Ukutya okulula oku-12 okunama-calories angama-200 okanye ngaphantsi

Izimuncumuncu zincinci, zityiwa ngokukhawuleza okwe mini. Ukutya okutyiwa kutyiwa phakathi kokutya kwaye kukunceda uhlale ugcwele.Ukubandakanya umthombo weprotheni (njengamantongomane, iimbotyi, okanye i-dairy ephantsi okanye engenamafutha) okanye iinkozo ezipheleleyo (ezinje ngesonka sengqolowa) zinokunika amashwamshwam ngaphezulu "amandla okuhlala" ukuze ungalambi kwakhona ngokukhawuleza. Amashwamshwam asempilweni ngala:

• Amazimba
• Ityuwa esezantsi
• Iswekile esezantsi
• Ukutya okutsha okufana neziqhamo kunye nemifuno

Nazi iindlela ezili-12 zokutya okulula onokuzama:

1. Iapile eliphakathi okanye ipere enee-almond ezili-12
2. Ihafu yekomityi (i-120 milliliters, i-mL) yamajikijolo anee-ounces ezi-6 (oz), okanye i-170 gram (g), ye-yogurt okanye i-cottage cheese enamafutha asezantsi
3. Ibhanana enye encinci enesipuni esingu-1 (tbsp), okanye (15 ml), ibhotolo yamandongomane engagalelwanga okanye ibhotolo yeamangile
4. Ikota enye yekota (62 mL) yokuxuba umzila kunye neziqhamo ezomisiweyo kunye namandongomane (ngaphandle kweswekile okanye ityuwa)
5. Iikomityi ezintathu (i-720 mL) yomoya ophume iipopcorn nge-2 tbsp (30 mL) ye-parmesan itshizi
6. Ikomityi enye (240 mL) yeediliya okanye iitumato zetsheri eneshizi enye enamafutha asezantsi
7. Ikomityi enye (240 mL) iminqathe eluhlaza, i-broccoli, okanye intsimbi yepelepele ene-2 ​​tbsp (30 mL) ye-hummus okanye idiphu emnyama yeembotyi
8. Ikomityi enye (240 mL) isuphu yetumato enamaqhekeza amahlanu okuziinkozo
9. Ikomityi enye yesithathu (i-80 mL) i-oats ephekiweyo ephekwe kwikomityi enye (i-240 mL) yobisi olungenamafutha nesinamon
10. Iqanda elibilisiweyo kunye neeamangile ezili-12
11. Iziqhamo ze-smoothie kunye ne-1 indebe (i-240 mL) yobisi olungenamafutha, isiqingatha sebhanana encinci, kunye nesiqingatha sendebe (120 g) yamajikijolo
12. Abaqhekezi bengqolowa abahlanu kunye ne-1 oz (28 g) ye-fat cheddar

Ukutya okulungeleyo kulungile kuwe, okoko nje ubandakanya ukukhetha okunempilo kunye ne-snack ngengqondo. (Umzekelo, beka ukutya okufunwayo kwipleyiti kunokuba utye ngokuthe ngqo engxoweni.) Amashwamshwam amancinci phakathi kokutya anokukugcina ungatyi kakhulu ngamaxesha okutya kwaye anokunceda ukulawula ubunzima bakho.

Amashwamshwam asempilweni kubantu abadala anokubonelela ngamandla omsebenzi nokuzilolonga. Amashwamshwam asempilweni kunye neziselo ezilungiselelwe abantwana zibonelela ngamandla afunekayo ekukhuleni, esikolweni nakwimidlalo. Banike abantwana amancinci amashwamshwam asempilweni, kwaye kunokwenzeka ukuba bazikhethele ngokwabo xa bekhula. Kuphephe ukutya okutyiwa neswekile eyongezelelweyo ukukunceda ugcine amazinyo asempilweni.

Ukutya amashwamshwam ahlukeneyo njengala angentla kuya kukunika iivithamini, iiminerali, ifayibha, ii-antioxidants (izinto ezikunceda ukuthintela ukonakala kweseli), kunye nezinye izakha-mzimba ezilwa nezifo. Ukukhetha ukutya okuneekhalori ezisezantsi kunokukunceda wena okanye umntwana wakho ugcine ubunzima obusempilweni.

Nciphisa iziselo eziphezulu zemidlalo yeekhalori kunye neepakethe, ukutya okutywayo, ukuthanda iichips okanye ii-cookies. Faka iglasi yamanzi kunye ne-snack yakho endaweni yesiselo esimnandi.

Ukuba unesifo seswekile, kuya kufuneka unike ingqalelo inani leecarbohydrate kwizidlo zakho, ngokunjalo.

Iimpawu; Izibheno; Ukutya okusempilweni - amashwamshwam asempilweni; Ukwehla kobunzima - amashwamshwam asempilweni; Ukutya okusempilweni - amashwamshwam asempilweni; Wellness - amashwamshwam usempilweni

Umbutho weSwekile yaseMelika kwiwebhusayithi. Ukukhetha ukutya okusempilweni kwenziwa lula. Isifo seswekile.org/nutrition/healthy-food-choices-made-easy. Kufunyenwe ngoJuni 30, 2020.

Amaziko oLawulo lweNtsholongwane kunye noThintelo lwewebhusayithi. Indlela yokusebenzisa iziqhamo kunye nemifuno ukulawula ubunzima bakho. www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html. Ukuhlaziywa ngoJanuwari 31, 2020. Ifikeleleke ngoJuni 30, 2020.

Iwebhusayithi yeSebe lezeMpilo laseMelika. Amashwamshwam asempilweni: iingcebiso ezikhawulezayo zabazali. health.gov/myhealthfinder/topics/everyday-healthy-living/nutrition/healthy-sacks-quick-tick-tips-parents. Ukuhlaziywa ngoJulayi 24, 2020. Ifikeleleke ngoSeptemba 29, 2020.

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