28 Lafiyayyen Nono da Yaranku zasu So

Wadatacce

• 1. Yogurt
• 2. Gwanin popcorn
• 3. Celery tare da man gyada da zabibi
• 4. Goro
• 5. Haɗin hanya
• 6. Yankakken pears tare da cuku ricotta
• 7. Cuku gida
• 8. Gwaryawar nama
• 9. Wani yanki na cuku
• 10. Aljihun pita na Veggie
• 11. 'Ya'yan itace mai laushi
• Berry mai santsi
• 12. eggsanyen ƙwai
• 13. Kukunan ayaba na oat
• Kukunan ayaba na oat
• 14. Raisin kayan ciye-ciye
• 15. Turkiya da avocado-nade-nade
• 16. Gasa soyayyen dankalin turawa
• Soyayyen dankalin hausa
• 17. Pickles
• 18. Kale kwakwalwan
• Kale kwakwalwan kwamfuta
• 19. Karas sanduna da hummu
• 20. Kwallan makamashi
• Ballswallan makamashi
• 21. Barkono da kararrawa da guacamole
• 22. Gwanin da aka nika da hatsi da man goro
• 23. 'Ya'yan itacen marmari
• 24. Man gyada da kuma quesadilla na ayaba
• Gyada man gyada da kuma quesadilla na ayaba
• 25. Zaitun
• 26. Tuffa da man gyada tsoma
• 27. 'Ya'yan itacen daskararre kayan marmari
• 28. Rabin sandwich
• Layin kasa

Yara masu tasowa galibi suna jin yunwa tsakanin abinci.

Koyaya, yawancin abincin da aka shirya don yara basu da lafiya. Sau da yawa suna cike da ingantaccen gari, daɗa sugars, da kuma abubuwan ƙera wucin gadi.

Lokacin abun ciye-ciye babbar dama ce ta shiga wasu karin abubuwan gina jiki cikin abincin yarinka.

Maimakon abinci mai sarƙaƙƙen da aka sarrafa sosai, cika tumbin ɗanka da abinci gaba ɗaya wanda zai samar da kuzari da abinci mai gina jiki.

Ga jerin kayan ciye-ciye masu daɗi da yara masu daɗi da daɗi.

1. Yogurt

Yogurt kyakkyawan abun ciye ciye ne na yara saboda yana da kyakkyawan tushen furotin da alli. Calcium yana da mahimmanci musamman ga ƙasusuwan yara masu tasowa ().

Wasu yogurts suma suna dauke da kwayoyin cuta na rayuwa, wadanda suke amfani da tsarin narkewar abinci (,).

Yawancin yogurts da aka siyar wa yara suna cike da sukari. Madadin haka, zabi yogurt mai cike da kitse da kuma ɗanɗano shi da sabbin fruita freshan itace ko kuma malalar zuma.

Duk da haka, tabbatar cewa ba a ba da zuma ga jarirai 'yan ƙasa da watanni 12, saboda suna cikin haɗarin kamuwa da cuta mai tsanani da ake kira botulism ().

2. Gwanin popcorn

Kuna iya yin la'akari da popcorn a matsayin abinci mai ƙarancin abinci, amma hakika yana da cikakkiyar hatsi mai gina jiki.

Muddin ba ku nutsar da shi a cikin abubuwan da ba su da lafiya ba, popcorn na iya zama lafiyayyen abun ciye-ciye ga yara. Yi iska-pop-pop naka na iska, sai a diga shi da ɗan man shanu, sai a yayyafa ɗan gishirin Parmesan a kai.

Koyaya, yi taka tsantsan yayin bayar da popcorn ga yara ƙanana, saboda yana iya zama haɗari mai raɗaɗi.

3. Celery tare da man gyada da zabibi

Celeri tare da man gyada da zabibi, wani lokaci ana kiransa “tururuwa a kan gungume,” hanya ce mai ban sha'awa don sa ɗanka ya ci kayan lambu.

