Kids Love High-Protein Foods
Ukuqinisekisa ukuba abantwana bakho badla ukutya okunokulinganisela kuyindawo ebalulekileyo ekuphuhlisweni kwabo ekukhuleni. Enye inxalenye ebalulekileyo yile protein kwaye unokuzibuza ukuba umntu odlayo uyayifumana iphrotheni eyaneleyo. Ngenhlanhla, ininzi abantwana bayidla ukutya okwenziwe ngeprotheni ngenxa yokubandakanya ezininzi iintandokazi ezifana ne-sandwiches, i-pizza, ne-butterfly kunye ne-jelly.
Uninzi lwabazali banokuqinisekiswa ukuba abantwana babo badibana nenani eliphakanyisiweyo leproteinyini. Enyanisweni, i-American Academy of Pediatrics ithi, "iprotheni ininzi kakhulu ekudleni abantu baseMerika badla, ukuba ininzi yethu, abantwana kunye nabantu abadala, sidla okungakumbi kunokuba sifuna."
Gcinani nikhumbule ukuba kuphela iipesenti ezili-10 ukuya kwi-20 ekhulwini yeekhalori zakho kufuneka zivela kwiprotheni, kunye nazo zonke ezivela kwi-carbohydrates kunye namafutha. Kwakulungile ukuqwalasela ukutya okunotyeko lwe-calcium kunye nokutya okunesitye , ezinokubangela ukutya okunempilo kubantwana bakho.
Izidingo zeProtheyini
Iimfuno zeeprotheyini zixhomekeke kwiminyaka yobudala nobunzima bomntwana. I-2015-2020 I-USDA Izikhokelo zeZidlo ziphakamisa inani elilandelayo leprotheni ngosuku ngalunye kubantwana ngokusekelwe kwiqela labo leminyaka. Ukuze bafikelele kwiminyaka eyi-14 ubudala, iziphakamiso ziyafana nababini namakhwenkwe namantombazana. Kwiminyaka eyiminyaka emininzi eyiminyaka emininzi, amakhwenkwe kufuneka atye iiprotheni ezininzi kuba zisakhula kwaye zithatha ukulinganisa ngaphezu kwamantombazana.
| Ubudala | Iingcebiso zeProtein Daily |
|---|---|
| 1-3 iminyaka | 13 amagremu |
| 4-8 | 19 amagremu |
| 9-13 | 34 amagremu |
| Amantombazana 14-18 | 46 grams |
| Abafana 14-18 | 52 grams |
Iiprotheni eziphezulu
Ukwenza izinto zibe nzima kakhulu, iimfuno zeeprotheyini zixhomekeka kumgangatho weprotheni wakho umntwana odlayo kwaye kulula kangakanani ukugaya. Ngokubanzi, iiprotheni zezilwanyana "zizalisekile" amaprotheni kuba zibandakanya zonke ii-amino acid eziyimfuneko.
Ziye zitshisa kakhulu kwaye zithathwa njengomgangatho ophezulu kunezityalo zeprotheni.
Oku kuthetha ukutya komntwana wakho kufuneka kufake ubuninzi bebisi, amaqanda, kunye namaxesha. I-Soy, imbewu ye-hemp, kunye ne-quinoa nazo zizalise iiproteni kwaye zikhonza njengenye enye imifuno.
Ngeke ube nexhala malunga nale nto ininzi nje xa usuhlula ukuba yeyiphi iprotein ekudleni umntwana wakho adlayo. Nangona bahlala bedla imithombo yamaprotheni, unokufumana ukutya okufanelekileyo. Ngokomzekelo, qhawula iiprotheni ezahlukileyo, ezinjengama-grains kunye nemifuno, kwaye kufuneka ibe yintlobo efanelekileyo.
Iiprotheyini eziTyebileyo kuNyana wakho
Esinye sezizathu abazali abangacingi ukuba abantwana babo bafumana iprotheni eyaneleyo kukuba abaqapheli ukuba kukho ukutya okuninzi ezahlukeneyo. Ukutya okuhlukahlukeneyo ngaphandle kwenyama ebomvu kuphezulu kwiprotheyini, oko kuthetha ukuba abantwana bakho banokufumana iiprotheyini ezininzi ekudleni kwabo kunokuba ucinga.
Isreyiti yokutya okucebileyo kwiprotheni ibonisa ukuba uncedo olunikelwa ngumfuno wakho wosuku lwemihla ngemihla.
