Vana Rudo High-Zviratidzo Zvokudya
Kuvimbisa kuti vana vako vanodya kudya kwakakwana chikamu chinokosha pakukura kwavo kukura. Chimwe chikamu chinokosha cheiyo mapuroteni uye iwe unogona kunge uchishamisika kana kudya yako yakakosha iri kuwana mapuroteni anokwana. Nenguva isipi, vana vakawanda vanowanzodya mapurotini-richine zvokudya nokuti inosanganisira dzakawanda dzevanoda kufanana nejasi chekudya sandwiches, pizza, uye peanut butter uye jelly.
Vabereki vakawanda vanogona kuvimbiswa kuti vana vavo vari kusangana zuva rega rega rinorayirwa mapuroteni. Ichokwadi, American Academy of Pediatrics inoti, "mapuroteni anowedzera muzvokudya zvekuAmerica anodya, kuti vazhinji vedu, vana nevakuruwo zvakafanana, tinodya zvinopfuura zvatinoda."
Ramba uchiyeuka kuti chete 10 kubva muzana kusvika 20 kubva muzana yemakori ako anofanirwa kuuya kubva puroteni, pamwe chete nevamwe vachiuya kubva kumakrohydrates nemafuta. Zvakakoshawo kufunga nezvekudya -calcium-rich and foods -rich rich foods , izvo zvinogona kuita kuti pave nekudya kwakakwana kwevana vako.
Zvirongwa zvePuroteni
Mapuroteni anodiwa anoenderana nezera remwana uye uremu. Iyo 2015-2020 USDA Dietary Guidelines inorumbidza huwandu hunotevera hweprotini zuva rega rega nevana maererano nezera rezera ravo. Kusvikira vasvika makore gumi nemashanu, mazano aya akafanana kune vakomana nevasikana. Mumakore ekupedzisira ekuyaruka, vakomana vanofanira kunge vari kudya mapuroteni akawanda nekuti vachiri kukura uye vanoedza kuverenga kupfuura vasikana.
| Age | Zuva rePurotini Zano |
|---|---|
| 1-3 makore | 13 gm |
| 4-8 makore | 19 gramu |
| Makore 9-13 | 34 gramu |
| Vasikana 14-18 | 46 gm |
| Vakomana 14-18 | 52 gm |
Quality Proteins
Kuita zvinhu zvishoma zvakaoma, mapuroteni anodiwawo zvinoenderana nehuwandu hweprotini mwana wako anodya uye kuti zvinodyiwa sei nyore. Muzhinji, mapuroteni emhuka "akazara" mapuroteni nokuti anosanganisira zvose zvinokosha zveamino acids.
Izvo zvakanyanya digestible uye inofungidzirwa sehupamhi hwepamusoro pane zvitsva zvesimba zveprotheni.
Izvi zvinoreva kudya kwevana vako kunofanira kusanganisira mukaka wakawanda, mazai, uye nyama. Soy, hemp mbeu, uye quinoa zvakare mapuroteni akazara uye anoshandiswa seimwe nzira inodhaka yemidziyo.
Iwe haufaniri kunetseka pamusoro peizvi zvakanyanya chero bedzi iwe unofanirana izvo zviprotini zvinonaka mwana wako anodya. Kunyange kana vakangodya michero yemapuroteni, unogona kuwana zvakakwana mukudya kwevana vako. Semuenzaniso, mapoka maviri mapuroteni akasiyana-siyana, akadai sezviyo uye mbeu, uye inofanira kuva yakasiyana zvakakwana.
Mapurotini-Rich Rich Food for Your Child
Chimwe chezvikonzero izvo vabereki vasingafungi kuti vana vavo vanowana mapuroteni akakwana ndeokuti ivo havasi kuziva kuti zviri muzvokudya zvakawanda zvakasiyana. Zvokudya zvakasiyana siyana kunze kwekudya tsvuku zvakanyanya muprotheni, izvo zvinoreva kuti vana vako vari kutowedzera mapuroteni akawanda mukudya kwavo kupfuura iwe unofunga.
Icho chinyorwa cheprotein-rich foods chinoratidza kuti kushumira kunopa zvipi zvinodikanwa zvezuva nezuva zvemwana wako.
