Idinga Malini Ingane Yami Ukuze Idle?

Uyayikhumbula leyo ngane yakho eyadla inkukhu ngenjabulo, i-squash, nokunye okuningi okwafika ethreyini yesihlalo esiphezulu? Ushintshiwe esikhundleni sakhe—omunye ongamthandi kakhulu ngesikhathi sokudla. Ngemva konyaka wokuqala wengane yakho, ukukhula kancane kancane futhi kungase kube nesifiso sabo sokudla. Izinsana zidinga ukudla ama-calories angu-35 kuya kwangu-50 ngephawundi ngalinye, kuyilapho izingane ezisacathula zidinga cishe ama-calories angu-35 kuya kwangu-40 ngephawundi ngalinye, ngokweziqondiso ze-Institute of Medicine. Wazi kanjani uma ushaya lelo thagethi?

• Themba imizwa yezingane. Kungokwemvelo ukuthi isifiso sokudla somntwana oneminyaka emi-2 singashintshile usuku nosuku. Nokho ngokocwaningo olwenziwa abacwaningi baseNyuvesi yaseCalifornia, eSan Francisco, abazali abangaba amaphesenti angu-85 bathi bacindezela izingane zabo ukuba zidle kakhudlwana, bazinike imivuzo nodumo ngokulunywa kaningi. Kholwa ingane yakho lapho iphusha ipuleti layo kude noma ikutshela ukuthi igcwele. Kungenjalo, ekugcineni uzoqala ukudla lapho engalambile—futhi lokho kuwumqansa oshelelayo. Ucwaningo lwakamuva oluvela eNyuvesi yasePennsylvania luthole ukuthi izingane eziningi ezikhuluphele ngokweqile ezineminyaka engu-5 kuya kwengu-12 ziye zalahlekelwa ukuzithiba ngendlala. "Ukugcina ingane ikwazi ukulamba nokusutha kwayo kungase kusize ekuvimbeleni ukukhuluphala," kusho umlobi wocwaningo uTanja Kral, Ph.D. Izingane zimatasa kakhulu ukuthi zingadla—ngemva kokulunywa okumbalwa, zehla etafuleni ukuze zidlale. Kulungile ukuba nama-munchie anempilo (afana nemifino ekulunywayo, izithelo, ushizi, nama-crackers okusanhlamvu) endaweni ongafinyeleleki kuyo ngesikhathi sokudlala, kodwa unikeze ukudla okuningi nokudla okulula etafuleni ukuze ukudla lapho kube umkhuba, kusho u-Dina Rose, Ph.D., isazi sezokuhlalisana kwabantu e-Hoboken, eNew Jersey, ochwepheshe bemikhuba yokudla yezingane.
• Namathela ohlelweni. Khonza ukudla nokudla okulula cishe amahora amathathu ngokuhlukana. "Lokhu kusiza ukugcina ingane yakho inesisindo esinempilo 'ngokujwayela' indlala," kusho uJill Castle, RD, umbhali wezincwadi. Ukondla Ngokungesabi: Indlela Yokukhulisa Abadla Ngokunempilo Kusukela Esihlalweni Esiphakeme Kuya Esikoleni Samabanga Aphakeme. Ingane ehlala iququda ayisoze yalamba. Futhi, uma ingane yakho yeqa esidlweni esisodwa, nobabili nizokwazi ukuthi likhona elinye ithuba lokudla emahoreni ambalwa.
• Gwema ukufumbathisa ukudla. Yebo, uzothola inzuzo yesikhashana yokulunywa okumbalwa kwamaphizi noma inkukhu, kodwa utshela ingane yakho ukuthi idle okungaphezu kwalokho akufunayo—okungayibeka iphethini yokudla ngokweqile. Futhi uthumela umlayezo ongalungile mayelana nokudla. “Uma izingane zicabanga ukuthi imifino iwukudla okumnandi okufanele uyidle ukuze uthole izinto ezinhle, ngeke zifunde ukuyithanda ngempela,” kusho uRose.

Izingane ezisacathula kufanele zibe ne- ubuningi bezinkomishi ezimbili zobisi lonke ngosuku ; shintshela emanzini uma ingane yakho isamile. I-American Academy of Pediatrics incoma ukuthi ubisi olunamafutha aphansi noma oluncishisiwe lungaqalwa ngaphambi kweminyaka engu-2 ngaphandle kokuthi kusikiselwe udokotela. Yiba namanzi noma ijusi engu-100% ngesikhathi sokudla. Ungakwenzi yeqa ama-ounces ama-4 wejusi ngosuku .

