Ngaba abantwana bakho banezidlo eziphilileyo?
Oko akuthethi ukuba batya kakhulu, kodwa ngaba bayadla ukutya okunempilo okuninzi?
Ukutya okunempilo
Ukuba unomdla odlayo ekhaya, abantwana bakho bangabi ndawo kufuphi nesicwangciso sokutya esilungileyo sokuba izikhokelo ze-Plate My Plate zicebisa, kubandakanywa nokuba abantwana, kuxhomekeke kwiminyaka yabo:
- Yidla 1 ukuya kwi-2 1/2 iikomityi zesiqhamo iintsuku (iintsapho ezindala zidinga ngaphezulu)
- Yidla i-1 ukuya kwi-4 izindebe zemifuno imihla ngemihla
- Phuza i-2 ukuya kwi-3 iikomityi zobisi ngosuku (ngokungaqhelekanga ngamafutha okanye amanqatha aphantsi kwezingane ezincinane ubuncinane kweminyaka emibini ubudala)
- Yidla ii-ounces ezi-2 ukuya kuma-7 e-fat-fat okanye inyama ephilileyo okanye inkukhu, okanye ezinye ukutya ezivela kwiQela lokutya kunye neebhontshisi, njengeentlanzi, iimbotyi, iifolo, amaqanda, njl.
- Fumana isiqingatha sawo okusanhlamvu kuwo onke amagrafu
Ukulandela iziphakamiso ezidliwayo ngasentla ziza kunceda abantwana bakho balandele ukutya okunokutya okuninzi kwi- fiber , ephantsi kwamafutha, kunye ne-calcium, isinyithi kunye namanye amavithamini kunye neemaminerali abayidingayo. Ezi ngcebiso ziyabancedisa ukuba ziphephe i -calori ephezulu kunye nokutya okunamafutha aphezulu angakhokelela ekutyebeni komntwana kunye nezinye iingxaki zempilo.
Ukuqalisa iProgram yokutya okunempilo
Ukuba abantwana bakho bangadli kakuhle, unokujonga iipiramidi zokutya njengenjongo yokufikelela kunye nokusebenzisa isicwangciso sokutya esinempilo ukuze ufike khona:
- Nika abantwana bakho ubuncinane ubuncinane besityalo ngasinye ngosuku.
- Ukunikezela abantwana bakho ubuncinci omnye kwimifuno imihla ngemihla.
- Nika abantwana bakho ubuncinane bodwa ubisi obungabikho bobumnyama (ubisi lobisi) okanye ubisi oluncinci (1% okanye i-2% yobisi) usuku ngalunye okanye ukutya okunye okuphezulu , njengokotshisi olwenziwe ngobisi oluncinci.
- Ukunciphisa i-juice ye-fruit juice ibe yinye kuphela ekhonza ngosuku.
- Yidla kakhulu ukutya ekhaya kunye nosapho.
- Ukunikela okungenani enye yokutya okusanhlamvu kwimihla ngemihla, njengesiqhekeza esingqolowa esipheleleyo, i-oatmeal, okanye i-grain grain cereal.
- Ukupheka ukutya ngokubhaka, ukugcoba, okanye ukugcoba ngokuphindaphindiweyo kunokwenzeka, kunokuba uzifake.
- Lungiselela kwaye usebenze ukutya okupheleleyo ngokuphindaphindiweyo kunokuba kunokwenzeka ukutya kunye nepakishwa zezingane ezihlala ziphakamileyo kwioli, iikhalori, netyuwa , kwaye ziphantsi kwefiber.
- Ukunikezela ubungakanani bemilinganiselo yobudala xa umntwana wakho edla ukutya kunye nokutya.
Njengoko abantwana bakho bafunda ukwenza ukhetho oluphilileyo kwaye uqale ukutya kangcono, unako ukusondela ngakumbi kwisikhokelo se-My Plate, umzekelo, uqala ukunikezela nge-1/2 yeemveliso zemifuno imihla ngemihla.
Kungathatha ixesha elithile, kodwa ukuba nesicwangciso sokutya esinempilo kuya kunceda ukuhambisa abantwana bakho ekufuneni ukutya iinkukhu kunye nefries zaseFransi kuyo yonke isidlo.
Yintoni Oyaziyo Ngamalungiselelo Okutya Okunempilo
Ukunceda abantwana bakho ngesicwangciso sabo sokutya esinempilo, kunokukunceda eku:
- Gwema i-flavouring engenza ubisi bungaphili kakuhle, ugcine engqondweni ukuba ubisi lwecokoleti okanye ubisi lobisi lwe-strawberry ngokuqhelekileyo luya kufaka i-sugar sugar kunye neekhalori kumntwana wakho wokukhonza ubisi.
- Gwema ukukhonza okanye ungakhonzi ukutya okuthosiweyo, ezinjengeenkukhu zeenkukhu, izinja zeenkuni, okanye iintlanzi, ngaphezu kwesinye ngeveki.
- Gwema ukukhonza okanye ungakhonzi ukutya okunamafutha aphezulu, afana ne-sausage, i-bacon, izinja ezishushu, okanye i-bologna, ngaphezulu kwesinye ngeveki.
- Musa ukunika abantwana bakho iziphuzo ezininzi zeshukela ezinjenge-sweet tea, i-soda, okanye isiqhamo sesiphumo okanye nasiphi na isiselo sokusela esingaphantsi kwe-100% yesiphumo sesithelo.
- Gwema ukutya ukutya okukhawulezayo kwaye wenze ukhetho oluphilileyo xa uphuma ukutya kwindawo yokutyela.
- Gwema ukunika ieskese rhoqo, ukunciphisa i-candy, i-cookies, kunye namaqebelengwane ekusebenziseni ngezihlandlo, kunye nokutya okutyayo phakathi kokutya kunye ne-dessert endaweni yoko.
Ukudibanisa nomsebenzi oqhelekileyo kwiintsuku ezininzi, esi sicwangciso sokutya esilungileyo sinokukunceda abantwana bakho bagcine ubunzima obusempilweni okanye baze baqale ukunciphisa umzimba xa sele bekhuluphele.
Imithombo:
URobert C. Whitaker, MD, MPH; URail A. Gooze, MPH; Cayce C. Hughes, MPH; UDaniel M. Finkelstein, PhD, uEdm. Uphando lweSizwe loLungiso loKhuselo lweNtloko kwiNtloko yeNtloko. I-Arch Pediatr Adolesc Med. 2009; 163 (12): 1144-1150.
Isebe lezeMpilo eMelika kunye neeNkonzo zoLuntu kunye neSebe lezoLimo laseMelika. 2015 - 2020 Izikhokelo zeZidlo zamaMerika. I-8 Edition. Disemba 2015. Kufumaneka apha http://health.gov/dietaryguidelines/2015/guidelines/.