Ukudiliza iziqondiso ezintsha zibe nezinguquko zangempela ekuphileni
Njengabazali bezingane ezincane, enye yezinto ezinzima kakhulu esenza nsuku zonke uzama ukwenza imindeni yethu ingadli kuphela kodwa idle ukudla "okulungile". Kufanele ulandele amaqembu okudla? Bala amakholori kwabancane? Uyazi kanjani ukuthi ingane yakho idla okufanele? Faka i-MyPlate kusuka eMnyangweni wezoLimo wase-US, indawo ekhonjiwe ngombala eklanyelwe ukusiza abantu ukuba bacabange ukudla okufanele bakudle.
Umlando Wokukhuthaza Ukudla Okunempilo
Ngesikhathi i-USDA ishicilela uhlobo oluthile lweziqondiso zokudla iminyaka engaphezu kwengu-100, kwaba ngo-1992 ukuthi lazisa iPiramidi Yokudla njengendlela yokukhetha ukukhetha okuhle. Le phiramidi yahlukaniswa yaba izingxenye eziyisithupha ezingezansi futhi yabonisa izithombe zokudla eqenjini ngalinye eliboniswe. Ngaphandle komfanekiso ngamunye kwakukhona imihlahlandlela yokuthi izimboni eziningi zokudla kufanele zidliwe nsuku zonke.
Le phiramidi yavuselelwa ngo-2005. Yabizwa ngokuthi "MyPyramid," ibe nemicu emibala ehlukahlukene, iphinda iklanyelwe ukukhombisa ukuthi bangakanani abathengi beqembu lokudla okufanele badle kusukela ngosuku ngalunye. Iqembu ngalinye lokudla linombala ohlukile.
Noma kunjalo, kwakukhona izikhalo ezivela kwabaningi ukuthi i-MyPyramid, ngenkathi kuthuthukiswa ekuthomeni kokuqala, kwakudidekile futhi ayikuchazi ngokwanele nokuthi kufanele abantu badle kangakanani nokuthi bangakanani. Nge-MyPlate, ihluzo zibonisa indlela umuntu okufanele asebenzise ngayo "isabelomali sokudla" usuku ngalunye - cishe amaphesenti angu-30 ezinhlameni, amaphesenti angu-30 emifino , amaphesenti angu-20 ezithelo kanye namaphesenti angu-20 amaprotheni.
Umbuthano omncane umelela ubisi.
"Ukubamba isithakazelo sabathengi ukuthi siphezu kwalesi sikhathi, hhayi ukwenza kube nzima kakhulu ukuthi mhlawumbe kuyisikhathi sokuthi sihambe," kusho uRobert Post we-USDA's Center for Policy Nutrition and Promotion. "Kukhona okuthile okumemeza ngempela ngalesi simo esimisiwe sokudla isikhathi."
Yini Okufanele Yenziwe "I-MyPlate" Yakho?
Ngamaqembu okudla amahlanu amelelwe - izithelo, imifino, okusanhlamvu, amaprotheni, kanye nobisi - I-MyPlate iphazamisa ukuthi yini okufanele siyidle ngokulinganayo, sikhuthaze abathengi ukuba 'bakhe ipuleti enempilo.' Ukuze usize ngokuqhubekayo, imihlahlandlela eshicilelwe nge-plate yokudla ihlanganisa:
- Jabulela ukudla kwakho, kodwa udle kancane.
- Gwema izingxenye ezingaphezu kwamandla.
- Yenza isigamu izithelo nemifino yakho.
- Yenza okungenani isigamu sezinhlamvu zakho zonke izinhlamvu.
- Shintshela kumahhala angenamafutha noma aphansi (1%) ubisi.
- Qhathanisa ne-sodium ekudleni njengosawoti, isinkwa, kanye nokudla okubandayo - bese ukhetha ukudla ngezinombolo eziphansi.
- Phuza amanzi esikhundleni seziphuzo zoshukela.
