Iyaye suna amfani dashi da ra'ayin cewa akwai wasu abincin da ya kamata su karfafa 'ya'yansu su ci da sauransu kuma su guje wa.
Daga cikin abincin da ake yawan la'akari da su zama wani ɓangare na abinci mai kyau:
- Abincin da ba su da kima, kitsen mai, da cholesterol
- Abincin fiber , ciki har da abinci na gari, kayan lambu, da 'ya'yan itatuwa
- Abincin da ke da adadin sukari da gishiri
- Abinci mai arziki da abinci , don saduwa da bukatun yara a kowace rana
- Abinci mai arziki mai arziki , don saduwa da bukatun yara a kullum don baƙin ƙarfe
Tabbas, ya kamata yara su guje wa yawan kayan abinci mai girma da abinci masu adadin kalo . Yara suna buƙatar wasu ƙwayoyi a cikin abincin su, amma a general, kawai kimanin kashi 30 cikin 100 na adadin kuzari na yaro ya kamata ya zo daga mai - mafi yawan abin da ya kamata ya zama mai fatattaka.
Abincin abinci da% Adadin Ranar yana dogara ne akan bukatun manya, don haka yawancin ƙwayar mai da mai girma wanda ake bukata a kowace rana, wanda shine kimanin 65g, ya fi na dan shekaru biyar wanda kawai yana bukatar kimanin calories 1400 da 45g na mai a kowace rana. Kuna iya amfani da lakabin abincin da% Daily Value for mai abu mai jagorantarwa lokacin zabar abinci mai ƙananan ga yara.
High-Fat Abincin
Iyaye sukan gaya wa iyaye su zabi abincin mai-mai, amma zai iya sauƙi don kauce wa wasu kayan abinci masu girma mai yalwar da 'ya'yanku suka riga sun ci.
Kyakkyawan mataki na gaba zai zama koyon yadda za a gane abincin da ke da ƙananan ko maras kyau. Karanta alamun abinci kuma ka fara zabar abincin da ke da ƙananan mai.
Gaba ɗaya, abincin da yake da cikakken tamanin zai zama 13g ko 20% Darajar Daily (ko bukatun yau da kullum) na kitsen ta hidima ko fiye. A gefe guda, abinci mara kyau mai yawa zai kasance kusan 3g ko 5% Darajar Daily na maiɗa ta aiki ko žasa.
Abincin mai-mai-girma mai yawan gaske, wanda zaka iya nemo ƙananan ƙwayoyin miki don ko kawai ku ci a gyare-gyare, sun haɗa da:
- Chocolate candies
- Trail Mix (musamman iri dauke da cakulan kwakwalwan kwamfuta)
- Cikali miya
- Cikakken Ricotta tare da madara ko madara madara
- Chicken tukunya kek
- Kayan (pecan, ceri, cakulan creme, alal misali)
- Rawanin gishiri (sweetened)
- Na gida farin miya
- Ribs
- Kayan da ake yi wa Macadamia, pecans da cashews
- Dankali salatin
- Au Gratin dankali
- Hash dankali dankali
- Cikakke
- Alayyafo rami
- Gasa wake tare da fice
Naman sa, naman alade, rago, turkey, da kaza kuma suna da kitsen mai yawa, kodayake wannan zai iya rage idan ka datse kayan da ake gani a gaban shirya da kuma bauta musu. Har ila yau, a maimakon bautar da su da soyayyen abinci ko tare da karin burodi - wanda zai kara yawan abincin mai cin abinci - bauta musu da zare, gurasa, Boiled, ko goge.
Ma'aikatar Aikin Noma ta Amurka (USDA) ta ba da wasu ƙarin shawarwari don taimaka maka ka zabi nama da kaji maras mai kyau:
- Sayi kashin naman sa (wanda zai sami kima mafi yawan kitsen), ciki har da tsalle-tsalle da tsalle-tsalle (zagaye na ido, zagaye, zagaye na kasa, zagaye baki), nesa, sirloin, chuck kafada da hannu.
