Ungamtyisa njani umntwana wakho ukutya okunesondlo? Ungayisebenzisa na i-"MyPlate Food Guide" ukuze uncede?

Namhlanje siza kuthetha ngendlela yokulungiselela ukutya okunesondlo nokulinganayo kubantwana bethu abancinci. Ngamanye amaxesha kunzima ukwazi ukuba ubaphe ntoni kwaye ubaphe kangakanani. Ungakhathazeki, kukho indlela elula kakhulu neyilula eye yaziswa liSebe lezoLimo lase-United States, oko kukuthi, i-"USDA - US Department of Agriculture" enokusinceda ngale nto. Leyo yi-"MyPlate Food Guide". Ifana nepleyiti enemibala. Oku kusibonisa ngokucacileyo ukuba zeziphi izinto ekufuneka zibe sepleyitini yomntwana kwaye zilandelelana njani.

Ziziphi iimpawu eziphambili ze-`(MyPlate)`?

Ngoko ke, kukho imiyalezo elula, kodwa ebaluleke kakhulu esixelelwa yile pleyiti inemibala ebizwa ngokuba yi-"MyPlate". Masibone ukuba zeziphi.

• Nika yonke into kancinci, kungekuphela nje into efanayo, kodwa ngeendlela ezahlukeneyo: Isidlo esilungileyo asikokutya okuninzi okufanayo. Isidlo esilungileyo sisidlo esinomlinganiselo wamaqela okutya ahlukeneyo, njengemifuno, iziqhamo, iinkozo, kunye neeproteni. Cinga ngaso njengomzobo omhle onemibala efanayo.
• Zalisa isiqingatha sesitya somntwana wakho ngemifuno neziqhamo: Ewe, isiqingatha! Oku kubaluleke kakhulu. Imifuno neziqhamo zezona mithombo ziphambili zezondlo, iivithamini, kunye neeminerali ezilungileyo emizimbeni yethu.
• Ubuncinane isiqingatha seenkozo esizityayo kufuneka zibe ziinkozo ezipheleleyo: Ngoku usenokuba uzibuza ukuba zeziphi ezi nkozo zipheleleyo. Ngamafutshane, izinto ezifana ne-oats, isonka sengqolowa epheleleyo, kunye nerayisi emdaka. Ezi ziphezulu kwifayibha.
• Nika ubisi namanzi anamafutha aphantsi (1%) okanye angenamafutha endaweni yeziselo ezineswekile: Kulungile kakhulu kwimpilo yabantwana ukunciphisa ukuthathwa kweziselo ezineswekile kunye neziselo ezenziweyo kangangoko kunokwenzeka. Endaweni yoko, kungcono ukubanika amanzi aqhelekileyo okanye ubisi olunamafutha aphantsi.
• Musa ukunika umntwana ukutya okuninzi kakhulu: Sonke sikwenza ngenxa yothando. Nangona kunjalo, ukunika umntwana ukutya okungaphezulu koko akudingayo kunokukhokelela ekutyebeni okungeyomfuneko. Ngoko ke, khumbula ukumnika ukutya okufanelekileyo ngokweminyaka neemfuno zomntwana wakho.

Khumbula: I-MyPlate ifana nemephu esibonisa indlela. Isinika umbono olungileyo wendlela yokubonelela abantwana bethu ngokutya okunesondlo.

Siyifaka njani i-`(MyPlate)` kwizidlo zethu?

Ngoku xa ujonga ipleyiti yakho kwi-`(MyPlate)`, ungabona kwangoko ukuba imifuno neziqhamo kufuneka zenze isiqingatha sepleyiti yakho, kwaye iinkozo kunye neproteni kufuneka zenze isiqingatha esinye. Ukongeza, ikukhumbuza ukuba ufake imveliso yobisi efana nobisi okanye iyogathi okanye itshizi yonke imihla.

Kodwa usenokuba nemibuzo efana nale: "Ngaba kufuneka ndinike onke la maqela okutya kwisidlo ngasinye? Ngaba kufuneka ndinike nemifuno kwisidlo sakusasa? Owu umntwana wam akayi kuyitya nokuyitya..."

Kakade ke, kunokuba nzima ukuzinika zonke ezi zinto kwisidlo ngasinye. Ukuba awukwazi ukunika imifuno kwisidlo sakusasa, unganika isiqhamo endaweni yoko. Faka imifuno neziqhamo kwisidlo sakho sasemini nesasemva kwemini.Eyona nto ibalulekileyo kukubona le pleyiti njengesikhokelo sosuku lonke.

Ngamafutshane, zama ukwenza isiqingatha sokudla komntwana wakho kwemihla ngemihla sibe yimifuno neziqhamo, kwaye esinye isiqingatha sibe yingqolowa epheleleyo kunye neproteni. Kulungile ukubanika ukutya okulula okuncinci ngamanye amaxesha, kodwa nciphisa ukutya okunezakhamzimba eziphantsi, okuneekhalori eziphezulu (umz., ukutya okuneswekile, ukutya okunamafutha) kangangoko kunokwenzeka.

