Ukumangalisa Okungalungile Ukudla Emkhakheni Wengane Yakho

Abazali balindele ezinye izinto ezimangalisa, emva kwalokho, ukukhulisa izingane akulula ngaso sonke isikhathi.

Lezo zimangazi akufanele zifake izinto ozibekayo epulangwe yengane yakho, kodwa, njengoba sonke sizama ukunikeza izingane zethu ukudla okunempilo. Kulukhuni ukugwema ukudla okungenamsoco uma kungenelela endlini.

Ngenhlanhla, akulona kanzima ukufundela mayelana nalezizimanga zokudla.

1 -

Okumangalisa ngeLettu

I-Lettule ithole i-rap embi ngabantu abathile maduzane ngoba bayibheka njengento engenalutho. Akuwona ama-calorie angenalutho, njengokudla okungenamsoco , kodwa angenalutho, njengoba kungenayo iningi lokudla okunomsoco.

I-lettuce eyodwa yokukhonza i-iceberg inama-calorie ayishumi kuphela futhi ayikho amafutha futhi akuyona imithombo emihle yamavithamini, amaminerali noma izakhi. Noma kunjalo, i-lettuce eyodwa ine-1g ye- fibre kanye ne- potassium , i-vitamin A, i- calcium , neyensimbi .

Imifino emifino emifino eluhlaza inomsoco omncane kakhulu, ngakho-ke zama futhi wenze isaladi ehlanganisiwe-imifino nge-fat-dressing dressing, esikhundleni sokusebenzisa i-lettuce ye-iceberg.

Noma kunjalo, iqiniso lokuthi ungakwazi ukudla okunamandla ngaphandle kwama-kilojoule amaningi noma amanoni epulangwe yengane yakho kuyinto enhle.

2 -

I-Ice Cream ne-Vitamin D

Uma sibuza mayelana nokudla kwengane ye-vitamin D, abaningi bathi baphuza ubisi, badle ushizi, baphuze ijusi eliluhlaza, noma badle i-yogurt, njll.

Abambalwa abangadli izidakamizwa ezimbi kakhulu bazama ukusho ukuthi bathola vithamini D yabo kusuka ku-ayisikhilimu. Nakuba lolohlobo olunengqondo, njengoba ubisi luqukethe i-vitamin D ne-ayisikhilimu eyenziwa ngobisi, abantu abaningi bayamangala ukuthola ukuthi i-ayisikhilimu empeleni ayilona umthombo omuhle we-vitamin D.

Kungani kungenjalo?

I-ayisikhilimu yenziwe ngobisi oluhlaza olungakaqinisekiswa nge-vitamin D.

3 -

I-High Salt Salts

Ucwaningo lubonise ukuthi izingane eziningi zithola usawoti omningi kakhulu ekudleni kwazo. Lokhu akumangalisi, becabanga ukuthi ukudla okuningi okunomntwana okuphakeme kunokasawoti, kufaka phakathi:

• i-pizza
• isinkwa
• izinkukhu
• ukusizwa okubandayo
• sandwich
• amazambane ama-chips nama-pretzels
• isobho
• ushizi
• pasta izitsha
• izinja ezishisayo

Ukuze ugweme ukunikeza izingane zakho usawoti omningi, funda ukufunda amalebula okudla futhi ugweme ukudla okusawoti ophezulu , ukhetha ukudla kanye nemikhiqizo enenani elincane losawoti.

4 -

Amaphrotheni

Abazali bavame ukukhathazeka ngokuthi izingane zabo azitholi amaprotheni ananele ekudleni kwazo.

Ngenhlanhla, bambalwa kakhulu izingane ezingatholi amaprotheni ananele ekudleni kwazo. Ngisho nabalimi abangadli inyama bangathola amaprotheni amaningi kusuka kubhontshisi, lentile, nobisi be-soy, njll.

Abangaphambi kwentsha kanye nentsha abazama ukuphakamisa izinsimbi kanye ne-bulk up ayidingi amaprotheni amaningi noma ngaphezulu .

5 -

I-Fat Low ingachaza i-Sugar High

Uma kukhona ilebula lokudla elilodwa elithinta iso ngalinye lomzali, yilo elithi 'amafutha aphansi.'

Kusuka e-'free-free 'pudding kuya e-'af-free-dress' yokugqoka isaladi, ukuthenga le mikhiqizo yezingane zakho kwenza kube sengathi uthenga ukudla okunempilo nokudla okulula . Ngeshwa, ngaphandle uma 'bengenashukela', abanye abakhona, bangase babe namanani alinganayo .

Ukuze ungakhohliswa, qhathanisa amalebula okunomsoco wezinguqulo ezivamile, ezincishisiwe-fat and free-free of the food.

