Kunze kwechikoro soda uye zvinonwiwa
Vana venyu vanonwa chii? Kunyange zvazvo mhando dzezvinwiwa dzinobvumidzwa kutengeswa muzvikoro zvinorega, dzimwe sarudzo dzakanaka pane dzimwe. Vana venyu vanoda rubatsiro kuitira kuti vaite sarudzo dzakanaka chero kupi zvingangodaro.
Soda uye Inwa Zvinyorwa Muzvikoro uye Pamba
IA USDA Smart Snacks muchikoro chekudhakwa zvinoshandiswa zvinokonzera sodha uye zvimwe zvakanyanya-calorie zvinotengeswa kuchikoro.
Dzimwe nyanzvi dzinofunga kuti mirayiridzo yacho haifaniri kuenda zvakakwana. Semuenzaniso, kunyange zvazvo mitemo inobvumira jisi risina kuwedzerwa kunonwisa, izvi zvinwiwa zvinenge zvine maoriro akawanda. Zvokudya zvekudya zvakabvumidzwa muzvikoro zvepamusoro zvine mashoma emakirori, asiwo zvinoshaikwa kudya. Kana vakarambidzwa, vechidiki vangakurudzirwa kunwa mukaka wakaderera .
Funga kusarudza yako soda ine utano hwakanaka uye kunwa mirayiridzo yemhuri yako. Vana venyu vanoda kutungamirirwa kuita sarudzo dzakanaka kana vasati vari kuchikoro kana kumusha, kusanganisira kana kutenga zvinwiwa pazvitoro uye mumaresitorendi uye paunoshanyira shamwari.
Enzanisa Kuwanana Kwekudya Zvimwe Zvevana
Enzanisa mafuta, shuga, uye makoriyori mune zvimwe zvezvinwiwa zvinowanikwa nevana vaduku. Ne shuga yakawedzerwa uye makorikori, mukaka wekukoleti haungasarudzo yakanaka. Uye kunyange zvazvo vasina mafuta, iyo Coca Cola Classic uye Minute Maid Coolers vane shuga yakawanda mavari. Kuenzanisa zvinwiwa, unogona kuona kuti mukaka wakare-mafuta, 100 muzana jisi yemichero, uye mvura ingadai iri sarudzo dzakanakisisa.
Nyaya Dzose Dzakasarudzwa Sarudzo dzevana | ||||
| Inwa | Serving Size | Fat | Shuga | Calories |
| Milk Yese | 8 oz | 8 g | 11 g | 150 |
| 2% Mushonga | 8 oz | 5 g | 12 g | 120 |
| 1% Mushonga | 8 oz | 2.5 g | 12 g | 100 |
| Skim Milk | 8 oz | 0 g | 12 g | 80 |
| Hershey's Choc Milk | 8 oz | 4.5 g | 30 g | 200 |
| Gatorade Quencher Thirst | 8 oz | 0 g | 14 g | 50 |
| Coca Cola Classic | 8 oz | 0 g | 27 g | 97 |
| Crystal Light Lemonade | 8 oz | 0 g | 0 g | 5 |
| Tropicana Healthy Kids Orange Juice | 8 oz | 0 g | 22 g | 110 |
| Diet Coke | 8 oz | 0 g | 0.1 g | 1 |
| Minute Maid Coolers | 6.7 oz | 0 g | 27 g | 100 |
| Minute Maid 100% Apple Juice | 6.7 oz | 0 g | 21 g | 100 |
| Mvura | 8 oz | 0 g | 0 g | 0 |
Batsira Vana Vako Kuita Noutano Hwakanaka Kunwa Zvisarudzo
Isa muenzaniso wakanaka uye ugadzirise sarudzo dzakanaka kune vemhuri yako kumba. Heano mienzaniso yemitemo uye mazano unogona kutevera pamwe chete:
1. Inwa mukaka : Tevera American Academy yePediatrics mazano ekukanda mazai evana:
- 1 kusvika kuzera remakore matatu: Pamusoro pemabhati maviri emukaka (mukaka wakare -mafuta pashure pemakore maviri)
- 4 kusvika kumakore gumi nemasere: Inenge mitatu inoshandiswa mumukaka wakaderera
- Makore 9 kusvika kumakore gumi nemasere (18): Makumi mana emakisi anokwana mafuta
2. Deredza muto wejusi uye ugobvumira 100 muzana pasteurized fruit juice. Kunyange zana muzana yemuchero wezvibereko ine shuga yakawanda, ine anenge zana makiriyoni paawa matanhatu. IAAP mazano anorongedzwa muna 2017 inoti:
- Zvibereko zvose zvinokurudzirwa panzvimbo yemuchero wemichero sezvavanopa fiber.
