Abazali basetyenziselwa ingcamango yokuba kukho ukutya okuthethile kufuneka bakhuthaze abantwana babo ukuba badle kunye nabanye ukuba bafanele bakuphephe.
Phakathi kokutya edlalwa ukuba yinxalenye yokutya okunempilo:
- Ukutya okuphantsi kwamafutha, amanqatha amaninzi kunye ne-cholesterol
- Ukutya okuphezulu , kuquka ukutya okutya okusanhlamvu, imifuno kunye neziqhamo
- Ukutya okunomlinganiselo olinganiselweyo weshukela kunye netyuwa
- Ukutya okucebile nge-calcium , ukuhlangabezana neemfuno ze-calcium yosuku lomntwana
- Ukutya okunotyebile , ukuhlangabezana neemfuno zentsuku zentsimbi
Ngokuqinisekileyo, abantwana kufuneka baphinde baphephe ukutya okuninzi kwamafutha kunye nokutya okuphezulu kweekhalori . Abantwana bafuna ezinye iinqatha ekudleni kwabo, kodwa ngokubanzi, kuphela malunga ne-30% yeekhalori zentsuku zemihla ngemihla kufuneka zivela kumafutha - ininzi ekufuneka ibe yi-fat unsaturated.
Iileyibhile zokutya kunye ne-Daily Value Value zisekelwe kwiimfuno zondlobuntu zabantu abadala, ngokokuba inani elipheleleyo legrum e-fat elidinga imihla ngemihla, eli malunga ne-65g, lingaphezulu kwelokuba uneminyaka emihlanu ubudala kuphela iimfuno malunga ne-1400 khalori kunye nama-45g weenqatha imihla ngemihla. Usenokusebenzisa iileyile yokutya kunye ne-% Daily Value yefayili njengesikhokelo xa ukhetha ukutya okunamafutha aphantsi kubantwana bakho.
Ukutya okuPhakamileyo
Abazali bavame ukuxelelwa ukuba bakhethe ukutya okunamafutha aphantsi, kodwa kube lula ukuphepha ezinye zokutya ezinamafutha aphezulu apho abantwana bakho basebenokudla.
Isinyathelo esilandelayo siya kuba ukufunda indlela yokutya ephezulu okanye ephantsi kweoli. Funda iibhile zokutya uze uqale ukhethe ezo zokutya eziphantsi kweoli.
Ngokuqhelekileyo, ukutya okuphakamileyo kwamafutha amaninzi kuya kuba ne-13g okanye i-20% yexabiso leMihla ngemihla (okanye iimfuneko zemihla ngemihla) yeoli ekhonzayo okanye ngaphezulu. Ngakolunye uhlangothi, ukutya okunamafutha aphantsi kuya kubakho malunga ne-3g okanye i-5% Ixabiso leNhla ngemihla yamanqatha ngokukhonza okanye ngaphantsi.
Ukutya okuqhelekileyo okunamafutha aphezulu, ongayifumana okunye okuncitshiswa kwamafutha okanye ukutya ngokumodareyitha, kuquka:
- Ikhekhe
- Umxube womzila (ngokukodwa iintlobo eziqukethe ii-chips zetilethi)
- I sauce
- I-Ricotta ushizi enziwe ngobisi okanye ubisi obuninzi
- I-chicken pot pie
- I-pie (i-pecan, i-cherry, i-cherry creme, umzekelo)
- Ubisi olunqambileyo (obumnandi)
- I-sauce emhlophe
- Iibhere
- AmaMacadamia, ama-pecans kunye ne-cashews
- Isaladi yesobho
- Iifatata ze-Au Gratin
- Hash iitatata ezibomvu
- Cheesecake
- Sipinashi
- Ubhontshisi obhakiweyo eneenqanqa
Inyosi, inyama yengulube, imvana, i-turkey kunye nenkukhu ingaba namafutha amaninzi, nangona loo nto inokunciphisa ukuba unqumle amafutha athile ngaphambi kokulungiselela nokukhonza. Kananjalo, endaweni yokubakhiwa okuthosiweyo okanye kunye nokutya okungaphezulu - okuya kukwandisa umthamo womnquba wesidlo - bakhonze, bawubilise, babilisiwe okanye batywe.
ISebe lezoLimo laseUnited States (USDA) linika iingcebiso ezongezelelweyo zokukunceda ukhethe ukutya okunamafutha kunye neenkukhu ezincinci:
- Thenga i-cuts yeefomo enqabileyo (eya kuba nexabiso elincinci lamanqatha), kubandakanywa i-steaks ezijikelezayo kunye neerhasi (iliso elijikelezayo, ujikelezo oluphezulu, umjikelezo osezantsi, isalathisi esinqamlekileyo), phezulu phezulu, i-sirloin ephezulu, i-chuck shoulder kunye neengalo.
