Ukulala Nokutya Komntwana: Iingongoma Ezimbini Zokukhula Okusempilweni

Ngexesha elibalulekileyo lokukhula nophuhliso lomntwana, ubuthongo obaneleyo nobusemgangathweni ophezulu kunye ukutya okunempilo nokulinganiselayo ziziseko ezibini ezisisiseko ezixhasa uphuhliso lwazo olupheleleyo lomzimba, ingqondo, kunye neemvakalelo. Ezi zinto zimbini zixhomekeke kwelinye, zibumba ikamva elisempilweni lomntwana.

I. Ukulala: "Isikhululo sokutshaja" seNgqondo noMzimba

Ukubaluleka kokulala ebantwaneni kudlulela ngaphaya kokuphumla nje; lixesha elibalulekileyo lokuba iingqondo nemizimba yabo ilungise, ihlangane, kwaye ikhule.

Ukubaluleka Kokulala:

• Uphuhliso Lobuchopho Nokufunda: Ukulala yinkqubo "yokucoca igumbi" yengqondo. Ngexesha lokulala nzulu, ingqondo ihlanganisa iinkumbulo kwaye icwangcise ulwazi olufunyenwe emini, nto leyo ibalulekileyo kumntwana. ubuchule bokufunda, ixesha lokuqwalaselakunye izakhono zokusombulula iingxakiAbantwana abangakwaziyo ukulala ixesha elide banokuba neengxaki zokufunda, ukusebenza nzima kakhulu, kunye nokungazinzi ngokweemvakalelo.

• Ukukhula komzimba kunye nokuzikhusela komzimba: I-hormone yokukhula ikhutshwa kakhulu ebusuku, ngoko ke ukulala ngokwaneleyo kunxulumene ngqo nomntwana. uphuhliso lobudeUkongeza, ukulala okusemgangathweni kuyayomeleza impilo yomntwana. inkqubo yomzimba, ukubanceda bamelane nezifo kwaye banciphise ukuxhaphaka kokugula.

• Ulawulo lweemvakalelo: Abantwana abangalali ngokwaneleyo banokuba nomsindo, babe neemvakalelo eziguquguqukayo, baze babe neempawu zokuxhalaba okanye zokudakumba. Ukulala kakuhle kunceda abantwana balawule iimvakalelo zabo ngcono kwaye bahlale benesimo sengqondo esihle nesinethemba.

• Ukusebenza kokuziphatha: Abantwana abaphumle kakuhle badla ngokuzibamba ngcono, baziphathe ngendlela efanelekileyo, kwaye abasoloko besenza izinto ngokungxama.

Indlela Yokuqinisekisa Ubuthongo Obufanelekileyo Kwabantwana:

• Misela ishedyuli yokulala rhoqo: Lala uze uvuke ngexesha elifanayo yonke imihla, kuquka neempelaveki, ukuze ubeke iwotshi yabo yebhayoloji.

• Yenza Indawo Ekhululekileyo Yokulala: Igumbi lokulala lifanele libe mnyama, lizole, kwaye lipholile (malunga ne-18-22 degrees Celsius okanye i-65-72 degrees Fahrenheit), kuthintelwe ukuvuseleleka kakhulu ngaphambi kokulala.

• Indlela Yokuphumla Ngaphambi Kokulala: Ziphephe izixhobo ze-elektroniki iyure ngaphambi kokuba ulale. Endaweni yoko, funda nomzali nomntwana, ubalise amabali, uhlambe ngamanzi afudumeleyo, okanye uphulule umzimba kancinci.

• Umsebenzi Ophakathi Emini: Qinisekisa ukuba wenza imisebenzi yangaphandle eyaneleyo kwaye uzilolonga emini, kodwa kuphephe imisebenzi enzima xa sele usondele ixesha lokulala.

• Ziphephe iCaffeine kunye neSugar Ngaphambi kokulala: Itshokolethi, iziselo ezinekhabhoni, kunye nezinye izinto ezineswekile zinokuchaphazela ubuthongo.

II. Ukutya: "Amafutha" Okwakha Umzimba Osempilweni

Ukutya okunesondlo esifanelekileyo sisiqinisekiso esisisiseko sophuhliso lomntwana ngokwasemzimbeni, ukugcinwa kokusebenza kwamalungu omzimba, kunye nokunikezelwa kwamandla. Imikhwa yokutya enempilo ekhuliswe kwasebuntwaneni iya kubonelela ngeenzuzo zobomi bonke.

