Zvokudya 10 zvakanakisisa zvevana

Mwana Izvo Zvokudya

Kunyangwe iwe usingadi kupinda muitiro wekumanikidza vana vako kuti vadye zvokudya zvavasingadi kana kuvaita "vakachena" mahwendefa avo, kune zvakawanda zvekudya zvine utano vana vakaita. Vabereki vanowanzotadza kuona izvozvi zvekudya zvine utano ndokuenda zvakananga kune zvavanofunga kuti ndezve "vana-vakagadzirira kudya," zvakadai sembwa dzinopisa, pizza, mafrizi eFrench, chicken nuggets, juice, uye soda.

Vana vako vaizove vari nani pakudzidza kudzivisa maitiro e -high-calorie , zvokudya zvakanyanya-mafuta nezvikafu zvakakwirira mu fiber , zvakaderera mumafuta, uye zvine calcium , iron , uye mamwe mavitamini nemaminerari, kusanganisira izvo zvikafu zvine utano izvo vana vakawanda vanoda.

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Misi

Inowanzoita sokuti vana vaduku uye vaduku havagoni kuwana mukaka wakakwana, asi sezvavanokura, vana vakawanda vanotanga kunwa mukaka muduku. Izvi zvinenge zvisingaiti nokuti vanoita kuti vasakanganise mukaka, asi pane zvimwe zvinwiwa zvakawanda, kusanganisira soda , zviyo zvinwiwa, uye muto wezvibereko zvakawanda, zvinowanikwa pamba.

Misi ndiyo yakanaka inokonzera calcium, vitamin D uye mapuroteni emwana uye inofanirwa kuva chikamu chekudya kwevana vose-kunze kwekuti vane mukaka wekurwisa. Muzvokwadi, zvichienderana nezera ravo, vana vakawanda vanofanira kunwa magirasi maviri kusvika ku4 emukaka (mukaka wakawandisa-mafuta kana ava nemakore anenge maviri) zuva rega rega, kunyanya kana vasina kudya kana kunwa chero imwe yakakwirira-calcium zvokudya .

Zvimwe

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Apples

Kungofanana nemichero yakawanda, maapuro ndezvokudya zvinonaka zvekudya . Izvo zvine mvura, inotapira (kunyange zvazvo mamwe marudzi ari tart), iine vitamini C, yakaderera mumakoriyumu (anenge 90 makorikiti emukati apurosi) uye ane 5g ye fiber yeplepeed yose apple.

Zvinosuruvarisa, maapuro ndeimwe yezvokudya zvinopa utano izvo zvinogona kuchinjwa kuva "zvekudya zvechidiki" uye kurasikirwa nehuwandu hwezvakanaka zvekudya.

Panzvimbo pokupa vana vavo unpeeled yose apple kana kutema apple yose, vabereki vanowanzopa vana peeled apula, maapuloauce kana juice yeapuro senzira. Kufungisisa apuro kunoita kuti iparadze hafu yefibiramu yayo, uye maapuloauce ariwo akawandisa mu fiber kupfuura aple rose uye ine shuga uye makori.

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Peanut Butter

Kunyange zvazvo zvingaita sePB & J (peanut butter uye jelly) inenge iri chigamba mumisha yakawanda, vabereki vakawanda vari kudzivirira peanut butter nekuda kwekunetseka nezvekudya kwekudya uye nekuti inonzi yakakura mumafuta. Peanut butter inorema yakakura mumafuta, asi inowanzova mono- uye-poly-unsaturated mafuta, saka zviri nani pane mafuta akazara anowanikwa mune dzimwe dzakawanda dzakakora-mafuta.

Kuderedza mafuta emucheka bhinzi rinowanikawo, kana kana ukasarudza marita ane vitamini-yakasimba, akadai saPeter Pan Plus, inopawo mwana wako vitamini A, iron, vitamin E , vitamini B6, folic acid, magnesium, zinc, uye mhangura , kuwedzera pakuva chitubu chemaprotheni.

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Yogurt

Yogurt zvokudya zvinopa utano kuvana, kunyanya kuvana vasinganwi mukaka wakawanda, sezvinoita yogurt ndiyo yakanaka inobva calcium.

Iwe unofunga kuti vana vako vari kuita zvakanaka neiyo nokuti vanenge vatodya yogurt, asi kana vose vanodya ibhizinesi revana ye yogashi nehuwandu hwehuga uye hapana maitiro emishonga inowedzera, zvino vangave vasina kurasikirwa kune zvimwe zvekudya zvinovaka muviri of yogurt.

Paunosarudza yogurt kuvana vako, tarisa mumwe ne "mararamiro anoshanda" ayo ari pasi-mafuta uye asina shuga yakawedzerwa. Iwe unogonawo kutarisa mumwe ane maitiro anonzi probiotics , kunyange zvazvo kwete zvidzidzo zvose zvinobvumirana kuti zvinobatsira.

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Tuna hove

Hove inogona kuva chikafu chinopa utano kunze kwekuti vana vako vachidya zvimedu zvehove kana hove dzakabikwa sandwiches. Dzimwe nguva dzinoregererwa, hove dzehove iyo hove ine utano iyo vana vakawanda vanoda.

