Inani elihle lokudla komntwana wakho kanye namakhalori azovela ebisi. Noma kunjalo, uma ungaqapheli, ingane yakho encane ingathola amakholori amaningi kakhulu ebisi. Ikomidi elijwayelekile le-sippy lizobamba ama-ounces angu-10 noma ngaphezulu futhi amabhokisi amaningi ebisi aphethe ama-ounces angu-8. Esikhundleni sokuzama ukuthola konke lokhu ubisi ngesikhathi esisodwa, zama ukuhlukanisa zibe yizinsizakalo ezine noma wenze izinqumo ezihlukanisa izinsizakalo zosuku phakathi kobisi nokuthile okunomthamo omncane, njengokweshizi.
Ingane yakho encane idinga izinkomishi ezimbili zobisi ngosuku. Enye indebe ingafika ngendlela:
- 8 ama-ounces obisi
- Ama-ounces angu-8 we-yogurt
- Amakhilogremu angu-1/2 wezinyosi ezinzima njengeSwitzerland noma i-cheddar
- I-1/3 indebe igwetshiwe ushizi onzima
- 2 ama-ounces we-American shizi
- 1/2 indebe i-Ricotta ushizi
- 1/2 inkomishi ubisi oluvuthiwe
- 2 izinkomishi cottage shizi
- 1 indebe ye-pudding eyenziwe ngobisi
- 1 indebe yogurt efriziwe
- 1 1/2 izinkomishi ice cream
Kuze kube yilapho ingane yakho ineminyaka engu-2 ubudala, kufanele unikeze ubisi lonke. Uma uneminyaka engu-2 ubudala, ungashintshela emanzini aphansi noma ngisho namanoni. Kodwa qaphela ukuthi kube khona ingxoxo entsha mayelana nokukhishwa ubisi, kufaka phakathi isifundo esibonisa ukuthi ngisho nezingane ezingaphansi kwezingu-2 zingazuza kumafutha angaphansi kobisi (noma okungenani, zingalimazwa). Lokhu kwakusekelwe emcimbini wokuthi intsha encane ithola amafutha aneminye eminye imithombo, noma kunjalo, futhi ikakhulukazi yabantwana abancane kakade ngokweqile noma engozini yokuba ngokweqile emakethe angu-12. Ngaphambi kokwenza noma yiziphi izinguquko ekudleni, khuluma nodokotela wakho mayelana nezidingo ezithile zomntanakho uma ukhathazekile ngokukhuluphala.
Zama ukunikeza ubisi ngezikhathi zokudla futhi phakathi kokudla. Uma unikeza ingane yakho ama-ounces ayisishiyagalombili ubisi ngaphambi kokudla, cishe uzobona ukuthi akalambile kakhulu kamuva futhi ngeke acindezele ukudla kwakhe. I-1/3 kuphela yendebe yashizi ovuthiweyo ibalwa njengokukhonza ubisi, ngakho-ke ungazama ukufafaza ushizi phezu kwamagciwane, i-pasta, irayisi noma inyama, ukunikeza amanzi ngokudla bese ubese ubanika ubisi emva kwalokho uma usenayo indawo yomunye ubisi ukukhonza.
Amabhokisi amabisi athandwa kakhulu, ikakhulukazi njengoba izinkampani ezinjenge-Horizon Organics zenze amaphakheji angadingi isiqandisiso futhi ahambe kahle. Khetha ngokucophelela, noma kunjalo. I-fat fat version iqukethe ama-khalori angu-120 nge-12 amagremu ayishukela ngenkathi inguqulo yesobhobi iqukethe ama-khalori angu-200 nama-gramu angu-31 ashukela. Njengoba izinsana eziningi kufanele zidle kuphela ama-khalori angu-1 000 ngosuku, ukhetha ukufeza izidingo zobisi nge ubisi lwe-sitrobheli zingeza ama-calories angenalutho ngosuku lwangane encane.
Kuyafana nalapho ukhetha i- yogurt . Uma ukhetha njalo i-yogurt yaseYoplait yasekuqaleni, i-yogurt yakho ayinakuthola ngisho nobisi obugcwele (ubungo-6 ounces kuphela) kodwa uzothola amakholori angu-170 nama-gramu angu-27 ushukela. Ukukhetha i-fat fat noma i- whipped version kungase kuzwakale kungcono, kodwa ngeshwa, akunjalo. Ngalesikhathi uzothola ushukela (okunye ngesimo sesiraphu esikhulu se-fructose) kanye nemibala yokufakelwa , ama-sweeteners, kanye nokuqhaqhaza njenge-starch yamabele. Izinguqulo zezinyane nazo zigcwele ama-sweeteners nama-starches. Ukukhetha i-tub-ounce e-ounce ye-plain, i-yogurt engathandeki kuyokuthola ama-kilojoule angu-140-160 kanye nama-gram angu-11 kuphela okwenziwa ushukela. Izithako kuphela kuphela ubisi namasiko.
Yibani ngezithelo ukugcwalisa izidingo zezithelo bese ufaka isiraphu esinosawoti ensundu (okukhishwa ushukela wayo kancane kancane) noma enye i-sweetener uma ingane yakho inamakhela amanye alawo makhalori angaphezulu. Kungcono ukuthi ulawule amanani kanye nezinhlobo zikashukela, noma kunjalo, kunokuvumela omunye umuntu akwenze lokhu.
Uma ingane yakho iselagisi ebisi, kuzodingeka ucabange ezinye imithombo yezakhi ezifana ne-calcium. Khuluma nomhlinzeki wakho wokunakekelwa kwempilo, futhi, njengoba izingane eziningi ezinomsoco obisika ubisi noma abakwa-lactose ezingavumiyo zingakwazi ukubekezelela izinto ezifana noshizi ne-yogurt. Ezinye izingane ezinobisi bezinyosi ezibangelwa ubisi bangakwazi nokubekezelela ubisi ezivela kwezinye izilwane.
Imithombo:
> United States uMnyango Wezolimo Ukudla Nokudla
> Horizon Engokwemvelo Ubisi, > Yoplait >, no-Dannon