Ingabe ugcina ukuthenga ukudla okufanayo uma uya ezitolo zokuthenga?
Ingabe inqola yakho yokudla igcwele ukudla okunempilo izingane zakho ngeke zidle noma zidle ukudla okungenamahloni abazidlayo ?
Ukufunda Amalebula Okudla
Njengoba ufunda ngokudla okunempilo futhi ugwema ukudla okungenamsoco, ungafaka ngempela lezo zifundo ukusebenza esitolo lapho uthenga ukudla.
Isibonelo, uma kuqhathaniswa nokudla okunomsoco amalebula we-Sunny D, isiphuzo esidumile se-orange, angakuqondisa ekuthengeni u-SunnyD okunomsoco kakhulu nge-Calcium noma SunnyD Reduced Sugar.
Noma ungase weqe lesi siphuzo se-orange yonke futhi uhambe nejusi le-orange eliqinile elinesiliva uma unesikhathi sokuqhathanisa amalebula okudla.
Ngeshwa, abazali bavame ukugijima esitolo bese bengenaso isikhathi sokuqhathanisa amalebula okudla. Njengoba leyo ndlela engcono kakhulu yokuthola ukudla okunempilo kanye nezinguqulo ezinomsoco kakhulu zokudla osuvele uzithenga, kufanele ucabange ukwenza uhambo olungaphezulu ukuya esitolo ngaphandle kwezingane zakho uma unesikhathi esengeziwe sokudala uhlu lokudla lomndeni wakho.
Ukuthenga ama-Groceries for Kids
Ngokuvamile, ukudla okunempilo ohlwini lwakho lokudla kwezingane kufanele kufaka:
- ukudla okunamafutha aphansi, nokudla okuphansi kwamafutha agcwele kanye ne-cholesterol
- ukudla okuphezulu-fiber , kuhlanganise nokudla okusanhlamvu okuphelele, imifino , nezithelo
- ukudla okunomuthi olinganiselwe ushukela nosawoti kuphela
- ukudla okunomsoco we-calcium , njengobisi olunamafutha aphansi , ukuhlangabezana nezimfuneko ze-calcium yengane nsuku zonke
- ukudla okunezinsimbi , kuhlanganise nokudla okunomsoco kanye nezinhlamvu eziqinile zensimbi, ukuhlangabezana nezidingo zansuku zonke zensimbi
- ukudla okuphelele uma kunokwenzeka, esikhundleni sokudla okudlayo nokudla okunomsoco omningi, amafutha (kufaka phakathi ama-trans), usawoti , nezinye izinto ezongezwe kubo futhi izinto eziningi ezinhle ezithathwe njengefiber.
Futhi-ke, ufuna ukuthenga ukudla izingane zakho empeleni zizodla.
Ukuthenga ukudla okunomsoco akufanele kusho ukuthenga amafrimu aseFrance kanye nezinkukhu zezinkukhu, noma kunjalo.
Uhlu lokudla lwezingane
Ezinye zezinto ongazibheka ukufaka ohlwini lwakho lokudla lapho uthengela izingane zakho zingafaka:
- Amanoni anciphisa (2%), amafutha aphansi (1%), noma ubisi olunamafutha (skim) - ngaphandle kwe-chocolate noma i-strawberry flavoring, engangeza ushukela noshukela ebisi lomntwana wakho.
- I-pudding esheshayo (ushukela ngaphandle kwamafutha) owenzayo ngobisi obuncane
- Yogurt engenamafutha noma ephansi
- I-Kraft Singles I-American Cheese 2% Ama-Milk Slices (25% i-calcium) noma amanye ama-fat-free noma ama-fat-fat ushizi - hlola ilebula ukuze uthole i-calcium kakhulu, nakuba
- I-Iron Kids Isinkwa - into enhle uma ingane yakho izodla isinkwa esimhlophe ngoba ine-calcium, i-fiber, nensimbi eyengeziwe.
- Isinkwa sonke sikakolweni kanye neminye imikhiqizo egcwele okusanhlamvu , njenge-pasta yonke yengqolowa, i-saks sandwich buns kanye nemiqulu, futhi ilayisi elibomvu
- Izithelo nemifino - khetha izithelo nemifino enhlobonhlobo esesikhathini futhi izingane zakho zijabulele, kanye nezithelo ezithile ngaphambi kokunqunywa kanye nemifino efriziwe ongakhonza ngokushesha.
- I-100% yeJaji leZithelo - ungathenga inani elinganiselwe lika-100% wejusi yezithelo, kodwa ugweme ukuthenga isiphuzo soda nezithelo. Khumbula ukuthi ngaphandle kokuthi uphuze uthengile uthi i-100% ijusi kulebula, mhlawumbe akusiyo i-juice eyi-100%, eshiya imikhiqizo eminingi ethandwayo, kuhlanganise nezinhlobo eziningi ze-Capri Sun, i-Hi-C, i-Kool Aid ne-Hawaiian Punch, njll.
