Ukutya okuqhelekileyo kunye neLatyu eninzi
Abantu abadala bayazi ukuba kufuneka bakuphephe iityuwa ezininzi kwiidlo zabo, kwaye ewe, ngamanye amaxesha kwiidlo zokunqandwa kweetyuwa ngenxa yeengxaki zempilo, ngakumbi ingcinezelo yegazi.
Ukudla ityuwa kudlalwa ukuba yingxaki encinci kubantwana, kuba abazali abaninzi bacinga ukuba abantwana babo abanalo ityuwa eninzi kwiidlo zabo. Oku kuyinyaniso ukuba awufaki ityuwa ekutya okuphekayo.
Gcina ukhumbule ukuba ezininzi zokutya ezilungiselelwe kunye nokulungelelaniswa ngabazali kunye nezingane - ngokuqhelekileyo ngenxa yokuba zikhawuleza kwaye zilula - zivame ukulayishwa ityuwa.
Ezinye ze-Oscar Meyer ezingenakuhlawuleka, umzekelo, zinokufikelela kwi-1440mg ye-sodium ngokukhonza.
Kutheni kubalulekile ukubeka ingqalelo ukutyiwa kwetyu lomntwana? Ezinye iingxelo zixelele ukuba abantwana abanesityuwa esisezantsi basenokuphepha ukhuseleko lwegazi njengabantu abadala. Kwaye mhlawumbi kubaluleke ngakumbi, ukutya kweetyuwa kuye kwadibaniswa nokukhuluphala komntwana, njengoko abantwana abaneengxube zetyuwa ephezulu baxelelwa ukuba basele ininzi yeshukela ephezulu, i-calorie high, eyandisa ingozi yokunyanyisa.
Ukutya okuphakamileyo kwiTyuwa
Ewe, naluphi na ukutya oya kufaka itheyibhile yetyuwa (i-sodium chloride) iya kuphakama ityuwa.
Ukongeza, ukutya okuqhelekileyo okuphezulu kwi-sodium (ngaphezu kwama-400mg ukukhonza ngamnye) kubandakanya:
- Isobho
- Ukutya okuwenziwe ngamaqabunga anesonka
- Sauerkraut
- I-spaghetti sauce (ekulungele ukukhonza)
- Isaladi yesobho
- I sauce
- Ubhontshisi obhakiweyo eneenqanqa
- Macaroni kunye noshizi
- Isonka se Pizza
- I-Cheeseburgers, ii-hamburgers, izinja ezishushu, i-tacos, kunye nezinye ukutya okuninzi okukhawulezayo
- I-stew stew (ukusuka kwinqanaba)
- Isonka samasi se-Cottage
- Isobho saseMinestrone
- Sandwichs
- I-saladi yeentlanzi
- I-Pretzels, iipitati zeepatata kunye nezinye izinto zokutyiwa
- Ham, i-bologna, i-salami kunye nezinye izinto ezibandayo
- Indlela yeklasi yokutya (ukusuka kwinqanaba)
- Pickles
- I-jerky yenkomo idla ukudla
- Iiglothi zeegg
Le yileluhlu oluthile, kodwa ukuyihlolisisa kwaye ukufumana umkhwa wokufunda iileyile zokutya kunokukunceda ubone okunye ukutya okunesityuwa. Njengoko unokubona ngoku, izinto ezininzi zetyuwa zidla ngokutya okuninzi okusemathinini (ikakhulukazi isobho), ukutyana okubandayo, ukutya okutya kunye nokutya okukhawulezayo.
Imithombo Ephezulu yeTyuwa
Ngelishwa, ezininzi izinto ezisetyenzisiweyo zetyuwa ekudleni zethu zizinto zokutya ezinobuntwa ezinokuthi abantwana bathande ukutya, njengale:
- isidlo sangaphambili sokutya
- pizza
- izikhuku zenyama
- i inkukhu
- isobho se-inkukhu ye-inkukhu
- ba cheeseburgers
- I-pasta yamathinki kunye ne-sauce yenyama
- izinja zeembombo
- SaseMelika
Nokuba isonka sezonka ezimhlophe sinokufikelela kuma-230 mg setyuwa, oku kuthetha ukuba ukuba awuqapheli, isantiki iyakongeza ngokukhawuleza ngaphezu kwesahlulo sesincomo sakho sokunyuswa kwansuku zonke emva kokuba ungeze kwiingcezu ezimbini zesonka , inyama yesidlo, ushizi, kunye nesardadi okanye i-mayo.
