Ukuba ukutya okungenamsoco kunye nokutya okukhawulezileyo kubini amaqela okudla okuthandayo, kufuneka kubekho ixesha lokugqiba ukutya okutsha. Ngaphandle kokunikela encinci kwindlela yokutya, ukutya okuninzi okungafunekiyo kunye nezinto zokutya okukhawulezileyo ziqulethe iindleko eziphezulu ze-sodium kunye nezinye izithako ezithintela impilo yakho yengane.
Nazi izidlo ezine eziphambili ezinokuthi zenze igalelo kwimicimbi echaphazelekayo yempilo:
1. Soda
Nangona i-sodas ikwazi ukunambitha kakuhle kwaye ivelise amandla amaninzi, enye yezinto ezidliwayo ezingenamsoco ngaphandle kwayo. Ukupakishwa kweswekile kunye nezongezelelo ezenza okubi ngaphezu kokulungileyo.
I-sodas ezidumile - kunye neziphuzo zamandla-ziyancwitshwa nge-syrup ye-fructose ye-corn kunye ne-phosphoric acid, engakhokelela ekulahlekeni kwethambo. I-soda yesilinganiso ingaba neetayipuni eziyi-10 zeshukela nge-12-ounce.
Uninzi lwe-sodas luqukethe i-caffeine, into evuselelayo enokuba nemiphumo emibi. Enyanisweni, iziphuzo zamandla ezinombane ziqulethe ngamanqanaba aphezulu e- caffeine kubantwana .
Uphando lubonisa ukuba kwisiselo ngasinye esiphuzo esilulayo sisetyenziswe ngosuku, umngcipheko wobunzima obuntwini bunyuselwa ngama-60 ekhulwini.
I-sodas yokutya ayinempilo. Uphando ludibanise ukusetyenziswa kwe-soda usetyenziso lobungozi kwingozi enkulu yokuhlaselwa yintliziyo kunye nesifo. I-asidi ye-citric, efunyenwe kwi-sodas ezininzi, inokubangela ukuba amazinyo agule phantsi kwii-cores zabo-ingakumbi kulabo abaphuza ama-sodas rhoqo.
Eminye indlela ephilileyo, phuza amanzi kunye ne-splash yesiphumo sawo ngokwenene. (Ukuba unandipha isiphuzo esisodwa ngexesha elilodwa njengokhathalelo olukhethekileyo, khetha i-soda ye-organic kunye neshukela langempela ushukela.)
2 Burgers Fast Food
Umgudu osheshayo ovela kwimenyu yexabiso lokutya ngokukhawuleza unikeza ukulungiswa kwekharori ngokukhawuleza kwintombazana eninzi, kodwa inani leekhalori kunye ne-sodium kuloo burger ziyaxakazela.
Ngokomzekelo, iBacon Clubhouse Burger yaseMcDonald iqulethe iikholori ezingama-740 kunye ne-1480 milligram ye-sodium. Ikota ye-pounder neeshizi iqulethe ama-calories ama-540, ama-40 grams weenqatha kunye ne-1330 i-milligram ye-sodium-kwaye awanakubali ukucwenga okanye isiselo.
Ukuba umntwana wakho akafuni ukugqithisa ukumisa kwindawo yokuthanda ukutya ngokukhawuleza, unokukhetha izinto ezisuka kwimenyu yokukhetha efanelekileyo yokudlela. Okona kuncinci, thetha ngokukhetha i-burger eyisiseko ukunqumla amaninzi amanqatha kunye neekhalori ezingaphezulu.
3. iFrench Fries
Dweba i fries, nayo-ingumthombo wamatye azalisiweyo kunye nokugqithiswa kwe-sodium. Umyalelo oqhelekileyo wefries ukusuka kwi-Burger King iqulethe iipesenti ezingama-22 zexabiso eliphakanyisiweyo lemihla ngemihla ye-sodium kunye nama-26 ekhulwini kwindleko ephakanyisiweyo yansuku zonke.
Khuthaza umntwana wakho ukuba akhethe esikhundleni sefries ebhakiweyo eyenziwe ekhaya. Okanye wenze iichips ze-kalepi zonyango olwanelisayo olubonelela ngemithwalo yeeVithamini A kunye neC, kunye nemilinganiselo yamaninzi amaminerali. I-baked potate wedges i-sweet potatoes i-choice ephilileyo kakhulu, inika ezininzi iiVithamini A kunye noC.
4. ii-Chips, i-Cheese Puffs kunye nezinye izinto zokutya ezi-Junk "
Iifomati zezambatyambo, iipilisi zebhokhwe, i-cheese kunye nokutya okunye okubizwa ngokuba yi-"junk" ukutya ngenxa yezizathu ezifanelekileyo-ezininzi zazo ziquka izinto ezingekho ukutya okungekho nondlo okanye nokuba kunokubangela nemicimbi yempilo.
Ezinye i-snack chips ziqulethe i-oli yeoli engama-29 (ngobunzima), ngokuyinhloko kwioli yezolimo. Zonke ezi ziqhamo zenza impendulo kwingqondo eyenza intsha ifise amafutha amaninzi. Yingakho ibhogi enye ye-chips iphela ngokukhawuleza!
Uninzi lwee-chips, i-puppy okanye i-crisps ziqulethe uluhlu lwesithako olugcwele iikhemikhali kunye nezinto eziyimfihlakalo. Ukuba ufumana isithako esingaphezu kwesinye esikukhuphayo, kungcono ukuba ungayithengi. I-celery i-stick kunye ne-almond ibhotela inika i-snack enempilo kwaye isondlo, ngelixa i-carrot ikhupha i-snack ehambayo ngokukhawuleza.
Khuthaza ukulingana okunempilo
Ubuntwaba lixesha apho imizimba yomzimba ikhupha, ukuphazamiseka kokutya kunye nokunyamezeka kunokubamba.
Ngoko kubalulekile ukunceda wakho umntwana ukuba abe nobuhlobo obuhle kunye nokutya.
Gwema ukuvinjelwa ukutya okuthe ngqo. Ukwenza njalo kunokuphefumula kwaye kubangele intombazana yakho ingadluli kwizinto zokutya xa ungekho.
Ukongezelela, musa ukuhlula ukutya njengokungathi "uphilile" okanye "kungenasiphelo." Ukwenza njalo kuya kwenza ukuba intsha ithathe into enempilo ifanele ibe yinto embi.
Kunoko, nikela ukutya okuhlukahlukeneyo kwaye uthethe ngexabiso lokutya. Sithengise ikhitshi ngokutya okunempilo kwaye ube ngumzekelo omhle. Bonisa umntwana wakho ukuba uyaluxabisa impilo yakho ngokubeka iliso oko ubeka emzimbeni wakho.
> Imithombo:
I-American Heart Association: I-Sugar 101
Amaziko okuLawula nokuSithintela izifo: Ukusetyenziswa kweziNkobe phakathi kwabaFundi beZikolo eziPhakamileyo kwi-United States, ngo-2010
Ukutya okukhawulezileyo Ukutya: iMacdonald's Nutrition Facts
Ukutya okukhawulezileyo Ukutya: I-Burger King Nutrition Facts