Yanke zangarniyar seleri cikin guda uku ko hudu, yada man gyada a cikin seleri, kuma shirya 'ya'yan zabibi a saman man gyada.

Waɗannan abinci guda uku da aka haɗu suna ba da kyakkyawan ma'auni na carbs, furotin, da mai.

Kawai ka tabbata ka sayi man gyada ba tare da an sa masa sikari ko mai na kayan lambu ba.

4. Goro

Kwayoyi suna da yawa a cikin lafiyayyun ƙwayoyi, tare da zare da antioxidants. Kayan mai yana da mahimmanci don tallafawa ci gaban yara (,).

Likitoci sun kasance suna bayar da shawarar hana goro daga yara saboda barazanar rashin lafiyan, amma shaidun da suka gabata sun nuna cewa gabatar da goro tun yana karami yana saukar da wannan hadarin (, 8,).

Koyaya, kwayoyi na iya zama haɗari mai cutarwa, don haka ku tabbata cewa yaronku zai iya ɗaukar nauyin kafin ya ba da goro a matsayin abun ciye-ciye.

5. Haɗin hanya

Muddin ɗanka ba shi da rashin lafiyan kwayoyi, haɗakar hanya ita ce lafiyayyen abun ciye-ciye don yara su ci a yayin tafiya.

Yawancin haɗin haɗin hanyar kasuwanci suna ƙunshe da alawar cakulan, waɗanda suke da sukari sosai, amma a sauƙaƙe kuna iya yin kanku a gida.

Don samun lafiya mai kyau, gauraya kwayoyi, busassun 'ya'yan itace, da hatsi mai hatsi.

6. Yankakken pears tare da cuku ricotta

Pears abu ne mai daɗi kuma mai sauƙi ga ɗan ƙarami ya ci idan aka sare shi yanka. Pears suna da yawa a cikin fiber da mahaɗan tsire-tsire masu amfani (10, 11).

Yada kowane yanki tare da cuku mai ricotta don ƙara tushen ƙarancin furotin da alli zuwa abincin yaranku.

7. Cuku gida

Cuku gida shine sabo da kuma kirim mai tsami wanda yake da laushi har yara zasu ci.

Yana da wadataccen furotin da kyakkyawan tushen selenium, bitamin B12, da alli. Vitamin B12 yana da mahimmanci don ci gaban da ya dace da ci gaban kwakwalwa ga yara ().

Kuna iya yin hidimar cuku a gida da kanta, ɗora shi da sabo ko busasshen 'ya'yan itace, ko amfani da shi azaman ɗanɗano mai tsami akan ɗumman alkama.

8. Gwaryawar nama

Oatmeal shine lafiyayyen karin kumallo na yara amma kuma yana ba da babban abun ciye-ciye.

Oats suna cikin fiber mai narkewa, wanda ke ƙara yawan ƙwayoyin cuta masu amfani a cikin hanyar narkewa, tare da sauran fa'idodin kiwon lafiya ().

Tsallake fakitoci masu daɗin ji, waɗanda suke da sukari sosai, kuma ku sa hatsin oat ɗinku gaba ɗaya, birgima mai hatsi. Sanya karamin cokalin 1/8 na kirfa da wasu 'ya'yan apples da aka yanka domin zaƙi.

Idan kayi oatmeal da madara maimakon ruwa, zai ƙara ƙarin furotin da alli.

9. Wani yanki na cuku

Cuku mafi yawanci sunadaran gina jiki ne da mai kuma yana da kyakkyawan tushen alli.

Nazarin ya nuna cewa cin cuku da sauran kayan kiwo suna da alaƙa da ingantaccen abinci mai kyau.

Cikakken abinci mai madara yana ba da gudummawa sosai ga buƙatun abinci mai gina jiki na yara don alli, magnesium, da bitamin A da D (, 15,,).

Cuku yana ba wa yara furotin mai inganci, wanda ake buƙata don ci gaban da ya dace. Hakanan furotin zai taimaka musu jin cikakke tsakanin abinci (,).

