Yintoni Abantwana Bakho Abadlayo?
Idayari yokutya ingaba yindlela enhle yokugcina umkhondo weekhalori abantwana bakho abadlayo, ingakumbi ukuba baninzi kakhulu, kwaye baqinisekise ukuba bafumana iziqhamo, imifuno, iivithamini, kunye neemaminerali ezaneleyo, nangaphezulu, kuzo zonke amaqela okutya ahlukeneyo.
Zingaphi Iikhalori Ezifunwa Abantwana?
Ukurekhoda oko abantwana bakho badla baze baphuze kwidayari yokutya, unako ukuqinisekisa ukuba abafumani ambalwa khalori okanye amaninzi kakhulu.
Inokukunceda ukuqonda ubuninzi beekhalori abayifunayo ngokwenene. Ngokuqhelekileyo, abantwana aba:
- Iminyaka eyi-1-3 ubudala idinga malunga ne-1,300 khalori ngosuku ngalunye
- Iminyaka engama-4-6 ubudala idinga malunga ne-1,800 khalori ngosuku ngalunye
- Iminyaka eyi-7-10 ubudala idinga malunga nama-2,000 khalori ngosuku ngalunye
- Iminyaka eyi-11-14 ubudala (amakhwenkwe) afuna ama-calories ama-2,500 ngosuku
- Iminyaka eyi-11-14 ubudala (amantombazana) adinga malunga neekhilori ezingama-2,200 ngosuku
- Uneminyaka eyi-15-18 ubudala (amakhwenkwe) adinga malunga neekhilomitha ezingama-3 000 ngosuku
- Uneminyaka eyi-15-18 ubudala (amantombazana) adinga malunga neekhilori ezingama-2,200 ngosuku
Le calculator yekhalori ingakunika ngolwazi oluchanekileyo malunga nokuba uninzi kangakanani iikhalori umntwana wakho adinga ngalo ngalunye suku ngokusekelwe kwiminyaka yobudala kunye nomsebenzi. Ngokuqinisekileyo, oku kucinga ukuba umntwana wakho akazami ukunyusa umzimba okanye ukunyusa.
Amaqela okutya asenayo into
Nangona idayari yokutya isetyenziselwa ukugcina ithrekhi yeekhalori kunye nokunciphisa iikhalori xa uzama ukukunceda ukwandisa ubunzima besantya okanye ukugcina ubunzima obunempilo, kunokukunceda ukuba uqinisekise ukuba abantwana bakho badla ukutya okunempilo kunye nokutya okuhlukahlukeneyo ngamnye iqela lokutya :
- Iingqolowa, ngokukhethwa kwintsimi
- Imifuno
- I ziqhamo
- Ubisi kunye nobisi - ngokukodwa iimveliso zobisi ezincinci ezincinci, njenge-cheese kunye ne-yogurt, kunye nezinye ukutya eziyimithombo enhle ye-calcium ne-vitamin D
- Inyama kunye neembotyi zeeprotheyini , ngokukodwa ezinamafutha ezincinci okanye ezincinci kunye nokuquka iinkukhu, intlanzi, amaqanda kunye namantongomane
Zingaphi i-servings kwiqela ngalinye lokutya liya kuxhomekeka kumntwana wakho, kodwa ngokubanzi, kufuneka ulindele ukuba abantwana bakho badle ukutya kwiqela ngalinye lokutya imihla ngemihla.
IiVithamini kunye neMaminerali
Ukugcina umkhondo wezinto abantwana bakho abadlayo kunokukunceda uqinisekise ukuba bafumana ubuninzi beivithamini, amaminerali kunye nezinye izondlo ezibalulekileyo.
Ungakwazi ukurekhoda kwaye ube nokukhangela ukutya okuyimithombo emihle yefiber , insimbi , i- calcium , i- potassium , kunye nayiphi na enye izondlo ozikhathaleleyo ukuba abantwana bakho abafumani ngokwaneleyo.
Ukuba abantwana bakho balahlekelwa nantoni na ngenxa yokuba badla ukutya okanye badla ukutya okungenamsoco , i- multivitamin ingaba yinto efanelekileyo.
Ukulandelela Ukutya Kwezingane Zakho ngeDayari yokutya
Iimvana ezininzi zikhulu kakhulu kule mihla kwaye ngokumangalisa, baninzi babo ababazi isizathu sokuba.
Basenokuba bayazi ukuba asebenze ngokwaneleyo, kodwa abazi ukuba ziphi iikhalori ezongezelelweyo ezivela kubangelwa ukuba baqhubeke befumana ubunzima obongezelelweyo.
Idayari yokutya yempilo yengane yakho inokusinceda uqonde ukuba kwenzekani. Ukuba umntwana wakho udla nje isabelo esingaphezulu? Ngaba i-snack iphendukela kwisidlo esingaphezulu? Okanye ngaba zonke iikhalori ezongezelelweyo ezisuka kwiindawo zokusela zize zityhale?