Enye into, ukuba ucinga ukuba kunzima ukuqhela abantwana bakho le ndlela intsha yokutya, eyona nto ilungileyo kukutya ngaloo ndlela wena. ``(MyPlate)`` sisikhokelo esihle kungekuphela nje kubantwana kodwa nakubantu abadala. Xa abantwana bebona abazali babo besitya ukutya okunesondlo, baqheleka ngokuzenzekelayo.

Masibone ngoku ukuba athetha ukuthini amacandelo anemibala e-`(MyPlate)`.

Icandelo ngalinye elinemibala kweli pleyiti ethi "MyPlate" limele amaqela okutya ahlukeneyo. Masithethe ngalo ngalinye ngokwahlukeneyo.

Inxalenye eluhlaza: Imifuno

Eyona nxalenye inkulu yale pleyiti, eboniswe ngombala oluhlaza, igcinelwe imifuno. Imifuno yile:

• Iqulethe iivithamini kunye neeminerali ezininzi ezifunekayo kwimpilo entle yabantwana.
• Ngokwemvelo iphantsi kwiikhalori .
• Ityebile kwifayibha . Le fayibha ikunceda uzive ugcwele kwaye ikwanceda ukuthintela ukuqhinwa.

Ezi zinto zilandelayo ziyinxalenye yodidi lwemifuno:

• Imifuno eluhlaza okwesibhakabhaka: efana nesipinatshi, imifuno eluhlaza, ikale, ibroccoli, kunye nesipinatshi.
• Imifuno yeorenji nebomvu: iminqathe, ithanga, iitapile ezimnandi, iitumato.
• Iimbotyi namandongomane: Izinto ezifana neetships, iilentile, iimbotyi eziluhlaza, kunye neembotyi (ezi nazo zikwisigaba seproteni).
• Imifuno enesitatshi: iitapile, umbona, i-cassava.
• Eminye imifuno: Yonke eminye imifuno efana nekholifulawa, iimbotyi ezihlumayo, i-eggplant, ikhukhamba.

Ukuze ufumane isondlo esifanelekileyo, yondla usapho lwakho ngeentlobo ngeentlobo zemifuno veki nganye. Ungasebenzisa imifuno emitsha, eqandisiweyo, okanye esemathinini. Ukuba ukhetha imifuno esemathinini, zama ukukhetha leyo inetyuwa encinci.

Inxalenye ebomvu: Isiqhamo

Iziqhamo zikwayinxalenye ebaluleke kakhulu yokutya okunesondlo. Iziqhamo ziqulathe oku kulandelayo:

• Iivithamini eziqinisa amajoni omzimba, ezifana neVithamin C.
• Iiminerali ezibalulekileyo ezifana ne -potassium .
• Iqulethe ifayibha eyaneleyo.

Ungasebenzisa iziqhamo ezisandula ukukhiwa, iziqhamo ezikhenkcezisiweyo, okanye iziqhamo ezisemathinini. Ukuba usebenzisa iziqhamo ezisemathinini, khetha ezo zikwijusi yeziqhamo kunokuba zisetyenziswe kwisiraphu yeswekile.

Kubalulekile: Ukutya isiqhamo esipheleleyo kungcono kakhulu kunokusela ijusi yesiqhamo eyi-100%, njengoko ijusi yesiqhamo ineswekile kunye neekhalori ezingaphezulu kunesiqhamo ngokwaso, kwaye inefayibha encinci.

Inxalenye yeorenji: Iinkozo

Udidi lweenkozo luquka ukutya okwenziwe ngazo naziphi na iinkozo, ezifana nengqolowa, i-oats, umgubo wombona, kunye nerhasi. Isonka, i-roti, ii-noodles, ii-cereal, irayisi kunye nepasta ziwela kolu didi.

Ubuncinane isiqingatha seenkozo ezityiwa ngabantwana yonke imihla kufuneka zibe ziinkozo ezipheleleyo . Imizekelo ibandakanya i-oatmeal, irayisi emdaka, kunye nesonka sengqolowa epheleleyo.

Yintoni umahluko phakathi kweenkozo ezipheleleyo kunye neenkozo ezicociweyo?

Kulula kakhulu. Iinkozo ezipheleleyo zezo zenziwe ngaphandle kokususa iindawo ezinesondlo zengqolowa (i-bran, i-germ). Zityebile kwi- dietary fiber . Le fiber inceda abantwana bazive behluthi kwaye inceda ukuthintela nokunyanga ukuqhinwa. Ukutya ukutya okutyebileyo kwiinkozo ezipheleleyo kunokunciphisa umngcipheko wezifo ezifana nesifo sentliziyo nesifo seswekile.

Iinkozo ezicociweyo ( umz. isonka esimhlophe, irayisi emhlophe) zezo zisuswe iindawo ezininzi ezinesondlo zenkozo, njengebran, ngexesha lokucubungula. Zincinci kakhulu kwifayibha. Nangona kunjalo, iinkozo ezininzi ezicociweyo "zityebisiwe." Oko kukuthi, ezinye zeevithamini kunye neeminerali ezisuswe ngexesha lokucubungula zongezwa kwakhona. Nangona kunjalo, ifayibha ayongezwa kwakhona.

