Ungapa mwana wako chikafu chinovaka muviri sei? Ungashandisa here MyPlate Food Guide' kuti ubatsire?

Nhasi tichataura nezvekugadzirira vana vedu chikafu chinovaka muviri uye chakakwana. Dzimwe nguva zvakaoma kuziva kuti tovapa chikafu chei uye kuti tovapa chikafu chakawanda sei. Musazvidya moyo, pane nzira iri nyore uye iri nyore yakaunzwa neDhipatimendi rekurima reUnited States, kureva kuti, ``USDA - US Department of Agriculture`` inogona kutibatsira neizvi. Ndiyo ``MyPlate Food Guide```. Yakafanana nendiro ine ruvara. Izvi zvinotiratidza zvakajeka kuti zvinhu zvinofanirwa kunge zviri mundiro yemwana uye kuti zvakarongwa sei.

Ndezvipi zvinhu zvikuru zve `(MyPlate)`?

Saka, kune mamwe mashoko ari nyore, asi akakosha zvikuru atinoudzwa neplate iyi ine mavara inonzi ``MyPlate''. Ngationei kuti ndeapi.

• Ipai zvishoma zvezvinhu zvese, kwete chinhu chimwe chete, asi nekusiyana-siyana: Chikafu chakanakisa hachisi chinopa chikafu chakawanda chakafanana. Chikafu chakanakisa ndechiya chine huwandu hwakasiyana hwezvikafu, zvakaita semiriwo, michero, zviyo, uye mapuroteni. Funga nezvazvo semufananidzo wakanaka une mavara akafanana.
• Zadza hafu yendiro yemwana wako nemiriwo nemichero: Ehe, hafu! Izvi zvakakosha zvikuru. Muriwo nemichero ndizvo zvinovaka muviri, mavhitamini, uye maminerari zvakanaka kumuviri wedu.
• Kanenge hafu yezviyo zvatinodya inofanira kunge iri zviyo zvakakwana: Zvino ungave uchishamisika kuti zviyo izvi zvakakwana chii. Zvichitaurwa zviri nyore, zvinhu zvakaita seoats, chingwa chegorosi rose, uye mupunga webrown. Izvi zvine fiber yakawanda.
• Ipai mukaka nemvura isina mafuta akawanda (1%) kana isina mafuta akawanda panzvimbo pezvinwiwa zvine shuga: Zvakanaka kwazvo pahutano hwevana kuderedza kunwa zvinwiwa zvine shuga yakawanda uye zvinwiwa zvekugadzira zvakanyanya sezvinobvira. Pane kudaro, zviri nani kuvapa mvura isina mafuta akawanda kana mukaka usina mafuta akawanda.
• Musapa mwana migove mihombe: Tose tinozviita nekuda kwerudo. Zvisinei, kupa mwana chikafu chakawanda kupfuura chaanoda kunogona kukonzera kuwedzera uremu zvisina kufanira. Saka, yeukai kumupa chikafu chakakodzera zera rake nezvaanoda.

Yeuka: MyPlate yakafanana nemepu inotiratidza nzira. Inotipa pfungwa yakanaka yekuti tingapa sei vana vedu chikafu chinovaka muviri.

Tingaisa sei `(MyPlate)` mukudya kwedu?

Zvino kana ukatarisa ndiro yako pa`(MyPlate)`, unoona ipapo ipapo kuti miriwo nemichero zvinofanirwa kuumba hafu yendiro yako, uye zviyo nemapuroteni zvinofanirwa kuumba imwe hafu. Pamusoro pezvo, zvinokuyeuchidza kuisa chigadzirwa chemukaka chakadai semukaka kana yogati kana chizi zuva nezuva.

Asi ungave nemibvunzo yakaita sekuti: "Ndinofanira kupa mapoka ese ezvekudya pakudya kwega kwega here? Ndinofanirawo kupa miriwo pakudya kwemangwanani here? Mwana wangu haatombodyi..."

Ehe, zvinogona kuoma kupa zvese izvi pakudya kwega kwega. Kana usingakwanise kupa miriwo yekudya kwekuseni, unogona kupa muchero panzvimbo payo. Isa miriwo nemichero muzvikafu zvako zvemasikati nezvemasikati.Chinhu chinonyanya kukosha ndechekufunga nezvendiro iyi senzira yekushandisa zuva rese.

Zvichitaurwa zviri nyore, edza kugadzira hafu yezvokudya zvemwana wako zvezuva nezuva miriwo nemichero, uye imwe hafu yezviyo nemapuroteni. Hazvina kuipa kumupa zvekudya zvidiki nguva nenguva, asi deredza zvekudya zvisina zvinovaka muviri zvakawanda (semuenzaniso, zvekudya zvine shuga, zvekudya zvine mafuta) zvakanyanya sezvinobvira.

