Ngati zakudya zopatsa thanzi ndi zakudya zolimbitsa ndi magulu awiri omwe amakonda zakudya za mwana wanu, zingakhale nthawi yopatsa zakudya zonse zomwe achinyamata akudya. Kuphatikiza pa kupereka zakudya zochepa pokhapokha, zakudya zambiri zopanda zakudya komanso zakudya zowonjezera zimakhala ndi sodium komanso zinthu zina zomwe zimapangitsa kuti mwana wanu asakhale ndi thanzi labwino.
Nazi zakudya zinayi zomwe zingathandize achinyamata kukhala ndi thanzi labwino:
1. Soda
Ngakhale ma sodas akhoza kulawa bwino ndikupereka mphamvu, ndi imodzi mwa zakudya zopanda thanzi zomwe ziri kunja komwe. Kutakidwa ndi shuga ndi zowonjezera zomwe zimapweteka kwambiri kuposa zabwino.
Masewera otchuka - komanso zakumwa zozizwitsa-zimatenthedwa ndi madzi a chimanga a fructose ndipo amakhala ndi phosphoric acid, zomwe zingayambitse mafupa. Kafukufuku wa soda akhoza kukhala ndi supuni 10 za shuga pa 12 koloko iliyonse.
Ma sodasi ambiri ali ndi caffeine, yomwe imakhala ndi zotsatira zoopsa. Ndipotu, zakumwa zakumwa zili ndi tizilombo toyambitsa matenda a caffeine .
Kafukufuku amasonyeza kuti zakumwa zakumwa zoziziritsa kukhosi zinawonjezeka patsiku, chiopsezo cha ukalamba waunyamata chimakula ndi 60 peresenti.
Zakudya zakudya sizilinso zathanzi. Kafukufuku wathandizira kugwiritsira ntchito zakudya za soda kuti pakhale vuto lalikulu la matenda a mtima ndi kupwetekedwa mtima. Citric asidi, yomwe imapezeka m'ma sodas ambiri, ikhoza kuyambitsa mano ku zitsulo zawo makamaka makamaka kwa omwe amamwa ma sodas nthawi zambiri.
Kuti mukhale ndi moyo wathanzi, madzi akumwa ndi kusamba kwa madzi enieni a madzi. (Ngati mumakonda kumwa zakumwa zozizwitsa kamodzi panthawi yapadera, sankhani soda ndi shuga weniweni shuga.)
2. Odyera Chakudya Chakudya
Mgalimoto wofulumira kuchokera kumtundu wa chakudya chamagetsi amachititsa kuti achinyamata ambiri azikhala ndi kalori yofulumira, koma chiwerengero cha makilogalamu ndi sodium mu Burger ndizovuta.
Mwachitsanzo, Bacon Clubhouse Burger ya McDonald's ili ndi ma calories 740 ndi 1480 milligrams a sodium. Gawo limodzi la magawo asanu ndi makumi asanu ndi limodzi la mafuta ndi ma 1330 milligrams a sodium - ndipo sichiwerengera kukwawa kapena kumwa.
Ngati mwana wanu sakufuna kuima pa chakudya chake chomwe amachikonda, akhoza kusankha zinthu kuchokera ku lesitilanti zosankha zabwino. Pang'ono ndi pang'ono, kambiranani za kusankha olemba galasi kuti mudye mafuta ochuluka komanso owonjezera owonjezera.
3. Fries French
Dulani fries, inunso-ndiwo gwero la mafuta odzaza ndi sodium overload. Mchenga wamakono wochokera ku Burger King uli ndi 22 peresenti ya mtengo wovomerezeka wa sodium tsiku ndi tsiku ndipo 26 peresenti ya tsiku ndi tsiku amalandira mafuta okwanira.
Mulimbikitseni mwana wanu kuti asankhe m'malo mwake kuti apange zophika zopangidwa kunyumba. Kapena mupange ma chips kuti mukhale okhutira omwe amaperekanso ma Vitamini A ndi C, komanso amapeza mchere wambiri. Mavitamini ophika okometsetsa ndi opatsa thanzi labwino, amapereka ma Vitamini A ndi C. ambiri.
4. Chips, Tchizi Tchizi ndi Zina Zowonjezera Zakudya
Nsapato za mbatata, chipsu cha chimanga, tchizi ndikunyoza ndi zakudya zina zowonongeka zimatchedwa "zakudya zopanda phindu" chifukwa cha zifukwa zabwino - zambiri mwazo zimaphatikizapo zakudya zopanda zakudya kapena zomwe zingayambitse matenda.
Zakudya zina zowonongeka zili ndi mafuta okwana 29 (polemera), makamaka kuchokera ku mafuta a masamba. Mafuta onsewa amachititsa chidwi mu ubongo zomwe zimapangitsa achinyamata kukhumba kwambiri mafuta. Ichi ndi chifukwa chake thumba limodzi la chips limasowa mofulumira kwambiri!
Zakudya zowonongeka zambiri, zithukuta kapena zokometsera zili ndi mndandanda wothandizira mankhwala ndi zinsinsi. Ngati mutapeza zinthu zambiri zomwe zimakuvutitsani, ndibwino kuti musagule. Selari imamatira ndi batala wa amondi zimapatsa thanzi labwino komanso lopatsa thanzi, pamene karoti amamangirira mofulumizitsa phokoso lokhala ndi chotukuka.
Limbikitsani Kukhala ndi Moyo Wabwino
Kukula ndi nthawi imene chithunzi cha thupi chimakhudza, vuto la kudya, ndi kunenepa kwambiri .
Choncho ndi kofunika kuti mwana wanu akhale ndi ubale wabwino ndi chakudya.
Pewani kuletsa zakudya zina palimodzi. Kuchita zimenezi kungapweteke ndipo kumapangitsa mwana wanu kugwiritsira ntchito zakudyazo nthawi zonse pamene simukukhala.
Kuwonjezera apo, musati muzigawa zakudya monga "zathanzi" kapena "zosafunikira." Kuchita zimenezi kumapangitsa achinyamata kutenga chilichonse choyenera kuchidya choipa.
Mmalo mwake, perekani zakudya zosiyanasiyana ndikuyankhula za thanzi labwino. Tengani kakhitchini ndi zakudya zathanzi ndikukhala chitsanzo chabwino. Onetsani mwana wanu kuti mumayamikira thanzi lanu poyang'anira zomwe mumaika m'thupi lanu.
> Zotsatira:
American Heart Association: Shuga 101
Zolinga za Kuletsa ndi Kuteteza Matenda: Kugwiritsa Ntchito Zakudya Pakati pa Ophunzira a Sukulu Yapamwamba - United States, 2010
Chakudya Chakudya Chakudya Chamadzulo
Chakudya Chakudya Chakudya Chakudya Chakudya Chamadzulo