Ukufumana abantwana ukuba badle iziqhamo kunye nemifuno yinjongo enkulu kubazali abaninzi.
Akumangalisi ukuba kubakho lula ukuba batye izithelo ezingaphezulu kuneemifuno .
Izinzuzo zezeMpilo zokutya izithelo
Iintlobo zibalulekile nangona kunjalo, njengoko ziyiyo:
- Ukutya okuncinci okunamafutha
- Ephantsi kwityuwa
- Ephantsi kweekhalori
- Ukutya okunempilo engenakho i-cholesterol
- Ngokuqhelekileyo imithombo efanelekileyo ye potassium , i- fibre , i-vitamin C, kunye ne-folate
Zingaphi Iintlobo Zokutya Ngamhla
Ngaba iintsana zakho zifuna ukutya kangako iintsuku?
Ukulandela i- MyPlate yokukhetha iingcebiso zokutya, kucetyiswa ukuthi:
- Abantwana abaneminyaka engama-2-3 ubudala badla i-1 indebe yeziqhamo iintsuku nganye
- Abantwana abane-4-8 abaneminyaka eli-4-8 badla i-1 1/2 yeekomityi zesiqhamo iintsuku nganye
- Amantombazana aneminyaka engama-9-13 adla iikomityi ze-1 1/2 zezityalo ngosuku ngalunye
- Amantombazana aneminyaka eyi-14 ukuya ku-18 adla i-1 1/2 iikomityi zesiqhamo ngosuku
- Amakhwenkwe angama-9-13 aneminyaka eli-9-13 adla i-1 1/2 iikomityi zesiqhamo ngosuku
- Amakhwenkwe aneminyaka eyi-14 ukuya ku-18 adla iikomityi zezityalo ezimbini ngosuku
Xa ucinga ukukhonza ubukhulu kunye neziphakamiso zemihla ngemihla yeziqhamo, khumbula ukuba 1 inkomishi yeziqhamo ngokuqhelekileyo ilingana nekomityi yesithelo esisikiweyo okanye esiqingqiweyo okanye:
- I-apula encinane okanye isiqingatha se-apula enkulu
- I indebe ye-appleauce
- Ibhanana elikhulu
- Malunga neediliya ezingenasiphelo ezingamashumi amathathu
- Idizafilthi ephakathi
- Ilalanti enkulu
- IPeach enkulu
- Ipear ephakathi
- 3 kunye kunye
- Malunga ne-8 ezinkulu strawberries
- I-1 "i-wedge ye-watermelon
- I-1/2 indebe yevini
Nangona indebe ye- 100% yesiphumo sesithelo , kuquka i jule ye-apula kunye nejusi ye-orange, ingaba njengekomityi yeziqhamo, kungcono ukutya iziqhamo ezipheleleyo, ezinokuba nefiber ngaphezulu, esikhundleni sejusi.
Indlela yokufumana abantwana ukuba badle izityalo ezininzi
Ukufumana abantwana ukuba badle iziqhamo akuqhelekanga kunzima ukuba bafumane imifuno. Iziqhamo ezininzi zinomdla omnandi kwaye sele zibhekwa njenge- snack e- fun.
Sekunjalo, ukuba umntwana wakho angadli iziqhamo ezininzi, ezinye izicwangciso zokumkhuthaza ukuba adle iziqhamo ezingaphezulu zibandakanya ukuba wena:
- Yenza iziqhamo ezingakumbi kwikhaya lakho, kubandakanywa neziqhamo kunye nokusika iziqhamo ukujikeleza ngokukhawuleza
- Nika iintlobo ezahlukeneyo zokukhetha, kuquka izithelo ezitsha ezisemzini, kwaye mvumele umntwana wakho abancedise ukuwakhetha kwivenkile okanye ngexesha lokuya kumakethi yomfama
- Yongeza iziqhamo, ezinjengebhanana okanye amajikijolo, njengendlela yokugcoba isonka sakusasa sakusasa sakho, i-yogurt, njl njl.
- Vumela umntwana wakho ukuba athabathe iintlobo zeetyatyambo kwiingubo ezincinci zokugqoka
- Yenza isithelo se smoothie
Uze umise umzekelo omhle ngokutya iziqhamo ezahlukeneyo imihla ngemihla.
Ingaba umntwana wakho uyidla ? Ukuze aqale ukutya izithelo ezininzi, unokubuza udokotela wakho wezilwanyana ukuba ufuna i- vitamin .
Imithombo:
USDA. Iingcebiso zokukunceda udle iziqhamo.