Vabereki vanoratidzika vari kushumira hove dzehove shomanana kazhinji mazuva ano nekuda kwezvinetso zvine chokuita nekusvibiswa kwe mercury , asi zvakakosha kuchengeta mupfungwa kuti sezvinhu zvakawanda, hove dzehove dzakanaka mumwero. Kunyangwe neye kunyeverwa, vana vanobvumirwa kusvika kumashumhi maviri evhiki yeTinan light tainini kana imwe inoshumira yakasimba yeAlbacore tuna.

Tina hove ndiyo yakakura yemaprotheni uye inopa omega-3 inokosha mafuta akawanda uye mavitamini akawanda nemaminerari. Kuita kuti mwana wehove yehove yehove yako ive noutano hwakanaka, shandisa mafuta masayise asina mafuta uye chingwa chegorosi.

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Yekangwanani Cereal

Kwete, mukombe uzere neshuga cereal haisi kudya kwekudya kwakanaka , asi zvimwe zvakawanda zvekudya zvokudya zvekudya zvingangodaro zvinogona kuva chikamu chine utano hwezvokudya zvemwana wako.

Paunosarudza chikafu chekudya chamangwanani chevana vako, edza kutarisa chimwe chaunenge usingakwanisi kudya kunze kwebhokisi se candy. Zvisarudzo zvakanaka zvinosanganisira zviyo zvose zvegorosi izvo zvine calcium yakasimba uye yakawedzera fiber. Zvichienderana nezvimwe zvezvokudya zvemwana wako, unogonawo kutsvaga kudya kwekudya kwekudya kwekudya kwekudya kwemanheru kunopa hupfumi hwakawedzerwa uye mamwe emaminera uye mavitamini.

Muzvinyorwa, zvimwe zviyo zvinovhenganiswa zvekudya zvekudya zvevana vaduku izvo vana vakawanda vanoita sevanosanganisira Cheerios, Multi Grain Cheerios, Shredded Wheat, Wheaties, uye Total Raisin Bran. Wedzera bhanana yakakoswa kana sitirobheni kune ndiro, uye vana vako vanozofarira.

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Mazai

Saka mazai ane utano zvakare? Kwenguva yakati, mazai akawana kuputika kwakaipa sekukonzera cholesterol yakakura, asi nyanzvi dzakawanda dzekudya zvinobvumirana kuti mazai anogona kuva chikamu chine utano hwekudya.

Mazai ndiwo maitiro akanaka emaprotheni uye ane imwe iron uye mamwe mavitamini nemaminerari.

Zvakadini necholesterol? Mazai ane cholesterol, asi haaine mafuta akawanda akazara, iyo ndiyo inonyanya kukosha pakusimudza cholesterol yemunhu. Kunyange zvakadaro, zera rimwe zuva rimwe nerimwe rakanaka kune vana vakawanda.

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Vegetable

Zvechokwadi, miriwo inenge iri pane urongwa hwezvakanakisisa zvekudya zvevana, asi izvozvo hazvirevi kunyengedza vana vako kuti vadye kana kuedza kumanikidza vana venyu kuti vadye mazai ebrussels, broccoli, uye sipinashi.

Kune zvakawanda zvemiriwo izvo vana vanoita, zvakadai semakateti akabikwa, chibage, peas uye mbatata yakabikwa. Iroti inogadzirwa inogona kunge iine hutano husinganzwisisiki sezvo iri yakakura mufiber, vitamini A, vitamini C, uye potassium .

Yeuka kutaurira vana vako kumarudzi akasiyana-siyana emidziyo mudiki, kupa zvakawanda zvekusarudza, sarudza muenzaniso wakanaka nekudya miriwo semhuri uye urambe uchingopa zviduku zvishoma zvemiriwo, kunyange kana vana vako vasingadyi. Kana iwe uchiramba uchivapa, vanozopedzisira vadya.

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Oatmeal

Sezvo vana vaduku vachifarira oatmeal cereal, hazvishamisi kuti vanokura chingwa chakachena uye zvimwe zviyo zvakanatswa uye havawanzo kudya oatmeal uye zvakakwana zviyo.

Iwe unogona kurwisana nemafambiro ako nekushumira vana vako oatmeal, iyo vana vakawanda vanoda, uye zvimwe zvokudya zvekudya uye zvidye (oatmeal cookies, oatmeal bars, nezvimwewo).

Oatmeal iyo yakakura fiber zvokudya izvo zvakanaka kune vana vako, sezvinongoita zvimwe zvekudya zviyo zvose .

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Sunflower Seeds

Kunyange zvazvo kudya mbeu yearideri kunogona kuonekwa sechimiro chakaipa chevana pamusangano muduku wemauto evanhu, ivo chaizvoizvo zvokudya zvinopa utano izvo vana vose vanogona kufara-chero bedzi vasingakanda zvikanda pasi uye vakura zvakakwana kuti Mbeu haisi dambudziko rinokonzera.

Mbeu yeSaruvati yakakwirira mufiber uye inova yakanaka yesimbi. Ivo vanewo mavitamini E akawanda, magnesium, phosphorus, zinc, uye folate.

Kunyange zvazvo yakakwirira mumafuta e-polyunsaturated uye monounsaturated, iyo ndiyo mafuta "akanaka". Mbeu yeSaruvati yakaderera mumafuta akazara kana "akaipa".