Icandelo elimfusa: Ukutya kweproteni

Ukutya okutyebileyo kwiproteni kubalulekile ekukhuleni nasekugcinweni kwezihlunu, ulusu, igazi, kunye nezinye izicwili emzimbeni. Kukwaqulathe iivithamini kunye neeminerali ezibalulekileyo, ezifana ne-iron.

Ukutya okutyebileyo kwiproteni kuquka:

• Inyama yenkomo, inkukhu, intlanzi kunye neentlanzi zaselwandle.
• Iimbotyi ezomileyo kunye namandongomane (ezifana neetships, iilentile, kunye neembotyi eziluhlaza).
• Amaqanda.
• Amandongomane (afana namandongomane, ii-cashews) kunye nembewu (imbewu yethanga, imbewu yelanga).
• Iimveliso zesoya (umz. itofu, inyama yesoya, iiburger zemifuno).

Xa ukhetha inyama, khumbula ukukhetha ezityebileyo okanye ezingenamafutha amaninzi .

Icandelo eliluhlaza okwesibhakabhaka: Ubisi kunye neemveliso zobisi

Olu didi lubandakanya ubisi kunye nezinye iimveliso zobisi ezifana neyogathi kunye netshizi. Ubisi lwesoya kunye neyogathi yesoya, ezongeze i-calcium, nazo ziphantsi kolu didi.

Ukongeza kwi -calcium , iimveliso zobisi zikwanayo neproteni kunye ne-vitamin D. I-Vitamin D inceda umzimba ukuba ufunxe i-calcium. Le calcium inceda ukugcina amazinyo namathambo eqinile.

Into encinci: Izinto ezenziwe ngobisi, ezifana nebhotolo, ukhilimu, kunye netshizi ekhrimu, azina calcium ingako. Ngenxa yoko, azikho kolu didi lokutya kobisi.

Ziqhelise ukunika abantwana abaneminyaka engaphezu kwemi-2 ubudala ubisi kunye neemveliso zobisi ezingenamafutha aneleyo okanye ezingenamafutha.

Ukuba ufuna ukwazi iinkcukacha ezithe vetshe...

``(MyPlate)`` sisikhokelo nje sendlela yokutya enempilo. Ukuba unenkxalabo malunga nendlela umntwana wakho atya ngayo, kungcono ukuthetha nogqirha wakho wosapho ngale nto. Angakunika iingcebiso ezilungele umntwana wakho.

Ungafumana ulwazi oluthe kratya malunga nale ndlela "MyPlate", izicwangciso zokutya zemihla ngemihla, iindlela zokupheka, kunye nemisebenzi eyahlukeneyo kwiwebhusayithi yeSebe lezoLimo lase-United States (USDA) (MyPlate.gov), eliqale lazisa le ndlela "MyPlate". Nangona kunjalo, khumbula ukuba ekubeni yaphuhliswa ngenxa yomxholo waseMelika, kubalulekile ukuyilungelelanisa nokutya neziselo ezikhoyo kwilizwe lethu.

Umyalezo Wokuya Ekhaya

Kulungile, makhe sihlolisise ngokufutshane ezinye zezinto ekufuneka uzikhumbule koko sithethe ngako:

• Ukulinganisela kubalulekile: Kungcono ukunika intwana encinci yeqela ngalinye lokutya kunokutya okuninzi kohlobo olufanayo.
• Isiqingatha sepleyiti yakho masibe ziziqhamo nemifuno: Le yinto ekufuneka uyikhumbule ngokuqinisekileyo. Hombisa ipleyiti yakho ngemifuno neziqhamo ezimibalabala.
• Ungalibali ukutya okuziinkozo ezipheleleyo: Yongeza izinto ezifana nerayisi yebran, isonka seembotyi, kunye nee-oats ekutyeni kwabantwana bakho.
• Khetha iiproteni ezingenamafutha: Intlanzi, inkukhu (engenasikhumba), amaqanda, iilentili, kunye neetshizi ziindawo ezilungileyo zeproteni.
• Iimveliso zobisi ezinamafutha aphantsi: Khetha iimveliso zobisi ezinamafutha aphantsi ezifana nobisi kunye neyogathi kubantwana bakho.
• Nciphisa iswekile kunye neeoyile ezingeyomfuneko: Nciphisa iziselo ezineswekile, itofi, itshokolethi kunye nokutya okunamafutha kangangoko kunokwenzeka.
• Yiba ngumzekelo: Xa abantwana bakho bekubona usitya ukutya okunesondlo, nabo baya kuqhela.

Ngoko ke, ndiyathemba ukuba esi `(Isikhokelo sokutya seMyPlate)` siza kukunceda wena nomntwana wakho nihlale nisempilweni kwaye nivuya. Ngomzamo omncinci, akunzima kangako. Ungamnika umntwana wakho okona kulungileyo!

Ukutya okunempilo, isondlo sabantwana, iMyPlate, ukutya okunesondlo, imifuno, iziqhamo, iinkozo