Ngaba umntwana wakho okwishumi elivisayo uyafuna ukuba ngumfuni wokutya?

Ngexesha lokufikisa kuhlala kukho utshintsho kubume bomzimba obubonisa utshintsho kwindlela otya ngayo, ephenjelelwa ziimfuno zesondlo ezintsha eziphendula kukwanda kobunzima kumadoda, kunye nokufakwa kwamafutha kumantombazana. A Uxwebhu lwe-AEP, ibonisa ukuba ukufakwa okucetyiswayo kule minyaka kufuneka kuhambelane ngakumbi nezinga lokukhula okanye iminyaka yobudala kunexesha lokulandelana.

Emva kwexesha, ndiza kudwelisa ezo - ngokoluvo loogqirha babantwana baseSpain- zezona mpazamo ziqhelekileyo ekutyeni kule minyaka; Ngoku ndifuna ukubonisa umxholo onomdla kakhulu onokuthi uphendule kwiinkxalabo zolutsha olufikayo ekhaya. Imalunga ne ukutya kwemifuno, ekucwangciswe kakuhle, okunokuhlangabezana ngokugqibeleleyo neemfuno zesondlo, nakwelo nqanaba lotshintsho.

La Ingcali yezondlo yaseCanada uChantal Poirier iyavumelana nengxelo yam yokugqibela, nangona utshintsho kwindlela otya ngayo kufuneka lukhatshwe ngu umgudu wokufumana izondlo eziyimfuneko imihla ngemihla. I-Poirier ke ibekwe kwimeko ekhulayo yokuguqula imikhwa yokutya, ukuphelisa inyama-kubandakanya iinkukhu- kunye nentlanzi (kwaye kwimeko ye-vegans, nayo nayiphi na into evela kwisilwanyana). Kutheni umntwana ofikisayo eyeka ukutya inyama okanye intlanzi? Ngokusisiseko yezizathu zokuziphatha (okanye ezinengcinga) zokuchasana nokubandezeleka kwezilwanyana eziphakanyiselwa ukutyiwa ngabantu.

Izidingo zesondlo kwinqanaba lokufikisa.

Umzali umzali ukuya kuthi ga kwiminyaka eli-11 yahlukile, kwaye yahluka ukusuka kuloo minyaka (ezona zondlo ziphambili zimelwe kule theyibhile ingezantsi); Zisoloko ziboniswa ngokwemihla yokusetyenziswa kwemihla ngemihla:

• 1g ngekg nganye. protein kuzo zombini izini phakathi kweminyaka eli-11 neli-14; I-0,9 kunye ne-0,8 kumadoda nabasetyhini (ngokwahlukeneyo) phakathi kweminyaka eli-15 ukuya kweli-18 ubudala.

Iiprotheyini ziya kuba negalelo phakathi kwe-10 ukuya kwi-15 yepesenti yeekhalori ekudleni ngexabiso lebhayiloji. I-AEP ibhekisa kubo njengemvelaphi yezilwanyana, ke kwicandelo lokugqibela, ndiza kunika iinkcukacha ezithe vetshe ngokufaneleka kokutya kwemifuno

• Amanqatha apheleleyo aya kumela iipesenti ezingama-30 zeekhalori zizonke; i-fatty acids acids, iipesenti ezili-10 ze-caloric total intake; Ukutya kwe-cholesterol kuya kuba ngaphantsi kwama-300 mg / ngosuku.

"Akukho zindululo zichaziweyo ze-polyunsaturated fatty acids, nangona ukutya okwahlukeneyo kunye nokutya okunesondlo kunika izixa ezaneleyo"

• Los iiCarbohydrate kufuneka zimele phakathi kweepesenti ezingama-55 ukuya kuma-60 zeekhalori zokutya. Ngohlobo lweecarbohydrate ezintsonkothileyo- ezibonelela ngesiriyeli, iziqhamo kunye nemifuno (le yokugqibela ikwangumthombo olungileyo wefayibha)
• Iivithamini ziyimfuneko ukuxhasa iimfuno zamandla; kunye neeminerali kufuneka zibekhona, kugxilwe ngokukodwa kwi-ayoni- kumantombazana asexesheni nakwiimbaleki. Kule nqaku ngo Isiseko sentliziyoUya kufumana inkcukacha yokutya kwezilwanyana kunye nemvelaphi yemifuno etyebe ngentsimbi.

Ukufezekisa ubonelelo olwaneleyo lwezakhamzimba, ukutya kufuneka kulungelelaniswe kangangoko kunokwenzeka.

Izenzo ezingalunganga.

Kwaye ngokubanzi (hayi kuphela kulutsha): Ndiyathetha malunga izitenxo kwindlela otya ngayo (ukungatyi, njl. njl.); ukubhenela kwizitya ezilungiswa rhoqo; tsiba isidlo sakusasa.

Kule minyaka kukho ukutya okumnandi kakhulu okanye okutyiwa phakathi kokutya, kunye neziselo ezineswekile kunye neziselo; kwelinye icala, amakhwenkwe namantombazana aqala ukusela utywala. Nokuba izidlo ezithintelayo zijolise ekwehliseni ubunzima ngexesha elifutshane.