Ekugcineni, umgomo we-MyPlate entsha ukusiza abaseMelika ukuthi badle ukudla okunomsoco ngenkathi kunciphisa ukukhuluphala, kokubili kubantwana nakubantu abadala.
Abazali Basaphila Izimpendulo
"Lesi yisikhumbuzo esisheshayo, esilula ngathi sonke ukuba sicabangisise ngokudla esikudlayo futhi njengomama, ngiyakwazi kakade ukuthi lokhu kuzosiza abazali ezweni lonke," kusho uNdunankulu uMnuz Michelle U-Obama esithangamini senkampani yezindaba esiveza i-MyPlate. "Uma umama noma ubaba efika ekhaya kusukela emsebenzini omude, sesivele siceliwe ukuba sibe ngumpheki, umpempe, iqembu lokuhlanza. Ngakho kunzima ukuba ngumsoco, futhi.
Kodwa sinesikhathi sokubheka amapuleti ezinsana zethu. Uma nje begcwele ingxenye yezithelo nemifino, futhi bebhanjiswe ngamaprotheni ahlanzekile, okusanhlamvu okuphelele, nobisi olunamafutha aphansi, sihle. "
Noma kunjalo, abazali abaningi badidekile.
"Ngiyaqonda ukuthi indodakazi yami idinga ukudla izithelo nemifino," kusho u-Justine Miller, oneminyaka engu-4 ubudala, uBelen. "Kodwa kufanele ngilandele lokho okushiwo ipuleti yonke isidlo? Kuthiwani ngokudla okulula ? Kubonakala sengathi akulula neze. Ngangiyithanda le piramidi ngoba kwakukhona izibonelo ezikhonkolo."
Izondlo zizwela.
"Lapho ngizwa okokuqala ngepuleti ephuma, kwakungenangqondo kimi ukuthi mhlawumbe kungaba okungokoqobo futhi 'ukudla-like' futhi abantu bangaziqonda," kusho uDkt. Kathy Keenan Isoldi, RD, ongumprofesa osizayo. uMnyango wezokudla eCW
I-post Campus yase-Long Island University. "Kodwa lapho ephuma ngaphandle kwamabhuloki kanye namazwi Izithelo, Amagilebhisi, Imifino, namaProtheine, ngangidumale kakhulu - ngangithembele ukuthi umklamo onokuthi 'ungokoqobo' kuwo, njengepuleti enhle ukudla okunempilo. Kodwa ngiyazi ukuthi babefuna ukwenzani ukuwushiya kuvulekile ukuchazwa. "
UDkt. Isoldi uthi akacabangi ukuthi ukudla okudingekayo epulangwe kuyadingeka ukuthi umele ukudla okungukuthi futhi uthanda ukuthi babonise ukuthi ipuleti bese omunye ephethe ukudla.
"Uvele ubonisa ipuleti yendabuko," esho. "Akusikho isidlo sasemini noma kwasekuseni. Angicabangi ukuthi umyalezo wukuthi abantu kufanele badle lokho kukho konke ukudla." Ungakwazi, kodwa lokho kungaba ukwehluka ngokwemvelo kithi. "
Enye yezinkinga nge-MyPlate, uDkt. Isoldi uthi wukuthi siphume emlayezo owunzima - ipiramidi enemizila ehlukene - into elula futhi abantu abaqiniseki ukuthi benzeni nalo.
"Ehlangothini olukhanyayo, uma singathola bonke abantu - futhi ngokuqinisekile kuhlanganisa nabazali bezingane ezineminyaka engu-2 kuya kweyesi-5 ukukhulisa inani lezithelo nemifino abayidlayo, ngakho-ke senze isinyathelo esihle."
Amathiphu Ochwepheshe Wokudla Isikole Sakho Sokuqala Ngokusebenzisa i-MyPlate
UDkt. Isoldi uthi, uma kuziwa ekudleni ingane encane, ukhiye ukuphumula.
"Izingane eziseqenjini le-2-5 livame ukunciphisa ukudla," esho. "Kukhona ukukhula okukhulu okuvela ekuzalweni kuya eminyakeni emibili, kodwa izinga lokukhula liyehla." Okubaluleke kakhulu ukuthi usebenzise okungcono lokho abakudlayo.
