Munharaunda yedu tinowana huwandu hukuru hwechikafu chakanangana chevacheche uye vana vadiki vane huwandu hwakanyanya hweshuga (vamwe pakavanda). Chii chaunoziva nezve mhedzisiro yeshuga pavana? Ishuga ichokwadi here chepfu kuvana vedu?
Takaita muunganidzwa wekusahadzika kukuru pane iyi nyaya.
Chii chinonzi glucose uye ndeyei?
Glucose icarbohydrate inowanikwa mu sucrose (shuga) yatinodya. Patinotora glucose, inopinda muropa uye inoendeswa kuchiropa kuti ibudise simba. Glucose yakawandisa inochengetwa mumuviri semafuta.
Ndeapi madosi ezuva nezuva eshuga anofanirwa kutora vana?
Iko kudya kwezuva nezuva kwe shuga muvana kubva pa1 kusvika pamakore matatu inofanirwa kuve yakanyanya 17 gramu yeshuga pazuva. Muvanhu vanopfuura makore matatu zvinokurudzirwa kuti usapfuure magiramu makumi matatu nematatu pazuva (anenge mashupuni manomwe)
Ndezvipi zvekudya zvevacheche zvine shuga yakawedzerwa?
- Yogurts: yogati yevana ine avhareji yeanenge 16g shuga, inenge shuga yese yakakurudzirwa mwana.
- Mabhisikiti: Yese 100g yemakuki isu tine 69g yemakabohydrate, eaya angangoita 24g ishuga.
- Mafomura emukakaFomula inogona kuve neiri pakati pe28% uye 54% yemakoriori ako kubva pashuga.
- Porridges: akawanda maporridges ane kuwanda kweshuga. Tinokurudzira kuti utarise iwo mavara.
- Zvibereko compotes: 250 gramu apuro uye bhanana compote ine 27,5 magiramu eshuga.
Ndezvipi zvekudya zvevana zvine shuga yakawedzerwa?
- Kudya kwemangwanani: anenge magiramu makumi mashanu ezviyo anogona kuva ne50 gramu yeshuga.
- Yakaputirwa majusiZvimwe zvidhinha zvemuto wega zvine 34,3 gramu yeshuga, inoenzana ne8 nehafu cubes.
- Soluble cocoa: 30 gramu yekocoa yakasviba yevana ine 10,8 gramu yeshuga.
Kana iwe uchida rumwe ruzivo nezve zvemukati zveshuga zvezvimwe zvigadzirwa uye mabhureki pamusika, unogona kutarisa peji sinAzucar.org.
Shuga inofanirwa here kuwedzerwa mukudya kwemwana?
Nutritionists Vanokurudzira usaise munyu kana shuga pakudya kwevana kuitira kuti nenzira iyi vajairire hunhu hwepanyama hwezvavanoshandisa.
Vana vanofanirwa kudya shuga here?
Mushure megore, vana vanopisa simba rakawanda nekuda kwenzvimbo yavo yepamusoro yebasa, nekudaro, kudyiwa kweshuga kwakakosha. Vana vari kukura uye nekudaro yavo metabolism inowedzera.
Ndezvipi zvekudya zvevana zvine yakakwira madosi eshuga?
Chingwa chakachekwa, zviyo zvezviyo, shuga kana huchi hwezviyo, machokoreti, zvinwiwa zvine munyu, zvakaputirwa majusi, smoothies, yogati yemvura, mafekita emabhizimusi, ketchup, zviwitsi, ndiro dzakabikwa, madomasi akaomeswa muzvidhinha, nezvimwe.
Ndeapi mazita ayo indasitiri yezvikafu inoshandisa shuga yakawedzerwa?
Yakakwira fructose chibage sirasi kana sirafu (HFCS kana HFCS), agave, agave manyuchi, molasses, maple sirasi, sirafu, nzimbe sirafu, fructose, sucrose, maltose, maltodextrin, muchero wemuchero concentrate, caramel, dextrose, sucrose, juzi juzi, uchi, etc.
Kune here zvine tsime zvine tsvigiri?
Ehe saizvozvo, michero, miriwo, uye zviyo zvakakwana zvine shuga ine hutano. Simba rinopihwa neshuga harina kuipa kana richibva muzvikafu zvechisikigo kana makabhohaidhiretsi akaomarara.
Kunyanya kushandisa shuga kunokanganisa sei mwana?
Kugara uchidya zvakawandisa kweshuga kunogona kukonzera matambudziko anokanganisa metabolism (kufutisa, chirwere cheshuga), moyo (kuwedzerwa kweropa), hutano hwemazino (maburi) uyezve kuita kwechikoro (kuwedzera chiitiko uye kudzikira kwekutarisa uye kuisa pfungwa)
Ko zvinotsiva shuga zvinokurudzirwa here kuvana?
Muvana vari pasi pemakore matatu ekuberekwa kushandiswa kwezvinotapira hazvikurudzirwe (Chikafu Chekuwedzera). Vaya vanopfuura makore matatu vanogona kutora zvinotapira muzviitiko zvekuwedzeredza, kufutisa kana chirwere cheshuga asi nguva dzose vari pasi pekutarisirwa kwechiremba.
Nzira yekudzivirira sei kuwandisa kweshuga muvana?
- Deredza kudyiwa kweshuga dzinonwiswa zviri nyore.
- Wedzera kudyiwa kwechikafu chakapfuma mufaera
- Ita endorphin-inogadzira zviitiko kunze kwekudya, senge mitambo.
- Simudzira tsika dzakanaka mumhuri yako kuyedza kupa vana vako chikafu chine hutano, chakasiyana uye chakaringana.
- Dzivisa kushandisa zviwitsi semubairo. Vapedze chete pazviitiko zvisingawanzoitiki