Unogona kuedza kuva nechokwadi chokuti mwana wako haasi kudya shuga yakawandisa kuburikidza nekuita zvinhu zvakafanana nekudzikisa kuti yakawanda jisi raanonwa uye kuchengeta kushandiswa kwemashuga kune imwe nguva-in-a-time-treat. Asi iwe uri kuchengeta mazamu here kuti munyu waanodya zvakadini, zvakare?
Vanenge makumi mapfumbamwe nezana vevana vechikoro-vemazuva ano vari kudya zvakanyanya zvakanyanya sodium iyo yakareba kwazvo iyo inorayirwa mazinga, maererano nemushumo weCenters for Disease Control uye Prevention (CDC) yakabudiswa munyaya yaNovember 2016 ye Journal of the Academy yeZvirongwa uye Dietetics .
Kushandisa data kubva ku2011-2012 National Health uye Nutrition Examination Survey, vatsvakurudzi veCDC vakaongorora kudya kwevana vanopfuura 2 100 vari pakati pemakore 6 ne18 uye vakawana kuti mavhareji ewandu ezvokudya zvinoshandiswa nevana zuva roga roga aishamisa 3256 milligrams , kwete kusanganisira munyu wakawedzerwa patafura. (Inokurudzirwa zuva rimwe nerimwe ye sodium yevana yakasiyana kubva pa1 900 mg / zuva kusvika ku 2,300 mg / zuva, zvichienderana nezera.)
Chikonzero Nei Muori Wakawanda Wakaipa Kwavana
Nepo vabereki vakawanda vane shuga pamharapara yavo nokuti vakanzwa nezvekusava nehutano hwehupenyu hwekudya shuga yakawanda, yakadai sehuwandu hwekuwedzera kwehutano uye chirwere cheshuga, vangave vasingazivi kuti vana vakawanda vanonzi vanowana yakawandisa yakawanda yemunyu mu kudya kwavo.
Kunyanya kuwanda kweyamuviri muvana kunobatanidzwa nepamusoro-soro yeropa, iyo inogona kukonzera njodzi yechirwere chemwoyo uye kurohwa mushure mehupenyu. (Zvinotyisa ndezvokuti mutsara weCDC wakawana kuti anenge 1 pa9 vana vakatosimudzira kudzvinyirira kweropa.) Kudya-mishonga yemunyu yakave yakabatanidzwa nehutano hwehuduku , uye vana vanodya zhinji yemunyu vave vanonzi vanokwanisa kunwa zvinwiwa yakakura mune shuga uye makorikori, ayo anowedzerawo mungozi yekuneta.
Zvingaitwa nevabereki kuti vatarise vana veMunyu
Kunyange zvazvo zvokudya zvakanyanya-munyu zviri kwose kwose, kunyanya muzvokudya vana vanoda (kufanana ne pizza uye kutonhora kunotonhora uye fries), mashoko akanaka ndeokuti pane zvakawanda izvo vabereki vanogona kuita kuderedza muwandu wemunyu mune zvekudya kwevana. Uye nokukurumidza iwe uchizviita, zviri nani: zvidzidzo zvakaratidza kuti vana nevana vanoda kuchiva munyu vane zvakawanda zvekudya izvo zvinoratidzirwa mune zvekudya kwavo, izvo zvinoreva kuti vashoma iyo sodium vanodya, zvishoma ivo vanofanira kutora izvo zvokudya zvakakwirira-sodium.
Heano mamwe mazano ari kumusoro ekuderedza huwandu hwemunyu mune zvekudya kwemhuri yako:
Verenga iyo mavara ekudya. Iva nechokwadi chekuverenga mabhii ezvokudya zvinoenderana nehuwandu hwe sodium. Kunyange zvokudya zvakadai sechingwa kana pasta muteu zvinogona kutakurwa nomunyu, uye kunogona kuve nekusiyana kwakakura mumutengo we sodium mune rimwe maringe kune imwe. Nguva dzose maenzanidza, uye sarudzai zvingasarirwa munyu. Uye pose pazvinenge zvichibvira, sarudza zvokudya zvitsva kana zvechando pamusoro pezvokudya zvakagadzirwa kubva kune avo vanoita kunge vane yakawanda ye sodium. (An bonus yakawedzerwa: Kutenga zvinotengeswa nevana vako vekuchikoro uye kuvadzidzisa kuverenga mabhuku ndeimwe yenzira dzakanakisisa dzekuita kuti utano hwakanaka huchagara hupenyu hwose.)
Kumbira pamusoro pemunyu. Kutora zvimwe zvekutora? Pane chikonzero nei vazhinji vekudya zvekudyira vachiravira zvakanaka zvakadaro: munyu. Paunotenga kudya kwakagadzirirwa, bvunza ruzivo rwekudya uye uchengetedze ndiro dzakaderera mu sodium.
Cherechedza iyo sodium muvana vako vanofarira kudya. Dare reCDC rakawana kuti gumi chete zvezvokudya zvakagadzirwa zvinenge makumi mashanu kubva muzana zvevana vana 'sodium. Zvokudya izvi zvaisanganisira vana vechidiki-vaifarira sepa pizza, sandwiches (kusanganisira burgers), kutora kunotonhora, mahwanda akavhenganiswa eMexican, soda, zvokudya zvinonaka, chezi, huku, uye mukaka wakajeka (izvo zvinowanzoita sodium).
Chengetedza kudya uku kunofadza kune dzimwe nguva kubata, uye ita yako soro-sodium zvinyorwa kumba sezvaunokwanisa.
Iva nehuwandu hwakawanda, hushoma munyu. Paunenge uchibika pamba, ita kuti uwedzere kuwanda kwenguva yakawanda yaunoshandisa, yakadai segoriki nemiti inonhuwira, uye ucheke pamunyu. Shandisa zvinoshandiswa zvitsva pose pazvinenge zvichiita uye usapedza kushandisa mapurati akagadzirirwa eiri, bhinzi, uye zvimwe zvekudya zvakagadzirwa nemunyu mumidziyo yako. Ita zvipfeko uye michero kubva pakutanga uchishandisa yako seasonings.