Snacks uye zvinotapira zvinwiwa - vana

Kusarudza zvinwiwa zvine hutano uye zvinwiwa zvevana vako zvinogona kuoma. Pane zvakawanda zvingasarudzwa. Izvo zvine hutano kumwana wako zvinogona kutsamira pane chero chaiwo mamiriro ehutano aanawo.

Zvibereko nemiriwo sarudzo dzakanaka dzekudya zvinonaka. Ivo vakazara mavitamini, havana kuwedzera shuga kana sodium. Mimwe mhando yeanotsemura uye echizi anogadzirawo tudyo. Zvimwe zvisarudzo zvine utano zvekudya zvinosanganisira:

• Maapuro (akaomeswa asina kuwedzerwa shuga kana kutemwa kuita wedges)
• Mabhanana
• Tiraira sanganisa nemazambiringa akaomeswa uye nzungu dzisina kuvharwa
• Muchero wakachekwa wakanyikwa mu yogati
• Mbishi miriwo ine hummus
• Makarotsi (enguva dzose makarotsi akachekwa kuita mitsetse kuti zvive nyore kutsenga, kana vana karoti)
• Tora peas (iyo pods inodyiwa)
• Nuts (kana mwana wako asiri weergergic)
• Dura rakaomeswa (kana shuga isina kunyorwa seimwe yezvinhu zviviri zvekutanga)
• Pretzels
• String cheese

Isa zvidyiwa mumidziyo midiki kuti zvive nyore kutakura muhomwe kana mubhegi. Shandisa midziyo midiki kuti ubatsire kudzivirira zvikamu zvakakurisa.

Dzivisa kuva ne "junk chikafu" chinonaka senge machipisi, zviwitsi, keke, makuki, uye ice cream mazuva ese. Zviri nyore kuchengetedza vana kure nezvikafu izvi kana iwe usinazvo mumba mako uye ivo vanonyanya kurapwa panzvimbo pechinhu chezuva nezuva.

Zvakanaka kurega mwana wako ave nechikafu chisina hutano kamwechete mune imwe nguva. Vana vanogona kuyedza kunzvenga chikafu chisina hutano kana vakasatombobvumidzwa kuve nezvikafu izvi. Chinokosha kuenzanisa.

Zvimwe zvinhu zvaunogona kuita zvinosanganisira:

• Tsiva dhisipi rako dhishi nemuchero wemichero.
• Kana uine zvekudya zvakaita semakuki, machipisi, kana ayizi kirimu mumba mako, zvichengete pazvinenge zvakaoma kuona kana kusvika. Fambisa chikafu chine hutano kumberi kwepantry uye firiji, paziso reziso.
• Kana mhuri yako ichidya zvichitarisa TV, isa chikamu chechikafu mundiro kana mundiro yemunhu wega wega. Zviri nyore kudya zvakanyanya kubva mupakeji.

Kana iwe usina chokwadi kana tudyo twakagwinya, verenga iyo Nutrition Chokwadi chitambi.

• Tarisa tarisa padiki saizi yechikamu pane zvakanyorwa. Zviri nyore kudya zvakapfuura ichi chiyero.
• Dzivisa zvinwiwa zvinotora shuga seimwe yezvigadzirwa zvekutanga.
• Edza kusarudza zvinwiwa zvisina shuga yakawedzerwa kana kuwedzerwa sodium.

Kurudzira vana kunwa mvura yakawanda.

Dzivisa masodha, zvinwiwa zvemitambo, uye mvura yakasvinwa.

• Zvishoma zvinwiwa neshuga yakawedzerwa. Izvi zvinogona kunge zvakakwira macalorie uye zvinogona kupa kune isingadiwe uremu kuwedzera.
• Kana zvichidikanwa, sarudza zvinwiwa zvine zvigadzirwa (zvakagadzirwa nevanhu) zvinotapira.

Kunyangwe 100% majusi anogona kutungamira kune isingadiwe kuwedzera uremu. Mwana anonwa 12-ounce (360 milliliters) muto weorenji zuva rega rega, kuwedzera kune zvimwe zvekudya, anogona kuwana anosvika gumi nemashanu mapaundi (7 kilograms) pagore kuwedzera mukuwedzera huremu kubva kune zvakajairika kukura maitiro. Edza kusanganisa majusi uye zvinwiwa zvinwiwa nemvura. Tanga nekuwedzera chete shoma mvura. Wobva wawedzera zvishoma nezvishoma huwandu.

• Vana, vane makore 1 kusvika ku6, havafanirwe kunwa anodarika mana kusvika matanhatu maunzi (120 kusvika 180 milliliters) e100% muto wemichero pazuva.
• Vana, vane makore manomwe kusvika gumi nemasere, havafanirwe kunwa anodarika maawa masere kusvika gumi nemaviri (240 kusvika 360 milliliters) emuto wemichero pazuva.

Vana, vane makore maviri kusvika masere, vanofanirwa kunwa vangangoita makapu maviri (480 milliliters) emukaka pazuva. Vana vakura kupfuura masere vanofanirwa kunge vaine anenge makapu matatu (720 milliliters) pazuva. Zvinogona kubatsira kupa mukaka pamwe nekudya uye nemvura pakati pekudya uye nezvikafu zvishoma.

• Hukuru hwechikafu chinofanira kuve saizi chaiyo kumwana wako. Semuenzaniso, ipai hafu yebhanana kune ane makore maviri uye bhanana rose kune ane makore gumi.
• Sarudza zvekudya zvakakwirira mune fiber uye zvakaderera mune akawedzera munyu uye shuga.
• Govera vana michero, miriwo, uye tudyo tuzere-zviyo panzvimbo pemaswiti.
• Chikafu icho chinotapira zvakasarudzika (senge maapuro zvidimbu, mabhanana, bhero mhiripiri, kana vana karoti) zviri nani pane zvekudya nezvinwiwa zvine shuga yakawedzerwa.
• Deredza chikafu chakakangwa kunge mafrimu eFrance, mhete dzeonion, uye zvimwe zvinwiwa zvakabikwa
• Taura nenyanzvi yezvokudya kana wemubatsiri wehutano hwemhuri yako kana uchida mazano ezvokudya zvine hutano kumhuri yako.

Marcdante KJ, Kliegman RM. Kufutisa. Mune: Marcdante KJ, Kliegman RM, eds. Nelson Zvakakosha zvePediatrics. 8th ed. Philadelphia, PA: Elsevier; 2019: chitsiko 29.

Mapaki EP, Shaikhkhalil A, Sainath NA, Mitchell JA, Brownell JN, Stallings VA. Kupa vacheche vane hutano, vana, uye vachiri kuyaruka. Mune: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. Nelson Chinyorwa chePediatrics. 21st ed. Philadelphia, PA: Elsevier; 2020: chits. 56.

Thompson M, Noel MB. Chikafu uye mushonga wemhuri. Mune: Rakel RE, Rakel DP, eds. Chinyorwa cheMhuri Mishonga. 9th ed. Philadelphia, PA: Elsevier Saunders; 2016: chits. 37.