Ngaphandle kwemikhombandlela yesikole yesiphuzo nesiphuzo
Yini izingane zakho eziphuzayo? Nakuba izinhlobo zokuphuza ezivunyelwe ukudayiswa ezikoleni zivinjelwe, ezinye izinqumo ziphilile kunezinye. Izingane zakho zidinga isiqondiso ukuze zenze izinqumo ezifanele nomaphi lapho zingaba khona.
Izikhombandlela ze-Soda nokuphuza esikoleni nasekhaya
I-USDA Smart Snacks eSikoleni umklamo wokukhipha umklamo we-soda kanye nezinye iziphuzo eziphezulu ze-khalori ezithengiswa ezikoleni.
Abanye ochwepheshe bacabanga ukuthi imihlahlandlela ngeke ihambe ngokwanele. Isibonelo, nakuba iziqondiso zivumela ijusi ngokungenawo ama-sweeteners engeziwe, lezi ziphuzo zinezinhlamvu eziningi. I-sodas yokudla evunyelwe ezikoleni eziphakeme inezinhlamvu ezimbalwa, kodwa futhi ayinakho ukudla okunomsoco. Uma bevinjelwe, intsha ingakhuthazwa ukuphuza ubisi oluphansi .
Cabanga ngokukhetha izikhombandlela zakho eziphephile ze-soda neziphuzo zomndeni wakho. Izingane zakho zidinga isiqondiso sokwenza izinqumo ezinempilo uma zingekho esikoleni noma ekhaya, kuhlanganise nalapho uthenga iziphuzo ezitolo nasezinkundleni zokudlela nalapho uvakashela abangani.
Qhathanisa ukuvota okuvamile okukhethwa yizingane
Qhathanisa namafutha, ushukela nama-calories kwezinye zeziphuzo ezivamile izingane ezizithandayo. Ngokweshukela okwedlulele nama-khalori, ubisi lwe- tshokolethi ngeke ube yisinqumo esihle. Futhi nakuba bengenawo amanoni, i-Coca Cola Classic ne-Minute Maid Coolers inokwanda ushukela kubo. Uma uqhathanisa iziphuzo, ungabona ukuthi ubisi oluncane lwe-fat, i-100% yejusi yezithelo, kanye namanzi kungaba ukukhetha okungcono kakhulu.
Iziphuzo Ezivamile Zomntwana | ||||
| Phuza | Usayizi Wokukhonza | Amafutha | Ushukela | Ama-calories |
| Ubisi Ogcwele | 8 oz | 8 g | 11 g | 150 |
| 2% Ubisi | 8 oz | 5 g | 12 g | 120 |
| 1% Ubisi | 8 oz | 2.5 g | 12 g | 100 |
| Ubisi Ubisi | 8 oz | 0 g | 12 g | 80 |
| I-Hershey's Choc Milk | 8 oz | 4.5 g | 30 g | 200 |
| I-Gatorade I-Quencher yesithathu | 8 oz | 0 g | 14 g | 50 |
| I-Coca Cola Classic | 8 oz | 0 g | 27 g | 97 |
| Crystal Light Lemonade | 8 oz | 0 g | 0 g | 5 |
| I-Tropicana Healthy Kids Orange Juice | 8 oz | 0 g | 22 g | 110 |
| Isidlo Coke | 8 oz | 0 g | 0.1 g | 1 |
| I-Minute Cool Coolers | 6.7 oz | 0 g | 27 g | 100 |
| I-Minute Maid 100% ye-Apple Juice | 6.7 oz | 0 g | 21 g | 100 |
| Amanzi | 8 oz | 0 g | 0 g | 0 |
Siza izingane zakho ukuba zenze iziphuzo zokuphuza impilo
Beka isibonelo esihle bese ubeka izinqumo zokuphuza okunempilo emndenini wakho ekhaya. Nazi izibonelo zeziqondiso kanye namathiphu ongawalandela ndawonye:
1. Phuza ubisi : Landela izincomo ze-American Academy of Pediatrics ngokubambisa ubisi ezinganeni:
- Uneminyaka engu-1 kuya kwengu-3 ubudala: Ngama-servings amabili ebisi (ubisi olunamafutha aphansi ngemva kweminyaka emibili)
- Uneminyaka engu-4 kuya kweyisishiyagalombili ubudala: Ngama-three servings we-fat fat fat
- Uneminyaka engu-9 kuya kweyishumi nesishiyagalolunye ubudala: Ngama-four servings we-fat fat fat
2. Nciphisa umthamo wejusi bese uvumela kuphela amaphesenti angu-100 ijusi lesithelo esincintisiwe. Ngisho namaphesenti angama-100 ejusi izithelo ushukela kakhulu, cishe amakholori angu-100 ngehora lesithupha. Izincomo ze-AAP olusha ngo-2017 zithi:
- Kukhuthazwa izithelo zonke esikhundleni sejusi yezithelo njengoba zihlinzeka nge-fiber.
