Yini izingane zakho ezidlayo?
Idayari yokudla ingaba indlela enhle yokugcina ithrekhi yama-calories izingane zakho ezidliwayo, ikakhulukazi uma zikhuluphele kakhulu, futhi ukuqinisekisa ukuthi zithola izithelo, imifino, amavithamini, namaminerali okwanele, nokuningi, kusukela kuwo wonke amaqembu okudla ahlukene.
Zingaki I-Calories Izingane Ezizidingayo?
Ekurekhoda ukuthi izingane zakho zidla futhi ziphuze kwidayari yokudla, ungaqiniseka ukuthi azizuzi ambalwa kakhulu noma amakholori amaningi kakhulu.
Kungasiza ukuqonda ukuthi zingaki ama-khalori abadinga ngempela usuku ngalunye. Ngokuvamile, izingane ezi:
- Iminyaka engu-1-3 ubudala idinga cishe ama-khalori angu-1,300 ngosuku
- Iminyaka engu-4-6 ubudala idinga cishe ama-1,800 ama-khalori ngosuku ngalunye
- Iminyaka engu-7-10 idinga amakholori angu-2 000 ngosuku ngalunye
- Iminyaka engu-11-14 ubudala (abafana) idinga amakholori angu-2 500 ngosuku
- Iminyaka engu-11-14 ubudala (amantombazane) adinga cishe amakholori angu-2,200 ngosuku
- Uneminyaka engu-15-18 ubudala (abafana) badinga amakholori angu-3 000 ngosuku
- Uneminyaka eyi-15-18 ubudala (amantombazane) adinga amakholori angu-2,200 ngosuku
Le wokubala ikhalori ingakunika ulwazi oluthe xaxa mayelana nokuthi zingaki ukhalori ingane yakho idinga usuku ngalunye ngokususelwa eminyakeni yobudala kanye nomsebenzi wabo. Yiqiniso, lokhu kuthatha ukuthi ingane yakho izama ukulahlekelwa isisindo noma isisindo .
Amaqembu Okudla Asasebenza
Nakuba idayari yokudla ivame ukusetshenziselwa ukugcina ithrekhi yama-khalori nokukhawulela amakhalori uma uzama ukusiza ukukhuluphala ngokweqile kwezingane ukulahlekelwa isisindo noma ukugcina isisindo esinempilo, kungakusiza futhi uqinisekise ukuthi izingane zakho zidla ukudla okunempilo ngokudla okuhlukahlukene okuvela ngayinye iqembu lokudla :
- Izinhlamvu, ezinokukhethwa kuzo zonke izithelo
- Imifino
- Izithelo
- Ubisi kanye nobisi - ikakhulukazi imikhiqizo yobisi ephansi kakhulu, njengokweshizi kanye ne-yogurt, nokunye ukudla okuyimithombo enhle ye-calcium ne-vitamin D
- Inyama namabhontshisi amaprotheni , ikakhulukazi inyama enamafutha noma ephansi kakhulu futhi kuhlanganise nezinkukhu, izinhlanzi, amaqanda namantongomane
Zingaki iziphakeli ezivela eqenjini ngalinye lokudla lizoxhomeka eneminyaka yengane yakho, kodwa ngokujwayelekile, kufanele ulindele izingane zakho ukuba zidle ukudla ezivela eqenjini ngalinye lokudla nsuku zonke.
Amavithamini Namaminerali Ayenayo
Ukugcina ithrekhi yalokho izingane zakho ezikudlayo kungasiza ukuqinisekisa ukuthi bathola inani eliningi lamavithamini, amaminerali, nezinye izakhi ezibalulekile.
Ungarekhoda futhi ubheke ukudla okuyimithombo enhle ye- fibre , iron , calcium , potassium , nanoma yiziphi ezinye izakhi ozithandayo ukuthi izingane zakho azitholi okwanele.
Uma izingane zakho zilahlekile kunoma yini ngoba zidliwayo noma zidla ukudla okungenamsoco kakhulu, i- multivitamin ingase ibe umbono omuhle.
Landelela Ukudla Kwezingane Zakho ngeDayari Yokudla
Izingane eziningi zithwala ngokweqile kulezi zinsuku futhi ngokumangazayo, eziningi zazo azikwazi ukuthi kungani.
Kungenzeka ukuthi bayazi ukuthi abakhuthele ngokwanele, kodwa abazi ukuthi zonke izinhlamvu zamakholori ezengeziwe zivela kuphi ezibenza baqhubeke bethola isisindo esengeziwe.
Idayari yokudla yokudla kwengane yakho ingakusiza ukuba uhlole ukuthi kwenzekani. Uma ingane yakho idla nje izingxenye ezingaphezulu? Ingabe isidlo sishintsha ukudla okungaphezulu? Noma ingabe zonke amakholori angeziwe eziphuzweni zizolahlwa?
Gcina idayari yokudla izinsuku ezimbalwa noma amasonto ambalwa.
