Izingane Zothando High-Amaphrotheni Ukudla
Ukuqinisekisa ukuthi izingane zakho zidla ukudla okulinganiselayo yingxenye ebalulekile yentuthuko yabo yokukhula. Ingxenye ebalulekile yalokhu yi-protein futhi ungase uzibuze ukuthi ukudla kwakho okukhethile kuyothola amaprotheni anele. Ngenhlanhla, izingane eziningi ngokwemvelo zidla ukudla okunamaprotheni ngoba kufaka phakathi izintandokazi zabo eziningi ezifana namasangweji ashikiwe, i-pizza, nebhotela le-peanut ne-jelly.
Abazali abaningi bangaqinisekiswa ukuthi izingane zabo zihlangana nenani eliphakanyisiwe lamaprotheni nsuku zonke. Eqinisweni, i-American Academy of Pediatrics ithi, "amaprotheni amaningi kakhulu ekudleni kwabantu baseMelika badla, ukuthi iningi lethu, izingane kanye nabantu abadala, sidla okungaphezu kwalokho esikudingayo."
Khumbula ukuthi kuphela amaphesenti ayishumi kuya kwamaphesenti angu-20 amakhalori akho kufanele avele amaprotheni, kanti amanye aphuma kuma-carbohydrate namafutha. Kuhle futhi ukucabangela ukudla okunomsoco we-calcium nokudla okune- iron , okungafaka isandla ekudleni okunempilo kwezingane zakho.
Izidingo zamaphrotheni
Izidingo zamaprotheni zixhomeke eminyakeni yobudala nesisindo somntwana. I-2015-2020 i-USDA Dietary Guidelines incoma inani elilandelayo leprotheni usuku ngalunye lwezingane ezisuselwa eqenjini labo lobudala. Kuze kube yilapho befinyelela eminyakeni engu-14 ubudala, izincomo zifana nalokho kokubili abafana namantombazane. Eminyakeni eyishumi edlule, abafana kufanele badle amaprotheni amaningi ngoba basakhula futhi bajwayele ukulinganisa ngaphezu kwamantombazane.
| Ubudala | Izincomo zansuku zonke zeprotheni |
|---|---|
| Iminyaka engu-1-3 | 13 amagremu |
| Iminyaka engu-4-8 | 19 amagremu |
| Iminyaka engu-9-13 | 34 amagremu |
| Amantombazane 14-18 | 46 amagremu |
| Abafana 14-18 kweminyaka | 52 amagremu |
Amaprotheni wekhwalithi
Ukwenza izinto zibe nzima kakhulu, izidingo zamaprotheni nazo zixhomeke kwikhwalithi yamaphrotheni ingane yakho edlayo nokuthi ilula kanjani kalula. Ngokuvamile, amaprotheni ezilwane "aphelele" amaprotheni ngoba afaka zonke amino acid ezibalulekile.
Ziyi-digestible kakhulu futhi zibhekwa njengekhwalithi ephakeme kunazo zitshalo zemithombo yamaprotheni.
Lokhu kusho ukudla kwengane yakho kufanele ifake ubisi obuningi, amaqanda, nezinyama. I-Soy, imbewu ye-hemp, ne-quinoa nazo ziyi-proteine ephelele futhi isebenza njengezinye izindlela zemifino.
Ngeke udingeke ukhathazeke ngalokhu kakhulu uma nje uhluka lapho okudla khona amaprotheni ingane yakho idla. Ngisho noma badla kuphela imithombo yemifino yamaprotheni, ungathola izilinganiso ezifanele ekudleni kwengane yakho. Isibonelo, maneka amaprotheni ahlukahlukene, njengezinhlamvu kanye nemifino, futhi kufanele kube nokuhluka okuwanele.
Ukudla okunamaprotheni-okucebile kwengane yakho
Esinye sezizathu abazali abangacabangi ukuthi izingane zabo zithola amaprotheni anele ukuthi aziqapheli ukuthi ziningi ukudla okuhlukahlukene. Ukudla okuhlukahlukene ngaphandle kwenyama ebomvu kuphezulu amaprotheni, okusho ukuthi izingane zakho cishe zithola amaprotheni amaningi ekudleni kwazo kunalokho ucabanga.
Ishadi lokudla okunamaprotheni libonisa ukuthi ukukhonza kunikezela kangakanani imfuneko yansuku zonke yengane yakho.
