Ngaba ugqiba ukuthenga ukutya okufanayo xa uthengela ukutya?
Ingaba inqwelo yakho yokutya izele ukutya okuphilileyo iintsapho zakho aziyi kudla okanye zidliwayo ukutya ozihlazileyo?
Ukufunda iileyile zokutya
Njengoko ufunda ngokutya okunempilo kwaye ugweme ukutya okungenamsoco, unako ukubeka ezo zifundo ukuba zisebenze kwivenkile xa uthengela ukutya.
Ngokomzekelo, ukuthelekisa izondlo zezibongo ze-Sunny D, isiselo esilwayo se-orange, esiza kukukhokelela ekuthengeni i-SunnyD enomsoco kunye neCalcium okanye i-SunnyD yeTyhu eyanciphisa.
Okanye unokweqa lesi siselo sase-orange kunye kwaye uhamba nejisi ye-orange echanekileyo enokuthi uthele ixesha lokuthelekisa iibhile zokutya.
Ngelishwa, abazali basoloko bekhawuleza kwivenkile kwaye abanalo ixesha lokuthelekisa amalebula okutya. Ekubeni leyo yindlela efanelekileyo yokufumana ukutya okunempilo kunye neenguqu ezongezelelekileyo zokutya osukuthengayo, kufuneka uqikelele ukwenza uhambo olongezelelweyo ukuya kwisitolo ngaphandle kwezingane zakho xa unexesha elongezelelweyo lokudala uluhlu lwezinto zokutya kwintsapho yakho.
Ukuthenga ukutya kwiintwana
Ngokuqhelekileyo, ukutya okunempilo kwiphepha lakho lokutya kubantwana kufuneka kufake:
- ukutya okunamafutha aphantsi, kunye nokutya okuphantsi kweoli egcweleyo kunye ne-cholesterol
- Ukutya okuphezulu , kuquka ukutya okutya okusanhlamvu, imifuno kunye neziqhamo
- ukutya okunomlinganiselo olinganiselweyo weshukela kunye netyuwa
- ukutya okunothileyo nge-calcium , njengobisi obuncinci , ukuhlangabezana neemfuno ze-calcium zentsuku zonke
- Ukutya okunotyebileyo , okubandakanya ukutya okunamafutha kunye neensimbi eziqingqiweyo ezipheleleyo, ukuhlangabezana neemfuno zeentsuku zentsimbi
- ukutya konke xa kunokwenzeka, endaweni yokutya okutya kunye nokutya okuninzi iswekile, i-fat (kuquka i-fat fat), ityuwa , kunye nezinye izinto ezongeziweyo kubo kunye nezinto ezininzi ezintle ezifunyenwe, ezifana ne-fiber.
Kwaye, ke, ufuna ukuthenga ukutya okuya kubantwana bakho baya kuyidla.
Ukuthenga ukutya okunobuntwaneni akufuneki kuthetha ukuthenga amafries aseFransi kunye neenkukhu zeenkukhu, nangona kunjalo.
Uluhlu lokutya lwabantwana
Ezinye zezinto ozozijonga ukuba zibandakanya uluhlu lwakho lokutya xa uthengela abantwana bakho bangaquka:
- I-fat fat (2%), i-fat-fat (i-%), okanye i-fat-free (skim) yobisi - ngaphandle kwecokoleti okanye ukunambitheka kwe-strawberries, engayongeza ushukela okongezelelweyo kunye neekhalori kubisi lomntwana.
- I-pudding esheshayo (i-sugar-free and free-fat) eyenzayo kunye nobisi obuncinane
- Yogurt e-mafutha okanye ephantsi
- I-Kraft Singles i-American Cheese 2% i-Milk Slices (25% i-calcium) okanye enye i-fat-free okanye i-fat fat-fat.
- I-Kids Kids Isinkwa - into enhle ukuba umntwana wakho uya kudla isonka esimhlophe kuba sele i-calcium, i-fibre kunye nentsimbi eyongezelelweyo.
- Isonka sonke sengqolowa kunye nezinye iimveliso zengqolowa , ezifana neengqolowa ezipheleleyo zengqolowa, i-ngqolowa yeesankile kunye ne-rolls, kunye neerayisi ebomvu
- Iintyatyambo kunye nemifuno - khetha iintlobo zezityalo kunye neentsholongwane ezisekuhlaleni kunye nokuba abantwana bakho banandipha, kunye nezityalo ezinqunywe ngaphambili kunye nemifuno enqabileyo enokuyenza ngokukhawuleza.
- I-100% yeJaji yeZithelo - ungathenga inani elincinci le-100% yesiphumo, kodwa ugweme ukuthenga i-soda kunye neziphuzo ziselo. Gcina ukhumbule ukuba ngaphandle kokuba uphuze uthenge i-juice ye-100% kwileyibhile, ngoko mhlawumbi ayikho i-juice ye-100%, eshiya ezininzi iimveliso ezidumile, kuquka iindidi ezininzi ze-Capri Sun, i-Hi-C, i-Kool Aid kunye neHawaii Punch, njl
- I-Minute Maid Kids + okanye i-Tropicana Healthy Kids juice ye-orange - ngaphezu kwe-vitamin C, i-folate kunye ne-potassium, ezi ziqhamo ze-orange juice zinama-calcium, i-vitamin A, i-B1, i-D ne-E, ngaphezu kwamanye amanqaku amaninzi.
