Vana venyu vana vane utano hwakanaka here?
Izvozvo hazvirevi kuti vanodya zvakawanda, asi pane ivo vanodya zvokudya zvakawanda zvine utano here?
Healthy Eating
Kana uine chikafu chinokanganisa kumba, vana vako vangave vasina nzvimbo pedyo nehutano hwakanaka hwekudya iyo iyo Sarudzo yangu Plate mirayiridzo inokurudzira, kusanganisira iyo vana, zvichienderana nezera ravo:
- Idya 1 kusvika 2 1/2 makapu emichero zuva rimwe nerimwe (vana vaduku vanoda zvimwe)
- Idya 1-4 makapu emiriwo zuva nezuva
- Inwa makapu maviri kusvika kune matatu emukaka zuva rega rega (kazhinji asina mafuta-asina mafuta-pasi kune vana vane makore anenge maviri)
- Idya mafuta maviri kusvika ku7 emafuta asina mafuta kana nyama yakasvibira kana nyama, kana zvimwe zvekudya zvinobva kune Zvokudya zveMhuka neBhandi, zvakadai sehove, nyemba, peas, mazai, nezvimwewo.
- Wana hafu yezviyo zvavo kubva kumunda wose
Kutevera zvinotevera zvinorayira kudya zvinobatsira vana vako kutevera kudya kunova nezvakawanda zvekudya zvinowedzera mu fiber , zvishoma mumafuta, uye zvine calcium, iron uye mamwe mavitamini nemaminerari zvavanoda. Izvi zvinorayirawo zvinovabatsira kuti vasapedzisira vawedzerwa-calorie uye zvakakora-mafuta zvinogona kutungamirira kuhutano hwehutano nemamwe matambudziko ehutano.
Kutanga Healthy Eating Plan
Kana vana vako vasingadyi zvakanaka, unogona kuona piramidi yezvokudya sechinangwa chekusvika nekushandisa chirongwa chinorarama chekudya kuti uende ikoko:
- Ipa vana vako kamwechete kushanda kwezvibereko zuva rega rega.
- Ipa vana vako kamwe chete kushanda kwemiriwo zuva rega rega.
- Ipa vana vako imwechete kushanda kweiyo musfatisi (milk skim) kana mukaka usina mafuta (1% kana 2% mukaka) zuva rega rega kana zvimwe zvokudya zvakakwirira-calcium , saizi inogadzirwa nemukaka wakaderera.
- Itai mamiriyoni 100% mujisi wezvibereko kune umwe chete anoshumira pazuva.
- Idya zvokudya zvakawanda kumba pamwechete semhuri.
- Ipai imwechete yezvokudya zvezviyo zvezuva nezuva, zvakadai sechingwa chakazara chegorosi, oatmeal, kana zviyo zvose zvekudya zvokudya zvokudya zvekudya.
- Cook zvokudya nekubika, kubika, kana kunyorera kakawanda sezvinobvira, panzvimbo yekutsvaira.
- Gadzirira uye ushande zvokudya zvakakwana nguva dzose sezvinobvira panzvimbo yekugadzirirwa uye kuiswa mumakumbo evana anowanzowedzera mumafuta, makoriori, uye munyu , uye pasi mu fiber.
- Ipa zvikamu zvakakosha zvezvikamu kana mwana wako adya kudya uye achidya.
Sezvo vana vako vachidzidza kuita sarudzo dzakanaka uye kutanga kudya zvakanakisisa, unogona kutamira pedyo neChoice My Plate mirayiridzo, somuenzaniso, kutanga kugovera ivo 1 1/2 zvikamu zvemiriwo zuva nezuva.
Zvinogona kutora nguva, asi kuva nechirongwa chekudya zvine hutano kuchabatsira kubvisa vana vako kurega kuda kudya nyama dzekuku uye maFrance anocheka pazvokudya zvose.
Chii Chinofanira Kuziva Nezvekudya Zvokudya Zvakanaka
Kuti ubatsire vana vako nehutano hwavo hwakanaka, zvinogonawo kubatsira:
- Dzivisa kunhuvira kunogona kuita kuti mukaka uwane hutano hwakanaka, uchiyeuka mupfungwa kuti chocolate yakisi kana kuti mukaka wekuswa kwekasawa sitirobheri kazhinji kowedzera shuga uye makorikiti kumushandira mwana wako wemukaka.
- Dzivisa kushumira kana kushumira nyama dzakakangwa, dzakadai sehuku dzekuku, mbwa dzezviyo, kana hove dzehove, kanopfuura kamwechete pavhiki.
- Dzivisa kushumira kana kushumira nyama dzakakora-mafuta, dzakadai semasese, bhakoni, imbwa dzinopisa, kana bologna, kanopfuura kamwe kamwe pavhiki.
- Usapa vana vako zvinwiwa nehuwandu hwehutu hwakawedzerwa, hwakadai se sweet tea, soda, kana michero punch kana zvimwe zvinwiwa zvezvibereko zvisingasviki 100% mujisi wezvibereko.
- Dzivisa kudya zvakakurumidza uye uite sarudzo dzakanaka paunenge uchienda kundodya paresitorendi.
- Dzivisa kupa sweets nguva dzose, kuvharira mashizha, makiki, uye zvingwa zvinowanzobata, uye kupa zvikafu zvine utano pakati pezvokudya uye zvekudya.
Unobatanidza nekuita zvemuviri nguva dzose mumazuva akawanda, chirongwa ichi chokudya chine utano chinogona kubatsira vana vako kuchengetedza uremu hwehutano hwakanaka kana kutotanga kushaya uremu kana vakatova kudarika.
Sources:
Robert C. Whitaker, MD, MPH; Rachel A. Gooze, MPH; Cayce C. Hughes, MPH; Daniel D. Finkelstein, PhD, EdM. A National Survey of Obesity Prevention Practices in Head Start. Arch Pediatr Adolesc Med. 2009; 163 (12): 1144-1150.
Dhipatimendi reUnited Health Health and Human Services neDhipatimendi reMari reUnited States. 2015 - 2020 Dietary Guidelines kune vokuAmerica. 8th Edition. December 2015. Inowanika pa http://health.gov/dietaryguidelines/2015/guidelines/.