1 - Kodi Mwana Wanu Amadya Chakudya Chamadzulo?
Kodi madyerero omwe mumanyamula ana anu ndi otani?
Ndikutanthauza, tikudziwa kuti mapulogalamu a masana a sukulu ayenera kukhala ndi miyezo yowonjezera zakudya - ndikudandaula pamene sali - kotero kuti sayenera kudya chakudya chamasana kuchokera kunyumba monga momwe aliri ndi zakudya zokwanira?
Kafukufuku wofalitsidwa mu 2014 a Journal of the Academy of Nutrition and Dietetics anapeza kuti pafupifupi kotala limodzi la chakudya cha kusukulu chochokera kunyumba chinakumananso ndi miyeso itatu mwa magawo asanu aliwonse a chikhalidwe cha zakudya zoyenera. Izi zikutanthauza kuti 75 peresenti ya ana a sukulu akhoza kudya zakudya zopatsa thanzi zomwe amachokera kunyumba.
Ndikudziwa chinthu chimodzi chimene inu mukutsutsa - kodi ana anu amadya chakudya chamasana? Ndikuganiza kuti mwina, koma zingatenge nthawi kwa odyera kuti adziwe kusintha kwakukulu.
Koma mwinamwake simukusowa kubwereza kwathunthu pamadyerero a ana anu - ingoyesani masapu ochepa kuti mugwire chakudya chamasana.
2 - Sinthani # 1: Mkate Wonse wa Nkhosa M'malo mwa Mkate Woyera
Masangweji ndi amodzi omwe amakonda kwambiri chakudya chamasana chifukwa ndi ophweka kupanga, ovuta kunyamula, ndipo amamva bwino. Ngati mukupanga masangweji ndi mikate yoyera, ndi nthawi yoti musinthe - pitani ndi mkate wambiri kuti mupititse patsogolo zakudya za ana anu (zomwe zimafunikira kwambiri).
Pali mitundu yambiri ya mkate wa tirigu wotsalira - mkate wambewu, tirigu, tirigu kapena tirigu wambiri. chizindikiro).
Ngati ana anu amadana ndi mkate wamba, nthawi zonse muzifufuza mkate woyera wa tirigu woyera. Zimakhala zopatsa thanzi monga mkate wamba wa nthawi zonse, koma umakhala wowala kwambiri. Mwinamwake njira yabwino yolankhulira odyera odyera kuti adye mbewu zonse.
3 - Sinthani # 2: Ophika Ophika M'malo mwa Mbalame Zotentha kapena Mbewu za Chimanga
Zinthu zovuta zimayenda bwino ndi sangweji, sichoncho? Nkhumba zazikulu ngati kaloti kapena udzu winawake wodulidwa ndi pang'ono pang'ono ndi njira yabwino kwambiri yopitilira, koma ngati mwana wanu sali wokonzekera kusintha kwakukuluko, yesetsani kuphika zakudya zambewu kapena kuphika. Yang'anirani kanjira kowonongeka pamalo anu ogulitsa - kapena bwino komabe, mu gawo la zakudya zachilengedwe. Mudzapeza ophika mkate ndi mapepala opangidwa kuchokera ku mbatata, mbatata ndi zamasamba. Koma yang'anani malembawo chifukwa makina ena ali pamwamba pa sodium.
4 - Sinthani # 3: Chophika Chophika Chophika Kapena Chophika M'malo mwa Chakudya Chakudya
Chakudya chamadya chamasikati chomwe chimalowa mu sangweji chimadzazidwa ndi sodium, zopangira zosiyanasiyana zopangira, ndi mafuta odzaza. Pangani chisankho chabwino ndi kuwonjezera mapuloteni odyera ku chakudya cha ana anu ndi nkhuku yowakomera nkhuku .
Mwina monga cholowa chokha (chiwotchereni mu microwave) kapena ngati choyamba cha sangweji. N'zosavuta kupeza mabere, opanda nsalu zopanda khungu m'sitolo. Ingokuphika iwo mu uvuni, ndipo iwo ali okonzeka kupita.
Kapena, ngati mutumikira nkhuku (kapena Turkey) kuti mudye chakudya, sungani nyama yotsalayo ya chakudya chamasana.
5 - Sintha Mphindi 4: Zipatso Zatsopano M'malo mwa Chikhomo
Ana ambiri (ndi achikulire) amalephera chizindikiro pa zipatso ndi masamba ndi nthawi yabwino kukonza izo. Kutaya zopereka kapena zakudya zamphongo ndi paketi zipatso monga mchere m'malo mwake.
Zipatso zabwino ndi zabwino zimaphatikizapo mphesa zopanda mphesa, Clementines, strawberries kapena raspberries. Akhale nawo mu chidebe cholimba cha pulasitiki kotero kuti iwo asatenge squished. Zokola ndi zabwino kwambiri - mwinamwake pangani njira yanu kusakaniza ndi zoumba, mtedza, mbewu ndi ana anu omwe mumakonda kwambiri mbewu zonse za tirigu. Zikhoza kudyedwa ngati mchere pa nthawi ya masana kapena nibbled ngati chakudya chamkati cha m'mawa.
Chinanso chabwino cha mchere? Makapu otumikira osakwatira a yogurt.
6 - Sintha # 5: Madzi M'malo mwa Sugary Soft Drinks
Ma soda ndi zakumwa zina zofewa nthawi zambiri zimakhala zamakono zokhala ndi zakudya zambiri. Madzi alibe ma calories. Koma ngati mwana wanu sakonda madzi omveka, mukhoza kumanga jazz ndi zipatso zatsamba - mandimu, laimu, mavwende, lalanje, strawberries. Adventuresome ana angakonde kuwonjezera masamba ambewu kapena basil.
Ngati mwana wanu akulakalaka, ndiye mutenge botolo la madzi otsekemera ndi zokoma pang'ono. Werengani malemba mosamala, komabe, chifukwa ena 'madzi a zipatso' amasangalala ndi shuga.
Zakumwa zina zowonjezera zimaphatikizapo mkaka, soya kapena mkaka wa amondi, ndi madzi okwanira 100 peresenti.
Kupanga nsomba zonsezi zingathandize ana anu kuti azidya chakudya chamadzulo - onetsetsani kuti mutanyamula zakudya molondola komanso zakudya zosawonongeka muyenera kusungidwa kutentha koyenera mpaka nthawi ya masana.
> Chitsime:
> Hubbard KL, Ayenera A, Eliasziw M, Folta SC, Goldberg J. "Zomwe ziri muzikwama za ana: Zakudya Zabweretsedwa Kwawo." J Acad Nutrition Zakudya. 2014 Jul. 15. Kufikira pa 14 April, 2016. http://www.andjrnl.org/article/S2212-2672(14)00551-6/abstract