Kule mihla, abantwana bethu abancinci nabo baxakekile. Emva kwesikolo, baya kwiiklasi zesikolo, emva koko baye kwimidlalo, baye kumsebenzi wesikolo, bancokole nabahlobo... Baxakekile njengathi. Ngoko ke ngale ndlela yokuphila ixakekileyo, kukho ithuba elikhulu lokuba abantwana bethu, njengathi, baqhele imikhwa emibi yokutya. Ngenxa yoku, abantwana banokufumana iingxaki zokugaya ukutya ezifana nokuphazamiseka kwesisu kunye nokuqhina. Ngoko ke, singaba njani abazali, ukubafundisa abantwana bethu imikhwa emihle yokugaya ukutya? Masithethe ngale nto ngokulula.
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Imikhwa emi-5 exhaphakileyo yokutya kakubi ebantwaneni kunye nendlela yokuyilungisa
Masiqale sijonge eminye yemikhwa emibi eqhelekileyo echaphazela ukugaya ukutya ebantwaneni. Umntwana wakho usenokuba nenye okanye ngaphezulu kwezi zinto. Ungakhathazeki, ezi zizinto ezinokulungiswa.
1. Ngaba awutyi ukutya okuthile? (Ukukhetha ukutya)
Kukho abantwana abatya ukutya okumthubi kuphela. Abanye abantwana abakuthandi ukutya ubisi kwaphela. Ngenxa yokutya okukhethiweyo, umzimba womntwana awufumani izondlo ozifunayo ngendlela elinganayo.
Ngamafutshane, umntwana wakho kufuneka afumane into ethile kudidi ngalunye lokutya oluphambili. Imifuno, iziqhamo, iinkozo, iiproteni, kunye nobisi zonke kufuneka zifakwe kukutya okuncinci.
Isisombululo: Lungisa ukutya komntwana.
- Qaphela izikhokelo zokutya: Iphiramidi yokutya endala itshintshile kancinci. Khangela isikhokelo esifana ne-ChooseMyPlate esandula ukwaziswa. Siza kukunceda uqonde ngokucacileyo ukuba umntwana udinga imifuno, iziqhamo kunye neeproteni ezingakanani ngosuku.
- Lumka ngeekhalori: Inani leekhalori umntwana azidingayo ngosuku liyahluka ngokuxhomekeke kubudala kunye nenqanaba lomsebenzi. Ungafumana umbono ocacileyo woku kwitheyibhile engasezantsi.
| Iqela Lobudala | Iimfuno zeCalorie zemihla ngemihla ezimalunga |
|---|---|
| Abantwana abaneminyaka emi-2 ukuya kwemi-3 ubudala | 1,000 - 1,400 |
| Abantwana abadala kunye namantombazana amancinci | 1,600 - 2,200 |
| Amakhwenkwe amancinci | 2,200 - 2,800 |
- Nika ingqalelo kubungakanani bezabelo: Ngelixa ufundisa abantwana ukonwabela ukutya, bafundise nokulawula ukutya kakhulu. Ukusebenzisa iipleyiti ezincinci, iikomityi, kunye neepuni yindlela elungileyo yokwenza oku.
2. Ukuginya ukutya ngokukhawuleza
Ukuphosa iqhekeza lesonka emlonyeni wabo ngelixa bebaleka besiya evenini yesikolo, okanye ukuginya irayisi ngokukhawuleza ngaphambi kokuba baye esikolweni... Ezi zinto zinokubangela ukuba isisu siphazamiseke, ukutya kakhulu, nokutya ukutya okungafanelekanga .
Isisombululo: Fundisa umntwana wakho ukuba aqaphele into ayityayo.
Xa sisitya ngenyameko nangokucothayo, siyonwabela incasa yokutya ngcono, kwaye sisitya kancinci. Oku kubizwa ngokuba yi-"Mindful eating". Zama ezi zinto ukunceda abantwana bakho baphuhlise lo mkhwa:
- Hlala phantsi ukuze utye: Ukuba utya ngelixa uqhuba okanye uhamba ngeenyawo, umntwana wakho akayi kuziva ngathi utyile. Ngoko ke, ukuba ufuna ukutya, qiniseka ukuba utyela etafileni kwaye uhlale phantsi.
- Susa izinto eziphazamisayo: Xelela umntwana wakho ukuba azibeke ecaleni izinto ezifana neencwadi, iifowuni, iitablethi, kunye nemidlalo ngelixa esitya. Musa ukuvumela ukuthumela imiyalezo okanye ukudlala imidlalo etafileni yesidlo sangokuhlwa.
- Vumela umntwana wakho akuve ukutya: Ulwaneliseko lokutya luvela ekuveni ivumba, ukuchukumisa, kunye nokungcamla kwako. Ngoko ke mvumele umntwana wakho akunuke, akuchukumise, aze akunambithe ukutya.
- Mamela umzimba wakho: Fundisa umntwana wakho ukuba aqaphele iimpawu zomzimba wakhe xa elambile ngokwenene naxa ehluthi. Mxelele, "Ukuba uziva uhluthi, akusafuneki ukuba utye."
3. Ukulutha 'kokutya okungenamsoco'
Iitships, iziselo ezineswekile, iilekese... Abantwana banokuzifumana lula ezi zinto zokutya zinekhalori ephezulu, ezingenasondlo zingako kwiivenkile zesikolo, kwiivenkile zasekuhlaleni, nakwezinye iindawo. Bazithanda kakhulu.
Isisombululo: Yekani ukuzisa 'ukutya okungenamsebenzi' ekhaya.
