Ca si parinti, bineinteles ca ne dorim tot ce este mai bun pentru copiii nostri. Iar nutritionistii, dieteticienii si pediatrii au cazut de acord ca zaharul nu este cel mai sanatos aliment din debaraua ta. Nu, nici biscutii cu fulgi de ciocolata, bomboanele sau orice alt dulce care contine zahar procesat.
Dar contrar spuselor conform carora zaharul da aceeasi stare de dependenta precum heroina, zaharul in sine nu e atat de daunator incat sa nu isi mai gaseasca locul in casa ta. Consumat cu moderatie, zaharul chiar isi aduce aportul la o dieta completa si echilibrata. Si-atunci unde e problema?
Zahar peste tot!
Problema apare din cauza faptului ca a devenit deja imposibil sa tii sub control cantitatea de zahar care ajunge in corpul copilului tau deoarece zaharul e peste tot. Pe langa alimentele dulci care ies in evidenta: bomboane, prajituri, torturi sau placinte, zaharul se gaseste in mod natural in fructe si lapte, si a devenit un ingredient in diferite branduri de iaurt, suc de rosii sau dressinguri pentru salate.
De ce? Pentru ca da o textura mai fina iaurtului, reduce aciditatea din sucul de rosii, creste punctul de fierbere si reduce punctul de inghet la alimente.
Sunt diferite tipuri de zahar pe care le puteti identifica pe etichetele alimentelor:
- sucroza - zaharul alb (sinonim cu zaharoza)
- fructoza - cel mai dulce dintre zaharuri, in combinatia caruia intra de la glucoza pana la sucroza
- glucoza - cu o idee mai putin dulce decat sucroza
- lactoza
Dar corpul copilului va trata la fel toate aceste tipuri de zahar, fie ca e zaharul natural din fructe sau miere sau cel din bomboane. Zaharul este un carbohidrat, sursa principala de energie, la fel ca si painea sau covrigeii. Bineinteles problemele apar cand zaharul devine ingredientul principal pentru sursa de energie, inlocuind astfel alimentele sanatoase care asigura nutrientii necesari dezvoltarii copilului.
Cand e prea mult?
Ok, stim ca prea mult zahar face rau copiilor, am auzit asta de cand eram si noi copii. Dar cat de mult e prea mult? In timp ce incercam sa evitam zaharul nociv din sucuri carbogazoase, dulciuri si cereale indulcite, de cele mai multe ori nu cunoastem sursele de dulce nu la fel de evidente.
Exista zahar in majoritatea iaurturilor, pastelor, biscuitilor, supelor la cutie sau chiar si in unele feluri de branza. Daca veti citi cu atentie etichetele produselor pe care le cumparati veti ramane surprinsi cat zahar ingereaza copiii vostri, chiar daca nu intentionati sa faceti asta, si incercati sa ii protejati.
Foarte multi parinti se plimba de la medic la medic, incercand sa desluseasca si sa rezolve problemele de sanatate sau cele comportamentale ale copiilor lor. V-ati gandit ca raspunsul se afla in dulapurile din bucatarie si ca se poate ca si cauza dar si rezolvarea sa fie tot acolo?
V-ati gandit ca consumul ridicat de mancaruri semipreparate si procesate, pline de coloranti, E-uri si indulcitori poate sa fie cauza problemelor de sanatate dar si a celor de comportament?
Primesc dulciuri = ma simt iubit
Copiii care nu au gustat din dulcea placere a zaharului rafinat, nici nu ii vor duce lipsa, dar cei care au avut parte de el din frageda pruncie cu siguranta o fac, atat fizic cat si psihic, mai ales daca deja pot sa faca o analogie: "primesc dulciuri = ma simt iubit", iar parintii vor trebui sa fie foarte inventivi si mai ales sa isi dea silinta sa inlocuiasca dulciurile cu alte modalitati de a exprima afectiune.
Recompensele nu trebuie sa fie dulciuri. Copiii nu au nicio definitie pentru "rasplata" pana cand nu le arata parintii ce inseamna, iar daca de-a lungul copilariei s-a creat un automatism intre rasplata si bomboana va fi foarte greu sa va educati copiii, si pe voi pana la urma, ca o rasplata poate insemna un pumn de capsuni proaspat culesi.
Daca deja ai facut aceasta greseala, nu va fi deloc productiv sa interzici dintr-o data toate dulciurile. Copilul e un adult in miniatura, si va sti sa manance dulciuri pe furis. Copiii care primesc o bomboana pe zi si carora li s-a explicat de ce se intampla asta, cu siguranta vor intelege si vor respecta portia.
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Educatia copilului incepe cu tine!
Deja probabil crezi ca e ceva ireal sa poti reduce zaharul din alimentatia copilului, dar sa stii ca sunt o multime de lucruri pe care poti sa le faci ca sa reduci cantitatea de zahar consumata zilnic. Iar in datile in care simti ca pur si simplu nu mai ai de unde sa reduci, afla ca ai cum sa ii controlezi si moderezi efectele prin simplul fapt ca inainte de ceva dulce ii dai mancare consistenta. Probabil acum iti aduci aminte cum parintii te obligau sa mananci cina inainte de desert.
Sa mananci mai multa mancare cu fibre si cu mai putin zahar nu trebuie sa insemne ca nu vei mai putea comanda niciodata o pizza sau sa mergi la un drive in atunci cand esti prea obosita ca sa gatesti. Dar e important sa incepi sa citesti etichetele produselor pe care le cumperi, sa le alegi pe cele cu mai putin zahar adaugat. Si cu cat mai des vei include copiii in aceste activitati, cu atat mai multe sanse exista ca ei singuri sa aleaga pe viitor aceste produse.
Sa nu uiti un lucru important! Copiii vor avea aceiasi atitudine fata de dulciuri si fata de mancarea sanatoasa, pe care si tu o ai! Cand vei reusi sa inlocuiesti rasfatul "mesei fericite" cu bucuria unei mese in familie, copilul va aprecia cu adevarat mancatul sanatos.
Ceea ce noi oferim ca model, copilul va imita!
Teodora Gavrilut
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