Ukudla kwasekuseni

• I-Oatmeal (1/2 inkomishi exutshwe ne-tsp engu-1. ushukela onsundu kanye ne-sprinkle of sinamoni)
• 1/2 ubhanana osikiwe

Isidlo sasemini

• I-quesadilla kabhontshisi noshizi (i-tortilla kakolweni engu-1 6" ene-tbsp engu-1. Ubhontshisi othosiwe ongenamafutha bese ufafaza 2 tbsp. ushizi ohlisiwe)
• 1/4 inkomishi i-salsa ye-chunky yokucwilisa

Isidlo sakusihlwa

• 1 oz. inkukhu eyosiwe
• 1/2 inkomishi ethosiwe ubhatata
• 1/2 inkomishi ye-broccoli eshisiwe (uphonsa 1/4 tsp. Amafutha omnqumo no-2 tsp. Ushizi weParmesan)

Ukudla okulula

• I-1/2 inkomishi enamafutha aphansi e-yoghurt ene-waffle engu-1 yezinhlamvu ezigcwele isikwe ibe yimichilo engu-1/2 ye-apula, isikwe, nocezu lukashizi wezintambo

Nakuba ukwazile ukugcina amathebhu kokuthi ingane yakho encane idleni, izingane ezikule minyaka zingase zidle cishe amaphesenti angu-40 noma ngaphezulu amakholori azo kude nawe, ngokuvamile zibe nokudla okulula kanye nesidlo sasemini esikoleni noma ngezinsuku zokudlala zangemuva kwesikole. "Gcina izingxenye zokudla okulula ohlangothini oluncane, futhi ukhulise inani lokudla cishe ingxenye eyodwa kwezintathu ekudleni okuyinhloko," kusikisela uSarah Krieger, RD Amanye amathiphu:

• Yenza usuku lwesidlo sasemini. Ezinye izikole zivumela abazali ukuthi badlule futhi badle isidlo sasemini nengane yabo kanye ngesikhathi, noma okungenani bavolontiye egumbini lokudla. "Iningi lezingane ezikule minyaka alidli kancane, futhi ligcina selilahle ukudla kwasemini okuningi," kusho uLiz Weiss, RD, umbhali ohlanganyele naye. Akunanswi Ngesidlo sakusihlwa. "Ngakho ungathembeli ekutheni ingane yakho izothola wonke ama-calories ebhokisini layo lokudla. Lungisa usayizi wayo wesidlo sasemini ngokufanele, futhi uhlele ukudla kwasekuseni okukhulu noma isidlo sakusihlwa."
• Qaphela ukudla ngokomzwelo. Uma ingane yakho ihlale icela ukudla okulula, ingase idle ngenxa yesithukuthezi noma ngisho nokukhathazeka. Sebenzisa "isilinganiso sendlala" nezingane zakho: u-0 akanalutho, u-10 ugcwele ngokuphelele, futhi u-5 akalambile futhi akasuthi. "Uma engaphezulu kuka-5 futhi ecela ukudla, cishe udla ngenxa yezizathu ezingokomzwelo," kusho uSusan M. Kosharek, RD, umbhali we Uma Ingane Yakho Ikhuluphele Kakhulu: Umhlahlandlela Wabazali . Umdala ngokwanele ukuqonda imizwa, ngakho-ke msize ukunikeza amazwi emizweni yakhe ngokubuza, "Ingabe uthukuthele? Ingabe ukhathazekile?" Bese umsiza-ke ukuxazulula izinkinga noma ukumphazamisa esimweni ngaphandle kokusebenzisa ukudla.
• Khonza ngendlela yomndeni. Vumela ingane yakho ukuthi izisebenzele yona—ngaphandle kokutshelwa noma ukucindezelwa—futhi cishe izothatha ingxenye engusayizi ofanele. "Abanye abazali baphakela ngokweqile bengazi ngokunikeza abantu abadala izingxenye, futhi izingane zijwayele ukudla lezo zilinganiso ezinkulu," kusho uCastle.

Khonza ukudla nge-3/4 inkomishi yobisi-i-AAP itusa ubisi olungenawo amafutha noma olunamafutha amancane ezinganeni ezineminyaka engaphezu kwengu-2; shintshela emanzini uma ingane yakho isamile. Yiba namanzi noma ijusi engu-100% ngesikhathi sokudla. Ungadluli ama-ounces angu-6 ejusi ngosuku.

