Ezi-10 eziPhambili zokutya zezingane

Basics Childhood Nutrition

Nangona ungafuni ukungena kumkhwa wokunyanzelisa abantwana bakho ukuba badle ukutya abangakuthandiyo okanye bawenze "bahlambulule" iiplate zabo, kukho ukutya okuninzi okunempilo kubantwana abathanda. Ngokuqhelekileyo abazali bayakujonganisa nokutya okunempilo baze baqonde ngqo kwizinto abacinga ukuba zininzi "zokutya abantwana," njengezinja ezishushu, i-pizza, iifriji zaseFransi, iinkukhu zeenkukhu, ijusi kunye ne-soda.

Abantwana bakho babeya kuba ngcono xa befunda ukuphepha ezo zintlobo zeekhalori eziphezulu, ukutya okunamafutha aphezulu okutya okuphezulu kwi- fiber , ephantsi kweoli, kunye ne- calcium , isinyithi kunye nezinye iivithamini kunye nezamaminerali, eziquka ukutya okunempilo abaninzi abantwana bathanda.

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Ubisi

Ngokusoloko kubonakala ngathi abantwana kunye nabantwana besikolo sokufunda abakwazi ukufumana ubisi obaneleyo, kodwa njengoko bekhula, abantwana abaninzi baqala ukusela ubisi oluncinane. Oku mhlawumbi akunjalo kuba bahlakulela ukuphazamiseka ubisi, kodwa kunokuba ezinye iziphuzo ezininzi, kuquka i- soda , iziphuzo ziselo kunye nejusi eninzi kakhulu, ziyafumaneka ekhaya.

Ubisi ngumthombo omuhle we-calcium, i-vitamin D kunye neprotheni yabantwana kwaye kufuneka ibe yinxalenye yesondlo sabantwana bonke-ngaphandle kokuba banalo ubisi bokungabikho. Enyanisweni, ngokuxhomekeke kwiminyaka yabo, abaninzi abantwana kufuneka baphuze phakathi kweziglasi ezi-2 ukuya kwi-4 zobisi (ubisi obuncinane be-fat if they are least 2 years old) nganye imihla, ingakumbi xa bengadli okanye batywala nayiphi enye i- high calcium ukutya .

Kaninzi

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IiApile

Njengeziqhamo ezininzi, ii-apula zidla ukutya okumnandi . Ziyancwina, zithandekayo (nangona ezinye iintlobo ziyi-tart), zibe ne-vitamin C, ziphantsi kweekhalori (malunga neekhalori ezingama-90 ze-apple ephakathi) kunye ne-5g yefiber kwi-apple engapheliyo.

Ngelishwa, ii-apulo zingenye yazo zokutya eziphilileyo ezinokuguqulwa zibe "ukutya okunomntwana" kwaye zilahlekelwe ziinzuzo zabo ezinonondlo.

Esikhundleni sokunika abantwana babo i-apple engapheliyo okanye i-aple yonke, abavame ukunika abantwana ama-apula ahlambulukileyo, i-appleauce okanye i-apple ijusi njengenye indlela. Ukubheka i-apula kwenza ukuba ilahlekelwe malunga nesiqingatha se-fiber yayo, kwaye i-applesauce iphantsi kakhulu kwi-fiber ngaphezu kwe-apple yonke kwaye ine-sugar and calories.

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Ipeanut butter

Nangona kubonakala ngathi i-PB & J (ibhotela ye-peanut ne-jelly) yayiza kuba yintlanzi kumakhaya amaninzi, abazali abaninzi banqanda ibhotela ye-peanut ngenxa yokukhathazeka ngokutya kokutya kwaye ngenxa yokuba kuthethwa ngamafutha amaninzi. Ibhotela ye-Peanut iphezulu kumanqatha, kodwa ngokuyininzi i-fat and poly-unsaturated fat, ngoko kungcono kunamafutha azalisiweyo afumaneka kwezinye izinto ezininzi zokutya.

I-bhatri ye-karan ibincitshisiweyo itholakala kwakhona, okanye ukuba ukhetha uphawu lwe-vitamin-eneenqwelwe, ezifana noPeter Pan Plus, linika umntwana wakho ngevithamini A, isinyithi, i- vitamin E , i-vitamin B6, i-folic acid, i-magnesium, i-zinc kunye nebhesi , ngaphezu kokuba ngumthombo omuhle weprotheni.

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Yogurt

I-yogurt kukutya okunempilo kubantwana, ngakumbi kubantwana abangaphuzanga ubisi obuninzi, njengokuba i-yogurt iyimithombo enhle ye-calcium.

Ucinga ukuba abantwana bakho benza kakuhle ngalolu hlobo kuba sele besidla i-yogurt, kodwa ukuba bonke badla i-brand ye-yogurt kunye noshukela okongezelelweyo kunye ne-probiotic engongeziweyo, banokuthi bangaphumeleli kwezinye izondlo ye yogurt.

Xa ukhetha i-yogurt kubantwana bakho, khangela enye "ngeenkcubeko eziphilayo" eziphantsi kweenqatha kwaye ngaphandle kweshukela eninzi. Ungaphinda ukhange omnye kunye neerbiotics , nangona kungenjalo zonke izifundo zivuma ukuba zincedo.

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Intlanzi

Intlanzi ingaba ukutya okunempilo ngaphandle kokuba abantwana bakho bedle iintlanzi okanye iintlanzi zentlanzi ezidibeneyo. Ngamanye amaxesha unganakunqandwa, intlanzi yentlanzi yintlanzi ephilileyo enokuthi abantwana abaninzi bathanda.

