Siza izingane ukuba zidle ukudla okunempilo
Lapho unquma ukuthi unganciphisa kanjani amafutha ekudleni kwezingane ungazami ukuqeda wonke amafutha. Ngokuqinisekile, izingane kufanele zidle ukudla okunempilo, zigweme ukudluliselwa nokudla okucutshungulwayo. Noma kunjalo, umzimba wesisu uhlukile kunomuntu omdala; izingane zidinga inani elithile lamafutha ezidlweni zazo ukuze ziphile. "Ukuthola amafutha anempilo okwanele kubalulekile ekukhuleni nasekuthuthukisweni," kusho i-KidsHealth. "Izingane ezincane, ikakhulukazi, zidinga ngokwanele ekudleni kwazo ukusiza ubuchopho kanye nesistimu yezinzwa ukuba zikhule ngendlela evamile." Isihluthulelo sihlukanisa phakathi kwamafutha amahle namafutha amabi bese uqinisekisa ukuthi izingane zakho zithole okwanele ukuthi zithuthuke ngendlela enempilo futhi evamile.
Nciphisa i-Fat egcwele
Ngokusho kweBrithani National Health Service, isihluthulelo sokunciphisa amafutha ekudleni kwezingane ukuvimbela ukudla okuphezulu ngamafutha agcwele futhi ukufaka esikhundleni sendlela ezinempilo. I-NHS.UK, iwebhusayithi ye-inhlangano, ithi abantwana badla amanoni amaningi okugcwala kusuka kokudla okunjengebhotela, ushizi, amaqebelengwane, ama-pastries, ushokoledi, izinja ezishisayo kanye ne-pizza ethandwa kakhulu. "Kodwa amafutha amanengi amanengi angaholela ekwakheni kwamafutha anobungozi emzimbeni esingaboni," ikakhulukazi ezinganeni, kusho iNHS.UK. "Lokhu kungabangela izifo ezifana nesifo senhliziyo, uhlobo lwesifo sikashukela sohlobo lwesibili, kanye nezinye izinhlobo zomdlavuza."
Inhlangano ibhala ukuthi izingane ezineminyaka engama-4 kuya ku-6 akufanele zithole ama-gramu angama-18 amafutha agcwele ngosuku, izingane ezingu-7 kuya kwezingu-10 kufanele zidle amagremu angaphezu kuka-22 kwansuku zonke kanye nezingane ezingu-11 nangaphezulu kufanele zilinganise ngokwanele kwamagremu angu-28. I-ejensi yezempilo ibonisa ukukhipha ukudla okugcwele amafutha agcweleyo nezinketho ezinempilo ezicebile ngamafutha angenalutho, njengezinhlanzi (ikakhulukazi izinhlanzi ezinamafutha ezinjenge-mackerel, i-salmon ne-trout), amantongomane angenalutho, imbewu kanye ne-avocado.
Nciphisa amaFree Trans
I-Academy of Nutrition and Dietetics, inhlangano enkulu kunazo zonke emhlabeni yokudla nabokudla okunomsoco, iphawula ukuthi amafutha ahambayo - hhayi wonke amafutha - ayisitha. "Ufuna izingane zakho zidle kahle, kodwa yini engcono ukuthi ungabi kuhle izingane zakho," kusho inhlangano.
"Ngokuyinhloko, abantu abadala kanye nezingane ezincane kakhulu badinga inani elihlukahlukene lamafutha ekudleni kwabo. I-fat is a umthombo obalulekile wama-khalori asekela ukukhula kwabantwana 'nabancane'.
I-AND ibuye ithi amanothi amabili e-fatty-linoleic ne-alpha-linolenic acid - ayadingeka ekukhuleni kwengane nokuthuthukiswa kwengqondo. Njengoba umzimba ungeke ukwazi ukwenza la mafutha, izingane kufanele zizithole ekudleni. "Izingane zidinga amanye amafutha ekudleni ukuze zisebenzise imizimba yazo isebenzise amavithamini A, D, E no K. Ngakho ungagcini amafutha ebantwaneni abancane," kusho u-AND. Ngemuva kweminyaka emibili, kufanele uqinisekise ukuthi izingane zinciphisa ukudla okunamafutha kanye namafutha okuhamba - kodwa usathola amafutha anempilo okwanele - ngokudla okusanhlamvu okugcwele, izithelo, imifino, ubisi olunamafutha aphansi kanye nokunye okudla okunamaprotheni.
I-Cleveland Clinic, esinye sezikhungo eziphezulu zezempilo, isixwayisa ukuthi ukhuluma nomuntu odla ukudla - nodokotela wakho - ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwengane. Noma kunjalo, umtholampilo uqaphele ukuthi ungaqala ukunikeza izingane izinqumo eziphansi ezinamafutha. Isibonelo, esikhundleni sama-chips avamile, unikezela ama-pretzels noma ama-chips aphekwe; esikhundleni se-pizza yenyama, unikeze izingane nge-pizza ye-vegigie enempilo eyenziwe ngama-fat-fat cheese; futhi, esikhundleni se-hamburger ethandwa kakhulu, upheke isangweji lesinkukhu esilongwe noma isisindo somhlabathi se-turkey sezingane zakho.
Amathuba aphelele, kanti umtholampilo unikeza iziphakamiso eziningi eziningi zokunciphisa amafutha.
Amanye amathiphu okunciphisa amafutha
- Nikeza izithelo zezingane, ama-veggies kanye nama-crackers wonke okusanhlamvu ngesikhathi sokudla esikhundleni esikhundleni se-candy nama-cookies.
- Ukudla kwasemini ekhaya noma esikoleni, yenza ama-sandwich (noma ama-sandwich) okugcwele okusanhlamvu okudla okunamandla. Isigaba noma ezimbili nje kuphela izingane ezidinga, hhayi isangweji lesitayela se-New York esinezinwele.
- Phakamisa ama-yogurts amafutha aphansi emabhokisini akho asekuseni ama-kids, namabhokisi amancane wobisi olunamafutha aphansi, noma amabhodlela amanzi, esikhundleni seziphuzo zoshukela.
- Yenza ama-muffin akho namakhukhi esikhundleni sokuthenga amafutha amaningi kakhulu-nama-muffin noma amakhukhi agcwele ushukela.
- Uma izingane zakho zizodla i-tuna, bheka ukuthi zizodla i-saumon ekheniwe, umthombo ongcono kakhulu we-omega-3 fatty acids enempilo enempilo
- Khonza amazambane amancane aphekiwe agcwele i-chili noma i-salsa emnene esikhundleni se-ushizi, ibhotela kanye nosawoti omuncu
- Pheka ukudla komndeni wakho ngokupheka noma ubeke amafutha omnqumo noma i-canola esikhundleni sebhotela, ukunciphisa noma isinqumelo.
- Ukunciphisa ukudla okudliwayo ngemuva kokudla, bese wenza noma iyiphi i-dessert ngaphandle kwesiqephu sesithelo ukwelashwa kunokuba kwenzeke kwansuku zonke
- Khuluma nezingane zakho ngokubaluleka kokondla okuhle nokuphila okunempilo. Chaza ukuthi u-fat excess kanye noshukela angenza kanjani ukuthi bangafanele futhi ekugcineni bagula. Khombisa ngesibonelo. Wena unecala kubo.