Ukubaluleka Kokutya:

• Uphuhliso Lomzimba: Iiproteni zizinto ezisisiseko zokukhula kweeseli kunye nezicubu; iicarbohydrate zibonelela ngamandla; amafutha zizinto ezibalulekileyo ezibangela ukufunxwa kweevithamini; kwaye iivithamini kunye neeminerali zithatha inxaxheba kwimisebenzi eyahlukeneyo yomzimba. Zizonke, zixhasa uphuhliso olupheleleyo lomntwana. amathambo, izihlunu, amalungu omzimba, kunye nokuninzi.

• Ukuphucula Ukuzikhusela: Ukutya okutyebileyo kwizakhamzimba ezifana neVithamin C, D, kunye neZinc kunokuqinisa kakhulu amajoni omzimba omntwana, kubancede bakhusele ngempumelelo iintsholongwane kunye neebhaktheriya.

• Uphuhliso lweNgqondo: Uphuhliso lwengqondo lufuna izondlo ezithile, ezifana ne-DHA (i-Omega-3 fatty acids), i-iron, kunye ne-iodine. Ukutya okunesondlo kubalulekile kumntwana. umsebenzi wokuqonda, inkumbulo, kunye nokugxila.

• Amandla Azinzileyo: Umbane owaneleyo ugcina abantwana besebenza ngexesha ukufunda nokudlala, ukuthintela ukudinwa.

• Ukwakhiwa Kwemikhwa: Imikhwa yokutya okunempilo inokuthintela iingxaki zempilo ezizayo ezinje ngokutyeba kakhulu, isifo seswekile, kunye nezifo zentliziyo xa umntu emdala.

Indlela Yokuhlakulela Imikhwa Yokutya Esempilweni Ebantwaneni:

• Ukukhetha Ukutya Okuhlukeneyo: Khuthaza abantwana ukuba bazame iintlobo ngeentlobo zeziqhamo, imifuno, iinkozo ezipheleleyo, inyama engenamafutha, iimbotyi, kunye neemveliso zobisi ukuqinisekisa ukuba banesondlo esipheleleyo.

• Amaxesha Okutya Amiselweyo: Zimisele indlela yokutya rhoqo ukuze uphephe ukutya kakhulu okanye ukuhlala ixesha elide ngaphandle kokutya.

• Nciphisa Ukutya Okucutshungulweyo Neziselo Ezineswekile: Beka phambili ukutya okuphekiweyo ekhaya kwaye unciphise ukutya okunetyuwa eninzi, iswekile eninzi, kunye nokutya okunamafutha amaninzi njengeetships, iilekese, kunye neesoda.

• Ukubonisa Indima: Abazali ngabona bafundisi bokuqala bomntwana ngemikhwa yokutya. Iindlela zokutya ezisempilweni zabazali zinempembelelo encinci kodwa enzulu ebantwaneni babo.

• Bandakanya ekulungiseleleni ukutya: Vumela abantwana bathathe inxaxheba ekukhetheni izithako kunye nemisebenzi elula yokupheka. Oku kunokunyusa umdla wabo ekutyeni kunye nokuzimisela ukuzama ukutya okutsha.

• Akukho Mandla okanye Ukufumbathisa: Musa ukunyanzela abantwana ukuba batye ukutya abangakuthandiyo, okanye usebenzise ukutya njengomvuzo okanye isohlwayo. Gcina imeko-bume eyakhayo neyonwabisayo ngexesha lokutya.

Isiphelo

Ukulala nokutya, njengamavili amabini esithuthi okanye amaphiko amabini entaka, kunye kukhuthaza ukukhula okunempilo komntwana. Njengabazali, kufuneka sibeke phambili kwaye sityale umgudu ekudaleni indawo yokulala efanelekileyo kunye nokuhlakulela imikhwa yokutya enempilo kubantwana bethu. Oku akupheleli nje ekuthatheni uxanduva lwempilo-ntle yabo yangoku kodwa kukwabeka isiseko esiqinileyo sobomi babo bexesha elizayo obuqaqambileyo.