Nceda Uncedo Lwakho Lwamkela Ukutya Okumnandi
Imizimba ye-Tween ikhula ngesivinini sombane kwaye idinga izondlo ezithile zokunceda olo phuhliso. Ngelishwa, amaninzi amaninzi awafumani ngokwaneleyo iivithamini kunye neemaminerali ezithile, okanye bafumana into embi kakhulu.
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Zifutshane kwiCalcium.Kuqikelelwa ukuba abaninzi abantu bafumana isahlulo se-calcium. Ncedisa umntwana wakho ukhethe ukutya okucebile nge-calcium, njengobisi, i-yogurt kunye noshizi. I-Tofu isisityebi kwi-calcium, njengoko i-calcium i-juice e-orange enotywala kunye nobisi lwe-soy. I-smoothies esekelwe kwi-Yogurt yindlela ephakamileyo yokukhuthaza umntwana wakho ukuba adle i-calcium kunye neziqhamo, kwaye amaninzi amaninzi angaphezu kokukwazi ukusebenzisa i-blender, kunye nolawulo lwakho.
Ukwenza i-smoothium ecebile i-calcium, faka 1 indebe ye-yogurt okanye i-yogurt ye-yogurt ene-1/2 indebe ye-fat fat fat, i-1/2 indebe yeziqhamo (ubhanana, i-strawberry, okanye i-blueberries) kunye ne-1/4 indebe yeqhwa. Ukucoca kuze kube lula.
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Ziyadla iiCalori ezininzi.Umgwebi apha i juice, okanye i-sweet, i-sugary drinks. Enyanisweni, iziphuzo eziphucukileyo ziyinkokhelo enkulu yeshukela eyongezelelweyo kwizidlo zabantwana base-US. Nika amanzi akho abandayo okanye ubisi phakathi kwawo. Yenza iziqhamo ezitsha zifumaneke, kwaye ubuyeke emva kokutya okutyiwa okuncinci okunikezela encinci kwindlela yokutya, njengama-chips, ii-cookies, kunye neebhaki. I-Preteens idinga iikhalori, ngokukodwa njengoko isondela ekutshatsheni okanye ikulungiselela ukukhula, ngakho ke ungagcini ekuboneleleni ukutya. Qiniseka ukuba ukutya okunikezelayo kubutyebi obutyebileyo kwaye uphephe ushukela olongezelelweyo.
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Abayidli yonke iifuno.Izonka ezimhlophe zilawula i-aisles esitolo. Sitshintshela ekuthengeni isonka esipheleleyo, kwaye ugweme ukutya okusanhlamvu okucatshiwe, okufana ne-corn flakes, i-pastas, i-pretzels, irayisi emhlophe kunye nezinye iimveliso zesinkwa ezimhlophe. Iintlobo zonke kufuneka uthenge ziquka irayisi, ierhasi kunye neoli. Hlanganisa ukusebenzisa i-grains epheleleyo kwipheka lakho lemihla ngemihla. Zama irayisi ebomvu endaweni yeerayisi emhlophe, okanye ukhethe ukolweni wengqolowa okanye i-spaghetti. Kukho ezininzi iinketho zokunwa kweengqolowa ezikhoyo namhlanje, kwaye zilungile kakhulu, nazo. Ukunikezela nge-oat cereal njenge-snack okanye uzame i-chick-snack chips.
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Badla ekusebenzeni.Xa uxakekile, kwaye ulambile, awukwazi ukunceda kodwa wenze iziphene zokutya. AbakwaTweens abagijimayo ukusuka kumsebenzi ukuya kumsebenzi banokubamba i-snack yokuqala abayibonayo, kwaye loo nto yokutyhukela ingenakukhetha. Sondeza i-stock yakho ngokukhetha okukhethiweyo, kwaye qinisekisa ukuba umntwana wakho unokufumana ukutya okulula. Kwakhona, qiniseka ukuba iziqhamo kunye nemifuno yemifuno zihlanjululwe kwaye zikulungele ukuya. Ukutya okutyayo kubandakanya iziqhamo, amantongomane, i-yogurt, iigayi zeerisi, ukutya okutya okusanhlamvu, izithelo ezomileyo, iintonga ze-kroti, iintonga ze-celery, ibhotela ye-peanut kunye ne-popcorn ephantsi. Ncedisa phakathi kwakho ukwenza ishedyuli evumela ixesha eliphantsi , kunye nemihlangano yokudla rhoqo kunye nentsapho. Ukutya ngumsebenzi wezenhlalakahle kunye neentsapho kufuneka zenze ixesha elininzi kunye.
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Abazi Izinto Abazidingayo.Oku kungayona mpazamo enkulu kubo bonke. I-Tweens kufuneka ikwazi ukuba yeyiphi ukutya okumele idla, kwaye igweme. Fundisa phakathi kwakho ngokukhetha okulungileyo, kwaye usebenze kunye ukucwangcisa amamenyu, okanye uqulunqa uluhlu lokuthenga intsapho. Ngokuqhelekileyo, i-18 yakho yeshumi kufuneka idle malunga nama-1,800 khalori ngosuku, kwaye kufuneka idle ii-ounces ezi-6 zeesiliya (mhlawumbi ingqolowa epheleleyo), i-2 1/2 iikomityi zemifuno, i-1 1/2 iikomityi zesiqhamo, iikomityi ze-3 zobisi okanye zobisi, kwaye Ama-ounces ama-5 weembotyi okanye inyama. I-Preteens yaziwa ngokuba ngabadlayo, kwaye ngoko kunzima ukufumana inani elinconywayo lokutya ekudleni kwakhe kwansuku zonke. Ukuba ucinga ukutya komntwanakho akwanele, cela umntwanantso wezilwanyana malunga nezongezelelo zondlo.