Uma uzizwa uphonswa inselelo ngokucabanga ngokudla okunempilo kwengane yakho, awuwedwa. Leli yiphuzu lokucindezeleka kubazali abaningi kepha ake sithathe lesi sinyathelo ngesinyathelo! Ungaqala ngesinyathelo esisodwa ohlangothini olufanele futhi uma lokho kungukusebenzela umndeni wakho lapho-ke awuyena owehlulekayo! Ukwakha impilo enempilo kuzothatha isikhathi nokujwayela ingane. Nazi izisekelo ezimbalwa zokuthi ukudla okunempilo kwezingane kubukeka kanjani.

Izithelo nemifino- Leli mhlawumbe iqembu lokudla elinzima kakhulu ukwethula ezinganeni uma lingajwayele ukudla izithelo nemifino njalo. Indlela enhle yokwethula lezi zinto kungaba ukusika i-veggie eyodwa nesithelo esisodwa abazibonayo futhi baziphakele nezinye izinto zokudla abanethezekile futhi abazijwayele. Njengoba benambitha isithelo esisha noma imifino futhi banquma ukuthi bayazithanda yini noma cha, ungazikhonza njalo futhi uqale ukwethula ezinye izithelo nemifino ngendlela ongathanda ngayo. Kuhlale kulungile ukusebenzisa izithelo nemifino ekheniwe noma efriziwe futhi! Bheka nje ushukela owengeziwe noma okuqukethwe kwe-sodium kule ilebula.

Amaphrotheni Amaprotheni abaluleke kakhulu empilweni yengane ekhulayo. Kubalulekile ekukhuleni kwemisipha, kuyigcine izizwa igcwele ngokwengeziwe, futhi inikeze amazinga aphezulu wamandla wokuphila okujabulisayo nokusebenzayo. Uma ingane yakho ingeyena umlandeli wenyama zama ezinye izinketho zamaprotheni: ubhontshisi, ama-nut butter, amantongomane, ama-chickpeas (hummus) namaqanda.

Ubisi- Izinto zobisi ziqiniswe nge-Vitamin D, zinikeza amaprotheni, agcwele i-calcium, futhi izingane eziningi ziyazithanda! Lezi ngezinye zezinto ezilula ukugcina uzibheka ngokudla kwengane. Okusemqoka lapha ukuqinisekisa ukuthi awupheli ukukhipha izinto zobisi ngenxa yokuqukethwe okunamafutha futhi uma kukhulunywa ngezinto ezifana neyogathi, qiniseka ukuthi ubheka okuqukethwe ushukela.

Izinhlamvu Izinhlamvu eziningi manje seziqiniswe nge-iron ne-folic acid, okuyizinto ezibalulekile ekukhuleni okufanele. Izinhlamvu ziqukethe inani elinempilo lamafayibha namavithamini B.

Ingxenye enzima kakhulu ngokwenzela ingane yakho ukudla okunempilo inciphisa ukudla okucutshungulwayo kanye nokudla okulula. Ngiyazi ukuthi kulula kakhulu ukusho kunokukwenza. Izingane zikhangwa yilezi zinto ngenxa yokusebenziseka kalula kanye nokumaketha okumibalabala kanye nemidiya. Nciphisa izinto zokudla okulula kabili ngosuku, isidlo esisodwa ngemuva kokudla kwasekuseni kanti esinye emva kwasemini. Lokhu kuzoqinisekisa ukuthi ingane yakho ilambile ngesikhathi sokudla futhi inendawo eningi yokugcwalisa izisu zayo ngezakhamzimba ezizosiza ukuyigcina iphilile futhi ijabule.

Ukudla okusheshayo kufanele kukhawulelwe ekudleni kwengane. Iyagcwalisa kepha inikeza izakhamzimba ezincane kakhulu futhi izingane zingase zingondleki uma zisebenzisa ukudla okusheshayo kuphela.

Iziphuzo ezineshukela nazo kufanele zibe yinto elinganiselwe ekudleni kwengane. Iziphuzo zezithelo azikaze zithathe indawo yezithelo zangempela kepha ziyindlela engcono kakhulu kune-soda. Amanzi nobisi kungcono kakhulu ezinganeni nasezinsaneni. Amanzi nsuku zonke abalulekile ekukhuleni nasekusizeni ekuqedeni ukoma. I-hydration efanele isiza ngokugaya, okungathinta amazinga wamandla.

Uma kukhulunywa ngokunamathela ekudleni okunempilo ezinganeni eminye imithetho yesithupha yilena; njalo qala usuku lwabo ngesidlo sasekuseni esinempilo, zama futhi ubakhuthaze ukuthi bahlale kude nesikrini ngesikhathi sokudla, bese bezama ukuhlola ukudla okusha nezindlela zokupheka, ndawonye. Lokhu kuzosiza izingane ukuthi zigcine impilo enempilo isikhathi eside, okuzothuthukisa izingqondo ezicacile nemizwa engcono.

Impikiswano ezungeze impilo yezingane akuyona eyokuhlazisa abazali ukuthi bacabange ukuthi benza umsebenzi onganele ngesikhathi abasinikiwe, ukukhumbula ukuthi sonke sizama ukuvimbela izifo ezidlangile futhi sigcine izingane zakho zijabule kakhulu futhi zikhanya kakhulu . Lokhu konke kuqala ngoshintsho olumbalwa olwenziwayo enkambisweni ejwayelekile. Singathanda ukuzwa imibuzo yakho ngalesi sihloko uma unayo!

—– UJade Mitchell, uMfundisi Wezokudla