Xa kuziwa kwisondlo, abazali abaninzi banenkxalabo yokuba abantwana babo badla ngokukrakra, kwaye bayazibuza ukuba bangakwandisa njani ukulunga kokutya kwabo.
Kwabanye abantwana, impilo ivakalelwa ngokufana nokutya abangakuthandiyo - kodwa akufuneki kube ngale ndlela. Ngethamsanqa, iziqhamo ezininzi eziqhelekileyo, iinkozo, iimbotyi, intlanzi, kunye nemifuno zinezakha mzimba ezityebileyo ngokwaneleyo ukuba zifumane igama elithi 'superfood.' Ngentelekelelo encinci kunye nenkuthazo, kulula ukubonisa ukutya kwakho okuncinci ukuba ukutya kunokuba mnandi kwaye kunempilo.
Amaqunube
I-Strawberries sisiqhamo sasehlotyeni sakudala ukuba abantwana abaninzi baya kudla ngokukhawuleza nje ukuba bafumane ithuba, kodwa ababaninzi abantu abaqondayo ukuba bangumthombo omangalisayo we-fiber, i-Vitamin C, i-manganese, kunye nezinye izondlo. Zikwalula kakhulu ukukhula ekhaya, kwaye ukulawula inkqubo yokukhula kunokuthetha ukondla ngakumbi kunye nobumnandi. Abantwana bakho mhlawumbi baya kuzitya ngqo ukusuka ngasemva kwendlu, njengokuba kunjalo, oku kuthetha ukuba akuyi kufuneka ufihle iswekile emhlophe kunye nekhilimu enzima.
ivili ixesha amagama
Iiavokhado
Iiavokhado ngumthombo omkhulu wamafutha asempilweni e-monounsaturated, ayimfuneko ekunciphiseni ukudumba nokugcina iintliziyo zisempilweni. Zikwaqulathe ukuya kutsho kumashumi amabini eevithamini kunye neeminerali. Ukuba abantwana bakho bakhutshwe yingcamango yokutya nantoni na eluhlaza, unokukuphepha oku nje ukuthintela izikhalazo, kodwa kukho iindlela ezininzi zokwenza isibheno sesiqhamo se-cream. Abanye abantwana baya kukuvuyela ukuphatha i-avokhado njengokusasazwa kweekeyiki zerayisi kunye ne-toast, ngelixa abantu abatya i-fussier benokukhetha ukuba idityaniswe kwi-chocolate mousse okanye i-smoothie. Kancinci kuhamba umgama omde: iavokhado enye enkulu ibonelela ngokutya okwaneleyo kusapho lonke.
I-oats
I-oats yenye yeenkozo esihlala sizithatha kancinci, kodwa zingumthombo oqaqambileyo wefayibha, i-carbohydrate ekhutshwa kancinci, iivithamini B, i-zinc, i-folate, kunye nezinye izondlo ezibalulekileyo. Nokuba abantwana bakho abanamdla kwi-oatmeal kwisidlo sakusasa, unokufumana ezinye iindlela ezininzi zokubongeza kwisidlo sabo, njengokutshintsha umgubo wengqolowa kwiiresiphi ezifana nee-muffins kunye neepancakes. Ungazongeza kwiziqhamo ezikhenkcezisiweyo kunye neyogathi ukwenza i-smoothies. Ziguquguquka kakhulu uqinisekisiwe ukuba uza kufumana iresiphi enye eya kuthandwa ngabantwana bakho.
IQuinoa
Le mbewu igcwele amandla ivela kwisityalo esinxulumene nesipinatshi kunye neebhiti. Oku kuthetha ukuba ayisiyiyo inkozo yengca yemveli kwaye ngokwemvelo ayinagluten. Isimo sayo sokutya okuphezulu sibilisa ekubeni siphezulu kwimanganese, iphosphorous, iivithamini B, ifayibha kunye neprotheni. Lumka ukuba abantwana bakho basenokungavuyi ukuba uyifumba nje kwiipleyiti zabo-ifuna ezinye izithako ukuyinika incasa. Ubume bayo bomelele buboleka ngokukodwa kwii-burgers: yidibanise nenyama egayiweyo, intlanzi okanye i-tofu, itswele, kunye nesinongo, kwaye uqhotse kwintwana yeoli.
