Vabereki vari kuedza kushandisa pfungwa yokuti pane zvimwe zvokudya zvinofanira kukurudzira vana vavo kuti vadye uye zvimwe zvavanofanira kudzivisa.
Pakati pezvokudya zvinowanzoonekwa sechikamu chekudya kwakanaka:
- Zvokudya zvakaderera mumafuta, mafuta akazara, uye cholesterol
- Zvokudya zvepamusoro-soro , kusanganisira zviyo zvakakwana zvezviyo, miriwo, uye michero
- Zvokudya zvinongova nehuwandu hwemashuga uye munyu
- Calcium-rich foods , kuzosangana nevana zuva rega rega calcium zvinoda
- Siri-rima zvokudya , kuzosangana nechinangwa chemwana chezuva nezuva chesimbi
Zvechokwadi, vana vanofanirawo kudzivisa zvakawanda zvezvokudya zvepamusoro-mafuta uye zvokudya zvakakwirira-calori . Vana vanoda humwe mafuta muzvokudya zvavo, asi kazhinji, anenge 30% emakoriori ezuva nezuva emuwana anofanira kubva pamafuta - akawanda ayo anofanira kunge asina unsaturated mafuta.
Zvokudya zvemafuta uye% Zuva reZuva rega rega zvinowanikwa pane zvinodikanwa zvekudya zvevanhu vakuru, kuitira kuti nhamba yakakwana yemafuta gramu iyo inowanikwa vanhu vakuru inoda zuva rega rega, iyo inenge inenge 65g, inopfuura iyo yevashanu vane makore mashanu chete inoda kusvika 1400 makoriro uye 45g emafuta zuva nezuva. Iwe unogona kushandisa shanduro yezvokudya uye% Daily Value yemafuta semufambiro paunosarudza zvokudya zvakaderera zvemafuta zvevana vako.
High-Fat Foods
Vabereki vanowanzoudzwa kuti vasarudze zvokudya zvakaderera-mafuta, asi zvingave zviri nyore kudzivisa zvimwe zvezvokudya zvakakurumbira zvemafuta izvo vana vako vangangodaro vachidya.
Nhanho yakanaka inotevera ndeyekudzidza kuti ungaziva sei kudya kwakakwirira kana kuderera mumafuta. Verenga mabhii ezvokudya uye utange kusarudza izvo zvikafu zvakaderera mumafuta.
Muzhinji, chikafu chakakosha mumafuta ose chichava 13g kana 20% Daily Value (kana kuti zuva rimwe nerimwe zvinoda) zvemafuta pane kushumira kana kupfuura. Kune rumwe rutivi, zvokudya zvakaderera-mafuta zvinowanzova neHaifa kana 5% Zuva reZvino Zvose zvemafuta kuburikidza nekushandira kana zvishoma.
Zvinowanzobatanidzwa zvezvokudya zvemafuta, izvo zvaunogona kutarisa mamwe mafuta ezasi kana kuti kudya chete nekuenzanisa, zvinosanganisira:
- Chocolate panda
- Trail mix (zvikurukuru marudzi ane chokoti chips)
- Cheese sauce
- Ricotta cheese inogadzirwa nemukaka wose kana chikamu
- Chicken pot pie
- Pie (pecan, cherry, chokoti creme, somuenzaniso)
- Mukaka wakakanganiswa (wakatapira)
- Homemade white sauce
- Ribs
- Macadamia nuts, pecans uye makhesi
- Potato saladi
- Au Gratin mbatata
- Hash mahwanda mbatata
- Cheesecake
- Sipinashi mhepo
- Bhabha dzakagadzirwa nemafrancis
Nguruve, nyama yenguruve, gwayana, turkey, uye huku inogonawo kuva nemafuta mazhinji, kunyange izvo zvinogona kuderedzwa kana iwe uchibvisa mafuta anooneka musati wagadzirira uye uchivashumira. Uyezve, pane kuvashumira zvakabikwa kana nekuwedzerwa kwechingwa - izvo zvinowedzera mafuta ezviyo zvekudya - vashandire zvakabikwa, zvakabikwa, zvakabikwa, kana zvakakangwa.
IUnited States Dhipatimendi Rezvekurima (USDA) inopa mamwe mazano ekukubatsira kusarudza nyama dzakaderera-mafuta uye huku:
- Tenga zvakakosha zvakapfurikidza nenyuchi (izvo zvichange zvine mazana mashoma emafuta), kusanganisira mazhenje emativi ose uye mazamu (ziso rose, kumusoro kumativi, pasi rose, kumativi ose), kumusoro kwepamusoro, sirloin kumusoro, chuck shoulder uye arm roasts.
