Iwe unopedzisira uchitenga zvokudya zvakafanana apo iwe unotengesa mabhizimusi?
Iko gorosi yako yegorosi izere nezvokudya zvine utano vana vako havangadyi kana kuti zvokudya zvisingabatsiri zvaunonyara ivo vanodya?
Kuverenga Zvokudya Mavara
Sezvaunodzidza nezvezvokudya zvine utano uye nekudzivirira kudya zvisina kudya, iwe unokwanisa kuisa zvidzidzo izvozvo kushanda paresitoro paunotenga zvokudya.
Somuenzaniso, kuenzanisa kudya kwezvakanaka mavara emaSunday D, anonyanya kunwa doro rinotapira, angakuita kuti uende kunotenga SunnyD noutano hwakanaka neCalcium kana SunnyD Reduced Sugar.
Kana iwe ungasvetuka ichi chinwiwa chemunoramusi zvachose uye uende nejisi re-calcium-yakagadziriswa yejinanisi kana iwe uine nguva yekuenzanisa mabhuku avo ezvokudya.
Zvinosuruvarisa, vabereki vanowanzomhanyira pazvitoro uye havana nguva yokuenzanisa mabhuku ezvokudya. Sezvo iyo ndiyo nzira yakanakisisa yekuwana zvikafu zvakagadzikana uye zvinyorwa zvekunakisisa zvezvokudya zvauri kutotenga, unofanira kufunga kuita rwendo rwakawedzerwa kuenda kuresitori asina vana vako kana iwe uine nguva yakawanda yekugadzira mutsara wezvokudya zvemhuri yako.
Kutenga Groceries for Kids
Muzvakawanda, zvikafu zvine utano pazvinyorwa zvako zvekutengesa zvevana zvinosanganisira:
- zvokudya zvakaderera-mafuta, uye zvokudya zvakaderera mumafuta akazara uye cholesterol
- zvakanyanya-fiber , kusanganisira zviyo zvakakwana zvezviyo, miriwo , uye michero
- Zvokudya zvinongova nemuwandu weashuga uye munyu
- calcium-rich foods , zvakadai semukaka wakaora-mafuta , kuzosangana nemwana wezuva nezuva
- midziyo yakawanda yesimbi , kusanganisira nyama yakaonda uye simbi-yakasimbiswa zviyo zvakakwana, kusangana nechinangwa chemwana chezuva nezuva chesimbi
- Zvokudya zvose kana zvichibvira, panzvimbo pekugadziriswa zvokudya zvekudya uye zvekudya zvine zvakawanda zvekushuga, mafuta (kusanganisira trans mafuta), munyu , nezvimwe zvinhu zvakawedzerwa kwavari uye zvinhu zvakawanda zvakanaka zvakatorwa, zvakadai sefiber.
Uye zvechokwadi, iwe unoda kutenga zvikafu izvo vana vako vachadya.
Kutenga chikafu chekugadzirira vana hakufaniri kureva kungotenga French fries uye nuggets nuggets, zvakadaro.
Grocery List for Kids
Zvimwe zvezvokudya zvaungangotarisa zvinosanganisira pazvinyorwa zvako zvekudya pakutengesa vana vako zvinogona kusanganisira:
- Mafuta anoderedzwa (2%), mafuta mashoma (1%), kana mukaka usina mafuta (skim) mukaka - usina chokoti kana sitirovheri kununura, izvo zvinogona kuwedzera shuga uye makorikiti kumukaka wemwana wako.
- Instant pudding (isina shuga uye isina mafuta) yaunogadzira nemukaka usina mafuta
- Mafuta asina mafuta uye asina mafuta
- Kraft Singles American Cheese 2% Milk Slices (25% calcium) kana mamwe mafuta asina mafuta kana pasi-fat cheese - chengetedza mavara kuti muwane calcium yakawanda, kunyange zvakadaro
- Iron Kids Bread - chinhu chakanaka kana mwana wenyu achida kudya chingwa chena sezvo ine calcium, fiber, uye iron yakawedzerwa.
- Nzara yegorosi nemimwe michero yose yezviyo , yakadai segorosi rose pasta, gorosi sandwich rose uye mabhesi, uye risi tsvuku
- Zvibereko nemichero - Sarudza michero yakasiyana-siyana yemichero nemiriwo zviri mumwaka uye kuti vana vako vanakidzwe, pamwe nemichero yakatanga kutemwa uye miriwo yakaomeswa yaunokwanisa kushandira nokukurumidza.