| Zvokudya | Kushumira | Maprotheni (gramu) | Zera 4 kusvika ku6 | Age 7 kusvika ku10 |
|---|---|---|---|---|
| Misi kana mukaka we soy | 1 cup | 8 | 36% | 29% |
| Mazai | 1 egg | 6 | 27% | 21% |
| Yogurt | 1 8-ounce mudziyo | 9 | 41% | 32% |
| Peanut butter | 2 tablespoons | 8 | 36% | 29% |
| Nuts | 1/4 mukombe | 7 | 31% | 24% |
| Chicken | 4 ounces | 30 | 136% | 107% |
| Chicken tenders | 4 zvidimbu | 11 | 50% | 39% |
| Chikafu chitsvuku | 2 slices | 5 | 23% | 18% |
| Tuna (makedheni) | 3 ounces | 16 | 72% | 57% |
| Gorosi chingwa | 2 slices | 7 | 32% | 25% |
| Hamburger bun | 1 bun | 4 | 18% | 14% |
| Pasita | 2 ounces | 3 | 14% | 11% |
| Tofu | 1/2 mukombe | 10 | 45% | 36% |
| Nenyuchi (pinto, dzvuku, nezvimwewo) | 1/4 mukombe | 10 | 45% | 36% |
| Cheddar cheese | 1 ounce / slice | 7 | 32% | 25% |
| American cheese | 1 ounce / slice | 5 | 23% | 18% |
Sezvaunogona kuona, peanut butter pane chigunwe kana peanut butter uye jelly sandwich inogona kupa hafu yeproteine inoda mwana zuva racho. Kubva pane 2 makapu emukaka kana kushandiswa kwehuya zvinokurudzirwa zuva rega rega kwemakore 4 kusvika ku8, uye zvikamu zvitatu kana zvivigiro zve makore gumi kusvika ku13, mapuroteni emwana wako anoda zvinogona kusangana nyore nyore.
Inogonawo kuva nyore kuwana zvakakosha zveprotini nekuverenga mavara ekudya. Tarisa zvokudya zvinenge pakati pe6 uye 10 magmita kana kupfuura uye iwe une chokwadi chekudya zvakakwirira-mapuroteni.
Mukuwedzera kune zvikafu zvinowanzova neproteine yakawanda mukati mavo, unogonawo kutenga mapuroteni ekuwedzera.
Izvi zvinosanganisira mapuroteni-akasimbiswa kunwa zvinosanganiswa zvakadai sePediasure kana Carnation Instant Breakfast .
Protein Foods Kids Rudo
A cheeseburger, iyo inosanganisira nyama, jisi, uye bhun, inonakidzwa pakati pevana uye nepamusoro-purotini nzira. Kune zvimwe zvinhu zvakawanda zvinobatanidza zvinopfuura rimwechete reprotein-rima zvokudya izvo vana vakawanda vanofarira.
- Grilled cheese sandwich
- Yakaputika mazai nechizi
- Tuna sandwich
- Turkey roll-ups
- Hummus dip na karoti, celery, pretzels, kana crackers
- Veggie burger
- Peanut butter uye jelly sandwich
- Pasitai nehuku kana turkey
- Meatballs ne pasta kana muhope
- Quesadilla kana burrito nenyuchi uye cheese
- Cheese pizza
- Yogurt yakakwana nematanda emichero
- Maprotheni-akagadzirwa zviyo
Ita Zvisarudzo Zvoutano
Yeuka kunamatira nechisarudzo chakanaka apo unotarisa mapurotini-rima zvokudya. Zvokudya zvinofanira kuva zvakaderera mumafuta akazara, mafuta echitari, cholesterol, munyu, uye akawedzera shuga.
Mafuta ose anokwana anofanira kunge ari pakati pe25 muzana uye 35 muzana yemakoriyumu evana vane makore 4 kusvika ku18. Zvakanakisisa kuti mafuta aya abve hove, marimu, nemafuta ezviyo. Zvigadzirwa zvekudya zvinofanirawo kunge zvakaderera-mafuta kana mafuta-asina.
IAmerican Heart Association inokuyeuchidza vabereki kuti vasadzivirire vana. Regai vasarudze kuti vanoda kudya zvakadini vasingamanikidzi kupedza kudya kwavo. Vana vakanyatsonaka pakuzvimiririra uye vanogona kudya zvishoma pane zvimwe zvokudya uye zvimwe kune vamwe. Kusvikira muhucheche, vanoda kurema makirori mashoma kudarika vanhu vakuru.
Shoko Rinobva Kunyanya
Kunyange zvazvo zvichikosha kuti vana vako vadye kudya kwakagadzikana, mapuroteni haawanzoiti. Zvisinei, gara uchiyeuka kuti hutano hweprotini hunoita kuti pave nekusiyana, sezvinoitawo zvimwe zvibereko zvinowanika mune zvakakwirira-mapuroteni. Zvakanakisisa kudzivisa kudya zvisina kudya uye kusarudza zvokudya zvinovaka muviri, zvakanyatsonaka.
> Sources:
> American Heart Association. Zvokudya Zvinokurudzira Vana Vane Utano. 2014.
> Kleinman RL. Chiremba Nutrition Handbook, 7th ed. Elk Grove Village, IL: American Academy of Pediatrics; 2014.
> United States Dhipatimendi Rezvekurima. 2015-2020 Zvokudya Zvokudya zvevanhu veAmerica: Appendix 7. Zvinangwa Zvokudya zveMakore Ekurara Kwepabonde Maererano neDeary References Intakes uye Dietary Guidelines Zano. 2015.