Izidlo ezingu-10 ezinhle kakhulu zezingane

Izinsisekelo zokudla kwezingane

Nakuba ungafuni ukungena emkhakheni wokuphoqa izingane zakho ukuba zidle ukudla abangathandi noma zibenze "zihlanze" amapuleti azo, kunezinhlobo eziningi zokudla okunempilo ezinjengezingane. Ngokuvamile abazali bayakulahleka lokhu kudla okunempilo futhi baqonde ngqo kulokho bacabanga ukuthi baningi "ukudla okunobungane," njengezinja ezishisayo, i-pizza, amafrimu aseFrance, ama-chicken nuggets, ijusi nesoda.

Izingane zakho zingcono kakhulu ekufundeni ukugwema lezo zinhlobo zekhalori eliphezulu , ukudla okunamafutha aphezulu nokudla okuphezulu e- fiber , amafutha aphansi, ne- calcium , insimbi , namanye amavithamini namaminerali, kuhlanganise nokudla okunempilo izingane eziningi zithanda.

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Ubisi

Ngokuvamile kubonakala sengathi izinsana nabasenkulisa ngeke bakwazi ukuthola ubisi obanele, kodwa njengoba bekhula, izingane eziningi ziqala ukuphuza ubisi obuncane. Lokhu akusiyo ngoba bahlakulela ukusabalalisa ubisi, kodwa kunalokho ngoba ezinye iziphuzo eziningi, kufaka phakathi i- soda , iziphuzo zezithelo, kanye nejusi eningi kakhulu, ziba khona ekhaya.

Ubisi luwumthombo omuhle we-calcium, i-vitamin D kanye namaprotheni wezingane futhi kufanele ube yingxenye yokudla kwengane-ngaphandle uma bengenayo ubisi bokungabi namagciwane. Eqinisweni, kuye ngokuthi ubudala babo, izingane eziningi kufanele ziphuze phakathi kwezibuko ezimbili zobisi (ubisi olunamafutha aphansi uma uneminyaka engu-2 ubudala) usuku ngalunye, ikakhulukazi uma bengadli noma bephuza noma iyiphi enye i- high-calcium ukudla .

Okuningi

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Ama-apula

Njengezithelo eziningi, ama-apula ayidla ukudla okumnandi . Zinezimila, zithokozi (nakuba ezinye izinhlobo ziyi-tart), zinevithamini C, ziphansi kwamakholori (cishe ama-khalori angama-90 we-apple ephakathi) futhi unama-5g we- fibre we-apple ephelele engaphenduliwe.

Ngeshwa, ama-apula ungomunye walabo ukudla okunempilo okungahle kube "ukudla okunomntwana" futhi ulahlekelwe izinzuzo eziningi zokudla okunomsoco.

Esikhundleni sokunikeza izingane zabo i-apple engaphelele noma i-apula yonke, bantfwana bavame ukunikeza ama-apula ahlutshiwe, ama-appleauce noma i-apula ijusi njengendlela engcono. Ukubheka i-apula kwenza ilahlekelwe yi-half of fiber yayo, futhi ama-applesauce aphansi kakhulu kune-fiber kunama-apple wonke futhi une-sugar and calories ngaphezulu.

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Ibhitela lamantongomane

Nakuba kubonakala sengathi i-PB & J (ibhotela le-peanut ne-jelly) ingaba yisisekelo esisemakhaya amaningi, abazali abaningi bayagwema ibhotela le-peanut ngenxa yokukhathazeka ngokudla kokudla futhi ngenxa yokuthi kunamafutha amaningi. Ibhotela le-peanut likhulu kakhulu emafutheni, kodwa ikakhulukazi amafutha omzimba ne-poly-unsaturated, ngakho-ke kungcono kunamafutha agcweleyo atholakala kwezinye izinto eziningi eziphezulu zokudla.

Ukunciphisa amafutha we-peanut butter nakho kuyatholakala, noma uma ukhetha uhlobo lwe-vitamin-fortified brand, njengoPeter Pan Plus, lunikeza ingane yakho nge-vitamin A, insimbi, i- vitamin E , i-vitamin B6, i-folic acid, i-magnesium, i-zinc, ne-copper , ngaphezu kokuba umthombo omuhle wamaprotheni.

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I-yogurt

I-yogurt iyisidlo esinempilo izingane, ikakhulukazi izingane ezingaphuzi ubisi obuningi, njengoba i-yogurt iyimithombo enhle ye-calcium.

Ukwenza ucabange ukuthi izingane zakho zenza kahle ngalokhu ngoba sezivele zidla yogurt, kodwa uma bonke badla i-yogurt yezingane ne-sugar extra futhi ayikho i-probiotics eyengeziwe, khona-ke kungenzeka ukuthi ilahlekelwe kwezinye izinzuzo zokudla okunomsoco of yogurt.

Uma ukhetha i-yogurt kubantwana bakho, bheka eyodwa "ngamasiko asebenzayo" ayenamafutha aphansi futhi ngaphandle kokwanda ushukela owengeziwe. Ungaphinda ubheke enye ene- probiotics eyengeziwe, nakuba kungenjalo zonke izifundo ziyavumelana ukuthi ziyasiza.

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I-Fish Tuna

Inhlanzi ingaba ukudla okunempilo ngaphandle kokuba izingane zakho zidle izinhlanzi noma izinhlanzi ezihlanziwe. Ngesinye isikhathi kunganakiwe, inhlanzi ye-tuna iyinhlanzi ephilile eyenziwa yizingane eziningi.