- 100% Fruit Juice - unogona kutenga zvishoma zvishoma zvemuti jisi wezvibereko, asi usatenga kutenga soda nemichero yezvibereko. Ramba uchifunga kuti kunze kwekuti chinwiwa chaunotenga chinodaro 100% juice pachirairo, saka zvichida haisi yemvura 100%, iyo inodzinga maitiro akawanda anozivikanwa, kusanganisira mhando dzakawanda dzeCapri Sun, Hi-C, Kool Aid, neHawaiian Punch, nezvimwewo.
- Minute Maid Kids + kana kuti Tropicana Healthy Kids juice orange - kuwedzera ku vitamini C, folate, uye potassium, maronda aya ejinamisi ane mamwe calcium, vitamini A, B1, D, uye E, kupfuura mamwe akawanda mabhii.
- Chikafu chekudya - Gadzira zviyo zvinotapira uye tsvaga zviyo zvezviyo zvakakwana nemavhithamini akawanda nemaminera panzvimbo panzvimbo, zvakadai se Total, Multi-Grain Cheerios, Girasi Yakasikwa Yakakoshwa Gorosi Spoon Size, Kiragg's Mini-Wheat, kana Total Raisin Bran, nezvimwewo.
- Peter Pan Plus Peanut Butter - ine iron yakawanda uye yakawanda mavhithamini nemaminerari kupfuura mamwe mavara epeanut butter
- Imbwa dzinopisa - kutenga mazana-mafuta-siyana, akadai seOscar Mayer Light Beef Franks kana kuti Hebrew National Kosher Reduced Fat Beef Frank, imbwa dzinopisa zvisina mafuta, huku kana imbwa dzinopisa, kana imbwa dzinopisa zvinodhaka. Ramba uchifunga kuti imbwa dzinopisa dzinogona kuva dzakanyanya mumunyu uye nitrates, saka iwe ungasada kutendera vana vako kuti vadye nguva dzose.
- Zvokudya zvakasviba nehukuku - kusanganisira zvakakora zvakanyanyisa kudyiwa nemombe, zvakashata zvakakosha zvegorosi, nyama yakawanda yakasvibirira nyama, nyama dzisina ngozi dzenyama, uye mazamu asina kuchena asina nyama isina kuchena.
- Zvokudya zveLuncheon - sean turkey, nyama yakakodzwa nyama, ham, kana kuti pasi-fat fat lunecon meat.
- Canned light tuna tuna, iyo inofungidzirwa kuti ine zvishoma ye mercury kupfuura albacore ('white') tuna. Uye yeuka nekuda kwezvinoveve hove uye mercury nyevero , unofanira kutarisa nekugadzirisa kushandiswa kwehove yemwana wako muduku.
- Mafuta nemafuta - mafuta e-canola, mafuta emaorivhi, maorivhi, margarine, mafuta-mafuta mayonnaise
- Mafuta asingasviki kana pasi-e-saladi akapfekedzwa - izvo zvinogona kushandiswa sechidimbu chezvibereko nemiriwo.
- Healthy Snacks - air-popped kana chipukone chidiki, Graham mapundu, No-calori inwa zvinosanganiswa, mbeu nemiti, maapuloauce, michero yemaginha mumusi kana mvura, mazambiringa akaomeswa, pretzels, zviputi zvakabikwa
Usatenga Grocery List yevana
Sezvo zvakakosha sezvinoitwa nemidziyo yekutengesa ingava yekutengesa yaunobva kunze kwekutenga ngoro yako.
Mukuwedzera kune zvinwiwa zvezvibereko uye soda, paunenge uchitenga zvekudya, unofanirwa kutamba kutenga:
- mafuta akazara mazai emisi
- bologna uye salami, iyo ine mafuta akawanda kupfuura dzimwe nyama
- nyama inogadzirwa nehuwandu munyu
- shark, swordfish, mambo mackerel, uye tilefish - iyo ndiyo hove dzine mazinga akawanda e mercury uye haifaniri kudyiwa nevana vaduku.
- kupfupisa, boroti, kana kuti margarini, iyo inogona kuva yakakora mumafuta akazara uye / kana kutengesa mafuta.
- Zvokudya zvine shuga yakawedzerwa, zvinogona kuonekwa kuburikidza nokutarisa muzvinyorwa urongwa hwehuga, shura yegorosi, high-fructose corn syrup, molasses, nezvimwewo.
- inopedzisira ine yakawanda yeakoriyumu kubva mune shuga uye / kana mafuta, kusanganisira mbatatisi chips, donuts, cookies, uye candy.
Chinonyanya kukosha, usapedza kutenga zvinotengesa zvinofanana nezvokudya zvinokurumidza pamba, zvakadai se pizza yakagadzirwa, mafriji eFrench, imbwa dzinopisa, huku, naga, soda, uye soda, nezvimwewo.
Sources:
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/.