Ingabe izingane zakho zidla ukudla okunempilo?
Lokhu akusho ukuthi badla okuningi, kodwa kunalokho badla ukudla okunempilo okuningi?
Ukudla okunempilo
Uma unokudla okukhethile ekhaya, izingane zakho zingase zingabi khona eduze kwepulani lokudla okunempilo ukuthi iziqondiso ze-Choose My Plate zincoma, kufaka phakathi lezo zingane, kuye ngokuthi ubudala bazo:
- Yidla izinkomishi ezingu-1 kuya kwezingu-2/2 ngosuku (izingane ezindala zidinga ngaphezulu)
- Yidla izinkomishi ezingu-1 kuya kwezingu-4 ngosuku ngalunye
- Phuza izinkomishi ezingu-2 kuya ku-3 ngosuku (ngokuvamile okungenamafutha noma amafutha aphansi ezinganeni okungenani ezineminyaka emibili ubudala)
- Yidla ama-2 kuya kwangu-7 amafutha angamafutha aphansi noma aqinile noma inkukhu, noma okunye ukudla okuvela ku-Meat & Beans group yokudla, njengezinhlanzi, ubhontshisi, i-peas, amaqanda, njll.
- Thola uhhafu wezinhlamvu zabo kusuka ezinhlameni ezigcwele
Ukulandela izincomo zokudla okunempilo ezingenhla kuzosiza izingane zakho zilandele ukudla okunokudla okuningi okuphezulu kwe- fiber , okuphansi kwamafutha, futhi kune-calcium, insimbi namanye amavithamini namaminerali abawadingayo. Lezi zincomo nazo zizisiza ukuba zigweme ukudla okuphezulu kwekhalori nokudla okuphezulu okungabangela ukukhuluphala kwengane kanye nezinye izinkinga zempilo.
Ukuqala uhlelo lokudla okunempilo
Uma izingane zakho zingadli kahle, ungase ubheke iphramidi yokudla njengenhloso yokufinyelela futhi usebenzise le plan yokudla okunempilo ukuze ufike lapho:
- Nika izingane zakho okungenani ukukhonza okulodwa kwezithelo usuku ngalunye.
- Nika izingane zakho okungenani ukukhonza imifino eyodwa ngosuku.
- Nika izingane zakho okungenani ubisi olulodwa lwe-nonfat (ubisi lwe-skim) noma ubisi olunamafutha aphansi (1% noma u-2% ubisi) usuku nosuku noma okunye ukudla okuphezulu kwe-calcium , njengokweshizi olwenziwe ngobisi oluphansi.
- Nciphisa i-juice ye-100% yezithelo kumuntu oyedwa okhonza ngosuku.
- Yidla kakhulu ukudla ekhaya njengomndeni.
- Ukunikela okungenani ukudla okunye okusanhlamvu ngosuku ngalunye, njengokudla okukolweni, oatmeal, noma okusanhlamvu okusanhlamvu kwasekuseni.
- Ukupheka ngokupheka, ukugcoba, noma ukugcoba kaningi ngangokunokwenzeka, esikhundleni sokubhaka.
- Lungiselela futhi usebenze ukudla okuphelele njalo ngangokunokwenzeka esikhundleni sokudla kwezingane kanye nokupakishwa okuvame ukuphakama ngamafutha, kilojoule, nosawoti , futhi ngaphansi kwe-fiber.
- Nika ubungakanani bemikhakha efanelekayo uma ingane yakho idla ukudla kanye nokudla okulula.
Njengoba izingane zakho zifunda ukwenza izinqumo eziphilile futhi ziqala ukudla kangcono, ungabe usondela eduze nemikhombandlela ye-Choose My Plate, ngokwesibonelo, uqale ukuzinikela ngemishini engu-1 1/2 yemifino ngosuku.
Kungathatha isikhathi esithile, kodwa ukuhlela ukudla okunempilo kuzokusiza ukuhambisa izingane zakho ekudleni ukudla ama-chicken nuggets kanye namafries aseFrance kukho konke ukudla.
Okufanele Ukwazi Ngokuhlelwa Kwezinhlelo Zokudla Okunempilo
Ukuze usize izingane zakho ngehlelo lokudla okunempilo, zingasiza futhi:
- Gwema ukunambitheka okungenza ubisi bube nempilo encane, ukhumbula ukuthi ubisi lwe-ushokoledi noma uketshezi ubisi lwe-sitrobheli uyovame ukwengeza ushukela nama-calories amaningi ekukhonzeni ubisi kwengane yakho.
- Gwema ukukhonza noma ukukhonza izinyama ezithosiwe, njengezinkukhu zezinkukhu, izinja zezinkukhu, noma izinhlanzi zezinhlanzi, ezingaphezu kwesisodwa ngesonto.
- Gwema ukukhonza noma ungakusizi ukudla okunamafutha aphezulu, okufana nesoseji, ubhekeni, izinja ezishisayo, noma i-bologna, okungaphezu kwesisodwa ngesonto.
- Unganiki izingane zakho ukuthi ziphuze ngoshukela oluningi olwengeziwe, njenge-tea elimnandi, i-soda, noma i-punch izithelo noma iziphuzo zezithelo ezingaphansi kwe-100% ijusi yezithelo.
- Gwema ukudla ukudla okusheshayo futhi wenze ukukhetha okunempilo uma uphuma ukudla esidlweni sokudlela.
- Gwema ukunikeza amaswidi ngezikhathi zonke, ukunciphisa i-candy, amakhukhi, namaqebelengwane ekusebenzeni ngezikhathi ezithile, nokunikeza ukudla okunampilo phakathi kokudla kanye ne-dessert kunalokho.
Kuhlanganiswe nokusebenza okwenziwe njalo ezinsukwini eziningi, le plan yokudla okunempilo ingasiza izingane zakho ukuba zigcine isisindo esinempilo noma ziqala ukulahlekelwa isisindo uma sezivele zikhulu ngokweqile.
Imithombo:
URobert C. Whitaker, MD, MPH; Rachel A. Gooze, MPH; UCayce C. Hughes, MPH; UDaniel M. Finkelstein, PhD, EdM. Ucwaningo lukazwelonke lweZenzo Zokuvimbela Ukukhuluphala Kwesibili Ekhanda Lokuqala. I-Arch Pediatr Adolesc Med. 2009; 163 (12): 1144-1150.
UMnyango WezeMpilo waseMelika kanye Nezinsizakusebenza Zabantu kanye noMnyango Wezolimo wase-US. 2015 - 2020 Izinkombandlela Zokudla kwabaseMelika. I-8th Edition. Disemba 2015. Itholakala ku- http://health.gov/dietaryguidelines/2015/guidelines/.