| Ukutya | Ukukhonza | Iiprotheyini (amagremu) | Umdala 4 kuya ku-6 | Umdala wesi-7 ukuya ku-10 |
|---|---|---|---|---|
| Ubisi okanye ubisi lwe-soy | 1 indebe | 8 | 36% | 29% |
| Amaqanda | 1 iqanda | 6 | 27% | 21% |
| Yogurt | I-8-ounce container | 9 | 41% | 32% |
| Ipeanut butter | Iipunipoli ezi-2 | 8 | 36% | 29% |
| Nuts | Indebe ye-1/4 | 7 | 31% | 24% |
| Inkukhu | Ii-ounces ezine | 30 | 136% | 107% |
| Iintengiso zeenkukhu | Iziqwenga ezine | 11 | 50% | 39% |
| Isonka esiMhlophe | Iincindi ezi-2 | 5 | 23% | 18% |
| Tuna (emathini) | 3 ounces | 16 | 72% | 57% |
| Isonka isonka | Iincindi ezi-2 | 7 | 32% | 25% |
| Hamburger bun | 1 bun | 4 | 18% | 14% |
| IPasta | 2 ounces | 3 | 14% | 11% |
| Tofu | Indebe ye-1/2 | 10 | 45% | 36% |
| Ubhontshisi (pinto, emnyama, njl.) | Indebe ye-1/4 | 10 | 45% | 36% |
| Cheddar ushizi | 1 i-ounce / ityeki | 7 | 32% | 25% |
| SaseMelika | 1 i-ounce / ityeki | 5 | 23% | 18% |
Njengoko uyakubona, ibhotela ye-peanut kwi-toast okanye kwi-bhotela ye-peanut kunye ne-jelly sandwich inokubonelela ngaphezu kwesigamu seprotheni umntwana afuna iimini. Ukususela ku-2 iikomityi zobisi okanye ukunikezelwa kweebisi kunconywa ngosuku ngeminyaka engama-4 ukuya kwe-8, kunye neekhephe ezi-3 okanye iinkonzo ezineminyaka engama-9 ukuya kwe-13, iimfuno zeeprotheyini zomntwana wakho ziya kufumana lula.
Kungaba lula ukufumana ukutya okuphezulu kwamaprotheni ngokufunda iibhile zokutya. Khangela ukutya okuphakathi kwama-6 no-10 amagremu okanye ngaphezulu kwaye uqinisekile ukuba unokutya okuphezulu kwiprotheni.
Ukongeza kwizinto zokutya eziqhelekileyo zineeprotheni ezininzi kuzo, unokuthenga iimveliso zeprotheni.
Ezi zibandakanya iimxube eziphuhliweyo zeprofeti ezifana nePediasure okanye Carnation Instant Breakfast .
Iiprotheyini zokutya abantwana Ithando
I-cheeseburger, equka inyama, ushizi, kunye ne-bun, iyintandokazi phakathi kwabantwana kunye nenketho ephezulu yeprotheni. Kukho ezinye zezinto ezidibanisa ukutya okungaphezulu kwesinye seprotein esinesityebi esincinci.
- I sandwich eshiweyo
- Amaqanda aqhekeza ngeeshizi
- I sandwich
- I-Turkey roll-ups
- I-Hummus idipiti kunye ne-carrots, i-celery, i-pretzels, okanye i-crackers
- Veggie Burger
- Ibhotela ye-Peanut kunye ne-jelly sandwich
- I-Pasta ene inkukhu okanye i-turkey
- IiMatballs kunye ne-pasta okanye isobho
- Quesadilla okanye burrito kunye neembotyi kunye noshizi
- I-pizza ye-cheese
- I-yogurt parfait kunye neziqhamo zeziqhamo
- I-cereal ephuculwa ngamaprotheni
Yenza iinqununu eziseMpilo
Khumbula ukuba unamathele ngokukhetha okunempilo njengoko ukhangele ukutya okunesityebi. Ukutya kufuneka kube phantsi kweoli egcweleyo, i-fat fat, i-cholesterol, ityuwa, kunye noshukela.
Umxholo weoli uwonke kufuneka ube phakathi kweepesenti ezingama-25 kunye neepesenti ezingama-35 zeekhalori kubantwana abaneminyaka engama-4 ukuya kwe-18. Kungcono ukuba le mafutha avele kwiintlanzi, ama-nut, kunye nemifuno yemifuno. Iimveliso zamachiza kufuneka zibe zi-fat-fat or free-fat.
I-American Heart Association ikhumbuza abazali ukuba baphephe abantwana abangaphaya. Baye banqume ukuba baninzi badla ngaphandle kokunyanzeliswa ukuba bagqibe ukutya kwabo. Abantwana ngokwenene bazintle ngokuzilawulayo kwaye banokutya ukutya amancinci kunye nokunye kwabanye. Kuze kube ngumntwana, badinga iikhalori ezimbalwa kunabantu abadala.
Igama elivela kwi-Verywell
Nangona kubalulekile ukuqinisekisa ukuba abantwana bakho badla ukutya okunempilo, iprotheni ayisoloko iyinkinga. Nangona kunjalo, gcinani engqondweni ukuba umgangatho weeprotheni ukwenza umehluko, njengoko kunjalo nezinye izondlo ezitholakala kwiindawo eziphezulu zokutya. Kungcono ukuphepha ukutya okungenamsoco kwaye ukhethe ukutya okunesondlo, ngokufanelekileyo.
> Imithombo:
> American Heart Association. Iingcebiso zeZondlo zabaNtwana abaPhilile. 2014.
> Kleinman RL. Incwadana yesondlo seNtsana, i-7 ed. I-Elk Grove Village, IL: i-American Academy ye-Pediatrics; 2014.
> United States Isebe lezoLimo. 2015-2020 Izikhokelo zeZidlo zeziMerika: IsiHlomelo 7. Iinjongo zondlobongela kumaqela omzimba wobudala obuxhomekeke kwiiNkcazo zokuThengiswa kweeNtsholongwane kunye neZikhokelo zeDetary Guidelines. 2015.