Iphiramidi yokudla yayikhuthaze izingane ukuba zidle ukudla okuvela kulawo maqembu ayisihlanu ngosuku, kepha lokho kwasebenza kuphela uma wena nezingane zakho niqonda ukuthi yikuphi ngempela amaqembu okudla.
Amaqembu Okudla Asemngane
Uma ushiyelwe kwezinye izingane, amaqembu okudla amahlanu angase aqede ukuba ama-candy, ama-chips, amakhukhi, i-ayisikhilimu ne-soda.
Futhi kubazali abathile bafuna ukudla okusheshayo futhi okulula ukudla okunabantwana ukuze bakondle izingane zabo, amaqembu okudla ayisihlanu angaba yi-pizza, izinja ezishisayo, ama-macaroni kanye noshizi, amafrimu aseFrance nama-chicken nuggets.
Ngenhlanhla, amaqembu okudla amahlanu angempela anika ukudla okunempilo nokulinganisela.
Nakuba kuye kwafakwa indawo entsha ye- MyPlate logo, eyeluleka ukuthi kufanele senze isigamu sezinhlamvu zethu izithelo nemifino, ayishintshi empeleni mayelana namaqembu okudla. Imilayezo ye-MyPlate, kufaka phakathi ukuthi ukhuthaza izingane zakho ukuba zigweme izingxenye ezingaphezu kwamandla amaningi, zishintshe imifino yakho, yenza okungenani isigamu sezinhlamvu zakho zonke izinhlamvu, uphuze ubisi obukhululekile noma obunamafutha aphansi, yonke imilayezo eyinhloko yepiramidi yokudla nayo.
Ukuqonda amaqembu amahlanu okudla
Ukumangala kwabanye abazali kanye nezingane, ukudla okuningi okungenhla kufinyelela kumaqembu okudla owodwa noma ngaphezulu. Ukudla okungahambisani neqembu lokudla, njenge-soda ne-candy, balala njengama-calories okuqondisisa. Okunye ukudla, ngisho ne-pizza, kanye namafrimu aseFrance angena kwelinye noma ngaphezulu kwamaqembu ayisihlanu okudla:
- Izinhlamvu: Izinhlamvu, ikakhulukazi okusanhlamvu , ziyimithombo emihle yefayibha , insimbi , i-magnesium, i-selenium, namavithamini amaningana B, kuhlanganise ne-thiamin, i-riboflavin, i-niacin, ne-folate. Izinhlamvu ezihlanziwe, ezifana nesinkwa esimhlophe, ilayisi elimhlophe, i-pasta engenayo yonke ayinayo i-fibre eningi njengezinhlobo zokusanhlamvu. Izinhlamvu zifaka ukudla okwenziwe ngokhula, ilayisi, i-oats, i-cornmeal, nebhali, njll, njenge-bread, pasta, okusanhlamvu kwasekuseni, i-popcorn, i-tortillas, ne-oatmeal. Okungenani isigamu sezinhlamvu izingane zakho zidla kufanele zibe yizinhlamvu eziphelele.
- Imifino : Imifino ivame ukuba ngumthombo omuhle we- fiber , i- potassium , i-folate, i-vitamin A, i-vitamin E, ne-vitamin C. Gcina engqondweni ukuthi izingane kufanele zidle imifino ehlukahlukene kusukela ezinhloswaneni ezinhlanu zemifino:
- Imifino eluhlaza okomnyama
- Imifino ye-Orange
- Dry ubhontshisi kanye peas
- Imifino emifino
- Ezinye imifino
- Izithelo : Iningi lezingane zifana nezithelo, ngokuvamile eziwumthombo omuhle we-potassium, i-fibre, i-vitamin C, ne-folate. Nakuba i-juice ye-100% yezithelo ibala njengesithelo kuleli qembu lokudla, khumbula ukuthi cishe njalo kungcono ukudla ukudla okuphelele.
- Ubisi: Lokhu kufaka iqembu elidala lokudla ubisi manje ngoba ubisi lwe-soy-eqinisiwe obusonhlamvu lwalolu liqembu. I-milk group ibalulekile ngoba inikeza izingane nge-calcium, i-potassium, i- vitamin D , namaprotheni ekudleni kwazo. Kuhlanganisa ubisi, ushizi, i-yogurt, namakhekhezi asekelwe ngobisi, njenge-ayisikhilimu, i-yogurt efriziwe, ne-pudding eyenziwe ngobisi. Ngokuvamile, abazali kufanele bakhethe imikhiqizo yobisi enamafutha aphansi angenawo ushukela owengeziwe. Isibonelo, ubisi obungu-2% bungcono kunobisi obugcwele nge-chocolate flavoring.
- Amaprotheni Ukudla: Ngaphezu kokudla nobhontshisi obomile, leli qembu lokudla lihlanganisa nezinkukhu, inhlanzi , amaqanda , namantongomane (kuhlanganise ibhotela le-peanut), ngokuvamile ewumthombo omuhle wamaprotheni, i-iron, i-vitamin E, i-zinc, i-magnesium, ne-multiple Amavithamini B, kuhlanganise ne-niacin, i-thiamin, i-riboflavin, ne-B6. Ngaphandle kokuba ukhethe inyama enamafutha noma enamafutha nezinkomo ezincane, ukudla okuvela kuleli qembu lokudla kungabuye kube umthombo wamafutha engeziwe.
- Amafutha: Nakuba engeyona iqembu langempela lokudla, amafutha namafutha yingxenye ebalulekile yokudla kwakho - kokubili ngoba udinga ukudla amanye awo futhi ngoba awufuni ukuwudlula. Ngokuvamile, izingane zakho kufanele zidle amafutha amaningi nama-polyunsaturated noma i-monounsaturated, ukugwema amafutha agcwele, amafutha okuthutha kanye ne-cholesterol.
Uyakwazi ukwakha uhlelo lokudla okunempilo kusuka kula maqembu amahlanu okudla?
Imithombo:
UMnyango Wezolimo we-United States. Khetha i-Plate Yami. Amaqembu Okudla. > https://www.choosemyplate.gov/.
UMnyango WezeMpilo waseMelika kanye Nezinsizakusebenza Zabantu kanye noMnyango Wezolimo wase-US. 2015 - 2020 Izinkombandlela Zokudla kwabaseMelika. I-8th Edition. > https://health.gov/dietaryguidelines/2015/.