Na u qetella u reka lijo tse tšoanang ha u ea mabenkeleng?
Na koloi ea hao ea korosari e tletse lijo tse phetseng hantle bana ba hao ba ke ke ba ja kapa ba ja lijo tseo u li hlajoang ke lihlong?
Ho bala lijo tsa Labels
Ha u ntse u ithuta ka lijo tse phetseng hantle le ho qoba lijo tse se nang junk, u ka beha lithuto tseo ho sebetsa ka lebenkeleng ha u reka lijo.
Ka mohlala, ho bapisa litekanyetso tsa phepo e nepahetseng bakeng sa Sunny D, e leng seno se tloaelehileng sa lithethefatsi, se ka u susumelletsa ho reka SunnyD e nang le phepo e ntle ka khalsiamo kapa SunnyD Reduced Sugar.
Kapa u ka 'na ua tlōla seno sena sa Orange ka ho feletseng' me ua tsamaea ka lero la lamunu la lamunu haeba u ne u e-na le nako ea ho bapisa mangolo a bona a lijo.
Ka bomalimabe, batsoali ba atisa ho leba lebenkeleng 'me ha ba na nako ea ho bapisa le mangolo a lijo. Kaha ena ke tsela e molemo ka ho fetisisa ea ho fumana lijo tse phetseng hantle le liphetoho tse matlafatsang tsa lijo tseo u seng u ntse u li reka, u lokela ho nahana ka ho nka leeto le eketsehileng ho ea lebenkeleng empa u se na bana ba hao ha u e-na le nako e eketsehileng ea ho etsa lethathamo la lijo tsa lelapa la hau.
Ho reka Groceries bakeng sa Bana
Ka kakaretso, lijo tse nang le bophelo bo botle lethathamong la hao la ho reka lijo tsa bana li lokela ho kenyeletsa:
- lijo tse fokolang mafura, le lijo tse fokolang mafura a mangata le k'holeseterole
- lijo tse phahameng , tse kenyeletsang lijo tsa lijo-thollo, meroho le litholoana
- lijo tse nang le tsoekere le letsoai feela
- lijo tse nang le khalsiamo tse kang lebese le tlaase , ho finyella litlhoko tsa khalsiamo ea letsatsi le letsatsi
- lijo tse nang le tšepe, tse kenyeletsang lijo tse mafura le lihlahisoa tsohle tse nang le tšepe, ho finyella litlhoko tsa letsatsi le letsatsi bakeng sa tšepe
- lijo tsohle ha ho khoneha, ho e-na le ho nkoa lijo tse sa hlahisang lijo le lijo tse nang le tsoekere e ngata, mafura (ho akarelletsa le mafura a trans), letsoai le lintho tse ling tse nkiloeng ho tsona le lintho tse ngata tse ntle tse nkiloeng, tse kang fiber.
'Me ha e le hantle, u batla ho reka lijo tseo bana ba hao ba tla li ja.
Ho reka lijo tse nang le bana ha ho hlokahale hore u reke feela ho reka li-fries tsa Fora le likokoanyana tsa likhoho.
Lethathamo la lijo bakeng sa Bana
Tse ling tsa lihlahisoa tseo u ka 'nang ua li sheba li kenyeletsa lethathamong la hao la ho reka ha u reka ha bana ba hao ba ka reka:
- Mafura a fokotsehileng (2%), mafura a tlase (1%), kapa lebese le sa fumanehang mafura (ntle le korolete) kapa tatso ea fragola, e ka eketsang tsoekere e eketsehileng le lik'halori lebese la ngoana oa hau.
- Pudding e potlakileng (ntle le tsoekere le mafura) tseo u li etsang ka lebese le tlaase
- Yoga e se nang mafura kapa e mafura
- Cheese ea Amerika e bitsoang Kraft Singles 2% Mafura a Milk (25% ea calcium) kapa tse ling tse sa mafura kapa tse mafura a tlaase - hlahloba lengolo hore u fumane calcium haholo, leha ho le joalo
- Iron Kids Bohobe - khetho e nepahetseng haeba ngoana oa hao a tla ja bohobe bo bosoeu kaha o na le calcium, fiber le tšepe e eketsehileng.
- Bohobe bohle ba koro le lihlahisoa tse ling tsohle tsa lijo-thollo , tse kang pasta eohle ea koro, sandwich eohle ea koro le li-roll, le raese e sootho
- Litholoana le Meroho - khetha mefuta e fapaneng ea litholoana le meroho e nakong le hore bana ba hao ba thabele, hammoho le litholoana tsa pele ho sehiloeng le meroho e mongobo eo u ka e sebeletsang ka potlako.
- 100% Litholoana tsa Litholoana - u ka reka lero la litholoana tse fokolang, empa u qobe ho reka soda le li-seno tsa litholoana. Hopola hore ntle leha seno se nooang se reka lero la 100% ho letšoao, joale ho ka etsahala hore e se lero la 100%, le sieang mefuta e mengata e tsebahalang, ho kenyelletsa le mefuta e mengata ea Capri Sun, Hi-C, Kool Aid le Hawaiian Punch, joalo-joalo.