Chimwezve chinhu, kana uchifunga kuti zvakaoma kudzidzisa vana vako nzira itsva iyi yekudya, chinhu chakanakisa chekuita ndechekudya saizvozvo iwe pachako. ``(MyPlate)`` igwara rakanaka kwete revana chete asiwo revakuru. Vana pavanoona vabereki vavo vachidya chikafu chinovaka muviri, vanobva vajaira.

Ngationei zvino kuti zvikamu zvine mavara zve `(MyPlate)` zvinorevei.

Chikamu chimwe nechimwe chine ruvara chiri mundiro iyi ye "MyPlate" chinomiririra mapoka akasiyana ezvekudya. Ngatitaurei nezve chimwe nechimwe chazvo zvakasiyana.

Chikamu chegirini: Muriwo

Chikamu chikuru chendiro iyi, chinoratidzwa negirini, chakachengeterwa miriwo. Muriwo ndeuyu:

• Ine mavitamini nemaminerari akawanda anodiwa pahutano hwakanaka hwevana.
• Zvine macalorie mashoma .
• Yakapfuma mufayibha . Fayibha iyi inobatsira kuti unzwe wakaguta uye inobatsirawo kudzivirira kuvimbiwa.

Zvinhu zvinotevera zviri muboka remuriwo:

• Muriwo wakasvibirira: senge sipinachi, collard greens, kale, broccoli, uye sipinachi.
• Muriwo weorenji netsvuku: makarotsi, manhanga, mbatatisi, madomasi.
• Nyemba nenzungu: Zvinhu zvakaita sechizi, nyemba, bhinzi dzakasvibira, nenyemba (izvi zviri muchikamu chemapuroteni).
• Muriwo une starch: mbatatisi, chibage, mufarinya.
• Mimwe miriwo: Mimwe miriwo yese yakaita sekoliflawa, nyemba dzinomera, eggplant, cucumber.

Kuti uwane chikafu chakanaka, ipa mhuri yako miriwo yakasiyana-siyana vhiki rega rega. Unogona kushandisa miriwo mitsva, yakaomeswa nechando, kana kuti yakakangwa. Kana ukasarudza miriwo yakakangwa, edza kusarudza iyo isina munyu wakawanda.

Chikamu chitsvuku: Muchero

Michero chikamu chakakosha chekudya kwakaringana. Michero ine:

• Mavhitamini anowedzera simba rekudzivirira muviri, akadai seVhitamini C.
• Zvicherwa zvakakosha zvakaita se potassium .
• Ine huwandu hwakanaka hwefiber .

Unogona kushandisa michero mitsva, michero yakaomeswa nechando, kana michero yemumagaba. Kana ukashandisa michero yemumagaba, sarudza iri mumuto wemichero pane iri mushuga.

Zvakakosha: Kudya muchero wose kuri nani pane kunwa muto wemuchero 100%, sezvo muto wemuchero une shuga yakawanda nemacalorie akawanda kupfuura muchero wacho, uye une fiber shoma.

Chikamu cheorenji: Zviyo

Chikamu chezviyo chinosanganisira chikafu chinogadzirwa kubva muzviyo chero zvipi zvazvo, zvakaita segorosi, oats, chibage, nebhari. Chingwa, roti, manoodles, zviyo, mupunga, nepasta zvinowira muchikamu ichi.

Zvinenge hafu yezviyo zvinodyiwa nevana zuva rega rega zvinofanira kunge zviri zviyo zvisina kubikwa . Mienzaniso inosanganisira oatmeal, mupunga webrown, nechingwa chegorosi rose.

Chii chiri musiyano pakati pezviyo zvakakwana nezviyo zvakacheneswa?

Zviri nyore kwazvo. Zviyo zvakakwana ndezviya zvakagadzirwa pasina kubvisa zvinovaka muviri muzviyo (bran, germ). Zvine fiber yakawanda mukudya . Fiber iyi inobatsira vana kunzwa vakaguta uye inobatsira kudzivirira nekurapa kuvimbiwa. Kudya chikafu chakapfuma muzviyo zvakakwana kunogonawo kuderedza njodzi yezvirwere zvakaita sechirwere chemwoyo nechirwere cheshuga.

Zviyo zvakanatswa ( semuenzaniso, chingwa chichena, mupunga muchena) ndezviya zvakabviswa zvakawanda zvezvikamu zvinovaka muviri zvezviyo, zvakaita sebran, panguva yekugadzirwa. Hazvina fiber yakawanda. Zvisinei, zviyo zvakawanda zvakanatswa "zvakapfumiswa." Kureva kuti, mamwe mavhitamini nemaminerari akabviswa panguva yekugadzirwa anowedzerwa zvakare. Zvisinei, fiber haidzoserwe zvakare.