- Ukupheka ukhetho olunzima kakhulu lwengulube, kubandakanywa ingulube yengulube, i-porcelaine tenderloin, i-center loin, kunye ne-ham.
- Khetha inyama yenkomo engama-90% iyancika.
- Nithengathe iinkukhu ezingenakunqanda okanye ususe isikhumba ngaphambi kokupheka nokukhonza.
- Nika abantwana bakho baxakeke nge-turkey, inyama yenkomo, inyama, inyama okanye i-fat-fat meat luncheson, igcina ingqondo ukuba i-bologna rhoqo kunye ne-salami inokuba neoli.
Ukutya okutya okuPhakamileyo
Akufanele kusimangaliswe ukuba ukutya okuninzi lwe-fat fat is fast food. Enyanisweni, i-33% ye-USDA ephezulu ye-fat-fat foods is ukutya okukhawulezayo. Abanye ba ndakanya:
- Iibisi kunye neebhisikidi
- Ihamburgers inyama nama-cheeseburgers
- Tacos
- I-sandwichs yeflett
- iifrayizi zamafrentshi
- Milkshakes
- I sandwich yeentlanzi kunye noshizi
- I-Croissant, ngeqanda, ushizi, kunye nebhekoni
- I sandwich yangasemanzini yamasaladi
- Isibhondi seFrench
- Iziqwenga zeenkukhu
- Nachos
- Izinja zeMbewu
- Enchiladas
- Iqabunga lisika isandwichanti yasemanzini
- Amanki e-anyanisi
Ngokuqinisekileyo, inani lamatye kunye neekhalori iintsapho zakho zidla xa zihlala phantsi ukutya okukhawuleza ziya kuxhomekeka kwizikhulu zobungakanani abazidlayo. Umzekelo, i-12 oz ye-Vanilla Triple Thick Shake e-McDonald's ine-10g yeenqatha (i-15% ye-Daily Value *) kunye nama-calorie angama-420. Ngakolunye uhlangothi, iingu-32 oz inamafutha angama-26g (i-41% yexabiso leSuku zonke) kunye neekhalori ezingama-1110, eziphantse i-fat and two-thirds yeekhalori ezifunwa ngabantwana abadala kakhulu iintsuku zonke.
Ngokufanayo, umyalelo omncinci wamaFries aseMcDonald's unamafutha angama-13g (i-20% yexabiso leSuku zonke) kunye nama-calorie angu-250. Ukuba uyaphakamisa loo myalelo, uya kukwandisa amanqatha ukuya kuma-30g (47% kwi-Daily Value) kunye neekhalori ukuya ku-570.
Kucacile kwimimiselo engentla apha ukuba umntwana angafumana phantse onke amanqatha afunayo ngosuku (kwaye ke ezinye) nje kwi-fries enkulu yefries yaseFransi kunye nokugubha okukhulu. Oko kubangela ukubaluleka kokufunda ukutya okukhawulezileyo ukutya okunokutya okukhethiweyo kwaye ufunde ukukhetha ukutya okunamafutha angaphantsi, nokuba uphuma.
Ukunciphisa ukutya okukhawulezileyo yonke into kunokuba nombono omuhle wokuncedisa umlinganiselo wengane yakho yokutya okunamafutha aphezulu.
* Imilinganiselo yemihla ngemihla isekelwe kwiimfuno zabantu abadala.
Imithombo:
> Iingcebiso zeZidlo zabantwana abaphilileyo, > i-American Heart Association. Ukuhlaziywa ngoMeyi 14, 2015. > http://www.heart.org/HEARTORG/HealthyLiving/Dietary-Recommendations-for-Healthy-Children_UCM_303886_Article.jsp#.VwlbWkcVAsA.
> McDonald's USA Iinkcukacha zeNutrition yezinto eziDumileyo zeMenyu. http://nutrition.mcdonalds.com/usnutritionexchange/nutritionfacts.pdf.
> USDA. Ngaphakathi kwePiramidi yokutya. Iingcebiso zokukunceda wenze ukhetho olumkileyo kwiqela leenyama yeembotyi. https://www.choosemyplate.gov/protein-foods-tips.
I-USDA I-Database ye-Nutrient Database kwi-Standard Reference, Ukukhululwa 18. Ixabiso elipheleleyo (amanqatha) (g) Isiqulatho seZiko lokutya ezikhethiweyo kwiMilinganiselo evamile, ehlelwe ngumxholo wokutya.