Iziganeko ezingabonakaliyo zokutya kwiSitya soMntwana wakho

Abazali balindele ezinye iinkxalabo ngezikhathi ezithile, emva koko, ukukhulisa abantwana akusoloko kulula.

Ezi ngxakusho akufanele zibandakanye izinto obeka phezu kwetafile zomntwana wakho, nangona kunjalo, njengoko sonke sizama ukunika abantwana bethu ukutya okunempilo. Kunzima ukuphepha ukutya okungenamsoco xa kuthengisa indlela yayo endlwini.

Ngethamsanqa, akunzima kunzima ukufunda malunga nale mihla yokutya.

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Iimangalelo ngeLetesi

I-Lettuce ifumene imiphumo embi ngabantu abathile kungekudala kuba bayibona njengento engenanto. Ayinanto engenakucala iikhalori, njengento yokutya okungafunekiyo , kodwa engenanto, njengoko kungenayo inondlo.

Elinye i-lettuce ye-iceberg inama-calorie ayi-10 kwaye ayikho inqatha kwaye ayiyiyo imithombo efanelekileyo yiphina iivithamini, izityela okanye izondlo. Sekunjalo, enye i-lettuce esebenzayo ine-1g yefiber kunye ne- potassium , i-vitamin A, i- calcium , neyinyithi .

Imifuno eluhlaza ebomvu inomsoco wesondlo, ngoko uzama wenze i-saladi edibeneyo kunye nokugqoka i-fat-fat, endaweni yokusebenzisa i-lettuce ye-iceberg.

Sekunjalo, inyaniso yokuba unokutya okunamandla ngaphandle kweekhalori ezininzi okanye amanqatha kumgca wengane yakho yinto entle.

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Ice Cream kunye neVithamini D

Xa sibuza malunga nokutya komntwana we-vitamin D, abaninzi bathi batywala ubisi, badla ushizi, batywala i juzi ye-orange, okanye badle i-yogurt, njl njl.

Abambalwa abangekho mveliso enkulu yobisi abazama ukuthetha ukuba bafumana i-vitamin D yabo kwi-ayisikrimu. Ngelo xesha luhlobo olunengqiqo, njengoko ubisi luqukethe i-vitamin D kunye ne-ayisikrimu eyenziwa ngobisi, abantu abaninzi bayamangaliswa ukubona ukuba i-ayisikrimu empeleni ayilona mthombo we-vitamin D.

Ngoba kutheni?

I-ayisikrimu yenziwe ngamabisi aluhlaza angazange aqinisekiswe nge-vitamin D.

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Ukutya kweTyuwa ephakamileyo

Izifundo ziye zabonisa ukuba abaninzi abantwana bafumana ityuwa eninzi ekudleni kwabo. Akumangalisi, ekuqwalaseleni ukuba ukutya okuninzi kubantwana abancinci kusetyenziswa ityuwa, kuquka:

• pizza
• isonka
• yenkukhu
• ukunyuka okubandayo
• sandwich
• ii-potato chips kunye nama-pretzels
• isobho
• ushizi
• izitya zepasta
• izinja ezishushu

Ukuze ugweme ukunika abantwana bakho ityuwa, funda ukufunda iibhile zokutya kwaye ugweme ukutya okusawoti ophezulu , ukhethe ukutya kunye nemveliso kunye nexabiso elincinane letyuwa.

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Iprotheni

Abazali bahlala bexhalabisa ukuba abantwana babo abafumani iiprotheni ezaneleyo ekudleni kwabo.

Ngenhlanhla, bambalwa kakhulu abantwana abafumana iiprotheyini ezaneleyo ekudleni kwabo. Nabantu abanomfuyo abangadli naluphi na inyama banokufumana iiprotheyini ezininzi ukusuka kubhontshisi, i-lentils, kunye nobisi be-soy, njl.

Abaselula nabaselula abazama ukuphakamisa izisindo kunye nenqwaba ayifuni iproteinyini eyongezelelweyo .

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I-Fat ephantsi ikwazi ukuthetha iCuar Sugar

Ukuba kukho iileyile enye yokutya ebamba isohlo lomzali ngamnye, nguye othi 'amafutha aphantsi.'

Ukusuka kwi-'d-free-free 'pudding ukuya kwi-'ad-free-free' yokugqoka isaladi, ukuthenga le mveliso kubantwana bakho kwenza kube ngathi uthenga ukutya ukutya okunempilo kunye nokutya . Ngelishwa, ngaphandle kokuba 'bengenawo ushukela,' apho abanye bahlala, banokukwazi ukuba nexabiso elincinane leekhalori .

Ngoko ukuba ungakhohliswa, qhathanisa iileyibhile zokutya eziqhelekileyo, ezincinci-mafutha kunye neenguqu ezingenamafutha okutya.

