Ngokuqhelekileyo iyaqaphela ukuba abantwana badla ukutya okungenamsoco kakhulu.
Kwaye iingcali zilumkisa ukuba ukutya ukutya okuninzi kwe-junk ngenye yezinto eziye zabangela ukuba ubhubhane obunzima buntwaneni obukhoyo ngoku.
Kodwa ngaba uyazi indlela yokutya ukutya okungenamsoco?
Ukutya okuyijanki
Yintoni ukutya okungenamsoco?
Abazali banokuqaphela ukutya okungekho nto, njengama-candy, i-cookies, i-donuts, i-cereals, i-ice cream, i-soda, kunye neziphuzo zeziqhamo, kodwa bahlala bejongela ezinye izinto ezidliwayo ezinokutya iintsuku zonke iintsuku.
Ukongezelela kokutya kunye neziphuzo kunye noshukela oluninzi, kubalulekile ukugcina engqondweni ukuba ukutya okungafunekiyo kunokubandakanya ukutya okwetyuwa okanye nayiphi na i-energy-dense ( ikhalori ephezulu ) ukutya okungenaso isondlo esithile (esingenanto iikhalori), ezifana ne- fiber , iivithamini, kunye neemaminerali, okanye iprotheni.
Yaye ukhumbule ukuba ukutya kwe-junk kungenza amandla-amanzi avela kwishukela okanye amanqatha kwaye ngokunje kwii-donuts kunye ne-candy, ukutya okungafunekiyo kunokubandakanya ukutya okuninzi okunamafutha aphezulu , kuquka ukutya okukhawuleza okutya kunye nokutya okuncinci, okufana noku:
- Ihamburgers inyama nama-cheeseburgers
- Tacos (ukutya okukhawulezayo)
- I-sandwichs yeflett
- iifrayizi zamafrentshi
- Ubisi bugubha
- Iziqwenga zeenkukhu
- Nachos
- Ukutyunjwa kwamakhaza, isandwichanti yasemanzini
- I-Pretzels, iipitati zeepatata kunye nezinye izinto zokutyiwa
- Isonka se-Pizza (sinokuphakama kwityuwa, ngaphezu kweenqatha, ngokukodwa xa uqala ukongeza imveliso yezilwanyana)
Ukutya kwe-Junk kunokubandakanya phantse nayiphi na i-fat-fat okanye ishukela ephezulu okanye isiselo kunye nokutya okuphezulu kwetyuwa.
Ukuqaphela Ukutya Okungekhoyo
Ukutya okungenamsoco kufana nezinye izinto ezininzi - udla ngokuzibona xa uzibona.
Kungakunceda ukuba ube nomlinganiselo ongeyona mfuneko xa into ethile ingaba ukutya okungenamsoco, ongayibona ngokujonga iilebula yokutya, kubandakanywa ukuba inenani elincinci kwaye linalo:
- ngaphezu kwama-35% eekhalori ezivela kwioli (ngaphandle kobisi obuncinane be-fat)
- ngaphezu kwe-10% yeekhalori ezivela kumafutha azalisiweyo
- nayiphi na i-fat fat
- ngaphezu kwe-35% yeekhalori ezivela kwishukela, ngaphandle kokuba zenziwe ngeziqhamo eziyi-100 kunye neshukela elongezelelweyo
- ngaphezu kwama-khalori angama-200 kwi-servings ye-snacks
- ngaphezu kwama-200 mg ngokukhonza i-sodium (ityuwa) yokutya
- ngaphezu kwama-480 mg ngokukhonza nge-sodium (ityuwa) ye-entrees
Unokujonga kwakhona uluhlu lwezithako zokutya ukuze ubone iintlobo ezininzi zokutya okungenamsoco. Ngokuqhelekileyo, ukuba enye yezithako zokuqala ezimbini i-oyile okanye uhlobo lweswekile, mhlawumbi kunokutya okungenamsoco. Ubukho be-sulfur ephezulu ye-fructose kwizithako zidla ngokuphindaphindiweyo ekudleni kokutya okungenamsoco.
Enye yezona zinto zikhulu kakhulu kubazali abathile ziyabona xa ukutya kunye nezinye iinzuzo zondloba ziphezulu kwioli okanye ushukela. Ingaba kusekhona ukutya okungenamsoco?
U-milk shake, umzekelo, uvame ukuphakama kumanqatha kodwa kuya kuba ngumthombo ofanelekileyo we-calcium. Ngenxa yokuba ubisi oluncinci lufumaneka ngokufumaneka lula kwekhalsiyumu ngaphandle kweekhalori ezininzi okanye amanqatha amaninzi, ukuxubisa ubisi kuya kubonwa njengento yokutya okungenamsoco ngabantu abaninzi kwaye kufuneka kube yindlela yokuphathwa yodwa.
Ukuphepha ukutya okungenamsebenzi
Ukunceda abantwana bakho bagweme ukutya okungafunekiyo, kufuneka ubakhuthaze ukuba badle ukudla okutyebileyo kunye nokutya okulandelayo okuqhelekileyo kuthathwa njengengxenye yokutya okunempilo:
- ukutya okuphantsi kwamafutha, amanqatha amaninzi kunye ne-cholesterol
- Ukutya okuphezulu , kuquka ukutya okutya okusanhlamvu, imifuno kunye neziqhamo
- ukutya okunomlinganiselo olinganiselweyo weshukela kunye netyuwa
- ukutya okwenziwe nge-calcium , ukuhlangabezana neemfuno ze-calcium zentsuku zonke
- ukutya okunesitye , ukuhlangabezana neemfuno zomntwana zentsuku
Akufuneki ukuba ugweme zonke ukutya okungenamsoco ngexesha lonke nangona ungafuni ukwenza njalo. I-pyramid yokutya ivumela ukuba kubekho iikhalori ezinokuqonda esinokuzisebenzisa kuzo zonke ukutya "zokunethezeka," kubandakanywa nabanamafutha okanye ishukela.
Gcina ukhumbule ukuba isibonelelo sabantu abaninzi seekhalori ezinokuqonda sisincinane kakhulu, malunga neekhalori eziyi-130 zowama-5 ubudala kunye nama-290 khalori eneminyaka eli-10 ubudala.
Abantu badla ngokuyithatha - ukufumana ezininzi iikhalori ngosuku ngalunye. Isihluthulelo sokutya oku kutya okungenamsoco kukumodareyitha. Ngoko ke vumela abantwana bakho bawudle ngesinye isikhathi. Yaye xa uyenzayo, zithathele iincinci ezincinci (i-fries encinci okanye ubisi obuncinci obushushu, ngokomzekelo).
> Imithombo:
> Amacandelo okuLawula nokuLawula izifo. Ukugqithisa kakhulu kunye nokunyanya. Izinto ezibangela.
> Iziko lezeMpilo. Iphepha leNkcazo: Imigangatho yokutya yokutya kwiZikolo.