Ukongeza kwiidlo zabo ezintathu eziqhelekileyo, abantwana baninzi bafumana iikhalori ezimbalwa ezidliwayo abazidla ngalo lonke usuku.
Ngelishwa, ngenxa yeentsana ezininzi, oko kuthetha ezininzi iikhalori ezongezelelweyo, ushukela, kunye namafutha. Ukongezelela ukwandisa ingozi yobunzima bebuntwaneni, ukutya okungafunekiyo kunokubeka abantwana bakho emngciphekweni weengcambu, ingakumbi ukuba badla ukutya okunamathelisi njengeziqhamo zokutya okanye i-candy.
Ukunyuselwa kungaba yinxalenye ebalulekileyo yokutya komntwana wakho, nangona kunjalo, kubandakanywa ukutya okuncinci kweekhalori kunye nokutya okuncinciweyo okunamafutha afana nezityalo ezintsha.
Ukutya okunempilo
Ukongeza kwiziqhamo ezitsha (ezifana namaapulo, iibhanana, iidiliya, ii-oranges, i-strawberries, i-watermelon, njl.), Edlalwa phezulu kwi-fiber kunye ne-vitamin C, ephantsi kwamafutha, kwaye ayinaso ishukela esongezelelweyo, nezinye ukutya okukhawulezayo ezinokukhawuleza kwaye Kulula ukuba abantwana badle ukutya kunokuquka:
- izithelo ezomileyo, kubandakanywa iidrowa kunye neengqungquthela, nangona ezi zibonwa kukutya okunamandla okuza kubangela ukuba abantwana babe mngcipheko kwiinkampu, ke cinga ukuba abantwana bakho baqhekeze baze batye emva kokutya
- iziqhamo izityalo okanye iziqhamo zamathanga emanzini, i-100% yesiphumo sesithelo okanye isiraphu elula
- imifuno eluhlaza, kubandakanywa izaqathe, isilimo esidliwayo esinamagatsha anamanzi, okanye i-broccoli, enokuthi ikhontshwe nge-fat-fat dip or dressing
- iimveliso zobisi, ezifana ne-fat fat-cheese, i-yogurt, kunye ne-pudding, okanye izityalo ezenziweyo ze-smoothie
- ukutya okutya okusanhlamvu, okungabandakanywa ukutya okutya kwasekuseni, i-crackers, imivumba ye-cereal, i-chips ebhaka, kunye ne-popcorn (ngaphandle kwebhotela), okanye i-pretzels
- ii-popsicle ezenziwe nge-100% yejusi yesithelo
Nangona zingekho phantsi kwamafutha okanye i-calorie, i-nut kunye nomxube we-trail nayo ingaqwalaselwa njengentlanzi ephilileyo ukususela ekubeni umntwana unikezelwa kuphela kunye kwaye ayidliwayo imihla ngemihla.
Oko umntwana wakho ekufuneka akusele xa ekudliwayo kungabalulekile. Iinyana ezininzi zisela i-juice, itiye, i-soda, okanye iziphuzo ziselo xa zidla ukutya kwazo zonke iintsuku, ezinokunyusa kakhulu inani leekhalori ezifumana ngexesha lokutya.
Kunoko, unciphisa umntwana wakho kumanzi atywalayo, ubisi olunamafutha angaphantsi okanye onamafutha, kunye ne-juice ye-fruit juice.
Iimpawu zokutya ezingenampilo
Ukongezelela kokufumana ukutya okuninzi kunye noshukela kunye namafutha, ukufumana ukutya okuninzi okuninzi okanye ukunyusa ukunyusa okuqhelekileyo kakhulu kunemikhwa engafanelekanga kwiintsana.
Unokuphepha ezininzi iindlela zokutya zokutya okungeyona impilo:
- ungavumeli abantwana bakho badle ukutya okungafunekiyo, kuquka ukutyiwa kwamafutha amaninzi kunye ne -calorie ephezulu , ngaphandle kokuphathwa ngenyango . Ezi zinokuquka ii-cookies, iipyps, i-candy, i-donuts, iziphuzo ziselo, i-soda, njl.
- ukuba nexesha eliqhelekileyo lokutyhukela abantwana bakho-ngokuqhelekileyo kusasa kusasa kunye nentambama yamantombazana kunye nabantwana besikolo samabanga asemva kunye nesemva kwesikolo kubafundi abadala. Gcina ukhumbule ukuba abaninzi abantwana abasenakufuna isidlo sokulala, nangona kunjalo.
- Ukufumana ukutya okunomsoco kunobunono kwaye ukulungele ukuba abantwana bakho badle
- Ukunciphisa ukutya okuncinci kuma-calories e-100 ukuya kwi-150 e-calories ukuze bangabi mnikelo wokutya
- ungavumeli ukutyiwa kwintlanzi kukufutshane kakhulu nokuhlwa kwasemini okanye isidlo sakusihlwa
Ukuba ungenzi nto enye, ubuncinane ujonge ubungakanani bokutya okuncinci komntwana wakho, ingakumbi ukuba unika umntwana wakho ukutya okutyiwayo. Ngokomzekelo, ukuba umntwana wakho oneminyaka engama-cookie emva kokufunda esikolweni unama-cookie e-Oreo, khumbula ukuba kuthatha ii-Oreos ezintathu ukuya kwii-calorie eziyi-160 kunye neoli eninzi kunye neyeshukela ekudleni kwakhe.
Yaye ukuba udla ii-cookie ze-Oreo ezithandathu okanye ezithandathu, ngokukhawuleza zongeza kwisidlo esongezelelweyo-kwaye kungekhona isidlo esilungileyo, nokuba.