Noma kunjalo, lokho akubangazimbi futhi cishe kuzoba namakhilomitha ambalwa kunamafutha aphelele, kodwa ungangeni esicupheni sokuvumela izingane zakho zidle kakhulu ngoba ucabanga ukuthi ziyindlela enempilo.

Isikhwama se-chips ebhakiwe sisengumkhukhu wezinkukhu.

6 -

I-Sweet Sweet

Abazali abaningi bayaqonda ukuthi kufanele banciphise ukudla kwengane yabo. Akumangalisi ukuthi sekuyisikhathi eside i-American Academy of Pediatrics ixwayisa ukuthi abazali akufanele banikeze abantwana ishukela-iziphuzo eziphuzo, kunalokho babakhuthaze ukuba baphuze ubisi olunamafutha aphansi noma alukhululekile futhi uma kunesidingo, inani elilinganiselwe elingu-100% ijusi yezithelo.

Nakuba kulula ukubona iziphuzo ze-soda nezithelo njengoba lezi zinhlobo zokuphuza okweshukela-okwesiphuzo, ngesizathu esithile, itiye elimnandi liqhubeka liyindlela ethandwayo emakhaya amaningi.

Ngeshwa, ngaphezu kokusiza ingane yakho ukuba iphele-i-caffeinated, itiye elimnandi linokwanda noshukela oluthile namakhalori. Eqinisweni, ikakhulukazi uma uyala itiye elimnandi endaweni yokudlela, ubukhulu obulinganayo obukhonzayo abufani neze ngokwekhalori, ushukela owengeziwe, ne-caffeine njengokuphuza i-soda.

7 -

Ama-calories Bala

Ingabe ingane yakho inenkinga yokulahlekelwa isisindo noma ingabe iyaqhubeka isisindo naphezu kwemizamo yakho emihle?

Ingabe ukusebenza ezemidlalo neminye imisebenzi yempilo yansuku zonke engasizi ingane yakho ilawule inzuzo yakhe yesisindo?

Ngenkathi abazali abaningi beshesha ukusola inkinga ye-hormone kulezi zimo, inkinga enkulu ukuthi izingane zakho zivele zithole amakholori amaningi kakhulu. Kungenzeka ukuthi badla ukudla okunengi kakhulu kwekhalori , ukuthi izilinganiso zabo zesilinganiso zikhulu kakhulu, ukuthi baphuza kakhulu ushukela-iziphuzo eziphuziziwe, noma ukuthi ukudla okukodwa okubili noma kokubili kuye kwaphenduka ukudla okunye, njll.

Kulula kangakanani ukuthola amakholori amaningi kakhulu? Cabanga ngentombazane eneminyaka engu-8 ubudala edinga cishe u-1200 kcal usuku ngalunye oyala i-Meight Kids Meal eMcDonald's. Ukudla okujabulisayo 'okukhulile', uma uthola nge-McDouble, Yoplait GoGURT Yogurt, i-oda elincane lamafriji, nobisi lwe-ushokoledi ongenawo amafutha, uphela ngamakholori angu-790, kufaka phakathi amakholori angu-270 kumafutha no-1150mg usawoti. Lokhu kungu-75% wama-khalori yosuku ngosuku lwesidlo esisodwa!

Ama-calories abala, kungakhathaliseki ukuthi angamafutha, amaprotheni, noma ama-carbohydrate, ikakhulukazi uma ingane yakho ithola kakhulu futhi ikhuluphele kakhulu.

8 -

I-Iodine Salt Salt

Nakuba usawoti usawoti e-United States sekuyisikhathi eside uqinisekiswe iodine (kusukela ngo-1924), abantu abaningi bayamangala lapho bezwa ukuthi:

• Iningi lemikhiqizo yoLwandle Lwawosawoti alukho iodized (oluqiniswe nge-iodine)
• Usawoti ongcolile awunayo iodididi
• Ukudla okusetshenzisiwe kwenziwa ngokujwayelekile ngosawoti ongenayo i-iodidi

Futhi khumbula ukuthi ukudla okumbalwa kungokwemvelo kwemithombo ye-iodine, ngaphandle kwezilwane ezithile zasolwandle, i-shellfish, kanye nama-seaweed. Okuqukethwe kwe-iodine yalezi zokudla kuxhomeke lapho bebanjwe khona noma bakhulile, kodwa njengoba okuqukethwe kwe-iodine yamanzi olwandle kanye nenhlabathi kuyahluka.

Kubaluleke kakhulu ukuthi owesifazane okhulelwe nokondla athole i- iodine eyanele ekudleni kwawo noma ukuthi athathe isengezo.

Ingabe Ukhohlisiwe Lezizimangalo Zokudla Emqulwini Wengane Yakho?

Ungavumeli ukukhathazeka kokudla mayelana noshukela, amakholori, nosawoti kusiza ukudla okungenamsoco okungena endlini yakho bese ungena epanini lomntanakho.