Izingane zesikhathi esikoleni zidinga ukudla okunomsoco, amavithamini amaningi kanye nezici zokulandelela, okuzosiza umzimba wabo ukuba uthuthuke futhi uhlale uphilile. Ngezansi uzothola ulwazi ngalokho ukudla okunempilo kwabafundi besikole kusekelwe kulo.
Ukudla njalo
Izingane zidinga ukudla okuvamile kanye nokudla okulula phakathi kwabo. Lokhu kubaluleke kakhulu uma sikhuluma ngokudla okunempilo kwabafundi abasebancane. Uma kunalokho ingane isetshenziselwa "ukungena" into ethile ekuhambeni, ngokuqinisekile ngeke kube khona ukukhuluma ngokudla okulinganiselayo.
Kuhle uma izingane ziqala usuku lwabo ngokudla kwasekuseni okunomsoco - isibonelo, ubisi nama-flakes, ukuze ubhekane nomthwalo ekuseni esikoleni. Bese-eyodwa isobho, izithelo 1-2 noma ucezu lwekhekhe kuzobanika amandla engeziwe ukuze bazizwe bejabule ngaphambi kokudla. Isidlo ngokwayo kufanele senziwe njengento ehlukahlukene ngangokunokwenzeka.
Imithetho eyisisekelo yokudla okunempilo kwezingane zesikole uncoma abazali lokhu okulandelayo:
- 1-2 izikhathi ngesonto ingane ingcono kakhulu ukudla izinhlanzi;
- Kanye ngesonto - inyama ebomvu (njengaye yenkomo);
- 1-2 izikhathi ngesonto ingane kufanele idle ama-legumes noma izitsha ezifana nemifino eqoshiwe;
- Ngezinye izinsuku, ingane inganikezwa inyama emhlophe (isibonelo, inkukhu) noma izitsha ezenziwe nge-pasta.
Sicela uqaphele ukuthi ungafundiswa ukudla ukudla okunempilo ngokusizwa kokudla okuhlanganyelwe kanye nama-dinners ngezimpelasonto, lapho uzohlangana khona etafuleni nomndeni wonke.
Ukudla okuvela kuwo wonke amaqembu okudla
Ekhuluma ngokudla okunempilo kwabafundi, kufanele kuqashelwe ukuthi izingane zidinga ukudla imikhiqizo yazo zonke izigaba zokudla - ukuhlangabezana nezidingo zomzimba zazo. Ake sihlale kulokhu ngokuningiliziwe.
Isinkwa, nezinye okusanhlamvu namazambane. Kuhle ukuthi izingane zesikole zithembele kuleli qembu lokudla. Lapho ulungiselela ukudla, ukhethe ukukhetha ufulawa, ukudla okunempilo kuthatha ukuthi u-2/3 wesilinganiso sezingane esikoleni uzokwenziwa ngemikhiqizo eyenziwe ngaleyo fu.
Izithelo nemifino. Ukuze izingane ezinomsoco, eziphakeme kakhulu zifanele zinikeze ama-5 ezinhlobonhlobo zezithelo nemifino nsuku zonke.
Ingxenye eyodwa ingacatshangelwa:
- Izithelo eziphakathi nendawo - isibonelo, i-banana, i-apula, i-orange;
- Izithelo ezincane ezincane (njengeplamu), amagilebhisi angu-10-15, ama-cherries, amajikijolo;
- Ingxenye encane yesaladi kusuka emifino ehlanzekile;
- 3 wezipuni ezigcwele imifino ephekwe - njenge-peas eluhlaza;
- Izipuni eziyi-3 ezigcwele izitshalo eziphekwe - njengebhontshisi (uma ingane idla okungaphezulu, isabalwa njengomuntu oyedwa);
- Isipuni 1 sezithelo ezomile - njengezithelo zomisiwe noma ama-apricot omisiwe;
- 1 ingilazi encane yejusi yemvelo (uma ingane iphuza ngaphezulu, isabalwa njengomuntu oyedwa).
