Kodi mungadyetse bwanji mwana wanu chakudya chopatsa thanzi? Kodi mungagwiritse ntchito buku la MyPlate Food Guide'' kuti likuthandizeni?

Lero tikambirana za momwe tingakonzekerere chakudya chopatsa thanzi komanso chokwanira kwa ana athu. Nthawi zina zimakhala zovuta kudziwa chomwe tingawadyetse komanso kuchuluka kwa chakudya chomwe tingawadyetse. Musadandaule, pali njira yosavuta komanso yosavuta yomwe yayambitsidwa ndi Dipatimenti ya Zaulimi ku United States, yomwe ndi ``USDA - Dipatimenti ya Zaulimi ku US`` yomwe ingatithandize pa izi. Imeneyo ndi ``MyPlate Food Guide```. Ili ngati mbale yamitundu yosiyanasiyana. Izi zikutiwonetsa momveka bwino zomwe ziyenera kukhala pa mbale ya mwana komanso momwe ziyenera kukhalira.

Kodi zinthu zazikulu za `(MyPlate)` ndi ziti?

Kotero, pali mauthenga osavuta, koma ofunikira kwambiri omwe mbale iyi yokongola yotchedwa ``MyPlate'' imatiuza. Tiyeni tiwone zomwe zili.

• Perekani pang'ono pa chilichonse, osati chinthu chomwecho chokha, koma ndi mitundu yosiyanasiyana: Chakudya chabwino kwambiri si chakudya chofanana. Chakudya chabwino kwambiri ndi chakudya chokhala ndi magulu osiyanasiyana a zakudya, monga ndiwo zamasamba, zipatso, tirigu, ndi mapuloteni. Taganizirani ngati chithunzi chokongola chokhala ndi mitundu yofanana.
• Dzazani theka la mbale ya mwana wanu ndi ndiwo zamasamba ndi zipatso: Inde, theka! Izi ndizofunikira kwambiri. Ndiwo zamasamba ndi zipatso ndiye magwero akuluakulu a michere, mavitamini, ndi mchere zomwe ndi zabwino kwa matupi athu.
• Pafupifupi theka la tirigu womwe timadya uyenera kukhala tirigu wathunthu: Tsopano mwina mukudabwa kuti tirigu wathunthu uwu ndi chiyani. Mwachidule, zinthu monga oats, buledi wa tirigu wathunthu, ndi mpunga wofiirira. Izi zili ndi ulusi wambiri.
• Perekani mkaka ndi madzi opanda mafuta ambiri (1%) kapena opanda mafuta ambiri m'malo mwa zakumwa zotsekemera: Ndi bwino kwambiri kuti thanzi la ana lichepetse kumwa zakumwa zotsekemera ndi zakumwa zopanga momwe angathere. M'malo mwake, ndi bwino kuwapatsa madzi wamba kapena mkaka wopanda mafuta ambiri.
• Musapatse mwana chakudya chochuluka: Tonsefe timachita izi chifukwa cha chikondi. Komabe, kupatsa mwana chakudya chochulukirapo kuposa chomwe amafunikira kungapangitse kuti awonjezere thupi lake. Choncho, kumbukirani kupatsa mwana wanu chakudya chokwanira malinga ndi msinkhu wake komanso zosowa zake.

Kumbukirani: MyPlate ili ngati mapu omwe amatisonyeza njira. Imatipatsa lingaliro labwino la momwe tingapatse ana athu chakudya chopatsa thanzi.

Kodi tingaike bwanji `(MyPlate)` mu chakudya chathu?

Tsopano mukayang'ana mbale yanu pa `(MyPlate)`, mutha kuwona nthawi yomweyo kuti ndiwo zamasamba ndi zipatso ziyenera kupanga theka la mbale yanu, ndipo tirigu ndi mapuloteni ziyenera kupanga theka linalo. Kuphatikiza apo, zimakukumbutsani kuti muphatikizepo mkaka monga mkaka kapena yogati kapena tchizi tsiku lililonse.

Koma mungakhale ndi mafunso monga: "Kodi ndiyenera kupereka magulu onsewa a chakudya pa chakudya chilichonse? Kodi ndiyeneranso kupereka ndiwo zamasamba pa chakudya cham'mawa? Mwana wanga sadya ngakhale pang'ono..."

Zachidziwikire, zingakhale zovuta kupereka zonsezi pa chakudya chilichonse. Ngati simungathe kupereka ndiwo zamasamba pa chakudya cham'mawa, mutha kupereka chipatso m'malo mwake. Phatikizani ndiwo zamasamba ndi zipatso muzokhwasula-khwasula zanu zamasana ndi masana.Chofunika kwambiri ndikuwona mbale iyi ngati chitsogozo cha tsiku lonse.

Mwachidule, yesani kupanga theka la chakudya cha mwana wanu cha tsiku ndi tsiku kukhala ndiwo zamasamba ndi zipatso, ndipo theka lina kukhala tirigu ndi mapuloteni. Palibe vuto kuwapatsa chakudya chopepuka nthawi ndi nthawi, koma chepetsani zakudya zopanda michere yambiri (monga zakudya zotsekemera, zakudya zamafuta) momwe mungathere.

