Ukudiliza izikhokelo ezintsha kwiinguqu zendalo
Njengabazali babantwana abancinci, enye yezinto ezinzima kakhulu esenzayo imihla ngemihla izama ukuba iintsapho zethu zingadli kuphela kodwa zidle ukutya "okulungileyo". Ngaba kufuneka ulandele amaqela okutya? Iikhalori zokubala zabantwana? Uyazi njani ukuba umntwana wakho uyadla oko bakufanele? Faka i-MyPlate kwiSebe lezoLimo lase-United States, indawo ekhethiweyo yombala eyenzelwe ukubanceda abantu babone indlela yokutya ekufuneka bayidle ngayo.
Imbali yokukhuthaza ukutya okunempilo
Ngelixa i-USDA ipapashile uhlobo oluthile lwezikhokelo zondlo okwedlula iminyaka eyi-100, kwaba ngo-1992 ukuba ivelise iPiramidi yokuTya yokutya njengendlela yokuba abantu benze ukutya okulungileyo. Ipiramidi yahlula ibe ngamacandelo amathandathu anqamlekileyo kwaye yabonisa imifanekiso yokutya kwiqela ngalinye liboniswe. Ngaphandle komzekeliso ngamnye kwakukho izikhokelo zeendlela zokutya ezininzi kufuneka zidliwe ngalunye suku.
Ipiramidi yahlaziywa ngo-2005. Ebizwa ngokuthi "MyPyramid," ibonisa imivimbo ebonakalayo yobubanzi obuhlukeneyo, iphinda yenzelwe ukubonisa ukuba baninzi abathengi beqela lokutya kufuneka badle ukususela ngosuku ngalunye. Iqela ngalinye lokutya lalinombala ohlukileyo.
Sekunjalo, kukho izikhalazo ezivela kwabaninzi ukuba i-MyPyramid, ngelixa uphuculo olwenziwe ekuqaleni, lwaludideka kwaye aluzange luchaze ngokwaneleyo ukuba yeyiphi na indlela abantu abayidla ngayo. Nge-MyPlate, imizobo ibonisa indlela umntu kufuneka asebenzise ngayo "uhlahlo lwabiwo-mali" usuku ngalunye - malunga neepesenti ezingama-30 kwiingqolowa, iipesenti ezingama-30 kwimifuno , iipesenti ezingama-20 kwiziqhamo kunye neepesenti ezingama-20 kwiprotheni.
Isangqa esincinci simelela ubisi.
"Ukubamba ingqalelo yabathengi esiyilandelayo emva kwesi sihlandlo, singenzi ukuba kube nzima kakhulu ukuba mhlawumbi kungumsebenzi," kusho uRobert Post we-USDA's Center for Policy and Nutrition Promotion. "Kukhona into ememema ngokwenene kwesi sihlandlo esiqhelekileyo sokudla ixesha."
Yintoni Okufanele Ibe Kukho "I-MyPlate"?
Ngamaqela amahlanu okutya abelwe - isityalo, imifuno, i-grains, iprotheni kunye nobisi - i-MyPlate iyaphula into ekufuneka siyidle ngokulinganiselayo, sikhuthaze abathengi ukuba "bakhe ipakethi ephilileyo." Ukuncedisa okuqhubekayo, izikhokelo ezipapashwe kunye nomtya wokutya ziquka:
- Jabulela ukutya kwakho, kodwa udle ngaphantsi.
- Gwema izabelo ezingaphezulu.
- Yenza isigamu seziqhamo zakho kunye nemifuno.
- Yenza ubuncinci isiqingatha sakho seesishumi.
- Ukutshintshela kwi-fat-free or fat-fat (1%) yobisi.
- Thelekisa i-sodium ekudleni njengosobho, isonka, kunye nokutya okutyhilekileyo-kwaye ukhethe ukutya kunye namanani aphantsi.
- Phuza amanzi endaweni yeziphuzo zelanga.