Abin da ya fi haka, wasu nazarin sun lura cewa yaran da suke cin cuku ba su cika samun ramuka (,).

10. Aljihun pita na Veggie

Wasu iyayen suna ganin yana da wahala yaransu su ci kayan lambu. Amma idan kun sanya shi abin dariya a gare su, suna iya gwada cin abincin.

Yada ɗan hummus a cikin aljihun pita na alkama duka-duka kuma ku yanka ɗanyen kayan lambu, kamar su karas, kokwamba, latas, da barkono mai ƙararrawa. Bari yaro ya zaɓi vean kayan lambu ka cika pita.

Ana ɗora kayan lambu tare da mahimman bitamin da ma'adanai, kuma yara da yawa basa cin isasshen su ().

11. 'Ya'yan itace mai laushi

Kyakkyawan ɗan itace mai laushi hanya ce mai kyau don tattara yawancin abubuwan gina jiki a cikin ƙaramin abun ciye-ciye.

Hakanan zaka iya ƙara kayan lambu a cikin mai laushi. Tare da ɗanɗanar 'ya'yan itacen, ɗanku bazai ma san suna ciki ba.

Yi amfani da cikakke, sabo ne kuma ku guji ruwan 'ya'yan itace, wanda yake cike da sukari.

Akwai haɗakarwa da yawa da zaku iya gwadawa, amma ga girke-girke ɗaya mai laushi don farawa:

Berry mai santsi

Sinadaran kayan abinci guda 4:

• Kofuna 2 (gram 60) na alayyahu sabo
• 2 kofuna waɗanda (300 grams) na daskararre berries
• 1 kofin (240 ml) na yogurt a fili
• 1 kofi (240 ml) na madara madara ko madarar almond
• Cokali 1 (gram 20) na zuma

Allara dukkan abubuwan da ke cikin mahaɗin kuma haɗawa har sai ya zama santsi.

12. eggsanyen ƙwai

Rike dafaffun kwai a cikin firiji don saurin, mai saurin gina jiki.

Qwai suna da gina jiki sosai kuma suna da kyakkyawan abun ciye ciye na yara. Suna bayar da furotin mai inganci da yawancin bitamin da ma'adanai, gami da bitamin B12, riboflavin, da selenium (23,).

Sun kuma ƙunshi lutein da zeaxanthin, carotenoids guda biyu waɗanda ke da amfani ga lafiyar ido ().

Bugu da ƙari kuma, suna ɗaya daga cikin mafi kyawun tushen abinci na choline, bitamin da ke da mahimmanci don ci gaban ƙwaƙwalwa mai dacewa (,).

13. Kukunan ayaba na oat

Kukis na ayaba na gida lafiyayyen abun ciye-ciye ne na yara wanda ya ɗanɗana kamar abin ci.

Waɗannan cookies ɗin suna samun daɗinsu daga ayarin da aka nika maimakon matattarar sukari.

Tattara sukari suna da alaƙa da matsalolin kiwon lafiya a cikin yara, kamar haɗarin haɗarin cututtukan zuciya, kiba na yara, da kuma buga ciwon sukari na 2 (28,,).

Kukunan ayaba na oat

Sinadaran:

• 3 cikakke ayaba, mashed
• 1/3 kofin (80 ml) na man kwakwa
• Kofuna 2 (gram 160) na oats da aka yi birgima
• 1/2 kofin (80-90 grams) na ƙaramin cakulan cakulan ko busassun 'ya'yan itace
• 1 teaspoon (5 ml) na vanilla

Mix dukkan sinadaran a cikin kwano. Sanya cokali na hadin kuki a jikin takardar kuki da aka shafa mai na tsawon minti 15-20 a 350 ° F (175 ° C).

14. Raisin kayan ciye-ciye

Raisins busassun inabi ne. Suna da kusan dukkanin abubuwan gina jiki da ake samu a sabbin inabi - amma a ƙaramin kunshin.

