Ayililo ixesha lasehlotyeni kuphela elizisa ulonwabo oluninzi, iziqhamo ezitshisayo, iintsuku ezintle ezinde, i-ayisikrimu kunye namaqela e-pool, kodwa izisa iintsuku ngamanye amaxesha ezishushu kakhulu ukuba zingaphathwa.
Ukonwabela ihlobo kuhle, kunjalo, kodwa ngaba ukhe waqaphela ukuba ukutya kwakho kunye nomdla wokutya kuyatshintsha kancinci? Kwenzeka into efanayo nakwisilo-qabane sakho. Ngaphandle kokubanika amanzi amaninzi kwaye uwagcine ngaphakathi, imozulu eshushu ingaba nzima kwibhola yakho encinci yoboya ngokunjalo. Kuhle ukuba kukho ezinye iindlela onokuthi uncede isilwanyana sakho sibethe ubushushu.
Okokuqala, funda ezi ngcebiso ezisisiseko onokuzisebenzisa ekutyeni kwenja yakho kwiinyanga ezifudumeleyo:
1) Cinga ngokulungiselela ukutya okulula, okutsha ehlotyeni - njengathi, izinja zidla ngokutya kancinci kwiinyanga ezishushu. Okanye, ukuba inja itya ukutya okomileyo kuphela, zama ukubanika kancinci.
2) Unokongeza ukutya okumanzi, okanye umhluzi, kwisidlo sezinja ukunyusa umthamo wamanzi kunye nokuvuselela umdla wabo wokutya.
3) Ungakuyeki ukutya kwenja yakho ixesha elide – amaqondo obushushu angonakala ngokukhawuleza ukutya.
4) Bandakanya ukutya okutsha, okukrwada, nokupholisayo kwisidlo senja yakho (ezidweliswe ngezantsi).
5) Qinisekisa ukuba inja yakho inokufikelela kumanzi acocekileyo nacocekileyo ngalo lonke ixesha – iyakufuna amanzi amaninzi ehlotyeni. Amanzi anokuphola, kodwa hayi ukubanda komkhenkce, ngoko akusicaphukisi isisu senja kwaye akwenzi ukothuka kwenkqubo yenja.
6) Guqula amaxesha okutya abe ngawona maxesha apholileyo emini - kusasa nasebusuku kunokuba isidlo esikhulu phakathi kwemini.
7) Beka ukutya kwenja yakho kwindawo epholileyo okanye enomthunzi – ngaphakathi endlwini ngokufanelekileyo.
Ukutya okulungileyo kwizinja ehlotyeni:
Iivatala
Iivatala ziyi-90% zamanzi kwaye kungoko zenza ukutya kwasehlotyeni okufanelekileyo kuzo zonke izilwanyana zasekhaya. Ziyi-super hydrating, zipakishwe nge-potassium kunye neevithamini ezifana ne-B6, A kunye no-C. KHUMBULA - susa zonke iimbewu ngaphambi kokuba uvumele isilwanyana sakho siyidle. Imbewu yevatala, eneneni naluphi na uhlobo lwembewu kwiziqhamo, inokubangela ukuvaleka kwamathumbu kwaye ngenxa yoko inokuba yingozi kwizilwanyana zasekhaya.
Iikhukhamba
Iikhukhamba zinevithamini ezifana neB1, B7, C kunye noK kunye nekopolo, imagnesium kunye nepotassium. Le yeyona snack ifanelekileyo yesilwanyana sakho ngexesha lasehlotyeni. Isiqulatho secarbohydrates kunye nenqanaba leswekile kwiikomkomere liphantsi kakhulu kwaye oko kuyenza ingabi natyala kunye ne-snack enempilo.
Amanzi eKhokhonathi
Yinto eyaziwayo ukuba amanzi ekhokhonathi sesona siselo sihlaziyayo ehlotyeni, kodwa ubusazi ukuba isilwanyana sasekhaya sinako ukuyonwabela naso? Amanzi eKhokhonathi akhuselekile ngokupheleleyo kwizilwanyana zakho zasekhaya, agcwele i-electrolytes, i-calcium, i-potassium kunye neVithamin C kwaye inceda ngesiphumo sokupholisa kwisilwanyana sakho sasekhaya kwaye isebenze njengomthombo omkhulu wokuhambisa amanzi! Ukuba isilwanyana sakho asiphilanga, unokuhlambulula amanzi ekhokhonathi nge-25% yamanzi ukwenza kube lula ukuba isilwanyana sakho sisele.
Iyogurt kunye nebhotela
I-Buttermilk kunye neyogathi kufuneka ube nayo kwixesha elishushu. Iibhaktheriya ezipholileyo (ngokwezekeliso kunye ngokoqobo) zixazulula iingxaki ezininzi ezinxulumene nobushushu. Ibhaktiriya ye-lactic acid ekhoyo kwi-yogurt kunye nebhotela iluncedo kwinkqubo yesisu sesilwanyana sakho. Ikwayiprobiotic yendalo kwaye igcina amathumbu esempilweni kwaye ekhuselekile. KODWA, khangela ukuba ayinayo iswekile, okanye izimuncumuncu ezenziweyo.
Iimango
Nangona kunokuba nzima ukwabelana ngeemango zakho ezizithandayo, vumela isilwanyana sakho sonwabe kancinci kweli xesha lonyaka kunye nesiqhamo sokunkcenkceshela ngomlomo. Iimango ezivuthiweyo kuthatyathwe imbewu yazo kwaye ixolo langaphandle lilungile ngokupheleleyo kwiintsana zakho ezinoboya. IiMango zizityebi kwiivithamini ezifana ne-A, B6, C, E, i-antioxidants, i-flavonoids kunye ne-fiber.
Amaqunube
Iiblueberries zizityebi kwisondlo kwaye zithandwa zizilwanyana zasekhaya ezininzi. I-Blueberries iphezulu kwi-fiber kunye ne-vitamin C, kunye ne-fat ephantsi, iikhalori eziphantsi kunye neswekile nazo, kwaye zikwanceda ekwandiseni i-antioxidants egazini.
Amagqabi e-mint ahlambulukileyo
Ekubeni i-mint ineempawu zokupholisa ezimangalisayo zinokuba ludibaniso olukhulu kwiziselo okanye unyango olulungiselela izilwanyana zakho zasekhaya. Kodwa qiniseka ukuba ubanika ngokumodareyitha, ixabiso elicetyiswayo ligqabi elinye kwi-200 ml yamanzi.
Ixesha lokuposa: Jul-12-2024