- I-Minute Maid Kids + noma i-Tropicana Healthy Kids orange juice - ngaphezu kwe-vitamin C, folate, ne-potassium, la ma-orange juice ane-calcium, i-vitamin A, i-B1, i-D, ne-E eningi, kunezinye eziningi eziningi.
- Indawo yokudla kwasekuseni - ugweme ukudla okusanhlamvu futhi ubheke okusanhlamvu okuphelele okusanhlamvu ngamavithamini namaminerali engeziwe esikhundleni salokho, njenge-Total, Multi-Grain Cheerios, I-Post Yesivuno Sokolweni Sokukhushulwa Ngasese, I-Mini-Wheat Frosted Mini-Wheats, noma i-Total Raisin Bran, njll.
- Peter Pan Plus I-Peanut Butter - inamanye amakhemikhali namanye amavithamini namaminerali kunamanye ama-brand of peanut butter
- Izinja ezifudumele - zithenga izinhlobo ezinamafutha aphansi, njenge-Oscar Mayer Light Beef Franks noma ama-Franks angamafutha angenamafutha, izinkukhu noma izinkukhu ezifudumeleyo, ngisho nezinja ezishisayo zemifino. Khumbula ukuthi izinja ezishisayo zingaba nosawoti kanye ne-nitrate, ngakho-ke ungase ungafuni ukuvumela izingane zakho zidle zona njalo.
- Ukudla okunomsoco nezinkukhu - kufaka phakathi ukunqunywa kwenkomo ephilile kakhulu, ukukhetha okunzima kakhulu kwengulube, izinkomo ezinomsoco ezingenalutho, izingxube ezinkukhuni, nezinkukhu ezingenasici ezingenaso isikhumba kanye nezinhlanzi ze-turkey.
- I-Luncheon Meats - i-turkey ephilile, inyama enyosi, inyamazane noma ama-fat-fat luncheon meats.
- Izinhlanzi ze-tuna ezikhanyisiwe, ezicatshangwa ukuthi zine-mercury encane kune-tuna ye-albacore ('white'). Futhi khumbula ngenxa yezinhlanzi zamanje kanye nezixwayiso ze-mercury , kufanele uqaphe futhi ulinganise ukusetshenziswa kwezinhlanzi ezinganeni yakho encane.
- Amafutha namafutha - amafutha e-canola, amafutha ommbila, amafutha omnqumo, i-margarine, imayonnaise ephansi
- Ukugqoka ama-salad angamafutha angenalutho noma okuphansi - okungasetshenziselwa ukufaka izithelo nemifino.
- Ukudla okunempilo - ama-popcorn aphephile emoyeni noma alula, ama-crackers we-Graham, ama-No-khalori okuxuba ama-mix, imbewu namantongomane, ama-apulauce, izithelo ezinamathanga emanzini ngamanzi noma emanzini, omisiwe, ama-pretzels, ama-chips abikiwe
Ungathengi uhlu lokudla lwezingane
Okubaluleke kakhulu njengoba ukudla okuthengayo kungase kube ukuthenga okushiya enqoleni yakho yokuthenga.
Ngaphandle kweziphuzo zezithelo kanye ne-soda, lapho uthenga izinto zokudla, kungenzeka ukuthi weqa ukuthenga:
- imikhiqizo yobisi egcwele
- i-bologna ne-salami, enamafutha amaningi kunezinye izidlo zesidlo sasemini
- inyama esetshenzisiwe nosawoti owengeziwe
- shark, swordfish, inkosi mackerel, kanye ne-tilefish - yizinhlanzi ezinamazinga aphezulu we-mercury futhi akufanele zidliwe izingane ezincane.
- ukunciphisa, ibhotela, noma ukunamathela i-margarine, engaba phezulu ngamafutha agcwele futhi / noma amafutha okuthutha.
- ukudla okunama-sugars engeziwe, okungabonakala ngokubheka uhlu lwesithako seshukela, isiraphu yamabele, i-high-fructose isiraphu ye-corn, i-molasses, njll.
- Ukudla okudla okunamakholori amaningi avela kuleshukela kanye / noma amafutha, kufaka phakathi ama-chips amazambane, ama-donuts, amakhukhi, namasidi.
Okubaluleke kakhulu, ungapheli ukuthenga ukudla okufana nokudla okusheshayo ekhaya, njenge-pizza ehlelwe ngaphambili, amafries aseFrance, izinja ezishisayo, ama-chicken nuggets, corgoogs, kanye nesoda, njll.
Imithombo:
UMnyango WezeMpilo waseMelika kanye Nezinsizakusebenza Zabantu kanye noMnyango Wezolimo wase-US. 2015 - 2020 Izinkombandlela Zokudla kwabaseMelika. I-8th Edition. Disemba 2015. Itholakala ku- http://health.gov/dietaryguidelines/2015/guidelines/.