Kunzima kuthi ukulawula ukutya okutyiwa ngabantwana bethu xa bengekho ekhaya. Nangona kunjalo, singakulawula ukutya esinako ekhaya. Kulungile ukuzisa ukutya okulula ekhaya ngamanye amaxesha. Kodwa, kufuneka uhlale unezidlo ezinempilo kwikhabhathi yakho yasekhitshini.
Umzekelo, amantongomane afana neecashews, iialmond, kunye namandongomane; iziqhamo ezifana neecherry neediliya; kunye nezinto ezifana neminqathe kunye nepepile ebomvu zimnandi kwaye ziluncedo kakhulu emzimbeni.
4. Ukusela iziselo ezineswekile endaweni yamanzi
Abanye abantwana banamathuba amaninzi okusela ijusi, ubisi, iziselo zemidlalo, kunye neziselo ezineswekile kunamanzi. Ezi ziselo zineekhalori eziphezulu kodwa zincinci kwifayibha, nto leyo ekunceda uhlale uzive ugcwele. Oku kunokukhokelela ekutyeni kakhulu.
Isisombululo: Khuthaza umntwana wakho ukuba asele amanzi amaninzi.
Yonke iseli emzimbeni wethu yenziwe ngamanzi. Amanzi abalulekile ekugayeni ukutya esikutyayo nasekukhupheni inkunkuma emzimbeni.
- Umntwana udinga amanzi angakanani? Akukho mlinganiselo umiselweyo wamanzi umntwana afanele awasele ngosuku. Eyona nto ingcono onokuyenza kukukhuthaza umntwana wakho ukuba asele amanzi amaninzi kangangoko afuna, nanini na xa ewafuna.
- Yenza amanzi okusela abe nomtsalane: Soloko ugcina ijagi yamanzi acocekileyo aneengqayi zomkhenkce efrijini. Yongeza izilayi ezimbalwa zeorenji, ilemoni, okanye istrawberry kuyo ukuze ibukeke intle kwaye inencasa entle.
- Ezinye iziselo: Nciphisa ubisi ukuya kwii-ounces ezingama-24 (malunga neemililitha ezingama-700) ngosuku kubantwana abangaphantsi kweminyaka eli-13. Ukuba unika umntwana ongaphantsi kweminyaka emi-6 ijusi, kungcono ukuyinciphisa kwii-ounces ezi-6 (malunga neemililitha ezili-180) kunye nee-ounces ezili-12 (malunga neemililitha ezingama-350) kumntwana ongaphezulu kweminyaka esi-7.
5. Ukuhlala phantsi ungashukumi (ukungazilolongi umzimba)
ITV, imidlalo yevidiyo, iifowuni... ezi zinto zenze kwaba nzima ebantwaneni ukuphuma baye kudlala ngaphandle. Kodwa ukuzilolonga kubalulekile kwimpilo entle. Ukuzilolonga akuncedi nje kuphela ukugcina ubunzima obusempilweni, kwandisa nokuzithemba, kwaye kukwalunyango oluhle lweengxaki zokugaya ukutya ezifana nokuqunjelwa .
Isisombululo: Zisebenzise ubuncinane imizuzu engama-60 ngosuku.
Khupha abantwana bakho ngaphandle uze uzame ukubagcina besebenza. Abantwana abangaphezu kweminyaka emi-2 ubudala kufuneka bafumane ubuncinane imizuzu engama-60 yomsebenzi onzima ngemini. Oku akufuneki kwenziwe ngaxeshanye. Ungawahlulahlula abe ziiseshoni ezimbini zemizuzu engama-30, okanye iiseshoni ezine zemizuzu eli-15. Eyona nto ibalulekileyo kukwenza umzimba wakho ushukume.
Njengabazali, masibe yimizekelo emihle.
Imikhwa emihle yokutya yinto esifanele siyilwele njengentsapho. Eyona ndlela ilungileyo yokunika abantwana ukutya okunesondlo, ukubakhuthaza ukuba benze umthambo, nokubagcina kude 'nokutya okungenampilo' kukwenza umzekelo wezo zinto .
Ingcamango ethi "yenza njengoko nditshoyo, hayi njengoko ndenzayo" ayisebenzi ebantwaneni. Njengabazali, kufuneka sibeke umzekelo omhle kubantwana bethu malunga nokutya okunempilo.
Ukuba uneengxaki okanye iingxaki malunga nokutya komntwana wakho, ubunzima bakhe, okanye iingxaki zokugaya ukutya, thetha nogqirha wakho okanye ugqirha wabantwana . Baya kukwazi ukukunika icebiso elichanekileyo.
Umyalezo Wokuya Ekhaya
- Lungisa ukutya komntwana wakho ngokubandakanya zonke iintlobo zokutya eziphambili, njengemifuno, iziqhamo, iinkozo kunye neeproteni.
- Fundisa umntwana wakho ukuba ahlale phantsi, atye kancinci, aze onwabele ukutya kwakhe ngaphandle kokuphazanyiswa zizinto ezifana neTV okanye ifowuni.
- Nciphisa ukutya okungenampilo oza nako ekhaya kwaye ugcine ukutya okunempilo (amandongomane, iziqhamo) ekhaya endaweni yoko.
- Khuthaza umntwana wakho ukuba asele amanzi acocekileyo endaweni yeziselo ezineswekile.
- Qinisekisa ukuba umntwana wakho uyasebenza ubuncinane imizuzu engama-60 ngosuku. Mkhuthaze ukuba adlale, abaleke, aze ahambe.
- Ngaphezu kwako konke, njengomzali, yiba ngumzekelo omhle kumntwana wakho.
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