- Cook da mafi kyau naman alade zabi, ciki har da alade loin, naman alade tenderloin, cibiyar loin, da kuma naman alade.
- Zabi nama mai naman ƙasa wanda yake akalla 90% durƙus.
- Ko saya sassaccen kaza marar fata ko kuma cire fata kafin cin abinci da hidima.
- Ka ba 'ya'yanka karan turkey, naman naman gishiri, naman alade, ko wasu abincin mai ganyayyaki, suna tuna cewa bologna da salami na yau da kullum zasu iya samun karin mai.
Abincin Gudanar Da Fat-Fat
Ya kamata ba abin mamaki ba cewa yawancin kayan abinci mai girma ne abinci mai sauri. A gaskiya ma, kashi 33 cikin dari na kayan abinci na Amurka da aka fi girma a cikin USDA shine abinci mai sauri. Wasu sun haɗa da:
- Gurasa da bishiyoyi na tsiran alade
- Sauran hamburgers da nama guda biyu da cakulan nama
- Tacos
- Sandwiches 'ya'yan kaji
- Fries Faransa
- Milkshakes
- Kifi tare da cuku
- Kara, tare da kwai, cuku, da naman alade
- Tuna salad submarine sandwich
- Gwangwani na katako na Faransa
- Chicken guda (soyayyen nuggets ko tube)
- Nachos
- Masara karnuka
- Enchiladas
- Cold cuts submarine sanwici
- Albasa
Hakika, adadin kitsen da adadin kuran da yaranku ke cinye lokacin da suke zaune don azumi abinci zai dogara ne akan irin girman da suke ci. Alal misali, Nauyin Mai Girma 3 na Vanilla guda uku a McDonald's yana da 10g na mai (15% Adadin Ranar *) da kuma adadin kuzari 420. A gefe guda kuma, sautin 32 yana da 26g na mai (41% Daily Value) da 1110 adadin kuzari, wanda kusan rabin rabi da kashi biyu cikin uku na adadin kuzari da yawancin yara suke bukata a duk rana.
Bugu da ƙari, ƙananan ƙwayar kaya a kasar McDonald na da 13g na mai (20% Daily Value) da calories 250. Idan kayi hakan zuwa babban tsari, zaka kara yawan mai zuwa 30g (47% Daily Value) da calories zuwa 570.
A bayyane yake daga misalai na sama cewa yarinya zai iya samun kusan dukkanin kitsen da yake buƙata don rana (sa'an nan kuma wasu) kawai daga wani babban tsari na fries da kuma babban girgiza. Wannan ya sa ya zama da muhimmanci a karanta adadin abinci mai gina jiki mai sauri a gidajen abinci mai abinci mai sauri da kafi so sannan kuma ka koyi zabar abinci mara kyau, ko da idan ka ci abinci.
Yin iyakokin abincin gaggawa gaba ɗaya zai iya kasancewa kyakkyawar ra'ayi don taimakawa wajen rage yawan abincin da yaronku ke ciki.
* Yalwalin yau da kullum suna dogara ne akan bukatun manya.
Sources:
> Abubuwan da ake ci na abinci don yara lafiya, > Ƙungiyar Zuciya ta Amirka. Updated May 14, 2015. > http://www.heart.org/HEARTORG/HealthyLiving/Dietary-Wa'idoji-for-Shine-Children_UCM_303886_Article.jsp#.VwlbWkcVAsA.
> Maganin Abinci na McDonald na Amurka don Fahimtar Abubuwa na Menu. http://nutrition.mcdonalds.com/usnutritionexchange/nutritionfacts.pdf.
> USDA. Cikin Abincin Abincin. Tips don taimaka maka ka yi zabi mai kyau daga ƙungiyar nama da wake. https://www.choosemyplate.gov/protein-foods-tips.
Cibiyar Nazarin Kasuwanci na USDA na Standard Reference, Release 18. Total lipid (mai) (g) Abinda ke ciki na Abincin Zaɓaɓɓu ta Kayan Gida ɗaya, an tsara su ta hanyar abun ciki mai gina jiki.