Gcina idayari yokutya iintsuku okanye iiveki ezimbalwa.
Mhlawumbi uya kumangaliswa koko ufumanisa ngokutya komntwana wakho. I-Plate yam Isicatshulwa soNyaka i-alternate to diary food that can help you to see if you are keeping up with the latest food advice and targets for each group of food.
Umzekelo weDari yokutya
Idayari yokutya yesampula ngezansi ibonisa oko unokukwenza ngokutya komntwana wakho kwansuku zonke. Unokuzibona iingxaki? Enye into, ukucinga ukuba lo mncinane, ufumana iikhalori ezininzi. Kwakhona, ufumana:
- Uninzi oluninzi lokutya. Ngokuqhelekileyo abantwana abayidingi isidlo sokulala kunye nokuba ngaba benzayo, kufuneka ukuba ibe yintlahlela enempilo, njenge-apple, kwaye ingabi iikuki kunye nobisi.
- Amanqaku angaphezulu okongezelelweyo avela kwishukela ephezulu kunye nokutya okunamafutha aphezulu , kuquka i-Root Beer kunye ne-Oreo Cookies, okuya kuba ngcono kangangoko uphathwe ngokuthe rhoqo kwaye kungekhona ukutyiwa
- Ezinye izabelo ezingaphezulu, kubandakanywa nobukhulu bee-cookie ze-Oreo eziza kuba zii-cookies ezintathu, ezingekho ezintandathu
- Inani elincinci lemifuno ekudleni kwakhe
- Uninzi lwe-calcium ukusuka kwiJaji le-Orange kunye nobisi
- Ezinye izigqibo ezinempilo kakhulu, kubandakanywa ubisi obisi-1%, i-grain grain cereal, kunye nezinye iziqhamo
Ukongezelela ukuphonononga idayari yokutya ngokwakho, kuya kuba luncedo olukhulu ukuba unqwenela ukufumana uncedo olongezelelweyo kwinqanaba lonyango lwakho lwezingane ekuqiqeni into engalunganga ngokutya komntwana wakho. Nangona uqobo nje urekhode yonke into eyenziwa ngumntwana wakho kunye nokusela kwidayari yokutya, unokukwenza kube lula ngokusebenzisa ezinye izifinyezo ezifana ne:
- Ukutya
- B = isidlo sakusasa
- SAM = I-Snack yasekuseni
- L = isidlo
- sPM = Ngomso wamanzi
- D = Ukutya
- sBT = I-Bedtime Snack
- Amaqela okutya
- G = Imbewu
- = Imifuno
- F = I ziqhamo
- M = Iidlo / iibhontshisi
- D = Ubisi / Ubisi
| Umzekelo iDayari yokutya (kungekhona umzekelo onempilo!) | |||||
| Ukutya | Ukutya | Uhlobo lo kukhonza | Calories | IQela lokutya | Inkcazo |
| Isiselo se-orenji | Yafutshane | 8oz | 110 | I ziqhamo | Minute Maid Kids +, iCalcium 35% |
| Cereal | Yafutshane | 1 indebe | 160 | Ukutya, iMveliso | MultiGrain Cheerios kunye ne-1/2 indebe 1% Ubisi |
| Ijusi ye-apile | Snack 10am | Ibhokisi leJaji | 100 | I ziqhamo | 100% IJusi yeZithelo |
| Ibhanana | Snack 10am | 1 | 105 | I ziqhamo | Umthombo omhle we-fiber, i-potassium, i-vitamin C. |
| McDonalds Cheeseburger Ukutya Okutyayo | Isidlo | 500 | Inyama, iMveliso, izithelo, i-Grain | Apple Dippers, 1% Ubisi | |
| I-Celery ne-Peanut Butter | I-Snack 4pm | 4 amancinci amancinane, 2 tbsp | 200 | Veggies, inyama / Ubhontshisi | Imithombo efanelekileyo yefiber, iprotheni. |
| Ingcambu yebhiya | I-Snack 4pm | 8oz | 120 | Iswekile eyongezelelweyo | |
| Macaroni kunye neCheese | Isidlo | 1 | 220 | Ukutya, iMveliso | |
| Oreo Cookies | I-Snack 8pm | 6 ikhukhi | 300 | Ioli kunye neekhalori | |
| Ubisi | I-Snack 8pm | 8oz | 120 | Yobisi | |
| Iikhalori Zonke: | 1,935 | ||||
| Iqela leZiko lokutya | I ziqhamo 4 | Veggies 1 | Yobisi 3 1/2 | Inyama / Ubhontshisi 2 | Iingqolowa 3 |
| Amanqaku: | Zininzi ukutya! Ufuna iimpawu ezininzi kunye nokutya okutyebileyo. | ||||