Abazali babonakala bekhonza iintlanzi ezingaphantsi kweentlanzi rhoqo kule mihla ngenxa yeengxaki malunga nokuhlambulula i-mercury , kodwa kubalulekile ukugcina engqondweni ukuba njengezinto ezininzi, intlanzi yentlanzi ilungile ngokumodareyitha. Ngona kunye nezilumkiso, abantwana bavunyelwe ukuya kwii-servings ezimbini ngeveki ye-tan light lightned or one serving solid albacore itayuni.

Iintlanzi zentlanzi ngumthombo omkhulu weprotheni kwaye inikeza ii-omega-3 ezibalulekileyo ze-acid acid kunye namavithamini amaninzi kunye neemaminerali. Ukuze wenze i-sandwich yengane yakho yentlanzi ibe yimpilo, sebenzisa i-mayonnaise encinci yexabiso kunye nesonka sangqolowa esipheleleyo.

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Isidlo sesidlo sakusasa

Akunjalo, isitya esipheleleyo se-sugary cereal asikho isidlo sasekuseni esilungileyo , kodwa ezinye izilwanyana zokutya kwasekuseni zingaba yinxalenye enempilo yokutya komntwana wakho.

Xa ukhetha ukutya okutya kwasekuseni kubantwana bakho, zama ukukhangela enye ongeke uyidle ngaphandle kwebhokisi njenge candy. Ukhetho olufanelekileyo luquka i-cereal yonke yokutya okusanhlamvu ene-calcium eqinile kwaye ifake i-fiber. Ngokuxhomekeka kwindlela yokutya komntwana wakho, ungaphinda ukhangele i-cereal yokutya kwasekuseni ebonelela ngesinyithi esongezelelweyo kunye namanye amaminerali kunye namavithamini.

Ngokubanzi, ezinye izityalo zokutya kwasekuseni ezinokunceda abantwana abaninzi bathanda iiKeriyo, ii-Grairi Cheerios, i-Wheated Shate, i-Wheaties, kunye ne-Total Raisin Bran. Yongeza ibhanana eqoshiwe okanye i-strawberry kwisitya, kwaye abantwana bakho bayakuthanda ngakumbi.

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Amaqanda

Ngoko amaqanda aphilile kwakhona? Ngexesha elithile, amaqanda ayifumene kakuhle njengoko kubangela i-cholesterol ephezulu, kodwa ezininzi iingcali zondlo zivuma ukuba amaqanda anokuba yinxalenye enempilo yokutya kwakho.

Amaqabunga awona mthombo weprotheni kwaye aqule isinyithi kunye nezinye iivithamini kunye neemaminerali.

Kuthiwani nge-cholesterol? Amaqanda anokuqulethe i-cholesterol, kodwa ayinayo ininzi yeoli ezalisiweyo, eyona nto ibalulekileyo ekukhuliseni umgangatho we-cholesterol yomntu. Sekunjalo, iqanda yonke imihla ilungele abantwana abaninzi.

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Imifuno

Ewe, imifuno iya kuba kuluhlu lwezinto ezilungileyo zokufumana abantwana, kodwa oko akuthethi ukukhohlisa abantwana bakho ukuba badle okanye bazama ukuphoqa abantwana bakho ukuba badle ihlumelo ze-brussels, i-broccoli, nesipinashi.

Kukho imifuno enokuthi abantwana bayithande, njengama-carrots okuphekiweyo, ingqolowa, i-peas kunye namazambane aphekiweyo. Iinqwelo eziphekiweyo zingakhetha ngokukhethekileyo xa ziphezulu kwifiber, i-vitamin A, i-vitamin C kunye ne- potassium .

Khumbula ukuzisa abantwana bakho kwiintlobo zemifuno ebuncinane, unikele ezininzi izigqibo, misela umzekelo omhle ngokutya imifuno njengentsapho kwaye uqhubeke nokubonelela ngeenkonzo ezincinane zemifuno, nangona xa abantwana bakho bengadli. Ukuba uqhubeka uzinikela, ekugqibeleni bayazidla.

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Oatmeal

Njengokuba iintsana zithobela i-oatmeal cereal, akumangalisi ukuba zikhulile ngesonka esimhlophe kunye nezinye izityalo ezicatshiwe kwaye azidla ngokutya i-oatmeal kunye ne-grains.

Unokulwa naloo mkhwa ngokukhonza abantwana bakho oatmeal, ezithandwa ngabantwana abaninzi, kunye nokutya okungaphezulu kwe-oatmeal kunye ne-snacks (i-oatmeal cookies, i-oatmeal bars, njl.).

I-Oatmeal yindawo ephezulu yokutya okufayili efanelekileyo kubantwana bakho, njengawo onke amaninzi okutya okusanhlamvu .

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Seedsflower

Nangona ukutya imbewu ye-sunflower kubonakala ngathi yinto embi yezingane kwiqela lebhola lebhola ye-baseball, ngokwenene yinto yokutya okunempilo ebantwini bonke abanokuyonwabela-ngokungakhathaliseki ukuba abaphosa iigobolondo phantsi kwaye baneminyaka eyaneleyo ukuze Imbewu ayiyona ingozi yokukhahlela.

Imbewu ye-sunflower iphakamileyo kwi-fiber kwaye iyindawo efanelekileyo yesinyithi. Kananjalo baninzi ne-vitamin E, i-magnesium, i-phosphorous, i-zinc, kunye ne-folate.

Nangona ephakamileyo kumafutha e-polyunsaturated kunye ne-monounsaturated, ezo "ziindawo" ezifanelekileyo. Imbewu ye-sunflower iphantsi kwiindawo ezipheleleyo okanye "ezimbi".