Chikamu chepepuru: Zvekudya zveprotein

Zvikafu zvine mapuroteni akawanda zvakakosha pakukura nekuchengetedza tsandanyama, ganda, ropa, nedzimwe nhengo dzemuviri. Zvinewo mavhitamini nemaminerari akakosha, akadai sesimbi.

Zvikafu zvakapfuma muprotein zvinosanganisira:

• Nyama yemombe, huku, hove nehove.
• Nyemba dzakaomeswa nenzungu (senge nyemba, nyemba, nebhinzi dzegirini).
• Mazai.
• Nzungu (senge nzungu, cashew) nembeu (mbeu dzemanhanga, mbeu dzezuva).
• Zvigadzirwa zvesoya (semuenzaniso tofu, nyama yesoya, maburger emiriwo).

Pakusarudza nyama, yeuka kusarudza dzisina mafuta akawanda kana dzisina mafuta akawanda .

Chikamu chebhuruu: Mukaka nezvigadzirwa zvemukaka

Chikamu ichi chinosanganisira mukaka nezvimwe zvigadzirwa zvemukaka zvakaita seyogati nechizi. Mukaka wesoya neyogati yesoya, izvo zvine calcium yakawedzerwa, zvinowirawo muchikamu ichi.

Pamusoro pecalcium , zvigadzirwa zvemukaka zvinewo mapuroteni nevhitamini D. Vhitamini D inobatsira muviri kunwisa calcium. Iyi calcium inobatsira kuchengetedza mazino nemapfupa akasimba.

Chinhu chidiki: Zvinhu zvakagadzirwa nemukaka, zvakaita sebota, kirimu, uye kirimu cheese, hazvina calcium yakawanda. Saka, hazvisi zveboka iri rezvekudya zvemukaka.

Iva netsika yekupa mukaka nemukaka usina mafuta akawanda kana usina mafuta akawanda kuvana vane makore anopfuura maviri.

Kana muchida kuziva zvakawanda...

``(MyPlate)`` ingori gwara rekudya zvine hutano. Kana uine zvinokunetsa nezvekudya kwemwana wako, zvakanaka kutaura nachiremba wemhuri yako nezvenyaya iyi. Iye anogona kukupa mazano akanakira mwana wako.

Unogona kuwana rumwe ruzivo nezve nzira iyi ye "MyPlate", zvirongwa zvekudya zvezuva nezuva, mabikirwo, uye zviitiko zvakasiyana-siyana pawebhusaiti yeUnited States Department of Agriculture (USDA) (MyPlate.gov), iyo yakatanga kuunza nzira iyi ye "MyPlate". Zvisinei, yeuka kuti sezvo yakagadzirwa kuAmerica, zvakakosha kuigadzirisa kuti ienderane nechikafu nezvinwiwa zviripo munyika yedu.

Mharidzo Yekuenda Nayo Kumba

Zvakanaka, ngationgororei muchidimbu zvimwe zvezvinhu zvamunofanira kurangarira kubva pane zvatataura nezvazvo:

• Kuenzanisa chinhu chakakosha: Zviri nani kupa chikafu chimwe nechimwe pane kudya chikafu chakafanana.
• Hafu yendiro yako inofanira kunge iri michero nemiriwo: Ichi chinhu chaunofanira kurangarira. Shongedza ndiro yako nemiriwo nemichero zvine mavara.
• Musakanganwa zviyo zvakakwana: Wedzerai zvinhu zvakaita semupunga webran, chingwa chehuku, uye oats pakudya kwevana venyu.
• Sarudza mapuroteni asina mafuta akawanda: Hove, huku (isina ganda), mazai, nyemba, uye nyemba ndizvo zvinopa mapuroteni akanaka.
• Zvigadzirwa zvemukaka zvisina mafuta akawanda: Sarudza zvigadzirwa zvemukaka zvisina mafuta akawanda zvakaita semukaka neyogati yevana vako.
• Deredza shuga nemafuta asingakoshi: Deredza zvinwiwa zvinotapira, toffee, chokoreti, uye chikafu chine mafuta zvakanyanya sezvinobvira.
• Iva muenzaniso wakanaka: Kana vana vako vakakuona uchidya chikafu chinovaka muviri, vachajairawo.

Saka, ndinovimba iyi `(MyPlate Food Guide)` ichakubatsira iwe nemwana wako kuti murambe muine hutano uye muchifara. Nekushanda nesimba, hazvina kuoma. Unogona kupa mwana wako zvakanakisisa!

Kudya zvine hutano, kudya kwevana, MyPlate, kudya kwakaringana, miriwo, michero, zviyo