Chinanso, ngati mukuganiza kuti n'zovuta kuzolowera njira yatsopanoyi yodyera, chinthu chabwino kuchita ndikudya mwanjira imeneyo nokha. ``(MyPlate)`` ndi chitsogozo chabwino osati cha ana okha komanso cha akuluakulu. Ana akaona makolo awo akudya chakudya chopatsa thanzi, amazolowera okha.

Tiyeni tsopano tiwone tanthauzo la zigawo za mtundu wa `(MyPlate)`.

Gawo lililonse la utoto pa mbale iyi ya "MyPlate" likuyimira magulu osiyanasiyana a zakudya. Tiyeni tikambirane za gulu lililonse padera.

Gawo lobiriwira: Ndiwo zamasamba

Gawo lalikulu la mbale iyi, lomwe lawonetsedwa mu mtundu wobiriwira, ndi la ndiwo zamasamba zokha. Ndiwo zamasamba:

• Lili ndi mavitamini ndi michere yambiri yofunikira pa thanzi labwino la ana.
• Mwachibadwa muli ma calories ochepa .
• Ulusiwu umathandiza kuti munthu azimva kukhuta komanso kupewa kudzimbidwa.

Zinthu zotsatirazi zili m'gulu la ndiwo zamasamba:

• Ndiwo zamasamba zobiriwira zakuda: monga sipinachi, masamba a collard, kale, broccoli, ndi sipinachi.
• Masamba a lalanje ndi ofiira: kaloti, dzungu, mbatata, tomato.
• Nyemba ndi mtedza: Zinthu monga nsawawa, mphodza, nyemba zobiriwira, ndi nandolo (izi zilinso m'gulu la mapuloteni).
• Ndiwo zamasamba zokhuthala: mbatata, chimanga, chinangwa.
• Ndiwo zamasamba zina: Ndiwo zamasamba zina zonse monga kolifulawa, nyemba zophukira, biringanya, nkhaka.

Kuti mupeze zakudya zabwino kwambiri, dyetsani banja lanu ndiwo zamasamba zosiyanasiyana sabata iliyonse. Mutha kugwiritsa ntchito ndiwo zamasamba zatsopano, zozizira, kapena zophikidwa m'zitini. Ngati mwasankha ndiwo zamasamba zophikidwa m'zitini, yesani kusankha zomwe zili ndi mchere wochepa.

Gawo lofiira: Chipatso

Zipatso ndi gawo lofunika kwambiri pakudya zakudya zopatsa thanzi. Zipatso zili ndi:

• Mavitamini omwe amalimbitsa chitetezo chamthupi, monga Vitamini C.
• Michere yofunika kwambiri monga potaziyamu .
• Lili ndi ulusi wambiri.

Mungagwiritse ntchito zipatso zatsopano, zipatso zozizira, kapena zipatso zam'chitini. Ngati mugwiritsa ntchito zipatso zam'chitini, sankhani zomwe zili mu madzi a zipatso m'malo mwa shuga.

Chofunika: Kudya chipatso chonse ndikwabwino kwambiri kuposa kumwa madzi a zipatso 100%, chifukwa madzi a zipatso ali ndi shuga ndi ma calories ambiri kuposa chipatsocho, komanso ulusi wochepa.

Gawo la lalanje: Tirigu

Gulu la tirigu limaphatikizapo zakudya zopangidwa kuchokera ku tirigu uliwonse, monga tirigu, oats, chimanga, ndi barele. Buledi, roti, Zakudya zophikidwa, chimanga, mpunga, ndi pasitala zili m'gululi.

Zakudya zokwana theka la tirigu zomwe ana amadya tsiku lililonse ziyenera kukhala tirigu wathunthu . Zitsanzo zake ndi oatmeal, mpunga wa bulauni, ndi buledi wa tirigu wonse.

Kodi kusiyana pakati pa tirigu wathunthu ndi tirigu woyengedwa ndi kotani?

Zosavuta kwambiri. Mbewu zonse ndi zomwe zapangidwa popanda kuchotsa mbali zopatsa thanzi za tirigu (bran, germ). Zili ndi ulusi wambiri muzakudya . Ulusi uwu umathandiza ana kumva kukhuta ndipo umathandiza kupewa ndi kuchiza kudzimbidwa. Kudya zakudya zokhala ndi tirigu wambiri kungachepetsenso chiopsezo cha matenda monga matenda a mtima ndi matenda a shuga.

Mbewu zoyengedwa ( monga buledi woyera, mpunga woyera) ndi zomwe zachotsedwa mbali zambiri zopatsa thanzi za tirigu, monga chimanga, panthawi yokonza. Zili ndi ulusi wochepa kwambiri. Komabe, mbewu zambiri zoyengedwa "zakhala ndi thanzi labwino." Izi zikutanthauza kuti, mavitamini ndi michere ina yomwe idachotsedwa panthawi yokonza imawonjezeredwanso. Komabe, ulusiwo suwonjezeredwanso.