- Minute Maid Kids + kapa Tropicana Healthy Kids lero la orange - ho phaella ho vithamine C, folate le potassium, lihlahisoa tsena tsa lero la lamunu li na le calcium, vithamine A, B1, D le E, ho feta mefuta e meng e mengata.
- Lijo tsa lijo tsa hoseng - qoba lijo-thollo tse monate 'me u batle lijo-thollo tsa lijo-thollo tse ngata ka li-vithamine le liminerale tse eketsehileng ho e-na le hoo, tse kang Total, Multi-Grain Cheerios, Koro ea Pele e Chesitsoeng ea Spoon, Korogg ea Mini-Wheat Frosted, kapa Lekala la Raisin ka Kakaretso, joalo-joalo.
- Peter Pan Plus Peanut Butter - e na le li-vithamine le liminerale tse ling tse ngata ho feta tse ling tsa marate oa peanut
- Lintja tse chesang - reka mefuta e fapaneng ea mafura, e kang ea Franks ea Oscar Mayer Light Beef kapa Franks ea Phoofolo ea Phoofolo e Fokotsang ea Fat Fate ea Seheberu ea Sechaba, lintja tse sa cheseng tse se nang mafura, lintja tse chesang tse nang le mafura, esita le lintja tse chesang tsa meroho. Hopola hore lintja tse chesang li ka ba letsoai le letsoai le li-nitrates, kahoo u ka 'na ua se ke ua lumella bana ba hau hore ba li je kamehla.
- Lijo tse monate le likhoho - ho kenyeletsoa ho khaola ka ho fetisisa ho nama ea nama ea nama ea nama ea nama ea nama ea nama ea likhomo, likarolo tse ling tse sa khutsitseng tsa khōhō, le matsoele a likhoho tse se nang letlalo le li-cutlets tsa turkey.
- Mefuta ea li-luncheon - e phetseng hantle, e phehiloeng ka nama ea likhomo, nama ea mafura kapa mafura a fokolang mafura.
- Litlhapi tsa canned light tuna, tseo ho nahanoang hore li na le mercury e nyenyane ho feta tuna ea albacore ('white'). Hape hopola ka lebaka la litlhahiso tsa litlhapi le tsa mercury tsa morao-rao, u lokela ho shebella le ho fokotsa tlhahiso ea litlhapi tsa ngoan'a hao e monyenyane.
- Oli le mafura - oli ea canola, oli ea poone, oli ea mohloaare, margarine, mafura a mafura a mafura
- Liaparo tsa salate tse se nang mafura kapa tse fokolang fatše - e leng se ka sebelisoang hape bakeng sa litholoana le meroho.
- Lijo tse nang le phepo e nepahetseng - li-popcorn tse nang le moea kapa li-popcorn, li-crackers tsa Graham, Li-calorie tse nooang, lipeo le linate, li-appleauce, litholoana tse entsoeng ka makotikoting ka lero kapa metsi, morara o omisitsoeng, li-pretzels
U se ke ua reka Letlotlo la Lijo bakeng sa Bana
Ntho ea bohlokoa feela joalokaha lijo tseo u li rekang e ka 'na ea e-ba liaparo tseo u li sieang koloing ea hao ea ho reka.
Ho phaella lijong tsa litholoana le soda, ha u reka lijo, u ka 'na ua qeta ho reka:
- lihlahisoa tsa lebese tse tletseng mafura
- bologna le salami, tse nang le mafura a mangata ho feta lijo tse ling tsa motšehare
- Lijo tse entsoeng ka letsoai le eketsehileng
- shark, swordfish, morena mackerel, le tilefish - e leng litlhapi tse nang le likarolo tse phahameng tsa mercury 'me li sa lokela ho jeoa ke bana ba banyenyane.
- ho fokotsa, botoro, kapa margarine, e ka hlahisang mafura a mangata le / kapa li-trans.
- lijo tse nang le tsoekere e eketsehileng, e ka tsejoang ka ho sheba lethathamo la motsoako oa tsoekere, sirapo ea poone, sirase ea poone e phahameng-fructose, molasses, joalo-joalo.
- ho noa lijo tse nang le lik'hilojule tse ngata ho tsoa ka tsoekere le / kapa mafura, ho akarelletsa likhase tsa litapole, donuts, cookies le candy.
Ntho ea bohlokoa ka ho fetisisa, u se ke ua qetella u reka lijo tse tšoanang le lijo tse potlakileng lapeng, tse kang pizza e qalileng, li-fries tsa French, lintja tse chesang, litsuonyana tsa likhoho, likoti le soda, joalo-joalo.
Lisebelisoa:
Lefapha la Bophelo la US le Lefapha la Botho le Lefapha la Temo la United States. 2015 - 2020 Tataiso ea lijo bakeng sa Maamerika. Khatiso ea 8. December 2015. E fumaneha ho http://health.gov/dietaryguidelines/2015/guidelines/.