Raisins ya ƙunshi adadin ƙarfe mai kyau, na gina jiki da yara da yawa ba sa isa, kuma wanda ake buƙata don jigilar oxygen cikin jikinka (31,).

Bugu da ƙari, zabibi ya tattara mahaɗan shuka, gami da oleanolic acid, wanda zai iya kiyaye haƙoran ɗanka daga kogwanni ta hana ƙwayoyin cuta bin su (,).

Kunshin kayan cinya na Raisin mai sauƙi ne na ciye-ciye-ciye wanda ya fi lafiya fiye da yawancin abinci mai sauƙi.

15. Turkiya da avocado-nade-nade

Girkin turkey da kwalin avocado abu ne mai sauƙin ci, lafiyayyen abun ciye-ciye.

Turkiyya kyakkyawar tushe ce mai gina jiki, wacce ke da alhakin ginawa da kuma gyara kyallen takarda a jikinku. Hakanan yana cike sosai, wanda zai iya taimakawa yara su gamsu tsakanin abinci ().

Avocados suna cike da ƙwayoyi masu rai, tare da fiber, folate, pantothenic acid, potassium, antioxidants da yawa, da bitamin C da K (35).

Don yin turkey da avocado-birgima, fara kwasfa da yanki avocado. A hankali a jefa yankakken a cikin ruwan lemun tsami don hana launin ruwan kasa. Kunsa yanki guda na turkey a kusa da kowane yanki na avocado.

16. Gasa soyayyen dankalin turawa

Dankali mai zaki daya ne daga cikin wadatattun hanyoyin samun beta-carotene, sinadarin gina jiki wanda jikinka zai iya canzawa zuwa bitamin A. Yana taimakawa ga lafiyar idanu da fata (36).

Na gida, dafaffen dankalin turawa mai danko ne mai gina jiki madadin ga soyayyen dankalin turawa.

Soyayyen dankalin hausa

Sinadaran:

• 1 sabo ne dankalin turawa
• 1 teaspoon (5 ml) na man zaitun
• Gishirin teku

Kwasfa da yanki dankalin hausa. Zuba dankalin turawa a cikin man zaitun sai a yayyafa shi da gishirin teku. Gasa a kan takardar kuki a 425 ° F (220 ° C) na mintina 20.

17. Pickles

Pickles sune kokwamba waɗanda aka shaya cikin gishiri da ruwa.

Sun kasance tushen tushe mai kyau na bitamin K, kuma wasu samfuran suma suna ƙunshe da ƙwayoyin cuta na probiotic, waɗanda suke da kyau ga tsarin narkewa (,,).

Pickles da ke ɗauke da ruwan inabi ba su ƙunshi maganin rigakafi, don haka duba cikin sashin firiji na kantin kayan masarufi don tsinkar zakin da al'adun rayuwa.

Kauce wa kayan zaƙin, waɗanda ke da babban sugars.

18. Kale kwakwalwan

Kale yana dauke da abinci mai mahimmanci, kamar yadda yake cike da kayan abinci amma ƙarancin adadin kuzari. A zahiri, yara na iya samun duk bitamin A, C, da K da suke buƙata a rana cikin kawai kofi 1 (gram 65) na kale (38).

Kodayake yawancin yara ba za su yi tsalle a damar da za su ci wannan ɗanyen ɗanyen ɗanyen ɗanyen ba, ƙwanƙolin kale wani ɗanɗano ne mai ɗanɗano wanda zai iya canza tunanin ɗanku.

Kale kwakwalwan kwamfuta

Sinadaran:

• 1 ƙananan gungun Kale
• 1 tablespoon (15 ml) na man zaitun
• 1 teaspoon na tafarnuwa foda
• 1/4 teaspoon na gishiri

Yaga kale a gutsura, sannan ki wanke ki bushe shi sosai. Zuba shi a cikin man zaitun da kayan yaji. Yada shi akan takardar kuki da gasa shi a 350 ° F (175 ° C) na mintuna 10-12. Kalli tanda a hankali, saboda Kale na iya ƙonewa da sauri.

