Amaqanda anokuba yinxalenye ephilileyo yokutya komntwana wakho, kodwa unokuzibuza ukuba yeyiphi inani lamaqanda elifanelekileyo. Iingcebiso zondlo ziye zayeka ukwesaba i-cholesterol emaqanda. Kodwa usadinga ukulinganisela ukuba umntwana wakho usele i-cholesterol evela kwezinye iiprotheyini kwaye ingaba umntwana wakho ufumana iziqhamo kunye nemifuno eyaneleyo.
Amaqanda kunye nokuNondla kwabantwana
Amaqanda aneenzuzo ezininzi, kuquka ukuphakama kwiiprotheyini, insimbi, amaminerali kunye namavithamini B. Esikhundleni sokukhathazeka malunga nokuba mangaphi amaqanda umntwana wakho adle, kubaluleke kakhulu ukujonga nokucwangcisa ukutya kwakhe ngokuzama ukulandela izikhokelo ze-MyPlate. Kule mi khokelo yokutya, amaqanda ayingxenye yeqela le-protein yokutya .
Abantwana abaneminyaka engama-9 ukuya ku-13 ubudala, kufuneka bafumane ama-ounce ama-5 ounce equals kwiklasi yokutya imihla ngemihla ngelixa abantwana abaselula banokuba ne-2 ukuya kwi-ounces kuphela. Ngokuqhelekileyo, iqanda libala njengelinye iqela kwiqela lokutya kwiprotheni, kodwa ngokuqhelekileyo awufuni ukuba ukutya okukodwa kube ngumthombo wakho weprotheni ngosuku.
Amaqanda kunye neCholesterol
Ukongezelela kwiinkonzo zemihla ngemihla ezicetyiswayo zokutya eziphathekayo , kubalulekile ukubheka ukuba ingakanani i-cholesterol engumntwana wakho evela kwezinye ukutya. Ukuba sele sele ephethe ukutya okuphezulu kwi-cholesterol, kunye nobisi obuninzi , ushizi, i-yogurt, i-processed meats, okanye i-ayisikrimu, ngoko ukutya amaqanda ngokuqhelekileyo akunokuba yinto efanelekileyo.
Ukuba ukutya kwakhe kuncinci kwi-cholesterol kunye namafutha agcwele kwaye udla ukutya okuninzi ngefiber , ngoko udla amaqanda ngokuqhelekileyo.
Kwakhona kubalulekile ukukhumbula ukuba iziphakamiso eziqhelekileyo zokutya amaqanda ziquka amaqanda adliwa njengezithako kwezinye ukutya, njengamaqebelengwane. Umzekelo, ukuba usebenzisa iiqanda ezine ukubhaka ikhekhe kwaye umntwana wakho udla iinqwenga ezibini ezisibhozo zekhekhe, ngoko kulingana nokutya iqanda elipheleleyo.
Ubudlelwane phakathi kwe-cholesterol yokutya kunye nokuba ingaba okanye ayinakuchaphazela izinga lakho legazi le-cholesterol liqondwa kangcono. Iingcali ezininzi zigxeka iingcebiso ezindala malunga nokuphepha amaqanda kuba becinga ukuba kubaluleke kakhulu ukunciphisa inani lamanqatha azalisiweyo kwindawo yokutya komntu endaweni yokunciphisa i-cholesterol. Yiloo nto ininzi yeziphakamiso ezintsha ezithethayo ngoku.
Yintoni Oyaziyo Ngabantwana Ukutya Amaqanda
Ukongeza kwezi ngcebiso, ezinye izinto ozaziyo malunga nezingane zakho ezidla amaqanda ziquka:
- Ukutya iqanda ngosuku alucingelwa ukuphakamisa i-cholesterol yegazi. Iqanda liqukethe ii-milligram ezingama-213 ze-cholesterol.
- Amaqanda ayithathwa njengomthombo weprotheni.
- Abantu abaninzi kufuneka badle amaqanda ambalwa, kungekhona ngenxa yokuba badinga i-cholesterol encinci ekudleni kwabo, kodwa kuba sele besidla ukutya okuninzi kakhulu kweeprotheni. Kufuneka ukuba badle izithelo , imifuno kunye nezinye "amaqela okutya angaphantsi."
- Ukulahla ukuqaliswa " kokutya kokutya " kwiintsana, njengamhlophe abamhlophe kunye nebhokisi ibhotela, akusaphakanyiswa ukuba uzame ukukhusela ukutya.
- Khusela xa ulungiselela nokugcina amaqanda.
> Imithombo:
> Izikhokelo Zondlo 2015-2020. Isebe lezeMpilo eMelika kunye neeNkonzo zoLuntu kunye neSebe lezoLimo laseMelika. https://health.gov/dietaryguidelines/2015/guidelines/.
> Ukukhusela i-Allergy: Yintoni Okumele Uyazi Ngomsoco WeNtsana Yakho . I-American Academy ye-Allergy Asthma & Immunology. https://www.aaaai.org/Aaaai/media/MediaLibrary/PDF%20Documents/Libraries/Preventing-Allergies-15.pdf.