusanhlamvu nge-gluten nangaphandle kwayo: Ungakhetha kanjani?
Kubalulekile ukwazi umehluko phakathi kwezinhlamvu ezine-gluten kanye ne-gluten-free ukuze uthole isingeniso esifanele:
- Okusanhlamvu okuqukethe i-Gluten: zihlanganisa i ukolweni, lo ibhali, the i-centeno futhi i oatmeal (nakuba lesi sakamuva singaqukatha iminonjana ye-gluten ngenxa yokungcola okuphambene). Kufanele bethulwe ngokuqapha, ngokulandela izincomo zikadokotela wezingane, ikakhulukazi uma kunomlando womndeni we isifo se-celiac.
- Okusanhlamvu okungenayo i-Gluten: Aqukethe ilayisi, ummbila, Ndodana y i-quinoa. Lezi ziphephile ngokuqala kancane kancane, zinciphisa ingozi yokungezwani komzimba nezinto ezithile futhi zikhuthaze ukukhula kwamathumbu wengane.
Izinzuzo zokudla okusanhlamvu ezinganeni
Okusanhlamvu kuhlinzeka ngezakhamzimba eziningi ezibalulekile ekukhuleni komzimba nokwengqondo komntwana:
- Amakhabhohayidrethi: umthombo oyinhloko we amandla.
- Amaprotheni: Bahlinzeka ngezinto ezidingekayo ukuze ukuthuthukiswa kwemisipha futhi uqinise i amasosha omzimba.
- Amavithamini eqembu B: Basiza aba ukuthuthukiswa kwengqondo, impilo yesikhumba kanye amandla emetabolism.
- Amaminerali: Como insimbi, football y zinc, kubalulekile ekuthuthukisweni kwe amathambo, amazinyo kanye nokusebenza komzimba.
- Isikhunta: Thuthukisa ukuhamba kwamathumbu futhi ivimbela ukuqunjelwa.
Ungawafaka kanjani ama-cereals ekudleni kwezingane
Ukuguquguquka kwezinhlobo zokudla okusanhlamvu kuvumela ukuthi kunikezwe ngezindlela eziningi ukuze kuvumelane nesigaba sokukhula kwengane kanye nezinto ezithandwa yiyo:
- Okusanhlamvu kwemvelo: Ngendlela yayo yemvelo (ilayisi, ummbila, oatmeal, njll.), okungcono kakhulu, ezigcina zonke zazo izakhamzimba.
- Ukudla kwezingane: Ihlanganiswe ne ubisi lwebele, ifomula o amanzi, vumela ukulungiswa okusheshayo nokwamukelekayo kwengane.
- Ihlanganiswe nezithelo noma imifino: Inhlanganisela okusanhlamvu nge izithelo ezihlanzekile o imifino inikeza ukuhlukahluka komsoco kanye nokunambitheka.
Izici okufanele zicatshangelwe lapho ukhetha okusanhlamvu kwezingane
Kubalulekile ukunaka amalebula okudla okunempilo ukuqinisekisa ukuthi okusanhlamvu kunempilo futhi kufanele izingane. Nanka amanye amathiphu:
- Gwema ushukela owengeziwe: Okusanhlamvu okungaphansi kuka 5g kashukela wamahhala nge-100g ngayinye ilungile.
- Uncamela okubalulekile: Lezi zigcina okuningi i-fiber y izakhamzimba ezibalulekile.
- Gwema ama-hydrolysates: Le nqubo ingakhulula ushukela wamahhala ongadingekile.
- Kuqiniswe ngensimbi: Ziyindlela enhle yokuvimbela i-anemia, ikakhulukazi ezinganeni ezisesigabeni sokukhula ngokushesha.
Gwema izingozi ezihlobene nokusanhlamvu kwezingane
Nakuba okusanhlamvu kuwukudla okuphephile, kubalulekile ukuthatha izinyathelo zokugwema izingozi ezingaba khona:
- I-Arsenic erayisini: Okusanhlamvu kwelayisi kungase kube namazinga aphansi we i-arsenico. Kunconywa ukugeza irayisi kahle futhi ulipheke ngamanzi amaningi ukuze unciphise le ngozi.
- Sebenzisa emabhodleleni ezingane: Akufanelekile ukunikeza okusanhlamvu emabhodleleni, njengoba lokhu kungaba nomthelela ukukhuluphala kwengane y imigodi yamazinyo.
- Ukulawula i-Allergen: Yethula okusanhlamvu okusha kanye ngesikhathi ukuze uthole ukuthi kungenzeka ukudla komzimba.
Ezinye izindlela zokujabulela okusanhlamvu
Ngaphezu kwephalishi, okusanhlamvu kungafakwa ekudleni kwezingane ngezindlela ezijabulisayo nezinomsoco, njenge:
- Hlanganisa oatmeal con iyogathi yemvelo.
- Lungiselela amakhukhi okuzenzela con oatmeal y izithelo.
- hacer imigoqo yamandla akukho ushukela owengeziwe
Ukufaka okusanhlamvu ekudleni kwezingane kubalulekile ekukhuleni kwazo okunempilo, kodwa kumele kwenziwe ngokuzibophezela futhi kuhambisane nezidingo zomntwana ngamunye. Uma kukhethwa ngendlela efanele, okusanhlamvu kuwumthombo omuhle kakhulu wamandla nezakhamzimba , okunikeza isisekelo esiqinile sentuthuko yazo iyonke.