Manje ki gen bon nitrisyon pou timoun, pou ti jèn jan ak ti jèn fi epi pou fanmi

March 24, 2020
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Kristen Schroeder-Brown, RN-BSN, CHES, CDE, ekri atik sa a. Li travay nan Depatman sansibilizasyon kominotè nan Holy Cross Hospital

Anpil fwa yo di nou pou nou manje bagay ki bon pou sante nou oubyen pou nou chwazi ki kalite manje n ap manje, ki sa sa vle di vrèman? Sa ki kle nan byen manje se balanse kalite bagay ou manje. Si w manje yon bagay twòp menm si se yon bagay ki bon pou lasante, sa kab deranje sante w. Anba a n ap jwenn kèk ti konsèy ak kèk lide sou kouman nou kapab fè chwa manje ki
bon pou sante nou nan sa n ap manje chak jou.

Ki sa mwen ta dwe wè nan asyèt mwen?
Depatman Agrikilti nan Peyi Etazini, USDA, fè yon bèl zouti ki idantifye senk gwoup manje ki esansyèl. Senk gwoup sa yo se: Fwi, legim, manje an grenn,pwoteyin, ak podui ki fèt ak lèt. Lè w gade zouti USDA a ki rele Plat mwen (MyPlate), li divize kat premye gwoup manje yo an kat pati egal nan yon plat. Pou n di sa yon lòt jan, yon ka nan sa ki nan plat ou a ta dwe fwi, yon ka ta
dwe legim, yon ka ta dwe poteyin, epi yon ka ta dwe manje ki fèt an grenn. Senkyèm gwoup la—sètadi podui ki fèt ak lèt yo—yo prezante sou kote asyèt la.

Fwi ak legim mete bèl koulè nan asyèt la epi yo founi kò w ak yon bann vitamin. Si fanmi an pa gen gran mwayen, sa k ta pi bon se achte fwi ak legim ki fre yo vann tou friz oubyen sa yo vann nan bwat konsèv yo. Lè wap achte fwi ouswa legim ki friz se pou w sèten podui sa yo se podui yo ‘friz byen rapid’ pou w kapab jwenn tout vitamin ou dwe jwenn ladan yo. Met sou
sa, se pou w tcheke si yo pa mete twòp grès, sèl ak sik ladan yo. Lè w ap achte fwi ki nan bwat se pou w si yo mete yo nan dlo oubyen nan ji a 100% . Lè w ap achte legim nan bwat, se pou w sèten yo make pawòl sa yo sou bwat la ‘yo pa ajoute okenn sèl ladan’epi rense yo byen avan w kuit yo.

Poteyin, oubyen vyann, founi kò w nitriyan tou epi yo fè vant ou ret plen pi lontan. Kèk egzanp poteyin se poul, kodenn, pwason, vyann kochon, vyann moulen, ak pwa. Poteyin tankou poul, kodenn ak pwason se poteyin yo konsidere kòm poteyin ki gen mwens grès pase lòt vyann yo.

Manje ki an grenn se manje yo konn rele farin oubyen glisid yo. Kèk egzanp manje ki fèt an grenn se: sereyal, pen, vèmisèl, diri, ak tòtiya. Lè n ap chwazi manje ki fèt an grenn, se pou nou si mwatye nan grenn sa yo se sereyal konplè yo ye. Sereyal konplè ede nan dijesyon, yo bon pou kè epi yo fè vant ou ret plen pi lontan. Lè n ap chache sereyal konplè, se pou nou sèten nou tcheke si premye eleman yo note a gen konplè ladan ni,tankou ‘ble ki konplè.”

Podui ki fèt ak lèt ede zo nou rete an fòm. Lè n ap achte podui ki fèt ak lèt, sa pi bon si n achte podui ki pa gen grès oswa ki pa gen anpil grès tankou lèt ki gen (1%) grès. Si gen moun nan fanmi an ki pa kab dijere podui ki fèt ak lèt, eseye lèt ki pa gen grès ditou ladan yo.

Foto sa a ba w yon ide sou ki kantite nan chak gwoup manje yo rekòmande pou moun manje. Ou kapab fè diferan pla tankou soup oubyen ragou ak diferan gwoup manje sa yo yo prezante nan pla anwo a. Fò w fè atansyon ak ki kantite pwoteyin w ap mete nan chak manje w ap fè.

Ki sa mwen ta dwe bwè?
Dlo, dlo epi plis dlo! Dlo se yon podui yo pa adisyone sik anplis ladann oubyen podui pou sikre l. Bagay pou moun bwè ki gen sik ladan yo, tankou ji ak kola kapab plen vant ou vit kon sa pa gen plas nan vant ou pou manje ou bezwen an pou kò w devlope nòmal. Met sou sa bwason yo sikre kab ogmante riks pou w vin gen lòt maladi tankou dan pike oubyen ou vin gen twòp pwa.

Kèk ti goute ki kab kenbe w an sante
Men kèk pou w pase nan bouch ki pou kenbe w an santé tout fanmi an kapab jwi.
Legim tranche
• Fwi tranche
• Fomaj tranche
• Yogou ki pa gen anpil grès
• Pètpèt mayi (Pòpkòn)
• Melanj fwi sèk
• Melanj grenn pye bwa sèch san sèl
• Sòs pòm ki pa sikre
• Fwi sèk

Fòk ou sonje, bagay pou pase nan bouch pa kab ranplase yon repa. Ou dwe manje yo lè w grangou lè poko pral manje. Ou kab sèvi ak ti sache ti bwa pou mete valè sa w pral pase nan bouch ou a. Pa mete twòp.

Men kèt lòt ti konsèy sou kouman pou w manje pou w rete an sante:
• Se pou tout fanmi an patisipe. Kite yo ede nan chwazi repa yo vle manje pou
semèn nan, epi patisipe nan fè makèt pou semèn nan, epi prepare repa yo.
• Pa ezite eseye bagay ki nouvo.
• Chwazi yon repa tout fanmi an renmen epi eseye panse ki jan ou kapab fè
li vin pi nitritif.
• Fè pla yo gen plizyè koulè, adisyone diferan fwi ak legim nan pla a.
• Kòmanse prepare manje yo davans pou w ekonomize tan. Lè ou koupe legim yo, ou lave legim yo, ou koupe fwi,oubyen ou prepare ti goute pou timoun yo pase nan bouch yo se bagay ki kab ekonomize w tan. 

Kristen Schroeder-Brown, RN-BSN, CHES, CDE, se yon Edikatè lisansye nan kesyon Dyabèt nan Depatman Sansibilizasyon kominotè nan Holy Cross Hospital. Li se yon espesyalis
nan Prevansyon dyabèt epi nan ede moun Jere dyabèt yo. Li se yon ekspè fòmatè epi yon antrenè pou mòd vi moun ap viv pou Pwogram prevansyon dyabèt la nan nivo nasyonal. Li
gen yon bachelye nan Edikasyon pou Lasante epi yon dezyèm bachelye nan syans enfimyè.

Resous adisyonèl:
https://www.choosemyplate.gov/recipes-cookbooks-and-menus
https://choosemyplate-prod.azureedge.net/sites/default/files/audiences/MyPlateAtHome- adults.pdf

 

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