Ekugqibeleni, injongo ye-MyPlate entsha kukunceda amaMerika abe nokutya okunokulinganisela ngelixa ekunciphiseni ukukhuluphala, kokubili kubantwana nakubantu abadala.
Abazali Bafuna Izimpendulo
"Lesi sikhumbuzo esheshayo, esilula ukuba sonke siyiqonde ngakumbi ukutya esikudlayo kwaye njengomama, ndiyakwazi ukuxelela ukuba lukhulu kangakanani oluya kunceda abazali kulo lonke ilizwe," kusho uNdikhoyo uMnumzana uMichelle Obama kwi nkomfa yenkampani yokunyusa i-MyPlate. "Xa umama okanye ubaba ebuyela ekhaya ukususela kumhla omude womsebenzi, sele siceliwe ukuba sibe yi-chef, umpempe, umntu ococekileyo. Ngoko kunzima ukuba ngumfuyi wezondlo, naye.
Kodwa sinalo ixesha lokujonga iiplati zezingane zethu. Ngethuba nje besigcwele isiqhamo seziqhamo kunye nemifuno, kwaye zidibene neeprotheni ezinqambileyo, iinkozo ezipheleleyo, kunye nobisi obuncinane, sinokulungileyo. "
Sekunjalo, abazali abaninzi badidekile.
"Ndiyayiqonda intombi yam idinga ukutya iziqhamo kunye nemifuno," kusho u-Justine Miller, umama oneminyaka engu-4 ubudala, uBell. "Kodwa ngaba kufuneka ndilandele into yokuba isitya sithetha ngayo yonke isidlo? Kuthiwani ngokutya ?
Izondlo zi velwano.
"Xa ndaqala ukuva malunga neplati ephuma, kwakungeyona ingqiqo kum ukuba mhlawumbi kuya kuba yinto engokoqobo kunye 'nokutya-njengaye' kwaye abantu banokuziqonda," kutsho uDkt. Kathy Keenan Isoldi, RD, onguprofesa oncedisayo isebe lesondlo kwi-CW
I-Post Campus yase-Long Island University. "Kodwa ke xa kuthe kwaphuma iibhloko kunye namazwi Iintyatyambo, amaGrains, Vegetables, kunye namaProtheni, ndandidumala kakhulu - ndiyathemba ukuba idizayini ibe 'yinyaniso' kuyo, njengenqwelo enhle Ukutya okunempilo. Kodwa ndiyazi ukuba babefuna ukwenjenjalo ukuwushiya evulelwe ukutolika. "
UDkt. Isoldi uthi akacingi ukuba ukutya kwiplati eyimfuneko kubonisa ukutya komhla kwaye unqwenela ukuba babonise ukuba isitya kwaye omnye unokutya kuso.
Uthi nje ubonisa iplati yendlovu yokutya, "watsho. "Akunjalo isidlo sasemini okanye isidlo sakusasa, andicinga ukuba umyalezo kukuba abantu bafanele badle kulowo nalowo kutya.
Enye yeengxaki nge-MyPlate, uDkt. Isoldi uthi kukuba sisuka kwisigijimi esinzima - ipiramidi eneendlela ezahlukeneyo-into elula kakhulu kwaye abantu abaqinisekanga ukuba benzani nayo.
"Kwibala eliqaqambileyo, ukuba sinokufumana bonke abantu-kwaye ngokuqinisekileyo kubandakanya abazali babantwana abaneminyaka emi-2 ukuya ku-5- ukunyusa inani lezityalo kunye nemifuno abayidlayo, ngoko senze into emnandi."
Iingcebiso zoLwazi lokuThambisa iSchools yakho esebenzisa i-MyPlate
UDkt. Isoldi uthi, xa kuziwa ekuncediseni umntwana omncinci, ingundoqo kukuphumla.
"Abantwana abakwiqela eli-2-5 lobudala banokunciphisa ukutya," watsho. "Kukho ukukhula okukhulu ukusukela ekubelekeni ukuya kutsho emibini ubudala, kodwa ke izinga lokukhula linciphisa." Okona kubaluleke kakhulu kukukwenza oko baninzi.