Ukudla kwasekuseni

• 1 i-bagel encane kakolweni esakazwa ne-tbsp engu-1. nut noma imbewu ibhotela
• 1/2 indebe yesaladi yezithelo

Isidlo sasemini

• 1/2 isangweji se-turkey-noshizi esinkwa sikakolweni
• Imichilo ye-pepper ephuzi ene-2 ​​tbsp. ukugqoka kwepulazi elinamafutha aphansi
• 1/2 indebe eqoshiwe ama-strawberries

Isidlo sakusihlwa

• 2 oz. inhlanzi (njenge-cod noma i-tilapia)
• 1/2 indebe ephekwe irayisi elinsundu
• 4 imikhonto ye-asparagus eyosiwe ngamafutha e-olive

Ukudla okulula

• 1/4 inkomishi hummus kanye 10 baby izaqathe
• 1 ibhokisi elincane omisiwe

Ukukhula kwengane yakho kuncipha kakhulu ngalesi sikhathi —izingane zithola cishe amakhilogremu amane kuya kwayisikhombisa unyaka ngamunye kuze kube yilapho ethomba —kodwa ikhalori idinga ukukhuphuka ngoba izingane eziningi zisebenza kakhulu. “Ezemidlalo nangemuva kwesikole njengokudansa nekarati ziya ngokushuba kulesi sikhathi,” kusho uWeiss. "Ngakho izingane zigcina zishisa ama-calories engeziwe." Lawa ma-pre-tween ngokuvamile athola ukukhetha okuningi kokudla kwawo-ukusuka ekunqumeni ukuthi yini okufanele abe nayo endaweni yokudlela kuye ekudleni okungakanani uma usendlini yomngane. Qiniseka ukuthi amafutha aqondile:

• Qaphela isisindo. Kukhona ukwanda kwephesenti lezingane ezikhuluphele nezikhuluphele eminyakeni eholela ekuthombeni. "Kuyinto evamile ukuthi izingane ezikule minyaka ukuba zibe nzima kakhulu lapho zilungiselela ukukhula ngesivinini, kodwa uma izibiliboco zingalawuleki, ingane yakho ingaba nesisindo esiningi kakhulu," kusho uCastle. Uphakamisa ukuthi unciphise ukudla okukodwa ngosuku, futhi ufundise ingane yakho ukukhetha amanzi esikhundleni seziphuzo ezibandayo nezinye iziphuzo ezinoshukela owengeziwe.
• Hlela ezemidlalo. Nikeza ingane yakho ukudla okunempilo noma ukudla okulula okunamakhabhohayidrethi (okufana nokusanhlamvu okusanhlamvu noma isinkwa) kanye namaprotheni (njengenyama engenamafutha, iyogathi, noma ubisi) ngaphambi kwemidlalo. Akadingi lutho ngaphandle kwamanzi azowaphuza phakathi nangemuva kokuzivocavoca. Nikeza iziphuzo zezemidlalo kuphela uma edlala ngokuzikhandla ngosuku olushisayo isikhathi esingaphezu kwehora, isibonelo, ngemidlalo yebhola lezinyawo elandelanayo.
• Khonza (ezinye) izintandokazi kodwa ungabi umpheki we-oda elifushane. Qiniseka ukuthi kukhona ukudla etafuleni okuthandwa ingane yakho—njengesithelo, isinkwa esigcwele okusanhlamvu, noma ukudla okusanhlamvu okuyintandokazi—ukuze isakwazi ukondliwa ngisho noma ingakuthandi okungeniswayo.

Khonza ukudla nge-3/4 indebe ye-2% yobisi; shintshela emanzini uma ingane yakho isamile. Yiba namanzi noma ijusi engu-100% ngesikhathi sokudla. Ungadluli ama-ounces angu-8 noma inkomishi engu-1 yejusi nsuku zonke.

Ukudla kwasekuseni

• I-pita ye-whole-whole egcwele iqanda eli-1 eliphehliwe
• Olintshi osikiwe

• Isaladi ye-pasta (1 inkomishi ye-pasta kakolweni oxutshwe ne-1/2 inkomishi katamatisi we-cherry osikiwe kanye no-1 oz. ushizi oqoshiwe futhi othelwe nge-tsp engu-1. amafutha omnqumo)
• 1 apula

Isidlo sakusihlwa

• 2 izingcezu ushizi pizza phezulu inkukhu eyosiwe
• 1/2 indebe ye-broccoli ne-2 tbsp. i-sauce yokudipha enamafutha aphansi
• 1 ucezu oluncane lukashokoledi

Ukudla okulula

• I-1/4 indebe ngayinye ye-alimondi nama-apricot omisiwe omisiwe noma ama-cherry
• 1 inkomishi edamame efafazwe ngosawoti

Nakuba kungafanele ubale amakhalori engane yakho nsuku zonke, kuwukuhlakanipha ukwazi ukuthi mangaki adingekayo. Xhuma isisindo sengane yakho, ubude, ubudala, kanye nezinga lomsebenzi kusibali sakho bcm.edu/cnrc ukuthola inombolo enembile.