Ungadla neziphuzo ezinoshukela - izingane

Ukukhethela izingane zakho ukudla okulula neziphuzo kungaba nzima. Kunezinketho eziningi. Okuphilile enganeni yakho kungaxhomeka kunoma yiziphi izimo ezithile zezempilo ezinazo.

Izithelo nemifino yizinqumo ezinhle zokudla okulula okunempilo. Zigcwele amavithamini, azinawo ushukela noma i-sodium. Ezinye izinhlobo zokuqhekeka noshizi nazo zenza ama-snacks amahle. Okunye ukukhetha okunempilo kokudla okulula kufaka:

• Ama-apula (omiswe ngaphandle koshukela abengeziwe noma asikiwe emaceleni)
• Ubhanana
• Trail hlanganisa omisiwe namantongomane angenawo usawoti
• Izithelo eziqoshiwe zifakwe ku-yogurt
• Imifino eluhlaza nge-hummus
• Izaqathe (izaqathe ezijwayelekile zisikwa zibe yimichilo ukuze kube lula ukuhlafuna, noma izaqathe zezingane)
• Qhwaya uphizi (ama-pods ayadliwa)
• Amantongomane (uma ingane yakho ingezwani)
• Izinhlamvu ezomile (uma ushukela ungekho ohlwini lwezithako ezimbili zokuqala)
• Ama-Pretzels
• Ushizi wentambo

Faka ukudla okulula ezitsheni ezincane ukuze kube lula ukuthwala ephaketheni noma ubhaka. Sebenzisa iziqukathi ezincane ukusiza ukugwema izingxenye ezinkulu ngokweqile.

Gwema ukudla okulula "okungenamsoco" njengama-chips, uswidi, ikhekhe, amakhukhi no-ayisikhilimu nsuku zonke. Kulula ukugcina izingane zikude nalokhu kudla uma ungenakho endlini yakho futhi zingukudla okukhethekile esikhundleni sento yansuku zonke.

KULUNGILE ukuvumela ingane yakho ukuthi idle ukudla okungenampilo ngezikhathi ezithile. Izingane zingazama ukweqa ukudla okungenampilo uma zingavunyelwe ukuthi zithole lokhu kudla. Isihluthulelo ibhalansi.

Ezinye izinto ongazenza zifaka:

• Faka isitsha sakho sikaswidi ngesitsha sezithelo.
• Uma unokudla okufana namakhukhi, ama-chips noma u-ayisikhilimu endlini yakho, kugcine lapho kunzima ukukubona noma ukukufinyelela khona. Hambisa ukudla okunempilo uye phambili kwephryisi kanye nesiqandisi, ezingeni leso.
• Uma umndeni wakho ungadla ubukele i-TV, faka ingxenye ethile yokudla esitsheni noma epuletini kumuntu ngamunye. Kulula ukudla ngokweqile kusuka ephaketheni.

Uma ungenaso isiqiniseko sokuthi isidlo esilula sinempilo, funda ilebuli yamaNutrition Facts.

• Bheka eduze usayizi wengxenye kwilebula. Kulula ukudla ngaphezu kwalesi samba.
• Gwema ukudla okulula okubala ushukela njengenye yezithako zokuqala.
• Zama ukukhetha ukudla okulula ngaphandle kweshukela noma i-sodium eyengeziwe.

Khuthaza izingane ukuthi ziphuze amanzi amaningi.

Gwema ama-sodas, iziphuzo zemidlalo, namanzi anephunga.

• Iziphuzo ezinomkhawulo ezinoshukela ongeziwe. Lokhu kungaba nama-khalori aphezulu futhi kunganikela ekuzuzeni okungafuneki kwesisindo.
• Uma kudingeka, khetha iziphuzo ezinoswidi bokuzenzela (ezenziwe ngabantu).

Ngisho ama-juice ayi-100% angaholela ekutholeni isisindo esingathandeki. Ingane ephuza i-12-ounce (360 milliliters) ijusi le-orange nsuku zonke, ngaphezu kokunye ukudla, ingathola kuze kufike kumakhilogremu ayi-15 ngokweqile (7 kilograms) ngonyaka ngaphezu kokuzuza kwesisindo kusuka emaphethini wokukhula okujwayelekile. Zama ukunciphisa amajusi neziphuzo ezinamanzi ngamanzi. Qala ngokungeza amanzi amancane kuphela. Bese ukhulisa kancane inani.

• Izingane, ezineminyaka engu-1 kuya ku-6 ubudala, akufanele ziphuze ama-ounces angaphezu kuka-4 kuye kwayi-6 (120 kuya ku-180 milliliters) ka-100% wezithelo zezithelo ngosuku.
• Izingane, ezineminyaka engu-7 kuya kwengu-18, akufanele ziphuze ama-ounces angaphezu kuka-8 kuye kwayi-12 (240 kuya ku-360 milliliters) wejusi yezithelo ngosuku.

Izingane, ezineminyaka emibili kuya kwengu-8, kufanele ziphuze cishe izinkomishi ezi-2 (480 milliliters) zobisi ngosuku. Izingane ezindala kuno-8 kufanele zibe nezinkomishi ezi-3 (720 milliliters) ngosuku. Kungasiza ukuphaka ubisi ngokudla namanzi phakathi kokudla nangokudla okulula.

• Ubungako bokudla okulula kufanele kube usayizi olungele ingane yakho. Isibonelo, nikeza uhhafu webhanana kumuntu oneminyaka emibili futhi ubhanana ophelele uneminyaka eyishumi.
• Khetha ukudla okune-fiber eningi nosawoti ongeziwe noshukela.
• Nikeza izingane izithelo, imifino nokudla okulula okusanhlamvu esikhundleni samaswidi.
• Ukudla okunoshukela ngokwemvelo (njengama-apple tincetu, ubhanana, upelepele wensimbi, noma izaqathe zezingane) kungcono kunokudla neziphuzo eziqukethe ushukela owengeziwe.
• Nciphisa ukudla okuthosiwe njengamafriji aseFrance, amasongo anyanisi, nokunye ukudla okulula okuthosiwe.
• Khuluma nesazi sokudla okunempilo noma umhlinzeki wezokunakekelwa kwezempilo womndeni wakho uma udinga imibono ngokudla okunempilo komndeni wakho.

UMarcdante KJ, uKliegman RM. Ukukhuluphala ngokweqile. Ku: UMarcdante KJ, uKliegman RM, ama-eds. UNelson Essentials Pediatrics. Umhlaka 8. IPhiladelphia, PA: Elsevier; 2019: isahluko 29.

Amapaki EP, Shaikhkhalil A, Sainath NA, Mitchell JA, Brownell JN, Stallings VA. Ukondla izingane ezinempilo, izingane kanye nentsha. Ku: Kliegman RM, St Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. Incwadi kaNelson Yezingane. Umhlaka 21. IPhiladelphia, PA: Elsevier; 2020: isahluko 56.

UThompson M, uNoel MB. Ukudla okunomsoco nomuthi womndeni. Ku: Rakel RE, Rakel DP, ama-eds. Incwadi Yezokwelapha Yomndeni. Umhlaka 9. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 37.