Theukondla izingane kuyisici esiyisisekelo sokulawula ukuze kuqinisekiswe ukukhula okunempilo nokubafundisa besebancane a yidla kahle futhi ngokuqwashisa. Ukubenza bajwayele ukukhetha ukuthi bazodlani empeleni kuyisipho esingabanika sona, ukubeka izimfundiso eziyigugu ezandleni zabo ezizobasiza bakhule ngendlela enempilo futhi abaqaphile.
Empeleni kukhona okunye ukudla okulungele ukukudla ngokungaguquguquki futhi kuhlanganiswe ngangokunokwenzeka ekudleni kwansuku zonke kwabancane, hhayi kuphela; phakathi kwalokhu kukhona nokudla okunempilo nokunambithekayo, ilungele ikakhulukazi ukusiza inkumbulo nokugxila, izici ezimbili ezibalulekile ezinganeni ezibhekene nokuzibophezela kwansuku zonke esikoleni nemisebenzi yantambama kufaka phakathi umsebenzi wesikole, imidlalo nezemidlalo.
Kodwa kuyini lokhu kudla? Ngezansi siphakamisa wena 8!
1. Ushokoledi omnyama
Izingane zethu zizojabula ukwazi ukuthi ushokoledi omnyama kungukudla okuphindaphindwayo impahla. Ukuthatha isikwele esisodwa ngosuku kuqinisekisa imiphumela emihle kweyethu Impilo yengqondo-ngokomzimba nalokho kwabancane. Eqinisweni, ushokoledi kwandisa amazinga e-endorphin ne-serotonin, i-hormone edumile yemizwa emihle, lapho futhi ixhomeke khona inkumbulo e okuhlushwa.
Qasha a umthamo, ngesikhathi sekhefu lasekuseni noma njengesidlwana sokuqeda indlala phakathi nantambama, mhlawumbe ephelezelwa yi- okungcono ucezu lwesinkwa esiphelele, iyindlela enhle yokuyihlanganisa ngokungaguquguquki.
2. Ama-oats asongwe
Ama-oats ahlanganisiwe angukudla okuhle kakhulu kulokhu, njengoba kugcinwa isikhathi eside izinga elihle lamandla, kubalulekile ekuvuseleleni inkumbulo nasekuqinisekiseni amandla amakhulu okugxila. Kungakho zilungile njengokudla kwasekuseni.
Lungiselela enhle inkomishi yama-oats agingqiwe kanye nezithelo ezintsha nezomisiwe: uzoqinisekisa ingane yakho ngesidlo sasekuseni esinempilo futhi esihlwabusayo esizomvumela ukuba abhekane nokusa ngendlela engcono kakhulu.
3. Amaqanda
Amaqanda angumthombo omuhle kakhulu we- i-omega 3 fatty acids, ikwazi ukuvuselela nokuvikela i- ukusebenza kwengqondo kwengqondo, Ngaleyo ndlela iba nomthelela omuhle kwimemori nakwikhono lokugxila. Ngaphezu kwalokho, amaqanda aqukethe i- ikholomu, inhlanganisela esiza ukugcina ulwelwesi lweseli lobuchopho obuphilile.
Iphelele nge usalimone futhi iukwatapheya, abanye ukudla okunothile ku-omega-3s, amaqanda kufanele adliwe ngokulinganisela.
4. Inhlanzi
Njengoba bekulindelwe, i- usalimone kungenye ukudla okunobungane kwenkumbulo nokugxila. Ucebile ku-omega 3, kuyasiza ekwakheni kabusha amangqamuzana obuchopho futhi qinisa izizinda zalo, okuhlobene nenkumbulo.
Ngokuvamile, kungaba kuhle ukuhlanganisa ngokwanele izinhlanzi ekudleni kwabancane, ngoba kubalulekile ekusebenzeni kahle kobuchopho nobuchopho imisebenzi yokuqonda. Kokubili kwasemini nakusihlwa, empeleni kungukuthi a inkambo yesibili ekahle ukuqinisekisa ukudla okufanele kokudla okunempilo, ukugcina okusha nokukhanya. Uma ufuna imibono, lapha ungathola Izindlela zokupheka ezi-5 ezimnandi izingane zidle izinhlanzi!
5. Ama-apula
Le mele bekulokhu kungukudla okunempilo ngokusezingeni eliphezulu, okukhonjisiwe, phakathi kwezinye izinto, ukwenza ngcono ukugxila, inkumbulo nokusebenza.
Mhlawumbe hhayi wonke umuntu uyazi ukuthi ngisho ikhasi inendima enqumayo, njengoba icebile i-quercetin, onamandla i-antioxidant ikwazi ukungenelela ekuthuthukisweni kwemisebenzi yobuchopho, futhi ikakhulukazi kwi inkumbulo.
Umqondo omuhle wokubanikeza ngendlela entsha futhi emema kakhulu iresiphi esiyiphakamisayo kule vidiyo elandelayo!
6. Izithelo ezibomvu
aluhlaza okwesibhakabhaka, amajikijolo, Okuningi, ama-currants onke ayindlela yokwelapha yangempela yokusebenza kobuchopho nenkumbulo ikakhulukazi. Ngaphezu kokunotha phytonutrients futhi ama-antioxidants, ukunciphisa izinga lobuthi egazini, ngaleyo ndlela kuthuthukiswe umsebenzi wezinzwa futhi ukusebenza ngempumelelo ekucaceni kwengqondo.
Kuhle kakhulu njengokudla kwasekuseni noma ntambama, nazo zilungile kuthathwe ngesimo samajusi, inqobo nje uma ziqukethe izithelo eziyi-100% futhi cishe azinashukela.
7. Isipinashi
Isisekelo sokuhlala uqinile e kuqinisekisa ukucaciseleka kwengqondo namandla, isipinashi siqukethe i-lutein, i-folic acid ne-beta-carotene, zonke izakhamzimba ezibalulekile ze- ukusebenza okulungile komsebenzi wezinzwa.
Zama ukwenza izingane zakho zidle ingxenye yesipinashi okungenani kathathu ngesonto. Ungabanikeza futhi ngendlela ye- velvety, mhlawumbe kuhlanganiswe neminye imifino eluhlaza, noma ngaphakathi ophaya abahle okwe-tastier kodwa okunempilo nokudla okulula.
8. Ubhanana
Ubhanana uyisidlwana esihle kakhulu, ucebe nge-fructose, ulusizo ekugcineni i ephezulu amazinga amandla, e potassium, amaminerali abalulekile ukuqinisekisa okuphelele ukusebenza kobuchopho nemisebenzi yokuqonda.
Njengoba lesi kungesona isithelo esilula kakhulu, kungaba kuhle thatha okungcono ekuseni noma ntambama, ukuyigwema ngezikhathi zakusihlwa, ngaphambi nje kokulala. Futhi ephelele efana izithelo zizohlanganiswa nesidlo sasekuseni, kanye nama-oat flakes nezithelo ezibomvu ngenhlanganisela enamandla egcwele ukunambitheka kepha njalo kukhanya.