Gawo lofiirira: Zakudya zamapuloteni

Zakudya zokhala ndi mapuloteni ambiri ndizofunikira kwambiri pakukula ndi kusunga minofu, khungu, magazi, ndi minofu ina m'thupi. Zilinso ndi mavitamini ndi michere yofunika kwambiri, monga chitsulo.

Zakudya zokhala ndi mapuloteni ambiri ndi izi:

• Ng'ombe, nkhuku, nsomba ndi nsomba zam'madzi.
• Nyemba zouma ndi mtedza (monga nsawawa, nyemba zobiriwira, ndi nyemba zobiriwira).
• Mazira.
• Mtedza (monga mtedza, nthanga) ndi mbewu (mbewu za dzungu, mbewu za mpendadzuwa).
• Zakudya za soya (monga tofu, nyama ya soya, ma burger a ndiwo zamasamba).

Mukamasankha nyama, kumbukirani kusankha nyama yopanda mafuta ambiri kapena yopanda mafuta ambiri .

Gawo labuluu: Mkaka ndi zinthu zopangidwa ndi mkaka

Gulu ili likuphatikizapo mkaka ndi zinthu zina za mkaka monga yogurt ndi tchizi. Mkaka wa soya ndi yogurt wa soya, zomwe zili ndi calcium yowonjezera, nazonso zili m'gululi.

Kuwonjezera pa calcium , mkaka ulinso ndi mapuloteni ndi vitamini D. Vitamini D imathandiza thupi kuyamwa calcium. Kalisiyumu iyi imathandiza kuti mano ndi mafupa zikhale zolimba.

Chinthu chaching'ono: Zinthu zopangidwa ndi mkaka, monga batala, kirimu, ndi tchizi cha kirimu, sizili ndi calcium yambiri. Chifukwa chake, sizili m'gulu la zakudya za mkaka.

Khalani ndi chizolowezi chopatsa ana azaka zopitirira ziwiri mkaka ndi zinthu zina za mkaka zomwe zili ndi mafuta ochepa kapena opanda mafuta.

Ngati mukufuna kudziwa zambiri...

``(MyPlate)`` ndi chitsogozo cha kadyedwe koyenera. Ngati muli ndi nkhawa iliyonse yokhudza kadyedwe ka mwana wanu, ndi bwino kulankhula ndi dokotala wa banja lanu za izi. Iye angakupatseni upangiri womwe ndi wabwino kwa mwana wanu.

Mungapeze zambiri zokhudza njira iyi ya ``MyPlate``, mapulani a chakudya cha tsiku ndi tsiku, maphikidwe, ndi zochitika zosiyanasiyana patsamba la United States Department of Agriculture (USDA) (MyPlate.gov), lomwe linayambitsa njira iyi ya ``MyPlate``. Komabe, kumbukirani kuti popeza idapangidwira dziko la America, ndikofunikira kuisintha kuti igwirizane ndi chakudya ndi zakumwa zomwe zilipo m'dziko lathu.

Uthenga Wopita Nawo Kunyumba

Chabwino, tiyeni tikambirane mwachidule zina mwa zinthu zomwe muyenera kukumbukira kuchokera pa zomwe takambirana:

• Kulinganiza bwino ndikofunikira: Ndi bwino kupereka pang'ono chakudya chilichonse kusiyana ndi chakudya chofanana.
• Hafu ya mbale yanu ikhale zipatso ndi ndiwo zamasamba: Ichi ndi chinthu chomwe muyenera kukumbukira. Konzani mbale yanu ndi ndiwo zamasamba ndi zipatso zokongola.
• Musaiwale tirigu wonse: Onjezani zinthu monga mpunga wa chimanga, buledi wa nyemba, ndi oats ku chakudya cha ana anu.
• Sankhani mapuloteni opanda mafuta ambiri: Nsomba, nkhuku (yopanda khungu), mazira, mphodza, ndi nandolo ndi magwero abwino a mapuloteni.
• Zakudya za mkaka zopanda mafuta ambiri: Sankhani mkaka wopanda mafuta ambiri monga mkaka ndi yogati kwa ana anu.
• Chepetsani shuga ndi mafuta osafunikira: Chepetsani zakumwa zotsekemera, tofi, chokoleti, ndi zakudya zamafuta momwe mungathere.
• Khalani chitsanzo chabwino: Ana anu akamakuonani mukudya chakudya chopatsa thanzi, nawonso adzazolowera.

Kotero, ndikukhulupirira kuti `(Buku Lotsogolera Chakudya Changa)` ili likuthandizani inu ndi mwana wanu kukhala athanzi komanso osangalala. Ndi khama pang'ono, sizovuta kwenikweni. Mutha kupatsa mwana wanu zabwino kwambiri!

Kudya zakudya zopatsa thanzi, zakudya za ana, MyPlate, zakudya zopatsa thanzi, ndiwo zamasamba, zipatso, tirigu