Nanka amanye amathiphu akhe:
- Ungesabi. Ufuna ukuqinisekisa ukuthi kukhona ukuvumelana okuhle endlini yakho uma kuziwa ekudleni. Uma une 'ukulwa kokudla' endlini yakho lapho abantwana bebancane, uzoba nabo uma bebancane. Akufanele kube khona ukucindezeleka ekhaya eliseduze kokudla.
- Ngesifiso sokuthi wonke umuntu wakho omncane uzoyidla i-macaroni kanye noshizi noma ama-chicken nuggets? Khumbula ukuthi izingane zingakwazi ukuhamba isikhathi eside ngaphandle kwamaqembu amane okudla, ikakhulukazi uma ethatha i-multivitamin enokwethenjelwa emihlanu kwezinsuku eziyisikhombisa zesonto. Bavumele bagibele ngaphandle kokudla.
- Thola izingane zakho zihileleke kule nqubo. Yonke inhlolovo ibonisa ukuthi izingane ezibandakanya ekulungiselelweni kokudla - kungakhathaliseki ukuthi ziyothenga noma zisiza ukwenza isidlo - zingase zidle. Thola isihlalo noma isitulo bese ubavumela bahlanze imifino. Thatha nabo esitolo bese ubabuza ukuthi yini ukudla okunempilo abangathanda ukuyidla.
- Vumela "uphathe ukudla" - kulungile ukugcina i-ayisikhilikhi nama-cookie endlini! Kodwa yenze kucace kumntanakho ukuthi angaba nomunye ngosuku. Ngemuva kwalokho, uma efuna esinye isidlo, sidinga ukuba izithelo noma iziqhumane noma enye into enempilo. Uma ukhawulela ukudla okuthile, kuzobuyela emuva uma bekhulile.
- Khuluma ngokudla okunempilo nokuthi kubaluleke ngani. Uneminyaka emibili ubudala angaqonda okungaphezu kokuxhumana kwabo. Yisho, "Yay! Namuhla sizokwenza isidlo esinempilo!" Bese ubuza ukuthi bafuna ukusiza.
- Hamba kancane. Qala ngezithelo esikhundleni semifino. Futhi uma usungula okuthile okusha, vele ufake imali encane epulatifheni yabo. Khumbula ukuthi izingane ezincane zinemithambo encane futhi zigijima kakhulu. Kudingeka badle njalo njalo.
Ukudla okulula kuhlanganisa ubhontshisi we-peanut ku-crackers, izintuthwane kwi-log (nakuba ugcine engqondweni ukuthi kungaba nzima kubantwana abathathu nangaphansi ukuhlafuna), i-pudding (iyinambitheka encane kodwa i-calcium), ama-yogurt, ama-yogurt aseGreek, i-yogurt ye-fat ama-cheeses kanye nama-cookies ashukela ngokwemvelo njengama-vanilla wafers, i-ginger snaps, i-arrowroot amakhukhi kanye nabakwa-graham crackers. Okunye okuhle: i-yogurt smoothies eyenziwe nge-vanilla engxenyeni ne-yogurt ye-plain, izithelo ezibandisiwe (noma izithelo ezintsha neqhwa), ubisi ne-vanilla; noma ama-pops ezenziwe nge-orange noma i-apula juice.
"Ngicabanga ukuthi leli phiramidi elasungulwa ngo-2005 lalidideka kwabanye abantu, ngakho lokhu kuyithuthuka," kusho uDkt Isoldi. "Futhi inzuzo enkulu ukuthi lokhu kwenza abantu bakhulume ngokudla. Uma kusiza abantu ukuthi baqonde ukuthi ingxenye yabo ipulangwe kufanele ibe izithelo nemifino, i-MyPlate izoba yimpumelelo. Lawo maqembu amabili anezinzuzo eziningi, futhi yilapho nathi ngokuvamile siba khona khona. "