Ubisi nemikhiqizo yobisi. Nikeza abantwana okungenani ama-3 servings yemikhiqizo yobisi ngosuku. Kungaba iphakheji elilodwa le-yogurt, 1 ingilazi yobisi noma ucezu olulodwa lweshizi ubukhulu bebhokisi lokufanisa. Lokhu kubaluleke kakhulu ekudleni okunempilo kwabafundi abancane. Imikhiqizo yobisi yamanoni aphansi ngokuvamile aqukethe inani elifanayo le-calcium kanye nohlu olufanayo lwamavithamini esiwutholayo ekukhiqizeni okuqukethwe okuvamile kwamafutha. Kodwa-ke, akuyona into engathandeki ukusebenzisa imikhiqizo yobisi ekhishwe ngokuphelele yezingane.
Inyama, inhlanzi nemikhiqizo yabo ehlukile. Inyama (ikakhulukazi ebomvu) nezinhlanzi yizona zinhlobo ezingcono kakhulu zensimbi. Kodwa-ke, ama-legumes (i-lentils, ubhontshisi), imifino eluhlaza okwesibhakabhaka kanye nokuhlwanyelwa okusanhlamvu nakho kunganika umzimba womfundi isimbi esanele.
Izinhlanzi ze-oily - njenge-sardines, i-anchovies, i-mackerel, i-salmon - zicebile kakhulu kuma-acids ama-Ω-3. Lawa ma-acids ayadingeka ukuze kusetshenziswe kahle uhlelo lwe-nervous, immune ne-cardiovascular of the child. Imithetho yokudla okunempilo hhayi kuphela izingane zesikole, kodwa izingane ngokujwayelekile, zithi esikhathini esesonto izingane zidinga ukudla ama-fish angu-2 ama-fatty fish. Kodwa-ke, gwema ukunikeza ingane inkemba, ngoba iqukethe inani elikhulu le-mercury.
Ukudla okunamafutha noma okushukela. Ukudla okunomsoco ophezulu noma okweshukela - okufana namaqebelengwane, amakhukhi, ama-chocolate cake, i-crisp - unike amandla esikoleni amandla amaningi, kodwa cishe angabi namavithamini. Ezinombolweni ezincane zezingane, amaswidi angadliwa, noma kunjalo, njengengxenye yokudla okunomsoco, hhayi njengengxenye yokudla okuyisisekelo, okunempilo nokuphilile.
Iziphuzo eziwusizo. Njengoba isiphuzo esifanele kunazo zonke, ukudla okunempilo kunika ubisi namanzi kubafundi besikole - njengoba bengabhubhisi amazinyo abo. Amajuba anama-asidi aphezulu futhi aqukethe amaphesenti aphezulu ashukela (ngisho namajusi wemvelo sithola ushukela wemvelo). Ngakho-ke, kungcono ukunikeza izingane i-juice kanye nokudla - kungenjalo, kuyadingeka ukuyihlanza ngamanzi.
Ingqikithi yetshezi edingekayo umfundi ngesikhathi sosuku ixhomeke ngesimo sezulu, umsebenzi womzimba kanye nokudla akudlayo. Kungumqondo omuhle ukunikeza izingane enye ingilazi yamanzi (ubisi noma ijusi) ngesidlo ngasinye, kanye nengilazi eyodwa - phakathi kokudla. Nika izingane uketshezi oluthe xaxa phakathi nokushisa nangesikhathi sokusebenza ngokomzimba okwandisiwe.
Ukudla okunempilo kwabafundi abasebancane abavumelani nokusetshenziswa kweziphuzo ezinobuthi ezifana ne-coke, equkethe i-caffeine. Ngokuqondene nabafundi asebekhulile, gwema ukubanika iziphuzo eziphathekayo eziqukethe i-caffeine ngenkathi bedla, njengoba i-caffeine ivimbela umzimba ukuba ungayitholi insimbi.