Zakudya zopatsa thanzi 12 zopatsa mphamvu 200 zoperewera

Zosakaniza ndizochepa, zakudya zazing'ono zofulumira. Zosakaniza zimadyedwa pakati pa chakudya ndikuthandizani kuti mukhale okhuta.Kuphatikiza ndi puloteni (monga mtedza, nyemba, kapena mkaka wopanda mafuta ambiri kapena wopanda mafuta) kapena njere zonse (monga mkate wa tirigu) zitha kupatsanso zakudya zokhwasula-khwasula "kukhala ndi mphamvu" kuti musadzakhalenso ndi njala mofulumira. Zakudya zopatsa thanzi ndi:

• Njere zonse
• Mchere wochepa
• Shuga wowonjezera
• Zakudya zatsopano monga zipatso ndi ndiwo zamasamba

Nawa malingaliro khumi ndi awiri osakaniza bwino omwe mungayesere:

1. Apple imodzi kapena peyala imodzi yokhala ndi ma almond 12
2. Hafu ya chikho (120 milliliters, mL) ya zipatso yokhala ndi ma ounike 6 (oz), kapena magalamu 170 (g), ya yogurt wamba kapena kanyumba kochepa kwambiri
3. Nthochi imodzi yaying'ono yokhala ndi supuni 1 (tbsp), kapena (15 mL), batala wosaphika kapena wosalala
4. Kotala limodzi la kotala (62 mL) limasakanikirana ndi zipatso zouma ndi mtedza (popanda shuga wowonjezera kapena mchere)
5. Makapu atatu (720 mL) mpweya wotuluka ma popcorn ndi 2 tbsp (30 mL) wonyezimira parmesan tchizi
6. Chikho chimodzi (240 mL) cha mphesa kapena tomato wamatcheri wokhala ndi tchizi wa mafuta ochepa
7. Chikho chimodzi (240 mL) kaloti yaiwisi, broccoli, kapena tsabola belu wokhala ndi 2 tbsp (30 mL) wa hummus kapena nyemba yakuda
8. Chikho chimodzi (240 mL) msuzi wa phwetekere wokhala ndi ma crackers okwana asanu
9. Chikho chimodzi chachitatu (80 mL) chopaka ma oats ophika mu 1 chikho (240 mL) mkaka wopanda mafuta ndi sinamoni
10. Dzira lowira kwambiri ndi maamondi 12
11. Zipatso smoothie wokhala ndi chikho chimodzi (240 mL) mkaka wopanda mafuta, theka la nthochi yaying'ono, ndi theka chikho (120 g) zipatso
12. Ophwanya tirigu asanu ndi 1 oz (28 g) mafuta ochepa cheddar

Zosakaniza ndi zabwino kwa inu, malinga ngati mutakhala ndi zosankha zabwino komanso zosakaniza bwino. (Mwachitsanzo, ikani chakudya chochuluka m'mbale m'malo mongodyera kuchokera m'thumba.) Zakudya zazing'ono zing'onozing'ono pakati pa chakudya zimatha kukulepheretsani kudya kwambiri panthawi yakudya ndikuthandizani kuti muchepetse kunenepa.

Zakudya zabwino kwa anthu akuluakulu zimatha kukupatsani mphamvu zogwirira ntchito komanso zolimbitsa thupi. Zakudya zopatsa thanzi komanso zakumwa zabwino kwa ana zimapatsa mphamvu zofunikira pakukula, sukulu, komanso masewera. Apatseni ana aang'ono zokhwasula-khwasula zopatsa thanzi, ndipo atha kudzisankhira okha akadzakula. Pewani zokhwasula-khwasula ndi shuga wowonjezera kuti zikuthandizeni kukhalabe ndi mano abwino.

Kudya zakudya zosiyanasiyana monga zomwe zili pamwambazi kumakupatsani mavitamini owonjezera, michere, fiber, ma antioxidants (zinthu zomwe zimathandiza kupewa kuwonongeka kwa ma cell), ndi michere ina yolimbana ndi matenda. Kusankha zakudya zopatsa mafuta ochepa kungakuthandizeni kapena mwana wanu kuti mukhale wonenepa.

Chepetsani zakumwa zamasewera zamafuta okwanira kwambiri komanso zokhazikitsidwa zokhwasula-khwasula, zokonda tchipisi kapena ma cookie. Phatikizani kapu yamadzi ndi chotupitsa chanu m'malo mwa chakumwa chotsekemera.

Ngati muli ndi matenda ashuga, mungafunikire kulabadira kuchuluka kwa chakudya m'zakudya zanu.

Zowonongeka; Zowonjezera; Kudya moyenera - zokhwasula-khwasula zathanzi; Kuonda - zokhwasula-khwasula zathanzi; Zakudya zabwino - zokhwasula-khwasula zathanzi; Ubwino - zakudya zopatsa thanzi

Tsamba la American Diabetes Association. Zakudya zabwino zimapangidwa mosavuta. www.diabetes.org/nutrition/healthy-food-choices-made-easy. Inapezeka pa June 30, 2020.

Malo Othandizira Kuteteza ndi Kuteteza tsamba lawebusayiti. Momwe mungagwiritsire ntchito zipatso ndi ndiwo zamasamba kuti muchepetse kunenepa kwanu. www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html. Idasinthidwa pa Januware 31, 2020. Idapezeka pa June 30, 2020.

Tsamba la U.S. Department of Health and Human Services. Zakudya zopatsa thanzi: malangizo ofulumira kwa makolo. health.gov/myhealthfinder/topics/everyday-healthy-living/nutrition/healthy-snacks-quick-tips-parents. Idasinthidwa pa Julayi 24, 2020. Idapezeka pa Seputembara 29, 2020.

• Zakudya zabwino