Islamoni
Le ntlanzi ityebile kwi-Omega 3 fatty acids kunye neeproteni eziyimfuneko ekuphuhliseni ingqondo kunye nezihlunu ngokulandelelanayo, kunye neevithamini ze-A kunye ne-B. Ukwenza kube nomtsalane ngakumbi ebantwaneni, zama ukuyisika ibe yimicu kwaye uyintywilisele kumaqanda abethiweyo, emva koko i-wholegrain breadcrumbs yeentonga zeentlanzi ezenziwe ekhaya ezinesondlo. Baphakele ngesweet potato wedges endaweni yeefries zaseFransi zokongeza iivithamini kunye neecarbohydrates ezikhupha kancinci.
Iimbotyi
Zisenokungabi mnandi njengeavokhado, kodwa iimbotyi ezingathobekiyo zigcwele i-antioxidants, iprotein, kunye nefiber enyibilikayo. Olunye uphononongo lubonise ukuba lunokunceda ukukhusela umhlaza. Abanye abantwana bayabathanda kwi-tomato sauce okanye kwi-burrito, kodwa abanye banokufuna ukukholisa ngakumbi. Indlela enkulu yokutshintsha indlela abantwana abadala kunye nabaselula abajonga ngayo iimbotyi kukuguqula inguqu enkonkxiweyo ibe yi-snack enempilo ngokuyikhupha, ukongeza ioli yeoli kunye ne-seasoning, kunye nokubhaka kude kube mnandi.
Iiamangile
Nangona ziqhele ukubizwa ngokuba ngamandongomane, iialmondi ziyimbewu yesiqhamo samatye esinxulumene neapilkosi, iipesika kunye namacheri. Baphezulu kumafutha amahle e-monounsaturated, anceda impilo yentliziyo, kunye neprotheni. Banomlinganiselo ophantsi we-glycemic index kunamanye amandongomane (into ebalulekileyo kubantu abanesifo seswekile) kodwa inokuba yinto emdaka yodwa, ngoko ke zama ukusebenzisa iialmondi zomhlaba njengendawo yomgubo wamaqebengwana, okanye uzivuthulule kwisidudu sobusi kangangeeyure. amandla okukhululwa kancinci kusasa.
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Itshokholethi emnyama
Itshokholethi emnyama ngumthombo omangalisayo we-antioxidants, isinyithi, ubhedu, i-manganese kunye ne-magnesium. Soloko ukhetha iswekile ephantsi, i-cocoa ephezulu eqinileyo. Abanye abantwana baye baqhelana ne-sugar-fill, i-low-nutrition junk edlula i-tshokoleta ukuba ingathatha ixesha elithile ukuba i-taste buds ilungelelanise kwizinto ezilungileyo. Indlela ekrelekrele yokuwoyisa kukuwunyibilikisa kubushushu obuphantsi, uwuvumele uphole kancinane, uze ubavumele bantywiliselwe kulo naluphi na uhlobo lwesiqhamo abaluthandayo.
Swiss chard
Enye ingxaki ngemifuno enamagqabi aluhlaza inokuba yi-aftertaste ekrakra ukuba abantwana bangabonakali ukuba badlule. Kulapho i-Swiss chard ingena khona: inencasa ethambileyo, enencasa kwaye iya kupheka kwiisosi, i-stir-fry, kunye nesityu ukuze unike inzala yakho ngentsimbi, ifayibha kunye neevithamini A, K, C, kunye ne-E. , kunye nezinye izimbiwa ezininzi.
Amatsheri
Ukuba abantwana bakho ngamacingo aphilayo ngokuhlwa, icheri inokunceda. Zingumthombo oxabisekileyo we-melatonin, onceda ukulawula iipatheni zokulala. Zikwancinci kwiswekile kunezinye iziqhamo ezininzi. Ukuba unendawo yomthi we-cherry, izibonelelo zesondlo ziya kwandiswa, kwaye abaninzi abantwana bayakuvuyela ukutya ezi ziqhamo njengoko zinjalo.
Kukho amathuba angapheliyo okufumana okuninzi kumacheri: ungawatyela ngamatye, uwacokise kwaye uvuze phezu kweyogathi ekhenkcezisiweyo, okanye uyomise kubushushu obuphantsi kwi-oveni ukuze ufumane ishwamshwam elimnandi, eliswiti ngokwendalo nangaliphi na ixesha lonyaka.