Siza Ukwabelana Kwakho Ukuthole Ukudla Okunempilo
Imizimba ye-Tween ikhula ngesivinini somlilo futhi idinga izakhi ezithile ukuze kusize lokho kuthuthukiswa. Ngeshwa, abantu abayishumi nambili abakutholi amavithamini namaminerali athile, noma bathola into embi kakhulu.
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Zifushane ku-Calcium.Kulinganiselwa ukuthi abantu abaningi abayishumi kuphela bathola isigamu samanani anikezwa nsuku zonke we-calcium. Siza ingane yakho ikhethe ukudla okucebile kwe-calcium, njengobisi, i-yogurt, noshizi. I-Tofu nayo icebile nge-calcium, njenge-calcium enesisindo se-orange kanye nobisi lwe-soy. I-smoothies esekelwe nge-yogurt iyindlela enhle yokukhuthaza ingane yakho ukuba idle i-calcium nezithelo, futhi iningi lezinkulungwane ezingaphezu kwezinguquko ezingaphezu kokukwazi ukwenza i-blender, ngokuphatha kwakho.
Ukwenza i-smoothium ecebile i-calcium, faka 1 indebe ye-yogurt e-plain noma i-vanilla nge-1/2 indebe yobisi oluphansi, u-1/2 indebe yezithelo (ubhanana, ama-strawberries, noma ama-blueberries), ne-1/4 indebe yeqhwa. Hlanganisa kuze kube bushelelezi.
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Zidla amaKhalori amaningi kakhulu.Iphutha lapha kukhona ijusi, noma elimnandi, iziphuzo zoshukela. Eqinisweni, iziphuzo ezinomsoco ziwumthombo omkhulu woshukela owenezelwe ekudleni kwezingane zase-US. Nika amanzi akho abandayo noma ubisi, kunalokho. Yenza izithelo ezintsha zitholakale, bese ubuyela emuva kokudla okulula okunikeza kancane kancane indlela yokudla, njenge-chips, amakhukhi, namaqebelengwane. Ama-preteens adinga amakholori, ikakhulukazi lapho eqala ukukhulelwa noma ekulungiselela ukukhula okuncane, ngakho ungagodli ekunikezeni ukudla okunomsoco. Vele uqiniseke ukuthi ukudla okuhlinzekayo kukhona okunomsoco ocebile futhi ugweme ushukela oweneziwe.
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Abayidli Amahlamvu Aphelele.Isinkwa esimhlophe silawula i-aisles esitolo. Shintshela ekuthengeni izinkwa zokusanhlamvu okuphelele, futhi ugweme okusanhlamvu okuhlanziwe, njengama-flakes, ama-pastas, ama-pretzels, ilayisi elimhlophe, nezinye izinto ezihlanjululwe, izinkwa ezimhlophe. Kufanele uthenge okusanhlamvu okuphelele okubandakanya irayisi yasendle, ibhali, nama-oat aqoshiwe. Hlanganisa ukusebenzisa okusanhlamvu okuphelele ekuphekeni kwakho kwansuku zonke. Zama ilayisi elibomvu esikhundleni selayisi omhlophe, noma ukhethe uketshezi wama-macaroni noma i-spaghetti. Kunezinketho eziningi zokukhethwa koroyi ezitholakalayo namuhla, futhi zihle kakhulu, futhi. Nikeza oat cereal othosiwe njenge-snack noma zama konke okusanhlamvu okuphuza okusanhlamvu.
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Badla ekugijimeni.Uma umatasa, futhi ulambile, awukwazi ukusiza kepha wenze amaphutha okunomsoco. Ama-Tween agijima kusukela emisebenzini kuya emisebenzini kungenzeka ukuthi abambe isiphuzo sokuqala abakubonayo, futhi lokho okunamathela kungase kungabi yisinqumo esinempilo. Ukubambisa ukukhetha kwakho okunamandla okukhethwa kukho, futhi uqinisekise ukuthi ingane yakho ingathola lokhu okulula okulula. Futhi, qiniseka ukuthi izinqumo nezithelo zemifino zigeza futhi zilungele ukuhamba. Ukudla okudliwayo okunempilo kuhlanganisa izithelo, amantongomane, i-yogurt, amaqebelengwane elayisi, okusanhlamvu okusanhlamvu okuphelele, izithelo ezomisiwe, izithelo ze-carrot, izinduku zesilimo esidliwayo esinamagatsha anamanzi, ibhotela le-popcorn. Siza phakathi kwakho ukwenza isimiso esivumela isikhathi esingaphansi , kanye nemihlangano yokudla njalo njalo nomndeni wonke. Ukudla kuwumsebenzi womphakathi kanye nemikhaya kufanele ikwazi ukusebenzisana kakhulu ngaleso sikhathi.
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Abazi Lokho Abakudingayo.Lokhu kungaba yiphutha elikhulu kunazo zonke. Ama-tween kufanele azi ukuthi yikuphi ukudla okufanele bakudle, futhi agweme. Fundisa phakathi kwakho ngokukhetha okuhle, futhi usebenze ndawonye ukuze uhlele amamenyu, noma uhlanganise uhlu lomthengi lomndeni. Ngokuvamile, i-preteen yakho kufanele idle cishe ama-kilojoule angu-1,800 ngosuku, futhi kufanele idle ama-ounces angu-6 okusanhlamvu (mhlawumbe ukolweni wonke), izinkomishi ezimbili 1/2 zemifino, izindebe eziyi-1 1/2 zezithelo, izinkomishi ezingu-3 zobisi noma ubisi, futhi Ama-ounces ama-5 amabhontshisi noma inyama. Ama-Preteens ayaziwa ngokuba abadli bekhethekile, ngakho-ke kuvame ukuthola inani elinconywayo lokudla ekudleni kwakhe kwansuku zonke. Uma ucabanga ukudla kwengane yakho enganele, cela isidokotela sakho sezingane mayelana nezithako zokudla okunomsoco.