Izinsisekelo zokudla kwezingane
Ngokuvamile, abazali ngokuvamile bafuna ukugwema ukudla okuphezulu kwekhalori, njenge-milkshake ene-1100 kilojoule noma i-cheeseburger enezinhlamvu ezingu-730. Ukuthola amakholori amaningi kakhulu ngesidlo esisodwa kufakazela ukuthi ingane yakho izoba ngokweqile, ikakhulukazi uma yenza njalo.
Ukuzama Ukuthola Isisindo
Ngakolunye uhlangothi, kukhona abazali abahlukumeza izingane zabo ukuba zithole isisindo.
Nakuba ezinye zalezi zingane zingase zibe ngaphansi kwesisindo somzimba, abanye bangamane badla ukudla futhi bancane, kodwa bakhula ngokujwayelekile.
Abanye banesidingo esingenasidingo futhi abazuzi kahle isisindo, njengabantwana abane-ADHD abanesidingo sokunciphisa ukudla emithini yabo ye-ADHD. Ukungabi nesisindo kahle kungabangela nesifo esingelapheki.
Abaningi balaba bantwana abazama ukuthola isisindo bangase bazuze ngokudla ikhalori ephakeme, ukudla okunomsoco okwanele, uma nje bekunokudla okunempilo hhayi nje kuphela ukudla okuphezulu okungama-calories.
I-dietician ebhalisiwe ingakusiza ukuthi uhlele lezi zidlo futhi usize ingane yakho ukuthola okungaphezu kwamakorikhi okwanele ukuze ithole isisindo kahle.
Ukudla okuphezulu kwekhalori
Ngeke kusimangaze abazali abaningi ukubona izinto eziningi zokudla okusheshayo kulolu hlu lokudla okuphezulu kwekhalori. Okunye ukudla, njenge-mix trail, isaladi lezambane, nezinsuku, kungase kube okumangalisa okukhulu.
- I-Milk epholile
- I-Mix Mix (nge-chocolate chips, amantongomane, nembewu)
- Ukudla Okusheshayo - AmaH Hamburgers, Amaswisi, Tacos, njll.
- Ukudla okusheshayo - amaFries amaFrance
- Izinsuku
- Ukudla Okusheshayo - Ukuncibilikisa Ubisi
- Pie Pot Pot Pie
- I-Sauce ye-Cheese
- Izikhukhula Zezinkwa
- I-Pecan Pie
- I-Ricotta Cheese
- Amabhontshisi abhakabhaka nama-Franks
- Isaladi yama zambane
- I-Eggnog
Ezinye izinto ezingaba zikhukhi eziphezulu zihlanganisa ukugqoka isaladi nezinye izinto zokugqoka. Qinisekisa ukuthi ufunda ilebuli yokudla kwanoma yikuphi ukudla okuthengayo kumndeni wakho ukuze uzame futhi uthole lezo eziphezulu khalori.
Okunye ukudla okuphezulu kwe-caloric okungakhuthaza inzuzo enempilo enhle kungabandakanya amazambane, i-avocado, amagilebhisi omisiwe, amantongomane, i-nut ne-butter butter, amaqanda, i-hummus, ushizi, ubisi lonke, amafutha, ibhotela, i-oatmeal, i-quinoa, ilayisi elibomvu, isinkwa, ama-pancake, kanye nama-waffles.
Ukwenza ama-Calories
Uma ingane yakho ingaphansi komzimba futhi empeleni uzama ukumnika ukudla okuphezulu kwekhalori ukuze uthole inzuzo yesisindo ephephile, ezinye izinto ezingase zifake ukufaka ukunikeza ingane yakho ukudla okulula okunye nezinto ezifana nalezi:
- sebenzisa ibhotela le-peanut njengendwangu yesilimo esidliwayo esinamagatsha anamanzi
- unikeze i-hummus, i-bean dips, noma i-guacamole eyenziwe nge-avocados fresh
- Amantongomane, Umzila Wemikhumbi, njll.
- engeza i-Trail Mix kuya ku-yogurt egcwele
- engeza ushizi ekudleni okungaphezulu nakwezinye 'ezengeziwe,' njengosawoti omuncu kumazambane abhakabelisiwe, i-gravy kwizinyama, ibhotela kwimifino, imayonnaise esitsheni, ukhilimu ushizi ezintweni, njll.
- yenza isinkwa sokudla okuningi olungiselelayo ngokusebenzisa izinhlanzi zesinkwa
- yenza i-high-calorie e-smoothie ne-Nestle CARNATION Instant Nonfat Dry Milk, ubisi lonke, ubhanana, i-orange juice, i-ayisikhilimu namanzi
- engeza 1/3 indebe ye-Nestle Carnation Instant Nonfat Dry Milk ku-1 indebe yobisi lonke (enezela ama-calorie angu-80)
- engeza iphakethe le-Nestle Carnation Instant Breakfast Mix ku-1 indebe yobisi lonke (enezela ama-calories angu-130)
- engeza amathisipuni ambalwa we-ubisi owomile powder amazambane ahlambulukile, isobho, i-casseroles, ne-oatmeal, njll.
- gwema amakholori angenalutho ngesikhathi nangaphambi kokudla, njengendebe yelusi
Okubaluleke kakhulu, khumbula ukuthi nakuba uzama ukunika ingane yakho amakholori engeziwe, kulokhu, lokho akusho ukunika ingane yakho ukudla okuningi okungenamsoco , njenge-candy, i-soda, noma ijusi.
Imithombo:
I-USDA Idatha Yomhlaba Kazwelonke Yezidingo Zezingqinamba Ezijwayelekile, Ukukhululwa 28. Amandla (kcal) Okuqukethwe kokudla okukhethiwe ngokulinganisa okujwayelekile, okuhlungwa ngokuqukethwe komsoco.