Sekunjalo, loo nto ayibangele ibe yinto embi kwaye mhlawumbi iza kuba neekhalori ezimbalwa kunezinye i-fat fat, kodwa ungangeni esicutheni sokuvumela abantwana bakho badle kakhulu ngenxa yokuba ucinga ukuba bangcono.

Isikhwama se-chips ebhakiweyo sisengxowa se-chips.

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ITe elimnandi

Uninzi lwabazali bayaqonda ukuba kufuneka banciphise ukungena komntwana wesoda . Akumangalisi ukuba i-American Academy ye-Pediatrics sele iluleka ukuba abazali bangafanele banike abantwana ishukela-iziphuzo ezinomlilo kunoko konke, kunokuba bakhuthaze ukuba baphuze ubisi olunamafutha angaphantsi okanye azinamafutha kwaye xa kunyanzelekile, inani elincinci le-100% yesiphumo sesithelo.

Nangona kulula ukuqonda i-soda kunye neziphuzo zeziqhamo njengoko ezi ntlobo zeshukela-ezivuthayo, ngenxa yesizathu esithile, itiye elimnandi liqhubeka liyinxalenye ekhethiweyo emakhaya amaninzi.

Ngelishwa, ngaphezu kokunceda umntwana wakho abe ngaphezu kwe-caffinated, itiye elimnandi lininzi ishukela kunye neekhalori. Enyanisweni, ngokukodwa xa uyala itiye elimnandi kwivenkile yokutyela, ubungakanani obufanayo obukhonzayo abufani kakhulu ngokweekhalori, ushukela olongezelelweyo, kunye ne-caffeine njengokuphuza isoda.

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Balala i-Calories Bala

Ngaba umntwana wakho unenkathazo yokulahlekelwa ubunzima okanye ngaba uyaqhubeka enokulinganisela nangona unemizamo engcono?

Ngaba usebenza kwimidlalo kunye neminye imisebenzi yempilo yemihla ngemihla engamncedi umntwana wakho ukulawula inzuzo yakhe yesisindo?

Nangona abazali abaninzi baya kukhawuleza ukusola ingxaki ye-hormone kule meko, ingxaki enkulu kukuba abantwana bakho bafumana ama-calorie amaninzi. Kungaba kukuba badla ukutya okuninzi lwe -calorie ephezulu , ukuba isabelo sabo sikhulu kakhulu, ukuba batywala kakhulu isiselo esiphucukileyo-esiphucukileyo, okanye ukuba enye okanye ezimbini zokutya kwazo ziphendulelwe ekudleni okongezelelweyo, njl njl.

Kulula kangakanani ukufumana iikhalori ezininzi? Khawuqwalasele intombazana eneminyaka eyi-8 ubudala efuna i-1200 kcal ngosuku oluyalela ukuba i-Meal Kids Meal e-McDonald's. Ukutya okuvuyayo, xa ufumana nge-McDouble, Yoplait GoGUR Yogurt, umyalelo omncinci we-fry, kunye ne-milk-free-free chocolate, uqukumbela ngeekorikhi ezingama-790, kuquka nee-calories ezingama-270 kumafutha kunye no-1150mg ityuwa. Iphantse i-75% yeekhalori zomhla kwisidlo esisodwa!

Amanani e-calories, nokuba ngaba ayenamafutha, amaprotheni, okanye i-carbohydrates, ngakumbi xa umntwana wakho efumana ezininzi kakhulu kwaye engaphezu komzimba.

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Iodine Simahla

Nangona itheyibhile ityuwa eUnited States sele iqinisekiswe iodode (ukususela ngo-1924), abantu abaninzi bayothuka xa befunda ukuba:

• Uninzi lweenqanawa zoLwandle lwentyuwa alukho iodidi (eziqingqiweyo nge-iodine)
• Iityuwa zengxowa ayikho iodidi
• Ukutya okucatshulwayo kwenziwa ngokucwangciswa ngetyuwa engekho idilesi

Kwakhona gcinani engqondweni ukuba ukutya okumbalwa kusemgangathweni kwimithombo ye-iodine, ngaphandle kwezilwanyana zaselwandle, i-shellfish kunye nolwandle. Umxholo we-iodine wale ndawo yokutya kuxhomekeke apho babanjwa khona okanye bakhulile, nangona kunjalo, umxholo we-iodine wamanzi olwandle kunye nomhlaba uhluka.

Kubaluleke kakhulu ukuba ibhinqa elithandayo kwaye elincancisayo lifumana i- iodine eyaneleyo ekudleni kwabo okanye ukuba bathathe isongezelelo.

Ngaba Ukhohlisiwe Ngale Miphumo Yokutya kwiSitya Sezingane Zakho?

Ungavumi ukutya okutya malunga noshukela, iikhalori kunye netyuwa kukunceda ukutya okungafunekiyo kukungena ngaphakathi kwindlu yakho nakwicwecwe lomntwana wakho.