- Pfekai zvakashata zvakagadzirwa nehombodo, kusanganisira nyama yenguruve yakasungwa, yenguruve yengarava, pakati nepakati, uye ham.
- Sarudza nenyuchi inenge inenge 90% yakasimama.
- Inga kutenga chikafu chisina nyama kana kubvisa ganda usati wabika nekushanda.
- Ipa vana vako vakwegura turkey, nyama yakakodzwa nyama, nyama, kana nyama dzakaderera-nyama, vachichengeta mupfungwa kuti bhalogna yenguva dzose uye salami inogona kuva nemafuta akawanda.
High-Fat Fast Foods
Hazvifananidzi kushamisika kuti vazhinji vane mafuta ekudya zvakanyanya zvokudya zvinokurumidza. Zvechokwadi, 33% yeADAA yepamusoro 100 yezvokudya zvakakora-mafuta ndeyokudya zvakakurumidza. Zvimwe zvinosanganisira:
- Egg uye masukisi ebhisiki
- Kaviri nyama hamburgers uye cheeseburgers
- Tacos
- Chicken fillet sandwiches
- Machipisi
- Milkshakes
- Nhove yehove neshizi
- Croissant, nezai, jisi, uye bhakoni
- Tuna saladi sandwich engarava
- ChiFrench chechipiri
- Zvimedu zvimedu (fried nuggets kana zvimedu)
- Nachos
- Corn dog
- Enchiladas
- Cold inodha sandwich submarine
- Onion rings
Zvechokwadi, chiyero chemafuta uye makoriyumu vana vako vanodya kana vakagara pasi kuti vadye zvokudya zvinenge zvichienderana nehukuru hwekushandira ivo vari kudya. Somuenzaniso, 12 oz Vanilla Triple Thick Shake kuMcDonald's ine 10g ye mafuta (15% Daily Value *) uye 420 makori. Kune rumwe rutivi, 32 oz version ine 26g yemafuta (41% Zuva Rinokosha) uye 1110 makoriori, iyo inenge hafu yemafuta uye maviri-chetatu yemakori ayo vana vakawanda vakwegura vanoda zuva rose.
Saizvozvowo, chirongwa chiduku chefrench chinowanikwa kuCcdonald's chine 13g mafuta (20% Daily Value) uye 250 makori. Kana iwe ukasimudza izvozvo kusvika pakurongeka kukuru, iwe uchawedzera mafuta kusvika 30g (47% Daily Value) uye makoriri kusvika 570.
Zvakajeka kubva mumuenzaniso uri pamusoro apa kuti mwana anogona kuwana madzimai ose aanoda zuva racho (uyezve mamwe) kubva pane zvakakura zveFrench fries uye kudengenyeka kukuru. Izvozvo zvinoita kuti zvive zvakakosha kuverenga kudya kwekutsanya chikafu chezvokudya paunofarira kudya kwekudya zvekutsanya uye dzidza kusarudza zvokudya zvakaderera-mafuta, kunyange iwe uri kunze kwekudya.
Kurambidza kudya kwakakurumidza pamwe chete kunogona kuvawo pfungwa yakanaka kubatsira kubvisa mwana wako kudya kwemafuta akawanda.
* Mazuva ose Maitiro anobva pane zvinodiwa nevanhu vakuru.
Sources:
> Zvokudya Zvirongwa zveHutano Vana, > American Heart Association. Yakavandudzwa musi waMay 14, 2015. > http://www.heart.org/HEARTORG/HealthyLiving/Dietary-Recommendations-for-Healthy-Children_UCM_303886_Article.jsp#.VwlbWkVVAAA.
> McDonald's USA Nutrition Facts for Popular Menu Items. http://nutrition.mcdonalds.com/usnutritionexchange/nutritionfacts.pdf.
> USDA. Mukati mePiramidhi Yokudya. Mazano ekukubatsira kuita sarudzo dzakanaka kubva kune nyama uye nyemba boka. https://www.choosemyplate.gov/protein-foods-tips.
USDA National Nutrient Database ye Standard Reference, Release 18. Zvose zvinokonzerwa (mafuta) (g) Mukati wezvokudya zvakasarudzwa paZvimwe Zvimwe Zvimwe, zvakarongwa nehuwandu hwehutano.