Batsira vana kuti vadye Zvokudya Zvakanaka
Paunosarudza kuti ungaderedza sei mafuta mumazvokudya zvevana usaedza kubvisa mafuta ose. Zvechokwadi, vana vanofanira kudya kudya kwakanaka, kudzivisa kuendeswa uye kudya zvakagadzirwa. Zvisinei, kusagadzikana kwemwana kunopesana nezvomunhu mukuru; vana vanoda huwandu hwemafuta muzvokudya zvavo kuti vave nehutano. "Kuwana mafuta anokwana zvakakwana kunokosha pakukura uye kubudirira," anodaro KidsHealth. "Vana vaduku, kunyanya, vanoda zvakakwana kwavari mukudya kwavo kuti vabatsire uropi uye hurongwa hwehutano hunobudirira." Chinokosha ndiko kusiyanisa pakati pemafuta akanaka nemafuta akaipa uye nekuita kuti vana vako vawane zvakakwana zvekare kuti vakure nenzira ine utano uye yakasarudzika.
Chiremera Chinozara Fat
Maererano neBritish National Health Service, chinhu chikuru chekuderedza mafuta muzvokudya zvevana ndeyekudzivirira kudya kwepamusoro pemafuta akazara uye kuvatsiva nenzira dzakanaka. NHS.UK, webhusaiti yemusangano, inotaura kuti vana vanodya mafuta akawanda akazara kubva kuzvokudya zvakadai sehotela, jisi, makeke, mafura, chokoleti, imbwa dzinopisa uye pizza inowanzozivikanwa. "Asi mafuta akawanda akazara anokwanisa kutungamirira kumadziropu emafuta anokuvadza mumuviri watinogona kuona," kunyanya kuvana, inodaro NHS.UKUK. "Izvi zvinogona kukonzera zvirwere zvakadai sepfungwa, chirwere cheshuga chechipiri, uye mamwe makondombera."
Sangano rinotaura kuti vana vane makore 4 kusvika ku6 havafaniri kuwana magirogiramu 18 emafuta akazara pazuva, vana 7 kusvika ku10 havafaniri kudya girasi rezuva rimwe nerimwe 22 uye vana 11 nepamusoro vanofanira kuzvikwanisa kusvika pamagiramu 28. Nhengo yehutano inoratidzira kushandura zvokudya zvinotakurwa nemafuta akazara nehutano hwakasarudzwa hwakakosha mumafuta asina insaturated, akadai sehove (kunyanya hove dzewairi yakafanana nema mackerel, salmon uye mutova), nutswe dzisina kuiswa, mbeu, uye avocado.
Limit Trans Fat
The Academy of Nutrition uye Dietetics, sangano guru renyika yezvokudya uye vanodya noutano, rinotaura kuti mafuta anotengesa - kwete mafuta ose - ndeavengi. "Iwe unoda kuti vana vako vadye zvakanaka, asi zvakakunakira iwe zvingasave zvakanaka kune vana vako," rinodaro sangano.
"Kunyanya, vanhu vakuru uye vana vaduku zvikuru vanoda mafuta akasiyana-siyana muzvokudya zvavo. Fat ndiyo inokosha inokonzera makirori anotsigira vana 'uye vana vaduku' kukura."
IYI uye inotaurawo kuti maviri mafuta ane acidyi-linoleic uye alpha-linolenic acid - zvakakosha pakukura kwevana nekukura kwehupi. Sezvo mutumbi usingakwanisi kuita mafuta aya, vana vanofanira kuzviwana kubva pakudya. "Vana vanodawo mamwe mafuta kubva pakudya kuti vabatsire miviri yavo kushandisa mavitamini A, D, E uye K. Saka usaderedza mafuta kumaana vaduku," anodaro AND AND. Mushure mezera remakore maviri, munofanira kuve nechokwadi chokuti vana vanochera mafuta akazara uye kutengesa mafuta - asi vachiwana mafuta ane utano hwakakwana - nokudya zviyo zvakakwana, michero, miriwo, mafuta asina mafuta uye zvimwe zvokudya zveprotein-rich.
ICleveland Clinic, imwe yenharaunda yepamusoro yezvehutano, inopa zano kuti iwe unotaura kune unyanzvi wezvokudya - uye chiremba wako - usati waita chero kuchinja kukuru mukudya kwevana. Zvisinei, kliniki inotaura kuti iwe unogona kutanga kupa vana vaduku-mafuta masarudzo. Semuenzaniso, pane kugara chips, kupa pretzels kana chikapu chakabikwa; panzvimbo pekudya nyama, kupa vana chironga chinorarama cheggie cheggie chakagadzirwa nemafuta anocheka; uye, panzvimbo yehamburger yose yakakurumbira, kubika grill chicken sandwich kana pasi rakaonda turu yevhu rinosungira vana vako.
Mikana iyi yakazara, uye kliniki inopa mamwe mazano akawanda ekuderedza mafuta.
Mamwe mazano e-Fat-Kupera
- Ipa vana michero, veggies uye zvizere-zviyo zvezviyo panguva yekudya nguva panzvimbo panzvimbo ye candy and cookies.
- Kwekudya kwemasikati pamusha kana kuchikoro, shandisa zviyo-zviyo sandwiches (kana wraps) nemaitiro akaonda ezvokudya. Chikamu kana maviri ndeyekuti vana vanoda, kwete nheyo yeNew York deli-style sandwich.
- Isa pakakodhi-mafuta mafuta muvana venyu masikati mabhokisi, uye mabhokisi maduku emukaka wakaora-mafuta, kana mabhodhoro emvura, panzvimbo yezvinwiwa zvinotapira.
- Ita ma muffin ako uye maokie panzvimbo pokutenga mafuta akawanda-uye shuga-yakazara gorozi muffin kana makiki.
- Kana vana vako vachidya tuna, ona kana vachizodya mukaka wekakini, iyo inotonyanya kukosha yemoyo-ine hutano-omega-3 fatty acids
- Shandisai mbatata duku yakabikwa yakazadzwa nemuchero wakaoma kana kuti salsa munyoro pane cheese, mafuta uye mukroma
- Ika zvokudya zvemhuri yako nekubika kubika kana kuvhara mazana emafuta emuorivhi kana mafuta e-canola panzvimbo yehuti, kupfupisa kana mafuta.
- Itai mitsara yekudya mushure mekudya kwemanheru, uye gadzira chero dheedheni kunze kwechidimbu chezvibereko kurapa panzvimbo yezvinoitika zuva rega rega
- Taura nevana vako nezvekukosha kwekudya kwakanaka uye kurarama kwakanaka. Tsanangura kuti mafuta akawanda uye shuga zvinogona sei kuzviita zvisina kukodzera uye pakupedzisira zvirwere. Tungamira nemuenzaniso. Iwe une chikwereti kwavari.