Ubuningi bokuzidla kwezingane
Izingane ezinamandla ngokweqile ngokuvamile zithola amakholori amaningi kakhulu, azisebenzi ngokwanele, noma zombili.
Uma ama-khalori ayinkinga, kungenzeka ukuthi baphuza kakhulu ubisi, ijusi, noma i-soda, noma badla ukudla okuphezulu kwekhalori, ukudla okunamafutha aphezulu, nokudla okungenamsoco kaningi noma kumaphesenti amakhulu kakhulu.
Amasayizi Wezinxenye
Ukuze ugcine ingane yakho ingatholi ama-calories amaningi, ukuqonda ingxenye yesayizi kungaba indawo enhle yokuqala.
Lokhu kuqala ngokukwazi ukuthi uhlobo luni lwesilinganiso esisodwa ingane yakho idinga. Ukubeka ukudla okuncane kakhulu epulangwe yengane yakho njengoba eyokudla ngokuvamile akuyona into enhle, ikakhulukazi uma uhlala uhlanzekile ipuleti yakhe.
Esikhundleni salokho, landela lezi ziqondiso jikelele ngezikhulu zesilinganiso:
- usayizi wesigaba esincane kufanele ulingane nengxenye yesine yesilinganiso somuntu omdala
- izingane zasenkulisa noma izingane ezincane esikoleni (izingane ezineminyaka engaba ngu-4 kuya kweyisishiyagalombili ubudala) kufanele zibe nezinxenye ezingaba yingxenye yesithathu yesilinganiso somuntu omdala
- Amanani esabelo sabantwana asebekhulile kanye nentsha iqala ukufika kubantu abadala
Uma ngabe ingane yakho ingagcwalisi ngokusebenzisa lezo zingxenye zesilinganiso, ungase unikele njalo, kepha lokho kufanele kuvunyelwe imifino nezinye izitsha zangaphandle, ikakhulukazi uma ingane yakho ikhuluphele kakhulu. Ukuthola ukusizwa okwesibili kwenkambo eyinhloko, ephethe amakholori amaningi, ngokuvamile akuwona umqondo omuhle.
I-Portion Control yezingane
Enye indlela enhle yokusiza ngokulawulwa kwesigaba ukufunda ukucabanga ngokusebenza ngobukhulu bese uzama ukukhawulela ingane yakho ekusebenzeni okulodwa kokudla.
Isibonelo, iziphuzo eziningi zezemidlalo manje zithengiswa ngamabhodlela angu-32 oz, kepha ukukhonzwa okulodwa kungama-8 oz kuphela. Uma ingane yakho isiphuza ibhodlela lonke, izothola amakholori angu-200, hhayi amakholori angu-50 ekukhonzeni okulodwa. Ezinye izibonelo zifaka ukuthi i-32 oz Big Gulp ne-Coca-Cola izothola ingane yakho ama-calories angu-420 kanye no-32 oz we-Chocolate Triple Thick Shake ku-McDonald's inama-calories angu-1,160.
Iphuzu ukuthi nje ngoba ukudla kuphakeji elilodwa noma isitsha, lokho akusho ukuthi kuyisikhonzi esisodwa.
Ukuqonda ukukhonza okulinganiselwe kuvame ukukwenza ngokulula kokudla okulungiselelwe, lapho usayizi wokukhonza ubhalwe ngokucacile kwilebula lokudla. Ungazikhohlisi ekucabangeni ukuthi kunomsebenzi owodwa kuphela ephaketheni okungenzeka ibe nezinsiza ezimbili, ezintathu, noma ezinhlanu.
Ukulawula Ukuphakama Kwezingxenye Zengane Yakho
Amanye amathiphu okusiza ukuthola amanani wesabelo wengane yakho ngaphansi kokulawula okungcono, kokubili ekhaya nalapho udla, faka ukuthi:
- Khetha izingxenye zezingane, ama-oda amancane, noma ama-oda wehafu uma udla ngaphandle kokudlela, futhi ungalokothi usayizi omkhulu kakhulu.
- Thenga ukudla okukodwa noma ukulanda okulinganiselwe.
- Buyekeza ilebula nokudla okuphindwe kabusha ekusebenzeni okulinganayo okusebenzayo. Uma isikhwama samakhukhi sithi ukukhonza okulodwa kungama-cookies angu-3, bese ufaka amakhukhi angu-3 esikhwameni se-Ziplock epulasitiki noma epulatifheni uma uyinika izingane zakho.
- Gwema ukuvumela izingane zakho zidle ngqo kusuka esikhwameni sokudla okulula noma i-carton ye-ayisikhilimu ngoba cishe zizodla okungaphezulu kokukodwa.
- Nciphisa izingane ezincane ezineminyaka engama-1 kuya kwengu-6 kufanele zibe nama-ounces angu-4 kuya kwangu-6 kuphela we-100% wejusi yezithelo ngosuku kanye nezingane ezindala kuya kuma-oya angu-8 kuya ku-12 kuphela we-100% wejusi yezithelo ngosuku.
- Shintsha izingane zakho ukunciphisa ubisi obukhulu noma obuncane uma useneminyaka emibili ubudala kanti kufanele ukhuthaze ukuba baphuze ubisi ukuze bathole i-calcium ngokwanele ekudleni kwabo, ungawavumeli ukuba baphuze ubisi oluningi kakhulu.
Ukudla okunempilo
Nakuba ukudla okukodwa noma amabili ngosuku kungaba yingxenye yokudla okunempilo, njengokudla okungekho emzimbeni, bangakwazi ukuphuma ngokushesha futhi bangabangela izinkinga ezinganeni zokukhuluphala.
Ezinye zeziphambeko ezinkulu abazali abazenzayo lapho enikeza izingane zabo ukudla okulula zihlanganisa njalo ukunikeza ukudla okunamafutha aphezulu kanye nokudla okunamakholori eliphezulu, ukunikeza ukudla okulula kakhulu, ukuze izingane zabo ziphelele ukudla ukudla okungenamsoco usuku lonke, nokwenza ukudla okulula kakhulu .
Ungenza ukudla okuncintisayo kwengane yakho futhi ubasize ukuba bahambelane necebo lakho lokulawula ingxenye ingxenye uma:
- ube nesidlo sokudla isikhathi esijwayelekile sabantwana bakho-ngokuvamile ekuseni kakhulu nakusasa ntambama kubantwana abancane nabasenkulisa kanye nasezikoleni ezilandele izingane ezindala, bekhumbula ukuthi izingane eziningi azidingeki ukuba zibe nesidlo sokulala.
- ukunciphisa ukudla okudliwayo kuma-servings angu-100 kuya kwangu-150 kuphela we-calories ukuze bangawaphenduli isidlo esingeziwe.
- ube nokudla okunempilo okulungile futhi okulungele izingane zakho ukuba zidle.
- ungavumeli ukudla okulula kungasondeli nakusihlwa noma kusihlwa.
Ingabe izingxenye ezinamandla zifaka izinkinga ezinganeni zesisindo sakho?