| Ukudla | Ukukhonza | Amaprotheni (amagremu) | I-Age 4 ukuya ku-6 | Uneminyaka engu-7 ukuya ku-10 |
|---|---|---|---|---|
| Ubisi noma ubisi lwe-soy | 1 inkomishi | 8 | 36% | 29% |
| Amaqanda | 1 iqanda | 6 | 27% | 21% |
| I-yogurt | Isiqukathi se-8-ounce | 9 | 41% | 32% |
| Ibhitela lamantongomane | 2 wezipuni | 8 | 36% | 29% |
| Amantongomane | 1/4 indebe | 7 | 31% | 24% |
| Inyama yenkukhu | Ama-ounces angu-4 | 30 | 136% | 107% |
| Amathenda ezinkukhu | Izingcezu ezine | 11 | 50% | 39% |
| Isinkwa esimhlophe | 2 tincetu | 5 | 23% | 18% |
| I-tuna (ekheniwe) | Ama-ounces amathathu | 16 | 72% | 57% |
| Isinkwa sesinkwa | 2 tincetu | 7 | 32% | 25% |
| I-Hamburger bun | 1 bun | 4 | 18% | 14% |
| I-Pasta | 2 ama-ounces | 3 | 14% | 11% |
| Tofu | 1/2 indebe | 10 | 45% | 36% |
| Ubhontshisi (pinto, omnyama, njll) | 1/4 indebe | 10 | 45% | 36% |
| I-Cheddar ushizi | 1 ounce / ucezu | 7 | 32% | 25% |
| Ushizi waseMelika | 1 ounce / ucezu | 5 | 23% | 18% |
Njengoba ubona, ibhotela le-peanut kwi-toast noma kwibhotela le-peanut kanye ne-jelly sandwich inganikeza ngaphezu kwengxenye yeprotheni ingane edingayo ngosuku. Kusukela ku-2 izinkomishi zobisi noma i-servings yobisi futhi kunconywa ngosuku ngeminyaka engu-4 kuya kweyisishiyagalombili, kanye nezinkomishi ezingu-3 noma ama-servings aphakathi kweminyaka engu-9 kuya ku-13, izidingo zamaprotheni wengane yakho zizohlangana kalula.
Kungaba lula ukuthola ukudla okuphezulu kwamaphrotheni ngokufunda amalebula okudla. Bheka ukudla okuphakathi kuka-6 no-10 amagremu noma ngaphezulu futhi uqinisekile ukuthi unokudla okuphezulu kwamaprotheni.
Ngaphezu kokudla okungokwemvelo kunamaprotheni amaningi kuwo, ungase futhi uthenge izithako zamaphrotheni.
Lokhu kufaka hlangana ukuxuba okuphambene namaprotheni anjengePediasure noma Carnation Instant Breakfast .
Amaprotheni Ukudla Kids Love
I-cheeseburger, ehlanganisa inyama, ushizi, kanye ne-bun, iyintandokazi phakathi kwezingane kanye nenketho ephezulu yeprotheyini. Kukhona ezinye izinto eziningi ezihlanganisa ukudla okungaphezu kwesisodwa se-protein ezicebile izingane eziningi ezikujabulela.
- Isangweji eshiciwe ushizi
- Amaqanda aqhephukile nge ushizi
- I-sandwich ye-tuna
- Ama-roll-ups ase-Turkey
- I-Hummus iqukethe izaqathe, isilimo esidliwayo esinamagatsha anamanzi, ama-pretzels, noma ama-crackers
- I-veggie burger
- I-peanut butter and jelly sandwich
- I-pasta enenkukhu noma e-turkey
- Ama-Meatball ane-pasta noma isobho
- I-quesadilla noma i-burrito nobhontshisi kanye noshizi
- I-pizza elishisi
- Yogurt parfait nge izendlalelo izithelo
- I-cereal ephucuziwe ngamaprotheni
Yenza izinqumo ezempilo
Khumbula ukunamathela ngokukhetha okunempilo njengoba ubheka ukudla okunamaprotheni. Ukudla kufanele kube ngaphansi kwamanoni agcwele, amafutha e-trans, i-cholesterol, usawoti, kanye noshukela owedziwe.
Inani eliphelele lamafutha kufanele libe phakathi kwamaphesenti angu-25 namaphesenti angama-35 ama-khalori kubantwana abaneminyaka engu-4 kuya ku-18. Kungcono ukuthi la mafutha avele ezinhlanzi, ama-nati, namafutha yemifino. Imikhiqizo yobisi kufanele ibe namafutha aphansi noma amafutha.
I-American Heart Association ikhumbuza abazali ukuba bagweme izingane ezingaphezu kwezingane. Bayeke banqume ukuthi bafuna ukudla kangaki ngaphandle kokuba baphoqelelwe ukuqedela ukudla kwabo. Izingane zithokozisa kakhulu ukuzilawula futhi zingadla kancane ukudla kanye nokunye kwabanye. Kuze kube sekupheleni, badinga amakhilomitha ambalwa kakhulu kunabantu abadala.
Izwi elivela ku-Verywell
Yize kubalulekile ukuqinisekisa ukuthi izingane zakho zidla ukudla okunomsoco, amaprotheni ngokuvamile akuyona inkinga. Kodwa-ke, khumbula ukuthi izinga lamaphrotheni lenza umehluko, njengoba kwenza ezinye izakhi ezitholakala ekudleni okuphezulu kwamaprotheni. Kungcono ukugwema ukudla okungenamsoco futhi ukhethe ukudla okunomsoco, okulinganisela kahle kunalokho.
> Imithombo:
> American Heart Association. Izincomo Zezondlo Zezingane Eziphilile. 2014.
> Kleinman RL. I-Handbook Handbook Handbook, ngomhla ka-7. Elk Grove Village, IL: i-American Academy of Pediatrics; 2014.
> UMnyango Wezolimo wase-United States. 2015-2020 Izinkombandlela Zokudla Kwabaningi baseMelika: Isithasiselo 7. Izinhloso Zokudla Kwezinkathi Zama-Age Agxile Ngokusekelwe Kwezingqinamba Zezidakamizwa Izinzuzo Neziqondiso Zondlo. 2015.