I-11 yokutya okuFaka okuphezulu kwaBantwana okuya kuthi kwanabona batyayo baKhethekileyo bathande

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Masiyivume: Ukutya ukutya okuphekwe kakuhle kunzima ngokwaneleyo; ukuzama ukuqiniseka ukuba umntu otya ukutya okuncinci wenza okufanayo kunzima nangakumbi. Sonke singathanda ukuphila ngokutya okuzinzile kwe-mac kunye netshizi kunye neenkukhu zenkukhu, kodwa-emngciphekweni wokuba yi-TMI apha-ujongana nawo wonke umcimbi wokungabikho komntwana wakho, uh, rhoqo . Ngombulelo, kukho ukutya okuninzi okunefayibha ephezulu yabantwana eya kugcina iinkqubo zabo zokwetyisa zihamba kakuhle. Yonke into ibalulekile ukwazi ukuba yimalini ifayibha ukujolisa-kwaye ube ne-arsenal ye amashwamshwam ukulungele ukukhonza abantwana bakho imini yonke.

Ingakanani ifayibha efunwa ngabantwana?

Ngelixa ukhangelo olukhawulezayo lwe-Intanethi luya kukunika iziphumo ezahlukeneyo zokutya, urhulumente uhlaziyiwe 2020-2025 iziKhokelo zokutya kwabaseMelika inikeza iingcebiso eziqinileyo.

Ukuba umntwana wakho...

• Iinyanga ezili-12 ukuya kwezingama-23*: Injongo ye-19 grams yefiber ngosuku
• Iminyaka emi-2 ukuya kwe-3 ubudala: I-14 grams ngosuku (ngeekhalori ezili-1,000 ezisetyenzisiweyo)
• Iminyaka emi-4 ukuya kwe-8 ubudala: I-17 grams / ngosuku kwiikhalori ze-1,200 ezisetyenziselwa amantombazana; I-20 grams / imini nganye yeekhalori ze-1,400 ezisetyenzisiweyo kumakhwenkwe
• Iminyaka eyi-9 ukuya kweli-13 ubudala: I-22 grams / ngosuku nganye kwiikhalori ze-1,600 ezisetyenziselwa amantombazana; I-25 grams / imini nganye yeekhalori ze-1,800 ezisetyenzisiweyo kumakhwenkwe
• I-14 ukuya kwi-18 iminyaka ubudala: Iigram ezingama-25 ngosuku nge-1,800 yeekhalori ezisetyenzisiweyo kumantombazana, i-31 grams / ngosuku kwi-2,200 yeekhalori ezisetyenziselwa amakhwenkwe.

*Iintsana ezineminyaka eyi-1 ukuya kwiinyanga ezingama-23 ubudala, nangona kunjalo, azinayo injongo ebekiweyo yekhalori kodwa ziyacetyiswa ukuba zitye i-19 grams yefiber yonke imihla ukuze ifumane ukutya okwaneleyo.

EZIXHELEKILEYO: Imibono engama-27 yeSidlo sangokuhlwa saBantwana abaya kukuqhawula kwi-Rut yakho endala, efanayo

Kutheni i-fiber ibalulekile ekutyeni kwabantwana?

Ifayibha eneneni inokuba luncedo kuqeqesho lwabantwana abasakhasayo kunye nokunceda abo batyayo ukuba bathande ngakumbi, kuba ukuqhinwa kunokuba ngunobangela wokungabi namdla wabo wokuzama ukutya okutsha, utshilo uHackney. Ukuqunjelwa okungapheliyo kunokukhokelela kwimiba emininzi enzulu, ngoko ke ukwenza umthambo, amanzi amaninzi kwaye kunjalo, ukutya okunefayibha ephezulu, kunokunceda ukuthintela oku kuchaphazela impilo yomntwana wakho.

Okona kutya kuPhakamileyo kweFayibha kuBantwana

Nazi iingcebiso zikaHackney ngokutya okuphezulu-fiber abantwana baya kukhangela phambili ekutyeni (isithembiso!).

Iziqhamo

Ngokungafaniyo nemifuno, iziqhamo kukutya okumnandi okuthandwa ngabantwana. Njengama-veggies amaninzi, nangona kunjalo, iziqhamo ezininzi zingumthombo obalaseleyo wefiber. ULeah ucebisa ukuxuba ezi ziqhamo zilandelayo kwisidlo sabantwana bakho abancinci.

1. Iqunube

½ ikomityi imalunga negram enye yefiber

2. Amaqunube

½ ikomityi ineegram ezi-4 zefiber

3. Amaqunube

½ ikomityi ineegram ezi-4 zefiber

4. Iiorenji

½ ikomityi ekrwada imalunga ne-1.5 grams yefiber

5. Imihla

¼ ikomityi ineegram ezi-3 zefiber

6. Ama-apile

½ ikomityi yasikwa ekrwada imalunga ne-1.5 grams yefiber

7. Amapere

Ipeya e-1 ephakathi ine-5.5 grams yefiber

Ukuba isiqhamo esithe ngqo siya kuba nesithukuthezi, cinga ukongeza amajikijolo kwi-yoghurt okanye udibanise ii-apile kwibhotela ye-almond okanye ibhotela ye-peanut-eyongeziweyo i-fiber ukuze uphumelele!

I-oats kunye neeCereals

Iisiriyeli ezinefayibha ephezulu kunye ne-oats zitshintshi ezimnandi ngokutya kwesidlo sakusasa osithandayo.

8. Kashi Cereal

½ ikomityi imalunga ne-3-4 grams yefiber

9. I-oatmeal

½ ikomityi ineegram ezi-4 zefiber

Ukudibanisa iziqhamo zabo kunye ne-oats kunye neecereals yenye indlela elula yokutshintsha ukutya okunefayibha ephezulu ukuze bangagugi. Ngaphezu koko, ukubona iziqhamo eziqhelekileyo kuyindlela enhle yokufumana abathengi bakho abakhethiweyo ukuba bazame ukutya okutsha-njenge-oatmeal.

Iidiphu

Kubazali abafuna inketho enesondlo yokongeza i-fiber kwi-snacks yabantwana babo, i-chickpeas iya kwenza oko. Kwaye akukho ndlela ilula kunokubazisa ngendlela yediphu.

10. I-Hummus

I-2 tablespoons ine-2 grams yefiber

Imbewu

Ngokuqinisekileyo, imbewu ayinakuba yinto yokuqala ocinga ngayo xa ucinga ngokutya abantwana baya kuthi ngokwenene like, kodwa lucky for oomama kunye nootata ehlabathini lonke, abaninzi inokufihlwa amashwamshwam munchkins yakho sele udle yonke imihla.

11. Imbewu yeChia

1 ½ amacephe anayo malunga 4-5 grams zefiber

Imbewu ye-Chia, ngokukodwa, ngumthombo obalaseleyo wefayibha kwaye inokongezwa kwi-yogurts, i-smoothies, i-puddings, okanye okunye ukutya okunomntwana. UHackney ucebisa ukuba uxelele abancinci bakho ukuba ezo zinto zincinci zincinci ziyafafaza ukuba ziyabuza.

EZIPHATHELELEYO: Iindlela ezi-5 onokuthi uzikhuthaze ngengozi umntu otyayo

I-Horoscope Yakho Yangomso

Ukwazi

Ndithumele Nge-Imeyile Veza Kwindawo