Nazi ezinye zeengcebiso zakhe:
- Sungcangcazela. Ufuna ukuqinisekisa ukuba kukho ukuvumelana okuhle endlwini yakho xa kuziwa kukutya. Ukuba 'ukulwa ukutya' endlwini yakho xa abantwana bebancinci, uya kuba nabo xa beselula. Akufanele kubekho uxinzelelo kwikhaya elisondlo.
- Unqwenela ukuba yonke into yakho encinci iyakudla i-macaroni kunye noshizi okanye iinkukhu zeenkukhu? Khumbula ukuba abantwana banokuhamba ixesha elide ngaphandle kwamaqela amane okutya, ngokukodwa ukuba bathatha i-multivitamin ezinokutshatyalaliswa ezintlanu kwiintsuku ezisixhenxe zeveki. Maye bagibele i-jag yokutya.
- Yenza abantwana bakho babandakanyeke kwinkqubo. Nonke isifundo sibonisa ukuba abantwana abathatha inxaxheba ekulungiseleleni ukutya-nokuba ngaba bethenga okanye bancedisa ukwenza ukutya - banokutya. Fumana isihlalo okanye isitulo uze ubavumele uhlambe imifuno. Thatha kwivenkile uze ubabuze ukutya okuphilileyo abangathanda ukukudla.
- Vumela "uphathe ukutya" - kulungile ukugcina i-ice cream kunye nekiki endlwini! Kodwa cacisa umntwana wakho ukuba unokufumana enye ngosuku. Emva koko, ukuba ufuna enye i-snack, kufuneka ukuba iziqhamo okanye iziqhumane okanye enye into ephilileyo. Ukuba ukhawuleza ukutya okuthethile, kuya kubuyiselwa xa sele bekhulile.
- Thetha ngokutya okunempilo kunye noko kubalulekile. Umntwana oneminyaka emi-2 unokuqonda ngaphezu kokuba bathetha. Yithi, "Yay! Namhlanje siza kwenza isidlo esinempilo!" Buza ngoko ukuba bafuna ukunceda.
- Hamba ngokukhawuleza. Qala ngezityalo kunemifuno. Kwaye xa uzisa into entsha, vele ufake ixabiso elincinane kwisitya. Khumbula ukuba abantwana abancinci banemizimba emininzi kwaye bahamba ngokubanzi. Kufuneka badle rhoqo.
Ukutya okutyebileyo kubandakanya ibhotela ye-peanut kwi-crackers, izintuthwane kwi-log (nangona uhlala ukhumbule ukuba kunzima kubantwana abathathu nangaphantsi ukuhlafuna), i-pudding (yinto encinci kodwa i-calcium), i-yogurt, i-yogurt yogric, i-yogurt ye-fat iitshizi kunye ngokwemvelo phantsi kwee cookies ezifana ne-vanilla wafers, i-ginger snaps, i-cookie arrowroot kunye ne-crackers. Kwakulungile: i-yogurt i-smoothies eyenziwe nge-vanilla yesiqingatha kunye ne-yogurt ye-yogurt, iziqhamo ezinqabileyo (okanye izityalo kunye neqhwa), ubisi kunye ne-vanilla; okanye i-pops eyenziwe kwi-orange okanye i-apple juice.
"Ndicinga ukuba ipiramidi eyaqalwa ngo-2005 yayidideka kwabanye abantu, ngoko ke kukuphucula," kutsho uDkt. Isoldi. "Yaye inzuzo enkulu kukuba abantu bathetha ngabantu ngokutya. Ukuba kunceda abantu baqonde ukuba isiqingatha sazo kufuneka sibe ziziqhamo nemifuno, i-MyPlate iya kuba yimpumelelo. Lawo maqela amabini aneninzi leenzuzo, kwaye yiyo apho sihlala sisweleka khona. "