nguPatricia Hughes
Ukukhula kwesisindo kuyinkinga enkulu kwabesifazane abaningi abakhulelwe. Ufuna ukuzuza ngokwanele ukuze ukhulise ingane enempilo, kodwa hhayi kakhulu kangangokuthi kunzima ngempela ukulahlekelwa ngemva kokuzalwa komntwana. Ibanga elinconywayo lokuzuza isisindo esinempilo ekukhulelweni liphakathi kwamaphawundi angamashumi amabili nanhlanu namashumi amathathu nanhlanu. Uma wawukhuluphele ngaphambi kokukhulelwa, ungase welulekwe ukuthi uzuze kancane. Uma wawunesisindo esingaphansi ngaphambi kokuba ukhulelwe, ungase welulekwe ukuba uzuze kakhudlwana. Njalo qiniseka ukuthi uthintana nochwepheshe wakho wokunakekelwa kwezempilo ukuze uqiniseke ukuthi noma yiziphi izinguquko zokudla zikulungele. Nawa amanye amathiphu nemibono.
Ukulandela ukudla okunempilo nokuvivinya umzimba njalo kuyindlela engcono kakhulu yokugcina ukuzuza kwesisindo esinempilo. Uma ucabanga ngokukhulelwa njengesikhathi sokuhlanya futhi udle noma yini nakho konke okufisayo, uzokhuluphala. Awudli ngempela ababili. Ingane idinga ama-calories angamakhulu amathathu ngosuku ngaphezu kwekhalori yakho evamile yokudla. Lokhu kumayelana nenani lama-calories atholakala ezingilazini ezimbili zobisi.
Khetha ukudla okunempilo kukho kokubili ukudla nokudla okulula. Faka phakathi izithelo nemifino emisha ehlukahlukene, inyama, inkukhu, okusanhlamvu, imikhiqizo yobisi nobisi ekudleni kwakho nsuku zonke. Uma uhlela amamenyu akho, qiniseka ukuthi ufaka ukudla okuvela kulelo nalelo qembu lokudla kukho konke ukudla. Naka i-calcium, amaprotheni nensimbi, okubaluleke kakhulu enganeni yakho. Thatha amavithamini akho ngaphambi kokubeletha njengoba kunconywe umhlinzeki wakho wezempilo.
Sika ama-chips kanye nesoda ukuze uthole ukudla okulula. Lezi zigcwele amakholori angenalutho, ushukela namafutha. Khetha ukudla okulula okunempilo, okufana neyogathi, izaqathi, i-granola, izithelo ezintsha noma ushizi wezintambo. Ukudla okunempilo kuzokusiza uzizwe ugcwele futhi uqinisekise ukuthi ingane yakho ithola imisoco edingekayo ukuze ikhule kahle. Uma usebenza, phatha isikhwama esinokudla okulula okunempilo ozosigcina edeskini lakho. Lokhu kuzokugcina ungekho emishinini yokuthengisa ntambama. Uma usekhaya, gcina imifino emisha ihlutshiwe futhi ilungele ukudliwa esiqandisini ukuze uthole ukudla okulula okusheshayo.
Naka lokho okufanele uphuze usuku ngalunye. Isoda, ikhofi nezinye iziphuzo ezine-caffeine nazo zigcwele ushukela nama-calories angenalutho. Gwema lezi ziphuzo bese ukhetha ubisi, ijusi namanzi esikhundleni salokho. Zama ukuphuza okungenani izingilazi zamanzi eziyisishiyagalombili ngosuku. Lokhu kuzokugcina uhlanzekile ngaphandle kokuthola isisindo esingeziwe. Uma ungawathandi amanzi alula, zama amanzi anongiwe.
Ukuvivinya umzimba njalo kunezinzuzo eziningi kwabesifazane abakhulelwe. Ukuzivocavoca kusiza ukulawula ukukhuluphala futhi kulungiselela umzimba wakho umsebenzi wokuzala. Zama ukuzivocavoca okungenani imizuzu engamashumi amathathu ngosuku, izinsuku ezintathu kuya kwezine ngesonto. Ukuzivocavoca kuphephile kwabesifazane abaningi abakhulelwe. Khuluma nodokotela wakho ukuze uqiniseke ukuthi kuphephile ukuthi uzivocavoce ngaphambi kokuba uqale noma iyiphi inqubo. Phuza amanzi amaningi ukuze uhlale uhlanzekile ngaphambi, phakathi nangemuva kokujima kwakho.
Khetha umsebenzi owuthandayo. Uma uthanda okwenzayo, maningi amathuba okuthi uzivocavoce. Izinhlobo zokuzivocavoca ezinomthelela ophansi ngokuvamile zibhekwa njengeziphephile kwabesifazane abakhulelwe. Eminye yemibono emihle yokuzivocavoca enomthelela omncane ihlanganisa i-yoga yangaphambi kokubeletha, ukubhukuda nokuhamba ngezinyawo. Uma uqala ukuzivocavoca, qala kancane. Ungakwazi ukwandisa umfutho wakho futhi wandise isikhathi osichitha ujima kancane kancane. Yeka ukuzilolonga futhi ushayele udokotela wakho uma uzizwa unesiyezi, uphelelwa amandla, uphathwa yikhanda kungazelelwe noma uba nanoma yiluphi uketshezi oluvuzayo esithweni sakho sangasese.
Ungakhathazeki kakhulu ngokukhuluphala kangangokuthi awukutholi ukudla okwanele. Ukudla okunomsoco kubalulekile enganeni yakho ekhulayo. Akufanele uzame ukudla ukudla noma ukwehlisa isisindo uma ukhulelwe. Uma ukhathazekile ngenani lesisindo osizuzayo, khuluma nodokotela wakho. Angase akwazi ukukunikeza ukusikisela okuthile noma akudlulisele kuchwepheshe wezokudla, uma kudingeka.
Chofoza lapha ukuze uhlole Ukukhulelwa Ngaphandle Kophawundi
UPatricia Hughes ungumbhali ozisebenzelayo nomama wezingane ezine. UPatricia uneziqu zeBachelor in Elementary Education azithola eFlorida Atlantic University. Ubhale kabanzi ngokukhulelwa, ukubeletha, ukukhulisa izingane kanye nokuncelisa. Ngaphezu kwalokho, ubhale mayelana nokuhlotshiswa kwekhaya kanye nokuhamba.
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