Abazali abaningi bayaqonda ukuthi imifino kufanele ibe yingxenye ebalulekile yokudla kwengane yabo ngoba imifino iyimithombo emihle ye- fibre , amavithamini namaminerali. Ngeshwa, abazali abaningi banenkinga kakhulu ekutholeni izingane zabo ukuba zidle ezimbalwa uma zikhona imifino njalo.
Zingaki Imifino Efanele Izingane Zidle?
Sonke siyazi ukuthi izingane kufanele zidle imifino yazo.
Kodwa mangaki imifino okufanele izingane zidle njalo ngosuku?
Kulokhu kube nomthetho ojwayelekile we-3-5 'servings' yemifino usuku ngalunye, kodwa izinkombandlela ze- Choose My Plate zinikeza izincomo eziningi eziqondile ngokusekelwe ukuthi ingane yakho ingakanani ubudala:
- Abantwana abaneminyaka engu-2-3 ubudala (abancane) - 1 kuya ku-1 1/2 izinkomishi zemifino ngosuku ngalunye
- Abantwana abaneminyaka engu-4-8 - 1 1/2 kuya 2 1/2 izinkomishi zemifino nsuku zonke
- Amantombazane aneminyaka engu-9-13 ubudala - ama-2 kuya ku-4 izindebe zemifino ngosuku ngalunye
- Abafana abaneminyaka engu-9-13 - 2 1/2 kuya 4 izinkomishi zemifino nsuku zonke
- Amantombazane aneminyaka eyi-14-18 - 2 1/2 kuya 4 izinkomishi zemifino ngosuku ngalunye
- Abafana abaneminyaka engu-14-18 - 3 kuya ku-4 izindebe zemifino ngosuku ngalunye
Kungani ububanzi obukhulu kangaka kuminyaka ngayinye?
Yingakho ukuthi imiphi imifino izingane zakho okufanele zidle, njengokunye okunye okudla kunokuningi okukwenzayo ngezinga lomsebenzi wengane yakho. Ingane esebenzayo eshisa amakholori amaningi adinga imifino eminye nokudla okunye kunengane engasebenzi.
I-Check MyPlate Daily Checklist ingakusiza ukuba uhlele uhlelo lokudla kwansuku zonke, kufaka phakathi ukuthi imiphi imifino izingane zakho okufanele zidle, ngokususelwa ezingeni lekhalori.
Ukudla imifino
Kodwa kubaluleke ngani njengendebe yemifino?
Ngokusho koMnyango Wezolimo wase-United States, 'ngokujwayelekile, 1 indebe yemifino eluhlaza noma ephekiwe noma ijusi yemifino, noma izinkomishi ezimbili zemifino eluhlaza kungabhekwa njengekomishi eyodwa eqenjini lemifino.'
Uma usacabanga ukucabangela ngokwemibandela ye- 'servings', khumbula ukuthi omunye okhonzayo ulingana nengxenye yekhefu yemifino eluhlaza noma ephekwe, 1 indebe eluhlaza, imifino eluhlaza, noma ikhefu elilodwa eliphekiwe noma eliphekiwe noma ubhontshisi.
Futhi ukuhlinzekwa kwabantwana abancane kuncane kakhulu, nezingane ezincane ezikhonzayo zilingana no-1/2 womuntu omdala okhonzayo osayizi.
Ngaphezu kokudla imifino nsuku zonke, izingane zakho kufanele zizame ukudla izinhlobo ezihlukahlukene zemifino eluhlaza (broccoli, imifino, isipinashi, i-lettuce laseRoma), imifino ye-orange (izaqathe, ithanga, amazambane ama-sweet squash), ubhontshisi owomile kanye nama-peas, imifino esithambile (ummbila, i-peas eluhlaza, amazambane omhlophe), kanye neminye imifino (ukholifulawa, isilimo esidliwayo esinamagatsha anamanzi, ukhukhamba, utamatisi, i-zucchini) ngesonto ngalinye.
Ukuthola Izingane Ukudla Imifino Engaphezulu
Ngakho uthola kanjani izingane zakho ukuba zidle imifino eminingi? Iningi lezazi zincoma ukuthi uqale ekuqaleni ngokunikeza ingane yakho encane nezingane zakudala izinhlobo ezihlukahlukene zezithelo nemifino. Kungasiza futhi:
- Beka isibonelo esihle ngokudla imifino wena.
- Nika i-fat-fat dressing yokugqoka kanye nezinye iziphuzo njengengcenye yemifino.
- Hlanganisa imifino nokudla ingane yakho kakade iyakuthanda, njenge-pizza e-pizza, eyengeziwe kumshukela we-spaghetti, noma uxube ku-casserole noma isobho.
- Vumela izingane zakho zikhule imifino yazo noma zivakashele imakethe yokuthenga imifino emisha.
- Nikeza imifino eluhlaza, njengabantwana izaqathe, njenge-snack.
- Ukunikeza okuningi ukukhetha, ukuhlinzeka ngezimboni ezincane ekuqaleni, futhi ugcine engqondweni ukuthi abanye abadlayo abazithokozile ngeke bazame imifino entsha baze bayibone epulatifheni yabo izikhathi 10 noma ngaphezulu.
Imifino i-Poll
Izingane Zokudla Nezingane Ezincane Ukufundwa kwatholakala ukuthi 'ezinyangeni ezingu-15, amafriji aseFrance namanye amazambane othosiwe yiwo imifino evame ukusetshenziswa.' Lokhu kuphikisana neseluleko jikelele ukuthi izingane zidla imifino ehlukahlukene.
Ingabe amaFries amaFries ayintandokazi yemifino yakho noma uyedwa kuphela?
Imiphi imifino ingane yakho edla kaningi?
> Imithombo:
Isikhungo Senqubomgomo Yokudla Nokukhuthazwa. Izithelo ezinhle ... Imifino ehlukahlukene.
Eziyisisekelo zezingane. Ukudla Ukucabanga. Yini Izinsana Nezingane Ezidla Ngempela? Fall 2004. Inombolo 108.
USDA. Khetha i-Plate Yami. Konke mayelana neQembu Lemifino.