Ukulala Nokudla Kwengane: Izisekelo Ezimbili Zokukhula Okunempilo

Ngesikhathi esibucayi sokukhula nokukhula kwengane, ubuthongo obanele nobusezingeni eliphezulu kanye ukudla okunempilo nokulinganiselayo yizona zisekelo ezimbili eziyisisekelo ezisekela intuthuko yazo ephelele yomzimba, yokuqonda, kanye neyomzwelo. Lezi zici ezimbili ziyaxhomekeka, zakha ndawonye ikusasa elinempilo lengane.

I. Ukulala: "Isiteshi Sokushaja" Sobuchopho Nomzimba

Ukubaluleka kokulala ezinganeni kudlulela ngale kokuphumula nje; yisikhathi esibalulekile sokuba ubuchopho nemizimba yabo ilungise, ihlangane, futhi ikhule.

Ukubaluleka Kokulala:

• Ukuthuthukiswa Kobuchopho Nokufunda: Ukulala kuyinqubo yobuchopho "yokuhlanza igumbi". Ngesikhathi sokulala okujulile, ubuchopho buhlanganisa izinkumbulo futhi bucubungule ulwazi olutholwe emini, okuyinto ebalulekile ebuntwaneni. ikhono lokufunda, isikhathi sokunaka, futhi amakhono okuxazulula izinkingaIzingane ezinenkinga yokungalali kahle zingaba nezinkinga zokufunda, ukusebenza ngokweqile kanye nokungazinzi ngokomzwelo.

• Ukukhula Komzimba Nokuvikeleka Emzimbeni: I-hormone yokukhula ikhishwa kakhulu ebusuku, ngakho-ke ukulala ngokwanele kuhlobene ngqo nomntwana. ukuthuthukiswa kokuphakamaNgaphezu kwalokho, ukulala kwekhwalithi ephezulu kuqinisa ingane amasosha omzimba, ukubasiza ukuba bamelane nezifo futhi banciphise ukuvama kokugula.

• Ukulawulwa Kwemizwa: Izingane ezingalali ngokwanele zingase zicasuke, zibe nemizwa eguquguqukayo, futhi zibhekane nokukhathazeka noma izimpawu zokucindezeleka. Ukulala kahle kusiza izingane ukuthi zilawule kangcono imizwa yazo futhi zilondoloze isimo sengqondo esihle nesinethemba.

• Ukusebenza Kokuziphatha: Izingane eziphumule kahle zivame ukubonisa ukuzithiba okungcono, ziziphatha ngendlela efanele, futhi azithambekeli kakhulu ekuziphatheni ngokuphamazela.

Indlela Yokuqinisekisa Ukulala Okwanele Kwezingane:

• Hlela Isimiso Sokulala Esivamile: Lala uvuke ngesikhathi esifanayo nsuku zonke, kuhlanganise nezimpelasonto, ukuze usethe iwashi lakho lemvelo.

• Dala Indawo Yokulala Ekhululekile: Igumbi lokulala kufanele libe mnyama, lithule, futhi lipholile (cishe ama-degree Celsius angu-18-22 noma ama-degree Fahrenheit angu-65-72), kugwenywe ukuvusa inkanuko ngokweqile ngaphambi kokulala.

• Indlela Yokuphumula Ngaphambi Kokulala: Gwema amadivayisi kagesi ihora ngaphambi kokulala. Kunalokho, funda umzali nomntwana, uxoxe izindaba, ugeze ngamanzi afudumele, noma uhlikihle umzimba kancane.

• Umsebenzi Ophakathi Nesikhathi Sasemini: Qinisekisa ukuthi wenza imisebenzi yangaphandle eyanele kanye nokuzivocavoca umzimba emini, kodwa gwema imisebenzi enamandla eduze nesikhathi sokulala.

• Gwema i-Caffeine noshukela ngaphambi kokulala: Ushokoledi, iziphuzo ezine-carbonated, nezinye izinto ezinoshukela kungathinta ubuthongo.

II. Ukudla: "Amafutha" Okwakha Umzimba Onempilo

Ukudla okunomsoco okulinganiselayo kuyisiqinisekiso esiyisisekelo sokukhula komzimba kwengane, ukugcinwa kokusebenza kwezitho zomzimba, kanye nokunikezwa kwamandla. Imikhuba yokudla enempilo ehlakulelwe kusukela esemncane izoletha izinzuzo zokuphila konke.

