Iipiramidi zokutya sele zikhuthaze abantwana ukuba badle ukutya kwiqela ngalinye lokutya ezintlanu ngosuku ngalunye, kodwa oko kusebenza kuphela ukuba wena kunye nezingane zakho niyiqonda ukuba yintoni amaqela okutya ngokwenene.
Amaqela Okutya Abantwana Abantwana
Ukuba ushiyelwe kwezinye iintsapho, amaqela okutya amahlanu angagqiba ekubeni yi-candy, chips, cookies, ice cream kunye ne-soda.
Kwaye kubazali abathile befuna ukutya okukhawuleza kunye nokulula kubantwana ukuba bancede abantwana babo, amaqela okutya amahlanu angaba yi-pizza, izinja ezishushu, i-macaroni kunye noshizi, iifrithi zaseFransi kunye neenkukhu zeenkukhu.
Ngethamsanqa, amaqela okutya athobhile amahlanu anika ukutya okunempilo kunye nokulinganisela.
Nangona ishintshiwe nge logo entsha ye- MyPlate , ecebisa ukuba sifanele senze isigamu seziqhamo zethu kunye nemifuno, ayitshintshanga nantoni na malunga namaqela okutya. Imiyalezo ye-MyPlate, kuquka ukuba ukhuthaza abantwana bakho ukuba bagweme izabelo ezingaphezulu, bahluke imifuno yakho, yenza ubuncinane ubuncinane isiqingatha se-grains yakho, kwaye uphuze ubisi obunamafutha angaphantsi okanye obuncinane, yonke imilayezo ebalulekileyo yepiramidi yokutya nayo.
Ukuqonda amaqela amahlanu okutya
Ukumangalisa kubazali kunye nezingane, ubuninzi bezinto ezilapha ngasentla zifanelana namaqela okutya omnye okanye ngaphezulu. Ukutya okungahambisani neqela lokutya, njenge-soda kunye ne-candy, kubalwa njengeekhalori ezicacileyo. Okunye ukutya, kunye ne-pizza, kunye nefries zaseFransi zifikelela kwelinye okanye ngaphezulu kweziqela zokutya ezi-5 eziphambili:
- Iingqolowa: Iifama, ingakumbi i- grains , i- iron , i-magnesium, i-selenium kunye nee-vithamini eziliqela, kuquka i-thiamin, i-riboflavin, i-niacin kunye ne-folate. Amaqhekeza ahlambulukileyo, afana nesonka esimhlophe, irayisi ezimhlophe, i-pasta engenayo yonke ingqolowa ayinayo i-fibre eninzi njengezolimo zentlobo. Izityalo ziquka ukutya okwenziwa ngqolowa, ilayisi, i-oats, i-cornmeal, nebhaley, njl njl, isonka, i-pasta, i-cereal breakfast, i-popcorn, i-tortillas, kunye ne-oatmeal. Ubuncinane isiqingatha seentsana zakho ezidliwayo kufuneka zibe ziziqhamo ezipheleleyo.
- Imifuno : Imifuno isoloko ngumthombo omuhle we- fiber , i- potassium , i-folate, i-vitamin A, i-vitamin E, kunye ne-vitamin C. Qhubeka ukhumbule ukuba abantwana kufuneka badle iintlobo zemifuno kwi-subgroups nganye ye-5:
- Imifuno eluhlaza
- Imifuno ye-Orange
- Iibhontshisi kunye neepere
- I mifuno
- Ezinye imifuno
- Iintlahlela : Ininzi iifana ezinjengeziqhamo, eziqhelekileyo zivela kumthombo omuhle we potassium, i-fibre, i-vitamin C, kunye ne-folate. Nangona i-juice ye-100% yeziqhamo zivelisa njengeqhamo kweli qela lokutya, khumbula ukuba phantse kudla ukutya ukutya okupheleleyo.
- Utywala: Oku kufaka indawo yeqela lokutya lebisi elidala ngoku ukuba ubisi lwe-soy e-soyti elineli qela. Iqela lebisi kubalulekile kuba linika abantwana abane-calcium, i-potassium, i- vitamin D kunye neeprotheni ekudleni kwabo. Iquka ubisi, ushizi, i-yogurt kunye ne-milk-based based desserts, ezifana ne-ayisikrimu, i-yogurt efriziwe kunye ne-pudding eyenziwe ngobisi. Ngokuqhelekileyo, abazali kufuneka bakhethe iimveliso ezinobisi ezincinci ezingabonakali ushukela. Ngokomzekelo, ubisi obisi-2% buya kuba bhetele kunobisi obuphelele kunye ne-chocolate flavoring.
- Iiprotheni zokutya: Ukongeza kwenyama kunye nobhontshisi obomileyo, eli qela lokutya libandakanya izinkukhu, intlanzi , amaqanda kunye namantongomane (kubandakanya ibhotela ye-peanut), edla ngokuba ngumthombo omuhle weprotheni, isinyithi, i-vitamin E, i-zinc, i-magnesium kunye Iithamini zeB, eziquka i-niacin, i-thiamin, i-riboflavin kunye ne-B6. Ngaphandle kokuba ukhethe inyama ephilileyo okanye ephantsi kweenkukhu kunye nenkukhu, ukutya okuvela kweli qela lokutya linokuba ngumthombo wamanqatha angaphezulu.
- Ioli: Nangona kungenjalo iqela lokutya langempela, ioli kunye namafutha ziyingxenye ebalulekileyo yokutya kwakho - zombini ngenxa yokuba udinga ukutya ezinye zazo kwaye ngenxa yokuba ungafuni ukuyidlula. Ngokuqhelekileyo, abantwana bakho kufuneka badle amaninzi i-polyunsaturated okanye i-monounsaturated oyile kunye namafutha, ugweme amafutha apheleleyo, i-trans, nama-cholesterol.
Ngaba uyazi indlela yokwakha isicwangciso sokutya esinempilo kula maqela amahlanu okutya?
Imithombo:
I-United States Isebe lezoLimo. Khetha icebo lam. Amaqela okutya. > https://www.choosemyplate.gov/.
Isebe lezeMpilo eMelika kunye neeNkonzo zoLuntu kunye neSebe lezoLimo laseMelika. 2015 - 2020 Izikhokelo zeZidlo zamaMerika. I-8 Edition. > https://health.gov/dietaryguidelines/2015/.