Thandizani Ana Kuti Azidya Chakudya Chopatsa Thanzi
Posankha momwe mungachepetse mafuta mu zakudya za ana musayese kuchotsa mafuta onse. Mwachidziwikire, ana ayenera kudya zakudya zowonongeka, kupewa kudya komanso zakudya zothandizidwa. Komabe, kuchepa kwa mwana kumasiyana ndi wamkulu; ana amafunikira mafuta enaake kuti azikhala ndi thanzi labwino. "Kupeza mafuta okwanira okwanira n'kofunika kuti chikhale chitukuko," anatero KidsHealth. "Ana aang'ono, makamaka, amafunikira chakudya chawo chokwanira kuti athandize ubongo ndi manjenje kuti zizikhala bwino." Mfungulo ukusiyanitsa mafuta abwino ndi mafuta oipa ndikuonetsetsa kuti ana anu azipeza zokwanira kuti azikhala ndi moyo wabwino komanso wathanzi.
Lembetsani Mafuta Okhutira
Malingana ndi British National Health Service, chinsinsi chochepetsa mafuta m'madyerero a ana ndi kuchepetsa zakudya zowonjezera mafuta odzaza ndi kuwathandiza kukhala ndi njira zathanzi. NHS.UK, webusaiti ya bungweli, imanena kuti ana amadya mafuta ochulukirapo kuchokera ku zakudya monga mafuta, tchizi, mikate, zakudya, chokoleti, agalu otentha komanso pizza omwe amakonda kwambiri. "Koma mafuta odzaza kwambiri angayambitse mafuta ovulaza m'thupi lomwe sitingathe kuwona," makamaka ana, akuti NHS.UK. "Izi zingachititse matenda monga matenda a mtima, mtundu wa shuga, ndi khansa zina."
Bungwe limanena kuti ana a zaka zapakati pa 4 ndi 6 sayenera kupeza ma gramu 18 a mafuta okhutira patsiku, ana 7 mpaka 10 ayenera kudya ma gramu oposa 22 tsiku ndi tsiku ndipo ana khumi ndi anayi kapena kupitirira ayenera kudzipiritsa makilogalamu 28. Bungwe la zachipatala limatulutsa zakudya zodzala ndi mafuta odzaza ndi zakudya zabwino zomwe zimakhala ndi mafuta osatsitsika, monga nsomba (makamaka nsomba zamchere monga mackerel, saumoni ndi ndowa), mtedza wosatulutsidwa, mbewu, ndi avoti.
Lonjezani Mafuta Otsitsira
Academy of Food and Dietetics, bungwe lalikulu kwambiri padziko lapansi la zakudya ndi zakudya zamagulu, limanena kuti mafuta opatsirana - osati mafuta onse - ndi adani. Bungweli linati: "Mukufuna kuti ana anu azidya bwino, koma zomwe zingakhale bwino kuti musakhale bwino kwa ana anu."
"Makamaka akulu ndi ana ang'onoang'ono amafunikira mafuta osiyanasiyana pa zakudya zawo. Mafuta ndi gwero lofunikira la ma calories omwe amathandiza kukula kwa ana ndi" ana ".
NTHAWI imatinso kuti mafuta awiri achile - linoleic ndi alpha-linolenic acid - ndi ofunikira kukula kwa ubongo ndi ubongo. Popeza thupi silingathe kupanga mafutawa, ana ayenera kuwatenga ku chakudya. "Ana amafunanso mafuta kuchokera ku zakudya kuti matupi awo azigwiritsa ntchito ma vitamini A, D, E ndi K. Choncho musadye mafuta chifukwa cha ana," akutero THE. Pambuyo pa zaka ziwiri, muyenera kuonetsetsa kuti ana amachepetsa mafuta odzaza ndi mafuta owonjezera - koma adzalandira mafuta okwanira - mwa kudya mbewu zonse, zipatso, ndiwo zamasamba, mkaka wotsika kwambiri ndi zakudya zina zowonjezera mapuloteni.
Kampani ya Cleveland, imodzi mwa mabungwe akuluakulu a zaumoyo, imalangiza kuti mumalankhulana ndi dokotala - ndi dokotala wanu - musanapange kusintha kwakukulu kwa zakudya za mwana. Komabe, chipatalachi chimanena kuti mungayambe kupereka ana osankha mafuta ochepa. Mwachitsanzo, mmalo mwa zipsyinjo zowonongeka, perekani pretzels kapena mapepala ophika; M'malo mwa pizza ya nyama, perekani ana a pizza abwino omwe ali ndi mafuta ochepa kwambiri; ndipo, mmalo mwa hamburger yotchuka kwambiri, kuphika masangweji a nkhuku owongolera kapena ana aang'ono oyamwa mawere a ana anu.
Zowonjezera ndizowonjezera, ndipo chipatala chimapereka malingaliro ena ambiri ochepetsa mafuta.
Zotsatira Zowonjezera Mafuta-Kutsika
- Perekani ana zipatso, veggies ndi osakaniza tirigu nthawi yamphongo m'malo mwa maswiti ndi makeke.
- Chakudya chamasana kunyumba kapena kusukulu, pangani masangweji ambewu (kapena wraps) omwe amadya zakudya zopatsa thanzi. Kagawo kokha kapena awiri ndi ana omwe amafunikira, osati a sandwich ya New York yopanga mafuta.
- Ikani ma yogudts a mafuta ochepa m'mabotolo anu aang'ono, ndi mabokosi ang'onoang'ono a mkaka wotsika kwambiri, kapena mabotolo a madzi, mmalo mwa zakumwa zakumwa zakumwa za shuga.
- Pangani zofukiza zanu ndi ma cookies mmalo mogula mafuta owonjezera-ndi ma bakiteri odzaza shuga muffins kapena makeke.
- Ngati ana anu adya tuna, onetsetsani ngati adya nsomba zam'chitini, ndipamene mungapeze mafuta abwino omega-3 fatty acids
- Kutumikira mbatata yaying'ono yophikidwa ndi mchere wofiira kapena salsa mmalo mwa tchizi, batala ndi zonona
- Ikani chakudya cha banja lanu ndi kuphika kutsitsi kapena kusala mafuta ena a maolivi kapena mafuta a canola mmalo mwa mafuta, kuchepetsa kapena mafuta onunkhira.
- Lembani zakudya zopatsa thanzi mukatha kudya, ndipo perekani mchere wina osati chipatso kuti muzichita m'malo mochita tsiku ndi tsiku
- Kambiranani ndi ana anu za kufunika kokhala ndi thanzi labwino komanso moyo wathanzi. Fotokozerani kuti mafuta owonjezera komanso shuga angapangitse bwanji kukhala osayenera ndipo pamapeto pake akudwala. Yotsogolera ndi chitsanzo. Muli ndi ngongole kwa iwo.