Ukubaluleka Kokudla:

• Ukuthuthukiswa Komzimba: Amaprotheni ayizinto eziyisisekelo zokukhula kwamaseli nezicubu; ama-carbohydrate anikeza amandla; amafutha ayimithombo yamandla ebalulekile kanye nabathwali bokumuncwa kwamavithamini; kanti amavithamini namaminerali ahlanganyela emisebenzini eyahlukahlukene yomzimba. Ndawonye, ​​​​zisekela intuthuko ephelele yengane amathambo, imisipha, izitho zomzimba, futhi nokuningi.

• Ukuthuthukiswa Kokuzivikela Emzimbeni: Ukudla okucebile ngezakhamzimba ezifana neVithamini C, D, kanye ne-zinc kungaqinisa kakhulu amasosha omzimba wengane, kumsize ukuthi avikele ngempumelelo amagciwane namagciwane.

• Ukuthuthukiswa Kokuqonda: Ukukhula kobuchopho kudinga izakhamzimba ezithile, njenge-DHA (Omega-3 fatty acids), i-iron, kanye ne-iodine. Ukudla okunomsoco kubalulekile ebuntwaneni. umsebenzi wokuqonda, inkumbulo, kanye nokugxila.

• Amandla Aqhubekayo: Ukunikezwa kwamandla okwanele kugcina izingane zimatasa ngesikhathi ukufunda nokudlala, ukuvimbela ukukhathala.

• Ukwakheka Kwemikhuba: Imikhuba yokudla okunempilo ingavimbela izinkinga zempilo zesikhathi esizayo njengokukhuluphala ngokweqile, isifo sikashukela, kanye nezifo zenhliziyo lapho umuntu esemdala.

Indlela Yokuhlakulela Imikhuba Yokudla Enempilo Ezinganeni:

• Izinketho Zokudla Ezihlukahlukene: Khuthaza izingane ukuba zizame izinhlobo ezahlukene zezithelo, imifino, okusanhlamvu okuphelele, inyama engenamafutha amaningi, ubhontshisi, kanye nemikhiqizo yobisi ukuqinisekisa ukudla okunomsoco ophelele.

• Izikhathi Zokudla Ezihleliwe: Yakha imikhuba yokudla njalo ukuze ugweme ukudla ngokweqile noma ukuhlala isikhathi eside ngaphandle kokudla.

• Nciphisa Ukudla Okucutshunguliwe Neziphuzo Ezinoshukela: Beka phambili ukudla okuphekwe ekhaya futhi unciphise ukudla okunosawoti omningi, ushukela omningi, kanye nokudla okunamafutha amaningi njengama-chips, amaswidi, nama-soda.

• Ukumodela Izindima: Abazali bangabafundisi bokuqala bezingane ngemikhuba yokudla. Izitayela zokudla okunempilo zabazali zinethonya elincane kodwa elijulile ezinganeni zabo.

• Bandakanya Ekulungiseleleni Ukudla: Vumela izingane zihlanganyele ekukhetheni izithako kanye nemisebenzi elula yokupheka. Lokhu kungandisa intshisekelo yazo ekudleni kanye nokuzimisela ukuzama ukudla okusha.

• Akukho Amandla Noma Ukufumbathisa: Ungaphoqi izingane ukuba zidle ukudla ezingakuthandi, futhi ungasebenzisi ukudla njengomvuzo noma isijeziso. Gcina isimo esihle nesijabulisayo ngesikhathi sokudla.

Isiphetho

Ukulala nokudla, njengamasondo amabili emoto noma amaphiko amabili enyoni, ndawonye kukhuthaza ukukhula okunempilo kwengane. Njengabazali, kufanele sibeke phambili futhi sitshale umzamo ekudaleni indawo yokulala enhle nokuhlakulela imikhuba yokudla enempilo yezingane zethu. Lokhu akukhona nje ukuthatha umthwalo wemfanelo wenhlalakahle yazo yamanje kodwa futhi nokubeka isisekelo esiqinile sempilo yazo yesikhathi esizayo ephilayo.