Mhlawumbe uzomangala kakhulu ngalokho okuthola ngemikhuba yokudla kwengane yakho. I-Plate Yami Yokuhlola Yansuku zonke iyindlela ehlukile yedayari yokudla engakusiza ukuthi ubone ukuthi uhambisana neseluleko sakamuva sokudla kanye nemigomo yomhlangano yeqembu ngalinye lokudla.
Isibonelo sokudla idayari
Idayari yokudla yesampula engezansi ibonisa ukuthi ungenzani ngokudla kwezingane zakho zansuku zonke. Ungakwazi yini ukubona izinkinga? Okokuqala, ukucabanga ukuthi lokhu kuyinto encane, uthola amakholori amaningi kakhulu. Futhi, uthola:
- Kuningi ukudla okulula. Izingane ngokuvamile azidingi isidlo sokulala futhi uma zenza, kufanele kube nje isithelo esiphephile, njenge-apula, hhayi amakhukhi nobisi.
- Amakholori amaningi kakhulu avela ushukela ophezulu kanye nokudla okunamafutha aphezulu , kufaka phakathi i-Root Beer nama-Oreo Cookies, okungaba ngcono njengendlela yokwelashwa ngezikhathi ezithile hhayi ukudla okuvamile
- Ezinye izingxenye eziphezulu, kuhlanganise nosayizi wokukhonza wama-Cookie we-Oreo ngokuvamile owaba amakhukhi amathathu, hhayi ayisithupha
- Inani elincane kakhulu lemifino ekudleni kwakhe
- I-calcium eningi ephuma e-Orange Juice nobisi
- Ezinye izinqumo ezinempilo kakhulu, kuhlanganise no-1% ubisi, okusanhlamvu okuphelele okusanhlamvu, nezithelo ezithile
Ngaphandle kokubukeza idayari yokudla ngokwakho, kungaba ngumthombo omkhulu uma ungathanda ukuthola usizo oluvela kudokotela wezingane zakho ekuhloleni ukuthi yini engalungile ngokudla kwengane yakho. Nakuba ngokuyisisekelo nje uqopha yonke into ingane yakho idla ngayo neziphuzo kwidayari yokudla, ungenza kube lula ngokusebenzisa ezinye izifinyezo, njengokuthi:
- Ukudla
- B = isidlo sasekuseni
- I-SAM = I-Snack yasekuseni
- L = isidlo
- I-sPM = I-Snack Snack
- D = isidlo sakusihlwa
- sBT = Isikhathi Sokulala Ngesikhathi Sokulala
- Amaqembu Okudla
- G = Izinhlamvu
- V = Imifino
- F = Izithelo
- M = Ukudla / Ubhontshisi
- D = Ubisi / Ubisi
| Isibonelo sokudla idayari (hhayi isibonelo esihle!) | |||||
| Ukudla | Kudla | Usayizi Wokukhonza | Ama-calories | Iqembu Lokudla | Incazelo |
| Ijusi yewolintshi | Ukudla kwasekuseni | 8oz | 110 | Izithelo | I-Minute Maid Kids +, iCalcium 35% |
| I-Cereal | Ukudla kwasekuseni | 1 inkomishi | 160 | Okusanhlamvu, Ubisi | MultiGrain Cheerios plus 1/2 indebe 1% Ubisi |
| Apple Juice | Snack 10am | Ibhokisi leJaji | 100 | Izithelo | 100% Fruit Juice |
| Ibhanana | Snack 10am | 1 | 105 | Izithelo | Umthombo omuhle we-fiber, i-potassium, i-vitamin C. |
| Ukudla Okujabulisayo McDonalds Cheeseburger | Ukudla | 500 | Inyama, Ubisi, izithelo, okusanhlamvu | I-Apple Dippers, i-1% Ubisi | |
| Isilimo esidliwayo esinamagatsha anamanzi nge-Peanut Butter | Snack 4pm | 4 ama-stalks amancane, 2 tbsp | 200 | Imifino, inyama / ubhontshisi | Imithombo emihle ye-fibre, amaprotheni. |
| Umsuka wobhiya | Snack 4pm | 8oz | 120 | Ushukela owengeziwe | |
| I-Macaroni ne-Cheese | Dinner | 1 | 220 | Okusanhlamvu, Ubisi | |
| Oreo Amakhukhi | Snack 8pm | 6 amakhukhi | 300 | Amafutha engeziwe nama-khalori | |
| Ubisi | Snack 8pm | 8oz | 120 | Ubisi | |
| I-Calorie Amanani: | 1,935 | ||||
| Ukudla kwamaqembu okudla | Izithelo 4 | Veggies 1 | Ubisi 3 1/2 | Inyama / Ubhontshisi 2 | Izinhlamvu 3 |
| Amanothi: | Ukudla okuncane kakhulu! Udinga ama-veggies amaningi nokudla okulula okunempilo. | ||||