Ukhuseleko lokutya kwemifuno kulutsha.

Ungawuthatha njengomba ophikisanayo, kwaye ungathandabuza ukuba omnye wabantwana bakho uzimisele ukukuyeka ukusetyenziswa kwalo naluphi na uhlobo lwenyama (inyama yenkomo, inkukhu, intlanzi); Ingcebiso yokuqala kukuba uzazise kakuhle, kodwa ushiye bucala ucalucalulo. Baninzi abatya inyama (ovo-lacto) kunye nemifuno, kwaye kwimeko ezininzi umkhwa uqale ebuntwaneni.

Ngokutsho Umanyano lweMifuno yaseSpain, oku kutya, “ukuba zicwangciswe kakuhle, zilungele onke amabakala omjikelo wobomi (kubandakanya ukukhulelwa kunye nokuncancisa. ”Banokuhlangabezana neemfuno zesondlo zabantwana, kwaye abakuthinteli ukukhula okuqhelekileyo. Banikezela ngezibonelelo ezithile ezinje ngokutya okuphantsi kwecholesterol, amafutha atyebileyo, kunye nokusetyenziswa okuphezulu kokutya okusekwe kwizityalo Luhlobo yokutya ehambelana nokuthintela ukutyeba kakhulu.

Umbutho we-American Dietetic Association uyavuma ukuba izidlo zemifuno (kubandakanya i-vegan) zisempilweni kwaye zinezondlo ezifanelekileyo

Iposi langaphambili licebisa ezinye izibonelelo, ukongeza kwezo zikhankanyiweyo, ezinje nge ukunciphisa ukusetyenziswa kweelekese, ukutya okukhawulezayo kunye nokutya okutyiwa; Kwaye oku kukudibanisa, kuba kweli nqanaba lobomi, ukuxelisa kunye notshintsho lweemvakalelo lubangela utyekelo oluthile lokutya ukutya okungenampilo.

Kufuneka kukhankanywe ukuba kula mantombazana kunye nalawo makhwenkwe athe aba nengxaki yokutya, ukutya kwemifuno kuyinto eqhelekileyo, yiyo loo nto oogqirha kunye neengcali zokutya kufuneka uzilungiselele kakuhle ukukhupha iimpawu zokuphazamiseka kwindlela otya ngayo. Xa onke amaqela ezondlo (iicarbohydrate, iiproteni - imifuno -, iivithamini kunye neeminerals) zithathelwa ingqalelo kukutya kwemihla ngemihla, imifuno ayisiyongxaki.

Igalelo elongezelelweyo.

Okokuba ayongxaki kuyinyani, kodwa sihamba ngamacandelo; Okokuqala, kunokufuneka uncedo lwengcali yesondlo sabantu, okanye ubuncinci ngokubonisana neziko elithile. Yintoni egqithisile:

• Qotha ingqalelo ekhethekileyo yentsimbi, calcium nezinc, kuba iiminerali kulula ukuzifumana ngokutya okunomdla, kodwa kuya kufuneka uqinisekise ngegalelo labo ukuba abantwana bafuna ukuba ngabatyayo. Umzekelo, kukho intsimbi kwimifuno eluhlaza kunye necalcium kumandongomane kunye nemidumba. Ngokuphathelele i-zinc, xa kungasetyenziswanga ubisi, unokusebenzisa imbotyi / amandongomane.
• Njengoko uyazi, ukukhanya kwelanga ngowona mthombo uphambili wevithamini D, kodwa ikwafumaneka kubisi oluqinileyo; Ubisi lwezilwanyana alutyiwa ziivenji, ke ukuba le yimeko yakho unokuqhagamshelana nengcali kwimeko yokuthandabuza.
• I-Vitamin B12: namhlanje kukho iimveliso ezityetyisiweyo (ukutya okuziinkozo, izinto eziphuma kwisoya), kodwa ihlala ikukutya okunemvelaphi yezilwanyana (inyama, ubisi, amaqanda); ukuba zonke zikhutshiwe, kuyacetyiswa ukuba uthathe uhlobo lokuncedisa, kodwa ngugqirha, kuba uyabandakanyeka kuphuhliso lweeuron.
• Iiproteni zemifuno zinomgangatho olungileyo: iimbotyi, iinkozo ezipheleleyo, amandongomane, itofu, ...
• Amandongomane, imbewu kunye neeoyile zamva nje, ziqulathe iiasidi ezinamafutha, kunye nosapho lwe-Omega 3

Kuyo nayiphi na imeko, ndiyacebisa - ukongeza ekubonisaneni nengcali- ukuba nawuphina umntu osemncinci 'otshintshela kwimifuno', Ngaba uyazi izizathu zokuba kutheni le ndlela yokutya ikhethwayo, hayi ngokulandela ifashoni, eya kuthi ithintele ukutya okusempilweni okufanelekileyo.

Imifanekiso - (Eyokuqala neyesibini) ISebe lezoLimo (USDA), UAbrbron