Zakudya 11 Zapamwamba Za Ana Zomwe Ngakhale Odya Kwambiri Adzakonda

Mayina Abwino Kwa Ana

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Nditumizireni Imelo Onetsani Patsamba

Tinene kuti: Kudya chakudya chokwanira n’kovuta; kuyesa kuwonetsetsa kuti wodya wanu wamng'ono akuchita zomwezo ndizovuta kwambiri. Tonse tikadakonda kukhala ndi zakudya zopatsa thanzi za mac ndi tchizi ndi nkhuku, koma - pachiwopsezo chokhala ndi TMI pano - mutha kuthana ndi vuto lonse la kusakhalapo kwa mwana wanu, oh, nthawi zonse . Mwamwayi, pali zakudya zambiri zokhala ndi fiber zambiri za ana zomwe zimapangitsa kuti chimbudzi chawo chiziyenda bwino. Zonse ndi nkhani yodziwa kuti zingati CHIKWANGWANI kulinga-ndi kukhala ndi zida za zokhwasula-khwasula mwakonzeka kutumikira ana anu tsiku lonse.

Kodi ana amafunikira fiber yochuluka bwanji?

Ngakhale kusaka mwachangu pa intaneti kukupatsani zotsatira zosiyanasiyana pazakudya, boma likusinthidwa 2020-2025 Malangizo a Zakudya kwa Achimereka imapereka malangizo omveka bwino.

Ngati mwana wanu ...

• Miyezi 12 mpaka 23 *: Yesani 19 magalamu a fiber patsiku
• Zaka 2 mpaka 3: 14 magalamu / tsiku (pa 1,000 zopatsa mphamvu zomwe zimadyedwa)
• Zaka 4 mpaka 8: 17 magalamu/tsiku pa ma calories 1,200 aliwonse omwe amadyedwa kwa atsikana; 20 magalamu/tsiku pa 1,400 zopatsa mphamvu zodyedwa kwa anyamata
• Zaka 9 mpaka 13: 22 magalamu/tsiku pa ma calories 1,600 aliwonse omwe amadyedwa kwa atsikana; 25 magalamu / tsiku pa 1,800 zopatsa mphamvu zomwe zimadyedwa kwa anyamata
• Zaka 14 mpaka 18: 25 magalamu/tsiku pa zopatsa mphamvu 1,800 zodyedwa kwa atsikana, magalamu 31/tsiku pa zopatsa mphamvu 2,200 zodyedwa kwa anyamata.

*Makanda omwe ali ndi chaka chimodzi mpaka miyezi 23, komabe, alibe cholinga chokhazikika cha calorie koma akulimbikitsidwa kudya magalamu 19 a fiber tsiku lililonse kuti adye chakudya chokwanira.

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Chifukwa chiyani fiber ndi yofunika kwambiri pazakudya za ana?

Fibre imatha kukhala yothandiza pophunzitsa ana ang'onoang'ono a mphika komanso kuthandiza okonda kudya kuti azitha kuchita masewera olimbitsa thupi, chifukwa kudzimbidwa kumatha kukhala chifukwa chomwe chimapangitsa kuti asakhale ndi chidwi chofuna zakudya zatsopano, akutero Hackney. Kudzimbidwa kosatha kungayambitse zovuta zambiri, choncho kuchita masewera olimbitsa thupi, madzi ambiri komanso zakudya zamtundu wambiri, zingathandize kuti izi zisasokoneze thanzi la mwana wanu.

Zakudya Zapamwamba Zapamwamba Zapamwamba za Ana

Nawa malingaliro a Hackney pazakudya zamafuta ambiri omwe ana angayembekezere kudya (lonjezo!).

Zipatso

Mosiyana ndi masamba, zipatso ndi chakudya chokoma ana amakonda kukonda. Mofanana ndi masamba ambiri, komabe, zipatso zambiri ndi gwero labwino kwambiri la ulusi. Leah amalimbikitsa kusakaniza zipatso zotsatirazi muzakudya za ana anu.

1. Strawberries

½ kapu ili ndi pafupifupi 1 gramu ya fiber

2. Raspberries

½ kapu ili ndi pafupifupi 4 magalamu a fiber

3. Mabulosi akuda

½ kapu ili ndi pafupifupi 4 magalamu a fiber

4. Malalanje

½ kapu yaiwisi imakhala ndi 1.5 magalamu a fiber

5. Madeti

¼ kapu ili ndi pafupifupi 3 magalamu a fiber

6. Maapulo

½ kapu yodulidwa yaiwisi imakhala ndi pafupifupi 1.5 magalamu a fiber

7. Mapeyala

Peyala imodzi yapakati imakhala ndi pafupifupi 5.5 magalamu a fiber

Zipatso zowongoka zikakhala zotopetsa, ganizirani kuwonjezera zipatso ku yogurt kapena kuviika maapulo mu batala wa amondi kapena batala wa peanut - ulusi wowonjezera kuti mupambane!

Oats ndi chimanga

Msuzi wambiri ndi oats ndizosinthana zokoma pazakudya zam'mawa zomwe mumazikonda.

8. Kashi Cereal

½ kapu ili ndi pafupifupi 3-4 magalamu a fiber

9. Ululu

½ kapu ili ndi pafupifupi 4 magalamu a fiber

Kuphatikiza zipatso zawo ndi oats ndi chimanga ndi njira ina yosavuta yosinthira zakudya zamafuta ambiri kuti asakalamba. Komanso, kuwona zipatso zodziwika bwino ndi njira yabwino yopezera omwe amadya kwambiri kuyesa zakudya zatsopano - monga oatmeal.

Dips

Kwa makolo omwe akufunafuna njira yopatsa thanzi kuti awonjezere ulusi ku zokhwasula-khwasula za ana awo, nandolo adzachita zomwezo. Ndipo palibe njira yosavuta kuposa kuwafotokozera mu mawonekedwe a dip.

10. Humus

Supuni 2 zili ndi pafupifupi 2 magalamu a fiber

Mbewu

Zedi, mbewu sizingakhale chinthu choyamba chomwe mumaganizira mukaganizira za zakudya zomwe ana angafune kwenikweni monga, koma mwayi kwa amayi ndi abambo padziko lonse lapansi, ambiri akhoza kubisika mu zokhwasula-khwasula munchkins anu kudya kale tsiku ndi tsiku.

11. Mbeu za Chia

1 ½ supuni ali pafupifupi 4-5 magalamu a CHIKWANGWANI

Mbeu za Chia, makamaka, ndi gwero labwino kwambiri la ulusi ndipo zimatha kuwonjezeredwa mu yogurts, smoothies, puddings, kapena zakudya zina zokomera ana. Hackney akulimbikitsa kuuza ana anu kuti tinthu tating'onoting'ono tating'onoting'ono tomwe timawaza ngati afunsa.

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Horoscope Yanu Mawa

Kudziwa

Nditumizireni Imelo Onetsani Patsamba