- Paunopa mwana wako mucheche, inofanira kuva 100 muzana yepamuchero wezvibereko chisinaurized uye kwete zvibereko zvekumwa. Unpasteurized juice products zvakanyanya kuora mwoyo.
- Usabvumira mwana wako kuti atakure kapu kana bhokisi rejusi zuva rese. Usapa juice panguva yokurara.
- Vana vacheche pasi pemwedzi gumi nemaviri havafaniri kupiwa jisi. Kuberekwa kunofanira kuva ndiyo chete inopa chikafu kune vacheche pasi pemwedzi mitanhatu yemakore. Vacheche vanowana mvura yakakwana kubva muchifuva kana kuti mazamu.
- Vana vaduku vane makore 1 kusvika ku3 vanofanira kunge vane maoriki mana chete pazuva (1/2 kapu).
- Vana vane makore 4 kusvika ku6 vanofanira kupedza juice yemichero kusvika mana kusvika pamatanhatu pazuva (1/2 kusvika 3/4 mukombe).
- Vana vakwegura nevechiri kuyaruka vane makore 7 kusvika ku18 vanofanira kunge vashoma maawa masere ejusi pazuva (1 kapu).
Yeuka kuti izvi hazvisi kukurudzira kunwa jisi. Izvo zvikwereti zvekusamwa zvinopfuura izvozvi. Vana vanowanzova nani pakudya michero yakazara nekudzivirira jisi rezvibereko zvachose.
3. Inwa mvura. Kurudzira mvura sechisarudzo chekutanga chekudzima nyota.
4. Dzivisa sorojari, yakanyanyisa-koriori soda soda, zvinwiwa zvezvibereko, uye zvinwiwa zvemitambo (kunze kwekuti mwana wako achiita zvekuita mumitambo panguva iyoyo).
5. Dzidzisai vana venyu nezvekushumira mashoma . Semuenzaniso, apo bhodhoro reGatorade ringareva kuti rine 50 makorikoni kuburikidza nekushanda, zvakakosha kuchengeta mupfungwa kuti kushumira kamwe kunofanirwa kuva maawa masere chete. Sezvo izvi nezvimwe zvinwiwa zvinwiwa, zvakadai sedheji inonwa iwe unogona kutenga pazvitoro zviri nyore, zvinogona kutengwa mune zvakawanda zvakakura 32-imwe kana kunyange 64-ounce servings, unogona kuwana yakawanda kemoriri kupfuura iwe unofunga kana iwe unonwa zvose chinhu.
6. Deredzai mari yaunopa vana vako iyo yavanokwanisa kushandisa muchikoro chekugadzira maitiro kana mushure mekuchikoro kutenga soda, kudya soda, uye juice.
7. Enzanisa noutano hwakanaka : Paunenge uchisarudza zvinwiwa, hausi kungotarisa makoriki uye shuga. Kuwana mamwe mavhithamini nemaminera kubva kunwa dzako kunokosha zvakare, zvakadai se calcium, vitamin D, uye vitamini A unowana kubva mumukaka uye jira rakagadzirwa nemarangi. Kana kuti vitamini C unogona kuwana kubva pazana zana mujusi wezvibereko.
8. Rega caffeine. Vana vako vanogona kuedzwa kuti vanwe caffeinated sodas, kofi, zvinwiwa zvezvinwiwa, uye kunyange yakakura-caffeine simba shots.
9. Taura nevana vako pamusoro pezvavari kunwa kuchikoro. Vabereki vakawanda vanoshamisika kuti vana vavo vari kutenga soda kana juice pakati pemakirasi kubva kumagetsi vending kana kofi munzira yekuenda kuchikoro. Kutaura nevana vako nezvekuita sarudzo dzakanaka uye zvaunotarisira kune zvavanenge vachifanira kunwa zvinogona kubatsira kuita kuti vasarudze zvinhu zvakanakisisa zvekunwa, semukaka usina mafuta uye mvura.
10. Chengetedza diary kuti uwane pfungwa yakanaka yevana vako vari kunyanya kunwa zuva nezuva. Vana vakawanda vanowana nzira yakawandisa yakawanda kubva kune zvinhu zvavanonwa, kusanganisira zviyo zvinwiwa, tei, uye soda. Bhuku rekunwa rinogona kukubatsira kuti uone kuti zviyero zvipi zvekorii mwana wako ari kuwana zuva rimwe nerimwe kubva mumukaka, juice, nezvimwe, uye nei vachiremerwa.
> Sources:
> Nhungamiro yeScreen Snacks muChikoro . USDA. https://www.fns.usda.gov/sites/default/files/tn/USDASmartSnacks.pdf.
> Heyman MB, Abrams SA. Chibereko Mucheche Mucheche, Vana, uye Vana Vachiri Kuyaruka: Mazano Azvino. Pediatrics . 2017; 139 (6). doi: 10.1542 / peds.2017-0967.