- Isidlo sesidlo sasekuseni - ugweme ukutya okusanhlamvu okutyebileyo kwaye ujonge okusanhlamvu okutya okusanhlamvu kunye nezithambile kunye nezamaminerali endaweni yoko, njenge-Total, I-Multi-Grain Cheerios, i-Post-Original Grared Wheat Spoon Size, i-Kellogg's Mini-Wheat-Wheat, okanye i-Total Raisin Bran, njl.
- UPeter Pan Plus I-Butter Peanut - inesinyithi esinyithi kunye nezinye ezininzi iivithamini kunye neemaminerali kunezinye iimveliso zebhotela
- Izinja ezishushu - zithenga iintlobo ezincinci zeoli, ezifana ne-Oscar Mayer Light Beef Franks okanye i-Franks ye-Hebrew National Kosher eyancitshiswayo ye-Fat Yenkomo, inkukhu okanye izinja ezishushu, okanye izinja ezishushu. Gcina ukhumbule ukuba izinja ezishushu ziphezulu kwietyuwa kunye ne-nitrate, ngoko ungafuni ukuvumela abantwana bakho ukuba badle rhoqo.
- Iinyama kunye neenkuku ezinomdla - kubandakanywa ukunqanda inyama yenkomo, ukhetho oluxhambileyo lweengulube, inyama yenkomo enomzimba oqhenqileyo, iinkukhu ezingenakunqanda, kunye neenkukhu ze-inkukhu ezingenasiphelo kunye ne-turkey cutlets.
- Izilwanyana ze-Luncheon - i-turkey ephilileyo, inyama yenkomo, inyama, okanye i-fat-fat meat lunats.
- Intlanzi yokuloba ityhuna ekhutshwe ngamanqatha, oku kucatshangwa ukuba ine-mercury encane kune-albacore ('white') ityhuna. Yaye ukhumbule ngenxa yeentlanzi zamanje kunye nezilumkiso ze-mercury , kufuneka ubeke iliso kwaye unciphise ukusetyenziswa kweentlanzi zomntwana wakho omncinci.
- Ioli kunye namafutha - ioli ye-canola, ioli ye-corn, ioli yeoli, i-margarine, i-mayonnaise ephantsi
- Ukugqoka i-salad ephantsi-mafutha okanye i-fat-fat - engasetyenziselwa ukudibanisa izithelo kunye nemifuno.
- Ukutya okunempilo - i-popcorn okanye i-popcorn ekhanyayo, i-Graham crackers, i-No-calorie mix mixes, imbewu kunye namantongomane, i-applesauce, iziqhamo ezinamathanga eninzi kumanzi okanye kumanzi, ama-raisins, ama-pretzels, ii-chips
Musa ukuthenga uluhlu lokutya lwezingane
Okubaluleke kakhulu njengoko ukutya okuthengayo kungabakho ukutya oshiya kwinqwelo yakho yokuthenga.
Ukongeza kwizixhobo zokusela iziqhamo kunye ne-soda, xa uthengela ukutya, kufuneka usuqhewule ukuthenga:
- iimveliso zobisi ezigcweleyo
- i-bologna kunye ne-Salami, enamafutha amaninzi kunezinye izidlo zesidlo sasemini
- Ukutya kunye neetyuwa
- shark, swordfish, ukumkani mackerel, kunye ne-tilefish - ziintlanzi ezinamazinga aphakamileyo e-mercury kwaye akufanele zidliwe ngabantwana abancinci.
- ukufutshane, ibhotela, okanye ukunamathela i-margarine, enokuthi iphakame kumafutha apheleleyo kunye / okanye amafutha e-trans.
- ukutya kunye neeshukela ezongeziweyo, ezinokuthi zibonwe ngokukhangela uluhlu lwesithako seshukela, isiraphu yengqolowa, isiraphu ye-corn-high-fructose, i-molasses, njl.
- Ukutya okutya kunye neekhalori ezininzi kwieshukela kunye / okanye amanqatha, kubandakanya iipotati, ama-donuts, i-cookies kunye ne-candy.
Okubaluleke kakhulu, ungagqibi ukuthenga ukutya okufana nokutya okukhawuleza ekhaya, njenge-pizza ephambili, iintambo zaseFransi, izinja ezishushu, iinkukhu ezinkukhu, ii-corndogs, kunye ne-soda, njl njl.
Imithombo:
Isebe lezeMpilo eMelika kunye neeNkonzo zoLuntu kunye neSebe lezoLimo laseMelika. 2015 - 2020 Izikhokelo zeZidlo zamaMerika. I-8 Edition. Disemba 2015. Kufumaneka apha http://health.gov/dietaryguidelines/2015/guidelines/.