Kulula ukukhathazeka ngamavithamini nezakhi zomntanakho othola usuku ngalunye. Kulula kancane, kodwa, uma uqaphela ukuthi ingane encane ekhonza usayizi imincane kakhulu. Uzoqinisekiswa ukwazi ukuthi ingane yakho encane idla inala. Zonke lezi zinsizakalo zokukhonza zisekelwe ku-USDA imihlahlandlela yokudla. Ngokuvamile, ingane yakho encane kufanele ifike phakathi kwamakhilomitha angu-1 000 no-1 400 ukusuka kwizigaba zokudla ngezansi ngosuku ngalunye.
Izingane ezisetshenzisiwe kuphela ezidingekayo kufanele zihlale zidla ama-khalori njalo ekupheleni kwalolu hlu.
Ubisi
Izingane zidinga izinkomishi ezimbili zobisi usuku ngalunye. Kuze kube yilapho ingane yakho ineminyaka engu-2 noma uyalulekwa ngumhlinzeki wakho wezempilo, unamathele ubisi lonke.
Funda ukuthi yikuphi ukudla okwenza ikhobe yobisi.
Inyama namaBhontshisi
Ingane yakho encane idinga ama-ounces amabili enyama nobhontshisi usuku ngalunye. Lesi sidingo sincane ngokuphawulekayo: I-1/3 kuphela ye-can ye-tuna noma izipuni ezimbili ze-peanut butter izokwenza usuku lonke. Uma ucabanga ukuthi unikela inyama eningi, engeza ama-veggies noma izithelo kunalokho.
Funda ukuthi yikuphi ukudla okwenza inyama kanye nobhontshisi.
Izinhlamvu
Izingane zidinga ama-ounces amathathu okusanhlamvu ngosuku ngalunye. Okungenani isigamu salezi zinhlamvu kufanele sibe yizinhlamvu eziphelele, kodwa ushiya indawo engaphezulu kwamakhalori engeziwe uma wenza zonke izinhlobo zezinhlamvu.
Funda ukuthi yikuphi ukudla okwenza u-ounce wezinhlamvu.
Imifino
Ingane yakho encane idinga 1 indebe yemifino usuku ngalunye. Ngaphezu kwalokho, zama ukunikeza imifino ehlukahlukene phakathi nesonto.
Ukukhetha ngombala kwenza kube lula. Cabanga nge-orange veggies (izaqathe, ithanga, amazambane) ngolunye usuku, ama-veggies aluhlaza (isipinashi, i-broccoli, imifino) okulandelayo, ama-veggies anomzimba omhlophe (amakhukhamba, amaqebelengwane, amazambane) ngosuku olulandelayo nokunye.
Funda ukuthi yikuphi ukudla okwenza ikhobe yemifino.
Izithelo
Izingane zakho zidinga 1 indebe yezithelo ngosuku ngalunye.
Iningi lalo kufanele livela ezithelo hhayi ngejusi yezithelo ukuze ingane yakho ingaphuthelwa ku-fiber edingekayo. Zama ukunciphisa ubisi lwamanzi ama-ounces angu-4 ngosuku.
Funda ukuthi yikuphi ukudla okwenza ikhobe yezithelo.
Amafutha namafutha
Ingane yakho encane idinga amathisipuni amathathu amafutha namafutha ngosuku ngalunye. Okuningi kwalokhu kuzovela ezintweni ezisetshenziselwa ukufeza ezinye izidingo ezifana nenyama, ibhotela le-peanut, ubisi, noshizi.
Funda ukuthi yikuphi ukudla okwenza isipuni samafutha namafutha.
I-Calorie yama-Discretionary noma eyengeziwe
Uma wenze izinqumo ezihlakaniphile futhi wasebenzisa kuphela amakholori angu-850-900 (noma cishe u-1200 we-encane esebenzayo) ukuze ufeze izidingo ezingenhla, ukudla komntwana wakho kunendawo ethile yama-calories angu-165 okunye okunjenge-sweeteners namafutha.
Funda ukuthi yikuphi ukudla okubhekwe njengokwengeziwe.
Uma ngabe uthatha konke ukudla okuncane ingane yakho idinga ngosuku, kungenzeka kalula ukuthi wonke umuntu afanele epulini elilodwa elijwayelekile. Lokhu kuyiqiniso ikakhulukazi ngokuya kokukhetha kokudla okwenzayo. Isibonelo, ikhefu elilodwa le-ricotta ushizi libala njengendebe egcwele yobisi. Lokho kufeza isigamu sesidingo sobuni somntanakho ngosuku. Engeza kuleso slice esisodwa se-shizi kanzima kanye nesidingo sobuni se-toddler sakho sehlangene nokudla okunamandla kunama-ounces ayisishiyagalolunye ebisi, okuzophinde kugcwalise imfuneko.
Uma wakhetha i-cottage ushizi esikhundleni se-ricotta, kuzothatha izinkomishi ezimbili ze-cottage shizi ukuze zilingane nje 1 indebe yobisi. Kungathatha izinkomishi ezingu-4 ze-cottage shizi ukugcwalisa izidingo zobisi ezigcwele ngosuku. Uma unokudla okulula, ukhethe ukudla okunomsoco okunomsoco futhi uthathe igumbi elingaphansi emzimbeni kungaba yikhiye ekubhekaneni nale migomo yokudla okunomsoco.
Kodwa-ke, khumbula ukuthi ezinganeni ezijwayelekile, ezincane ezincane, ukuhlinzeka ngezinhlobonhlobo zokudla okunempilo kuzokwanela. Ungazami ukuphoqelela ingane yakho ukuba idle konke ukugoma kokugcina kokudla. Ngisho noma ingane yakho engadli ama-ounces ama-3 egcwele okusanhlamvu namhlanje, kungenzeka kusasa, ngakho-ke qhubeka uhlinzeka.
Ukubheka ukudla komntanakho ngesikhathi sezinsuku ezimbalwa noma ngisho nesonto kungakunika isithombe esingcono salokho akutholayo.
Indlela enhle yokuhlukanisa lezi zidingo inezinkwa eziyisithupha ezincane noma ngezidlo ezingu-3 ezinkulu nezinyathelo ezincane zokudla okuncane. Nasi isibonelo sokuthi imenyu yansuku zonke enganeni ingahle ibonakale.