Piramidi yezvokudya yakanga yakurudzira vana kuti vadye zvokudya kubva kune imwe yezvikamu zvishanu zvezvokudya zuva roga roga, asi izvozvo zvakashanda chete kana iwe nevana vako muchiziva kuti mapoka ezvokudya ndeapi chaizvo.
Kid Friendly Food Groups
Kana ikasara kune vamwe vana, mapoka mashanu ezvokudya angaguma ave candy, chips, cookies, ice cream, uye soda.
Uye nokuda kwevamwe vabereki vachitsvaga kudya nekukurumidza kwevana-kugamuchirwa kudya kuti vadye vana vavo, mapoka mashanu ezvokudya angave pizza, imbwa dzinopisa, macaroni uye cheese, french fries uye chicken nuggets.
Nenzira yakanaka, mapoka mashanu ezvokudya anopa utano hwakawanda uye huri nani.
Kunyange zvazvo yakatsiviwa neImyPlate logo itsva, iyo inopa zano rokuti tinofanira kuita hafu yemapandeti edu michero nemiriwo, haishanduki chaizvoizvo pamusoro pezvokudya zveboka. Izwi reMiPlate, kusanganisira kuti unokurudzira vana vako kuti vasapinda zvikamu zvepamusoro, shandura miriwo yako, uite hafu yezviyo zvako zvizere zvizere, uye kunwa mukaka usina mafuta kana wakaderera, wakanga uri mharidzo huru ye piramidi yezvokudya zvakare.
Kunyatsonzwisisa Zvishanu Zvokudya Mapoka
Kushamisika kune vamwe vabereki nevana, zvizhinji zvezvokudya zviri pamusoro apa zvinopinda mune imwe kana kuti mapoka emapoka ezvokudya. Zvokudya zvisina kukodzera muboka rezvokudya, soda uye candy, zvinotora se discretionary makori. Zvimwe zvokudya, kunyange pizza, nemafuta eFrance anokodzera mune rimwe kana kupfuura mamwe mapoka mashanu ezvokudya.
- Zviyo: Zviyo, kunyanya zviyo zvose , zvakanaka kubva kune fiber , iron , magnesium, selenium, uye mavhitamini akawanda, kusanganisira thiamin, riboflavin, niacin, uye folate. Yakanatswa mbeu, yakadai sechingwa chena, mucheka mutsvuku, pasta yakazara yezviyo pasta haina fiber yakawanda semhando dzose dzezviyo. Zviyo zvinosanganisira zvokudya zvakagadzirwa negorosi, mupunga, oats, chibage, nebhari, nezvimwewo, zvakadai sechingwa, pasta, kudya kwekudya kwekudya kwemafuro, popcorn, tortillas, uye oatmeal. Inenge hafu yezviyo vana vako vanodya vanofanira kunge vakazara zviyo.
- Miti : Michero inowanzova yakanaka kune fiber , potasium , folate, vitamini A, vitamini E, uye vitamini C. Ramba uchifunga kuti vana vanofanira kudya miriwo yakasiyana-siyana kubva kune imwe neimwe yezvikamu 5 zvemiriwo:
- Mirima miriwo mirima
- Orange miriwo
- Dry nyemba uye mapepa
- Starchy mishonga
- Mimwe miriwo
- Zvibereko : Vana vazhinji vanoita michero, iyo inowanzova yakanaka ye potassium, fiber, vitamini C, uye folate. Kunyange zvazvo 100% yemuchero yemichero inobata sechibereko muboka iri rekudya, yeuka kuti nguva dzose nguva dzose inonaka kudya zvokudya zvakakwana.
- Dairy: Izvi zvinotsiva boka rekare rekudya remukaka ikozvino kuti mukaka we-calcium-yakasimba soy iri muboka iri. Iko boka rekudya rinokosha nekuti rinopa vana vane calcium, potasium, vitamini D , uye mapuroteni mune zvokudya zvavo. Inosanganisira mukaka, tchizi, yogurt, uye mukaka wakagadzirwa nemukaka, wakadai sekiki cream, yogurt yakagadzirwa, uye pudding yakaitwa nemukaka. Muzvizhinji, vabereki vanofanira kusarudza midziyo yakashata yemukaka isina kuwedzera shuga. Semuenzaniso, mukaka we2% unenge uri nani pane mukaka wose nechokoti kunhu.
- Mapurotini Zvokudya: Pamusoro pezvokudya uye nyemba dzakaoma, boka iri rekudya rinosanganisirawo huku, hove , mazai , uye marimu (kusanganisira peanut butter), iyo inowanzova yakanaka yeprotheni, iron, vitamini E, zinc, magnesium, uye B mavitamini, kusanganisira niacin, thiamin, riboflavin, uye B6. Kunze kwekuti iwe usarudza nyama yakaonda kana yakaderera nyama uye huku, zvokudya zveboka iri rekudya zvinogona kuvawo mamwe mafuta akawanda .
- Mafuta: Kunyange zvazvo isiri boka rekudya rechokwadi, mafuta nemafuta chikamu chinokosha chekudya kwako - zvose nekuda kwekuti unoda kudya dzimwe dzazvo uye nokuti haudi kudarika. Muzvizvarwa zvako, vana vako vanofanira kudya mafuta akawanda emafuta anonzi polyunsaturated kana monounsaturated, achidzivisa mafuta akazara, trans mafuta, uye cholesterol.
Iwe unoziva sei kuvaka chirongwa chinopa utano kubva kumapoka mashanu ezvokudya?
Sources:
United States Dhipatimendi Rezvekurima. Sarudza Plate Yangu. Zvokudya Mapoka. > https://www.choosemyplate.gov/.
Dhipatimendi reUnited Health Health and Human Services neDhipatimendi reMari reUnited States. 2015 - 2020 Dietary Guidelines kune vokuAmerica. 8th Edition. > https://health.gov/dietaryguidelines/2015/.