- Uma unikeza umsizi wengane yakho, kufanele kube ngamaphesenti angu-100 ijusi lesithelo esincintisiwe hhayi iziphuzo zezithelo. Imikhiqizo yejusi engakahleleki idikibala kakhulu.
- Ungavumeli ingane yakho ithwale indebe noma ibhokisi lejusi usuku lonke. Unganiki ijusi ngesikhathi sokulala.
- Izinsana ezingaphansi kwezinyanga ezingu-12 akufanele zinikezwe ijusi. Ukubeletha kumele kube ngumthombo oyedwa wondlo lwezinsana ezingaphansi kwezinyanga eziyisithupha ubudala. Amantombazane athola uketshezi okwanele kusuka kwesifuba noma ifomula.
- Izingane ezineminyaka engama-1 kuya kwengu-3 kufanele zibe nama-ounces amane kuphela ngosuku (1/2 indebe).
- Izingane ezineminyaka engama-4 kuya kwengu-6 kufanele zilinganise ijusi yezithelo ama-ounces amane kuya kweziyisithupha ngosuku (indebe 1/2 kuya ku-3/4).
- Izingane ezindala nezintsha ezineminyaka engama-7 kuya kwengu-18 kumele zilinganiselwe kuma-ounces angu-8 ngosuku (1 indebe).
Khumbula ukuthi lezi akuzona izincomo zokuphuza ijusi. Kunemingcele yokungaphuzi ngaphezulu kwale mali. Ngokuvamile izingane zingcono kakhulu ekudleni izithelo ezigcwele futhi zigwema ijusi yezithelo ngokuphelele.
3. Phuza amanzi. Khuthaza amanzi njengendlela yokuqala yokucima ukoma.
4. Gwema iziphuzo ezinoshukela eziphezulu, ezifana ne-soda, iziphuzo zezithelo neziphuzo zezemidlalo (ngaphandle uma ingane yakho ihileleka emisebenzini yezemidlalo ngaleso sikhathi).
5. Fundisa izingane zakho ngokukhonza ubukhulu . Isibonelo, ngenkathi ibhodlela le-Gatorade lingase lisho ukuthi linama-khalori angu-50 ngokukhonza, kubalulekile ukukhumbula ukuthi ukukhonza okulodwa kufanele kube ngama-ounces angu-8 kuphela. Njengoba lezi ziphuzo nezinye iziphuzo eziningi, ezifana neziphuzo zomthombo ongathenga ezitolo ezitholakala kalula, zingathengwa nge-32-ounce noma ngisho nama-64-ounce servings, ungathola ama-calories amaningi kunokucabanga ukuthi uphuza yini yonke into.
6. Linganisa inani lemali oyinikezela izingane zakho ukuthi zingasebenzisa imishini yokuvota esikoleni noma ngemuva kwesikole ukuthenga i-soda, i-soda yokudla, nejusi.
7. Qhathanisa amanani okudla okunempilo : Uma ukhetha okuphuzwayo, awukona nje ukubuka amakholori noshukela. Ukuthola amanye amavithamini namaminerali eziphuzweni zakho kubalulekile futhi, njenge-calcium, i-vitamin D, ne-vitamin A oyitholayo ebisi nobisi olulintshi oluluhlaza. Noma i-vitamin C ungathola kusuka ku-100% wejusi yezithelo.
8. Gwema i-caffeine. Izingane zakho zingase zilingeke ukuphuza i-sodas caffeinated, ikhofi, iziphuzo zamandla, ngisho nama-high-caffeine energy shots.
9. Khuluma nezingane zakho ngalokho abaphuza esikoleni. Abazali abaningi bayamangala ukuthi izingane zabo zithenga i-soda noma ijusi emkhatsini wamakilasi kusuka emishini yokuthengisa noma ikhofi endleleni eya esikoleni. Ukukhuluma nezingane zakho mayelana nokwenza ukukhetha okunempilo kanye nokulindela ukuthi yini okufanele baphuze kungasiza ukuqinisekisa ukuthi bakhetha izinto ezinempilo zokuphuza, njengobisi olunamafutha aphansi namanzi.
10. Gcina idayari yokuphuza ukuze uthole umbono omuhle walokho izingane zakho empeleni ziphuza usuku ngalunye. Izingane eziningi zithola amakholori amaningi kakhulu ezivela ezintweni abaziphuzayo, kufaka phakathi iziphuzo zeziphuzo, itiye kanye ne-soda. Idayari yokuphuza ingakusiza ukuba ubone ukuthi mangaki amakhalori ingane yakho ithola usuku ngalunye ebisi, ijusi, njll, nokuthi kungani bakhuluphele kakhulu.
> Imithombo:
> Umhlahlandlela we-Smart Snacks esikoleni . USDA. https://www.fns.usda.gov/sites/default/files/tn/USDASmartSnacks.pdf.
> Heyman MB, Abrams SA. IJaji lezithelo ezinganeni, izingane nezingane ezisakhulayo: Izincomo zamanje. Izingane zokwelapha . 2017; 139 (6). i-doi: 10.1542 / ama-peds.2017-0967.