Iidlo eziNcinci zeTyuwa
Ininzi abantwana abayidingi imfuneko yesidlo sesityuwa esisezantsi. Kunoko, badinga ukutya okuqhelekileyo kwetyuwa, ukufunda ukuphepha ukutya okuninzi okwetyuwa kwaye endaweni yoko kukutya ukutya okunempilo kunye nokutya okuhlukahlukeneyo.
Uninzi lwaba bantwana bafumana ityuwa eninzi ekudleni kwabo nangona kunjalo.
Nangona akukho nxalenye ehlawulwayo yosuku lokutya lwe-sodium kubantwana, ngokungafani ne-RDA yabantu abadala abayi-2,300mg ye-sodium ngosuku, ityhula edlalwa ngabantwana ihlala isondela malunga:
- 1000-1500mg kubantwana abaneminyaka engama-2-3 ubudala
- 1200-1900mg kubantwana abaneminyaka engama-4-8 ubudala
- 1500-2200mg yabantwana abaneminyaka engama-9-13 ubudala
- 1500-2300mg kubantwana abaneminyaka eyi-14-18 yobudala
I-American Heart Association icebisa ukuba abantwana, njengabantu abadala, abafanele bafumane ngaphezu kwe-1500mg ye-sodium ngosuku.
Ngokuqhelekileyo, ukuba awukhethi nje ityuwa ekutheni ulungiselele ukutya kwaye umntwana wakho uyadla kwaye ugweme ukutya okuninzi kwityuwa, ngoko akufanele ukhathazeke ngetyuwa lomntwana wakho. Khangela kwakhona iilebula zokutya ukujonga ukutya okuphantsi kwe-sodium, okuthethi ngamanye amaxesha ukuthetha ngokukhetha uhlobo oluthile lokutya okufanayo, ukutya ukutya okuninzi kunye nokutya okumbalwa kunye nokupakishwa, kunye nokutya izithelo kunye nemifuno .
Gcina ukhumbule ukuba njengabantu abadala, abantwana bahlakulela inkcazo okanye ukhetho lokutya okunesonka. Oko kubangela kubalulekile ukuphepha ukutya okunesonka kwaye ungabongezeleli ityuwa elongezelelweyo ekudleni xa umntwana wakho eqala ukutya izilwanyana njengomntwana nosana.
Yaye ukuba unenkxalabo malunga neetyuwa zomntwana wakho, ngokukodwa ukuba ukhuluphele, ke khangela ukutya okuninzi okwetyuwa, ngaphantsi kwama-140mg ityuwa ngokukhonza.
Ityuwa kunye neSodium
Nangona abantu bahlala besetyenziswe amagama atyuwa kunye ne-sodium, abahlukileyo. Ityuwa yenziwe nge-sodium chloride (NaCl).
Elinye ithisipuni lesetyuwa (3g) lilingana ne-1200mg ye-sodium, kwaye ngumgudu we-sodium oza kubona kwileta yokutya yokutya.
Yintoni Oyaziyo Ngetyuwa
Uninzi lwaba bantwana bafumana ityuwa eninzi ekudleni kwabo. Abazali kufuneka bathathe amanyathelo okunciphisa inani le-sodium kwizidlo zabantwana babo.
Imithombo:
Ukutya kweetyuwa ephezulu, imvelaphi yayo, impembelelo yayo yezoqoqosho, kunye nomphumo wayo kwixinzelelo legazi. URoberts WC - U-J Cardiol-1-DIS-2001; 88 (11): 1338-46.
IOM 2004 I-Dietary Reference Intakes: I-Electrolytes kunye namanzi.
I-USDA I-Database ye-Nutrient Database ye-Standard Reference, Ukukhululwa 18. I-sodium, Na (mg) Isiqulatho seZiko lokutya ezikhethiweyo kwiMilinganiselo evamile, ihlelwe ngumxholo wokutya.
Ukusetyenziswa kweTyuwa Kuxhomekeke ekusebenziseni okuNxilayo kwaBantwana nakwi-Adolescents: Ikhonkco kwi-Obesity? UFeng J. Yena, uNaim M. Marrero, noGraham A. MacGregor. U xinzelelo. 2008: 51: 629-634.