Vabereki vakawanda vanonzwisisa kuti miriwo inofanira kuva chikamu chinokosha chekudya kwevana vavo nokuti miriwo inowanikwa zvakanaka, mavhitamini, nemaminera. Zvinosuruvarisa, vabereki vazhinji vane nguva yakaoma zvikuru kuti vana vavo vadye zvishoma kana pane mimwe miriwo nguva dzose.
Ndezvipi Zvokudya Zvizhinji Zvinofanira Kudya Vana?
Isu tose tinoziva kuti vana vanofanira kudya miriwo yavo.
Asi ndeapi mimwe miriwo inofanirwa kuti vana vadye zuva nezuva?
Kune nguva dzose maive nemitemo yakawanda ye 3-5 'servings' yemiriwo zuva rega rega, asi Sarudzo yangu Plate mirayiridzo inopa zvakawanda zvakanakira mazano maererano nemakore emwana wako ndeapi:
- 2-3 vane makore (vaduku) - 1 kusvika 1 1/2 makapu emiriwo zuva rega rega
- Vana vane makore 4-8 - 1 1/2 kusvika 2 1/2 makapu emiriwo zuva rega rega
- Vakomana 9-13 vane makore - 2 kusvika ku 4 makapu emiriwo zuva rega rega
- Vakomana vane makore 9-13 - 2 1/2 kusvika 4 makapu emiriwo zuva rega rega
- 14-18 vasikana vemazana emakore - 2 1/2 kusvika 4 makapu emiriwo zuva rega rega
- Vakomana 14-18 vane makore - 3 kusvika ku 4 makapu yemiriwo zuva nezuva
Sei uwandu hukuru hwakadaro pazera rimwe nerimwe?
Ndiko kuti mimwe miriwo yevana vako inofanirwa kudya, sezvimwe zvakawanda zvekudya zvine zvakawanda zvokuita nehutano hwemwana wako. Mwana anoshingaira ari kupisa zvinowedzera makori inoda mimwe miriwo uye zvimwe zvokudya kune mwana asina kushanda.
Iyo Sarudza MyPlate Daily Checklist inogona kukubatsira iwe kuti uwane chirongwa chezuva nezuva chekudya, kusanganisira mamiriyoni emakwenzi ako vana vanofanira kudya, zvichienderana neanorori yepamusoro.
Kudya Miti
Asi chii chinokosha sekapu yemiriwo?
Maererano neUnited States Dhipatimendi Rezvekurima, 'kazhinji, 1 kapu yemashizha yakasvibirira kana akabikwa kana yemiriwo yemuriwo, kana kuti 2 makapu emashizha emashizha akasvibiswa anogona kuonekwa se 1 kapu yeboka rezvirimwa.'
Kana iwe uchiri kuda kufunga maererano ne "servings", yeuka kuti umwe anoshumira akaenzana nehafu yekombe yemukaka kana yakabikwa, 1 mukombe yakasvibirira, miriwo mashizha, kana 1/2 mukombe yakabikwa kana mhasita yakakangwa kana nyemba.
Uye kushandiswa kwevana vaduku kunyange vaduku, nevana vaduku vanoshumira vachienzana ne1 1/2 yevanhu vakuru vanogara vashumiri.
Pamusoro pekudya miriwo zuva rega rega, vana vako vanofanira kuedza kudya zvakasiyana-siyana zvemajero emuchero muruvara (broccoli, miriwo, sipinashi, romaine lettuce), marangi emarimi (makaroti, dzungu, mbatata, nguva yechando) mishonga yemashizha (corn, green peas, white mbatata), nemimwe mishonga (cauliflower, celery, makomk, tomato, zucchini) vhiki imwe neimwe.
Kuwana Vana Kudya Mimwe Micheu
Saka unoita kuti vana vako vadye mimwe miriwo? Nyanzvi nyanzvi dzinokurudzira kutanga kubva nekupa mwana wako wekare nechechecheche mhando dzakasiyana dzezvibereko nemiriwo. Inogonawo kubatsira:
- Isa muenzaniso wakanaka nekudya miriwo iwe pachako.
- Ipa pasi-pasi mafuta ehudhi nekupfeka uye mamwe mazamu sechikamu chemiriwo.
- Sakanidza mimwe miriwo ine zvokudya izvo mwana wako atozvifarira, zvakadai sekachira pa pizza, zvinyorwa mumuchero wepaghetti, kana kusanganiswa mune casserole kana soup.
- Itai kuti vana venyu vawedzere miriwo yavo kana kuti vashanyire murimisi wemusika kuti vatenge mishonga itsva.
- Ipa miriwo yakasvibirira, yakadai sevana vana karoti, sehove.
- Ipa zvakawanda zvisarudzo, kupa zvishoma zvekushandira pakutanga, uye uchengete mupfungwa kuti vamwe vanodya vanokanganisa havazoedzi miriwo mitsva kusvikira vangaiona padheta yavo 10 kana kupfuura.
Vegetables Poll
Vana Vanodyisa uye Vana Vechidiki Chidzidzo kamwe chete chakawana kuti 'nemwedzi gumi nemashanu, fries yeFrance nedzimwe mbatata yakabikwa ndizvo zvinowanzoshandiswa miriwo.' Izvi zvinopesana nehuwandu hunoti vana vanodya mhando dzakasiyana siyana yemiriwo.
Ko chiFrench chinopisa zvinonaka zvemwana wako here kana kuti iye oga chete anodya?
Ndezvipi zvinomera mwana wako anodya kakawanda?
> Sources:
Center for Nutrition Policy uye Promotion. Zvibereko zvinoshamisa ... Mishonga yakasiyana-siyana.
Pasiatric Basics. Zvokudya Zvokufunga. Ndezvipi vana nevana vaduku vanodya zvechokwadi? Fall 2004. Number 108.
USDA. Sarudza Plate Yangu. Zvose nezve Vegetable Group.