Unokuzama ukuqinisekisa ukuba umntwana wakho akasadli ishukela enkulu ngokwenza izinto ezifana nokunciphisa ixabiso lomninzi aphuzayo kunye nokugcina ukutya kwesojikidi ukuya kwiphatho. Kodwa ngaba ugcina iithebhu malunga nokuba unetyuwa, na?
Phantse ama-90 ekhulwini abantwana abaneminyaka yesikolo namhlanje bachitha amaninzi amaninzi e-sodium aphakamileyo kakhulu amanqanaba anconywayo, ngokwemibiko yeeNdawo zokuLawulwa kweNtsholongwane kunye nokuCandwa (i-CDC) epapashwe ngo-Novemba 2016 umxholo we- Journal of the Academy Ukutya kunye neDietetics .
Usebenzisa idatha esuka kwi-2011-2012 ye-National Health and Nutrition Examination Survey, abaphandi kwi-CDC bahlola indlela yokutya yabantwana abangaphezu kwe-2,100 phakathi kweminyaka eyi-6 no-18 kwaye bafumanisa ukuba inani eliqhelekileyo le-sodium elaliswa ngabantwana ngalunye suku lwaluyi-3 256 milligram , kungabandakanyi ityuwa eyongeziweyo etafileni. (Ukunconywa kwemihla ngemihla ye-sodium yabantwana ukusuka kwi-1,900 mg / ngosuku ukuya ku-2,300 mg / ngosuku, kuxhomekeke kubudala.)
Kutheni iTyuwa eninzi kakhulu engalungile kubantwana
Ngelixa abaninzi abazali baneshukela kwi-radar yabo kuba baye beva ngemiphumo emibi yezempilo yokutya iswekile enkulu, njengengozi eyandayo yokunyanya ukugqithisa nesifo sikashukela, abanako ukuba bayazi ukuba abantwana abaninzi banokufumana isalathisi esingenampilo zabo zokutya.
Ukutya okuphezulu kwe-sodium kubantwana kudibaniswa nomfutho wegazi ophezulu, ongakhupha umngcipheko wesifo senhliziyo kunye nokushaywa yintlungu kamva ebomini. (Ngokukrakra, ingxelo ye-CDC ifumene ukuba abantwana aba-1 kwabantwana aba-9 baye baphakamisa uxinzelelo lwegazi.) Izidlo zetyuwa ephezulu ziye zaxhunyaniswa nokukhuluphala komntwana , kwaye abantwana abadla iityuwa ezininzi baye baxelelwa ukuba banokusela iziyobisi ephezulu kwiswekile kunye neekhalori, ezikhupha umngcipheko wokunyanyisa.
Oko Abazali Abanokukwenza Ukunciphisa Ukunyuswa Kwetyuwa Kwabantwana
Nangona ukutya okunesityuwa esiphezulu kukho yonke indawo, ngokukodwa ekudleni abantwana bathanda (njengokwenza i-pizza kunye nokutshisa okubandayo kunye nefriji), iindaba ezilungileyo kukuba kuninzi abazali abanokuyenza ukuze banciphise inani lesetyu kwiidlo zezingane. Kwaye ngokukhawuleza ukwenza oko, bhetele: uphando lubonise ukuba ukuthanda abantwana kunye nezingane zetyuwa kuninzi ntoni na ukutya okubonakalayo ekudleni kwabo, oko kuthetha ukuba i-sodium encinci bayidla, kufuneka bafune ukutya okuphezulu-sodium.
Nazi ezinye iingcebiso eziphezulu zokunciphisa inani leetyuwa ekudleni kwentsapho yakho:
Funda loo mabhile okutya. Qinisekisa ukuba ulandelele iileyile zondlobo ngomxholo we-sodium. Kwanokutya okufana nesonka okanye i-pasta sauce inokulayishwa ngetyuwa, kwaye kukho umba omkhulu kumlinganiselo we-sodium kwelinye iqhosha ngokubhekiselele kwelinye. Njalo uqhathanise, kwaye ukhethe okukhethwa kukho okuqulethe ityuwa encinane. Kwaye xa kunokwenzeka, khetha ukutya okutsha okanye okunqabileyo ngaphezu kokutya okulungiselelwe ukususela kulabo bavame ukuqulethe ixabiso eliphezulu le-sodium. (Ibhonasi eyongeziweyo: Ukuthengela ukutya kunye nezingane zakho zesikolo kunye nokufundisa ukuba zifunde iilebhile enye yezona ndlela ezilungileyo zokufaka imichilo yokutya enempilo eya kuhlala ixesha elide.)
Buza malunga nomxholo weetyuwa. Ukufumana ukuthatha okuthile? Kunesizathu sokuba kutheni ukutya okuninzi kunokuba luncedo kakhulu: ityuwa. Xa uthengwa ukutya okulungiselelwe, cela ulwazi lokutya kunye nokutya izitya eziphantsi kwesodium.
Jonga i-sodium kubantwana bakho abakuthandayo. Ucwaningo lwe-CDC lufumene ukuba iintlobo ezili-10 kuphela zokutya ezenziwe malunga neepesenti ezingama-50 ze-sodium. Ezi zokutya zazibandakanya iincwadana zezintana ezincinci ezifana ne-pizza, isandwich (kubandakanywa ne-burgers), ukutyana okubandayo, izitya ezixutywe ngeMexican, isobho, ukutya okutyebileyo, ushizi, iinkuku kunye nobisi obusile (oqhelekileyo uqukethe i-sodium).
Gcina ukutya okuthandayo ukuya kunyango, kwaye wenze iinguqu zakho ezisezantsi phantsi kwekhaya ngangokunokwenzeka.
Ukupheka ngezinye iinkcenkceshe, ityuwa encinane. Xa upheka ekhaya, khuthaza isixa semali esetyenziswayo, njengegalikhi kunye neziqholo, kwaye usike ityuwa. Sebenzisa izithako ezintsha xa kunokwenzeka kwaye ugweme ukusebenzisa iipakethi ezilungiselelwe ilayisi, iimbotyi kunye nezinye izinto zokutya zetyuwa kwiitya zakho. Yenza iimpahla kunye neasiksi ukususela ekuqaleni usebenzisa i-seasonings yakho.