Kulula ukuxhalabisa malunga namavithamini kunye nezondlo umntanakho ofumana imihla ngemihla. Kulula kakhulu, nangona kunjalo, xa uqaphela ukuba umncinci okhonza usayizi kakhulu. Uya kuqinisekiswa ukuba uyazi ukuba umntwana wakho usenokudla ukutya okuninzi. Zonke ezi zibukhulu zisebe zi sekelwe kwizikhokelo zokutya ze-USDA. Ngokubanzi, umntwana wakho kufuneka afike phakathi kweekhilomitha ezili-1 neye-1,400 ukusuka kwizigaba zokutya ezingezantsi ngosuku ngalunye.
Abantwana abasakhulayo kuphela kufuneka bachithe iikhalori rhoqo ekupheleni kwoluhlu.
Ubisi
Iintsana zidinga iikomityi ezimbini zobisi ngalunye suku. Ukuze umntwana wakho eneminyaka emi-2 ubudala okanye ucebise ngumboneleli wakho wezempilo, unamathele ngobisi bonke.
Funda ukuba yeyiphi ukutya okwenza indebe yobisi.
Inyama kunye neebhontshisi
Umntwana wakho ufuna i-ounces ezimbini zeenyama kunye neembotyi ngalunye usuku. Le mfuneko ibonakala imancinci ngokukhawuleza: I-1/3 kuphela ye-tuna ye-tuna okanye i-2 tablespoons yebhanti ye-peanut iya kuyenza yonke imini. Ukuba ucinga ukuba unika inyama eninzi kakhulu, yongeza ezinye izithako okanye izityalo endaweni yoko.
Funda ukuba yeyiphi ukutya okwenza isonka kunye neembotyi.
Iingqolowa
Iintsana zidinga ii-ounces ezingama-3 ngosuku. Ubuncinane isiqingatha sala manqweno kufuneka sibe yi-grains epheleleyo, kodwa ushiye elinye indawo ngeekhalori ezongezelelweyo xa uzenza zonke izityalo.
Funda ukuba yeyiphi ukutya okwenza i-ounce yeenhlamvu.
Imifuno
Umntwana wakho ufuna i-1 indebe yemifuno imihla ngemihla. Ukongeza, zama ukunikela iintlobo zemifuno ngaphantsi kweveki.
Ukukhetha ngombala kwenza kube lula. Cinga izilwanyana ze-orange (izaqathe, ithanga, iifatates) ngolunye usuku, iiflogi eziluhlaza (isipinashi, i-broccoli, imifino) elandelayo, iiglogi ezinomzimba omhlophe (ukhukhamba, i-squash, i-litate) ngosuku emva koko njalo njalo.
Funda ukuba yeyiphi imveliso yokutya eyenza inkomishi yemifuno.
I ziqhamo
Umntwana wakho udinga 1 indebe yesithelo ngasinye ngosuku.
Ininzi yale nto ifanele ivela kwiziqhamo kwaye kungekhona kwijusi yesithelo ukuze umntwana wakho angaphuthelwa kwi-fiber efunekayo. Zama ukunciphisa ukusetyenziswa kwejusi kuma-ounces ama-4 ngosuku.
Funda ukuba yeyiphi imveliso yokutya eyenza inkomfa yeziqhamo.
Amafutha kunye namafutha
Umntwana wakho udinga iimpuni ezintathu zamafutha kunye namafutha ngosuku ngalunye. Uninzi lwale luya kuvela kwizinto ezisetyenziselwa ukuzalisekisa ezinye iimfuno ezinjengenyama, ibhotela, ubisi kunye noshizi.
Funda ukuba yeyiphi ukutya okuyi-teaspoon yamafutha kunye namafutha.
IiKhalori eziCacile okanye ezongezelelweyo
Ukuba wenze iinqununu ezikhethekileyo kwaye usebenzisa kuphela ii-calories eziyi-850-900 (okanye malunga ne-1200 kumntwana osisigxina) ukuzalisekisa iimfuno ezingentla apha, ngokokutya ukutya komntwana wakho kunendawo ethile yeekhalori ezili-165 zezinto ezongezelelweyo ezifana ne-sweeteners namafutha.
Funda ukuba yikuphi ukutya okubhekwa njengongeziweyo.
Ukuba ufanele uthathe konke ukutya okusemntwaneni wakho okufunekayo ngosuku, kunokuba lula ukuba wonke afanele kwisitya esisisigxina esisodwa. Oku kuyinyaniso ngokuxhomekeke kwizigqibo zokutya ozenzayo. Umzekelo, i-1/2 indebe ye-ricotta ushizi ibalwa njengendebe epheleleyo yobisi. Oku kuzalisekisa isiqingatha seemfuno zobisi zabantwana bakho ngosuku. Yongeza kweso slice se-cheese kanzima kwaye imfuno yobisi yebantwana bakho idibene kunye nokutya okunamandla kunama-ounces angama-16 omncuba obisi, obuya kuzalisekisa imfuno.
Ukuba ukhethe i-cottage cheese esikhundleni se-ricotta, bekuza kuthatha iikomityi ze-kottage shizi ukulingana nje 1 inkomishi yobisi. Kwakuza kuthatha iikomityi ezine zeekottage shizi ukuzalisekisa iimfuno zobisi ezipheleleyo ngosuku. Ukuba unokutya okulula, ukhetha ukutya okuninzi okunomsoco kwaye uthatha igumbi elincinane kwisisu kunokubalulekileyo ekujonganeni nale njongo.
Khumbula, nangona kunjalo, ukuba kwiimeko eziqhelekileyo, iintsholongwane ezinempilo, ukunikezela ngeentlobo ezahlukeneyo zokutya okunempilo kuya kukwanela. Musa ukunyanzelisa umntwana wakho ukuba adle ukutya kokugqibela. Nangona umntanakho engadli i-ounces ezi-3 zeengqolowa namhlanje, mhlawumbi kusasa, ngoko ke qhubeka uhlawula.
Ukujonga ukutya komntwana wakho kwixesha leentsuku ezimbalwa okanye kwiveki kunokukunika umfanekiso ongcono wezinto afunyanwayo.
Indlela enhle yokwahlula ezi mfuno zikunye ezintandathu zokutya ezincinane okanye kunye nezidlo ezi-3 ezinkulu kunye nezi-2 zokutyiwa ezincinane. Nanku umzekelo wemiba yemihla ngemihla enokubheka umntwana omncinane.