Kubonakala sengathi abazali bakhonza izinhlanzi ezincane zezinhlanzi kulezi zinsuku ngenxa yezinto ezikhathazayo mayelana nokungcola kwe-mercury , kodwa kubalulekile ukukhumbula ukuthi njengezinto eziningi, izinhlanzi ze-tuna zilungile ngokulinganisela. Ngisho nangezixwayiso, izingane zivunyelwe ukuba zifinyelele kuma-servings amabili ngesonto lamathani e-canned light noma asebenza nge-albacore tuna eqinile.

I-fish tuna ngumthombo omkhulu wamaprotheni futhi inikeza i-omega-3 ebalulekile amafutha acids namavithamini amaningi namaminerali. Ukuze wenze isangweji lezinhlanzi ze-tuna yakho ngisho nempilo enhle, sebenzisa imayonnaise enamafutha aphansi kanye nesinkwa sonke sikakolweni.

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I-Breakfast Cereal

Cha, isitsha esigcwele isinkwa se-sugary asiyona isidlo sasekuseni esinempilo , kepha ezinye eziningi zokudla kwasekuseni zingaba yingxenye enempilo yokudla kwengane yakho.

Lapho ukhetha okusanhlamvu kwasekuseni kuzingane zakho, zama ukubuka eyodwa ongeke ukwazi ukudla ngaphandle kwebhokisi njenge candy. Ukukhetha okuhle kuhlanganisa konke okusanhlamvu okusanhlamvu okuyi-calcium okuqinisekisiwe futhi ungeze i-fiber. Ngokuya kokunye kokudla kwengane yakho, ungase ubheke okusanhlamvu kwasekuseni okunikeza insimbi eyengeziwe namanye amaminerali namavithamini.

Ngokuvamile, ezinye izinhlobo zokudla kwasekuseni ezinempilo eziningi ezinjengezingane eziningi zifaka i-Cheerios, i-Multi Grain Cheerios, i-Shredded Wheat, i-Wheaties, ne-Total Raisin Bran. Engeza i-banana eqoshiwe noma i-sitrobheli esitsheni, futhi izingane zakho zizokuthanda nakakhulu.

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Amaqanda

Ngakho amaqanda aphilile futhi? Kwaphela isikhathi, amaqanda athola ukugoqa okubi njengokubangela i-cholesterol ephakeme, kodwa ochwepheshe abaningi bokudla okunomsoco manje bayavuma ukuthi amaqanda angaba yingxenye enempilo yokudla kwakho.

Amaqanda angumthombo omuhle wamaprotheni futhi aqukethe insimbi nezinye eziningi amavithamini namaminerali.

Kuthiwani nge-cholesterol? Amaqanda aqukethe i-cholesterol, kodwa ayinamafutha amaningi amaningi, okuyisici esibaluleke kakhulu ekukhuliseni izinga le-cholesterol yomuntu. Noma kunjalo, iqanda nsuku zonke lihle izingane eziningi.

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Imifino

Yiqiniso, imifino izoba ohlwini lokudla okungcono kakhulu kwezingane, kodwa lokho akusho ukukhohlisa izingane zakho ukuba zizidle noma uzame ukuphoqa izingane zakho ukuba zidle ama-brussels amahlumela, i-broccoli, nesipinashi.

Kunezinhlobo eziningi zemifino izingane ezizithandayo, njengezinqathe eziphekwe, ummbila, i-peas namazambane abhakabhaka. Izaqathe eziphekiwe zingakhetha ngokukhethekile njengoba ziphezulu fiber, i-vitamin A, i-vitamin C, ne- potassium .

Khumbula ukwethula izingane zakho ezinhlobonhlobo zemifino zisencane, unikele eziningi zokukhetha, wabeka isibonelo esihle ngokudla imifino njengomndeni futhi uqhubeke nokunikeza imifino encane kakhulu yemifino, ngisho nalapho izingane zakho zingadli. Uma uqhubeka ubapha, ekugcineni bayadla.

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Oatmeal

Njengoba nje izingane zijabulela uketshezi lwe-oatmeal, akumangazi ukuthi zikhula ngesinkwa esimhlophe nezinye izinhlamvu ezihlanziwe futhi ngokuvamile azidli izinhlamvu ze-oatmeal nezingaphezulu.

Ungakwazi ukulwa nalo mkhuba ngokukhonza abantwana bakho amafutha, okuyinto izingane eziningi ezithandayo, nokudla okungaphezulu kwe-oatmeal nokudla okulula (ama-coat oatmeal, ama-oatmeal bars, njll).

I-oatmeal yi-fiber ephezulu yokudla okumele iyenze izingane zakho, njengezinye eziningi zokudla okusanhlamvu .

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Imbewu ye-Sunflower

Nakuba ukudla imbewu ye-sunflower kungase kubonakale kuwumkhuba omubi wezingane kumaqembu amancane we-league baseball, empeleni yikudla okunempilo izingane zonke ezingakujabulela-uma nje zingaphonsa amagobolondo phansi bese zidala ngokwanele ukuze imbewu ayiyona ingozi yokugwedla.

Imbewu ye-sunflower iphezulu fiber futhi iyimithombo enhle yensimbi. Futhi banamavithamini E amaningi, i-magnesium, i-phosphorous, i-zinc, ne-folate.

Nakuba ephezulu kumafutha we-polyunsaturated ne-monounsaturated, lawo angamafutha "amahle". Imbewu ye-sunflower iphansi kumafutha agcwele noma "amabi".