19. Karas sanduna da hummu

Yawancin yara suna son tsoma baki, kuma samar musu da lafiyayyen tsaka hanya ce mai kyau don basu damar cin abincin su.

Hummus zaɓi ɗaya ne. Yana da kauri, yaduwa mai yaduwa da aka yi daga kaji, wanda ke dauke da zare, fure, da yawan antioxidants.

Hummus yana da ɗanɗano tare da sandunan karas ko sauran ɗanyen kayan lambu.

20. Kwallan makamashi

Kwallan makamashi suna ɗanɗana kamar kullu ɗin kuki amma an yi su da kayan abinci mai gina jiki.

Kuna iya yin waɗannan abubuwan ciye-ciye da flax na ƙasa ko ɗayan chia - duka tushen fiber, furotin, da antioxidants.

Sun fi dacewa da lafiya ga sandunan granola na kasuwanci, waɗanda yawanci suna da sukari da abubuwan haɗin roba.

Ballswallan makamashi

Sinadaran:

• Kofi 1 (gram 80) na hatsi
• 1/3 kofin (gram 115) na zumar da ba a tace ba
• 1/2 kofin (gram 125) na almond butter
• 1/2 kofin 'ya'yan flax na ƙasa (gram 55) ko tsaba chia duka (gram 110)
• 1 teaspoon (5 ml) na vanilla
• 1/2 kofin (gram 80) na drieda driedan itacen drieda driedan

Mix dukkan abubuwan sinadaran a cikin babban kwano. Mirgine cakuda a cikin kananan kwallaye a firji. Don jin daɗi, maye gurbin busassun 'ya'yan itace da yankakken cakulan cakulan.

21. Barkono da kararrawa da guacamole

Barkono mai kararrawa mai dadi ne kuma mai gina jiki. Suna samar da kyakkyawan tushe na fiber, bitamin C, da carotenoids (39).

Carotenoids mahadi ne na shuka tare da fa'idodin kiwon lafiya da yawa, gami da tallafawa lafiyar ido ().

Barkono mai kararrawa yana dandana dadi da aka tsoma a cikin guacamole, mai yaduwar maiko da aka yi da masarar avocados.

22. Gwanin da aka nika da hatsi da man goro

Kuna iya yin sandwich na sandwich ta hanyar yada butteran man goro, kamar su man almon, akan ɗanyen hatsi. Wannan abun ciye-ciye yana da kyakkyawan ma'aunin furotin, carbi, da mai.

Koyaya, zaɓi yankakke don yaranku a hankali. Yawancin fasa suna cike da gari mai ladabi, mai ƙanshi, har ma da sukari.

Madadin haka, zaɓi kwando waɗanda aka yi da 100% cikakkun hatsi da iri.

23. 'Ya'yan itacen marmari

Pieceayan isa fruitan itace snaackan abun ciye ciye mai kyau da lafiya ga yara.

Yawancin 'ya'yan itatuwa suna ɗauke da zare da muhimman abubuwan gina jiki kamar su potassium da bitamin A da C ().

Ayaba, apples, pears, grapes, peaches, and plum su ne misalan 'ya'yan itacen da za a iya amfani da su wajan kame-da-ciye-ciye.

Yanke 'ya'yan itatuwa kamar abarba, kantolaupe, da mangoro cikin ƙananan cizo kuma adana su a cikin ƙananan kwantena don abinci mai sauƙi.

24. Man gyada da kuma quesadilla na ayaba

A quesadilla da aka yi da man gyada da ayaba na da lafiya kuma suna da daɗi.

Man gyada babbar hanya ce da za a ba ɗanka tushen abinci mai ƙoshin lafiya da ɗan furotin.

Ayaba kyakkyawan tushe ne na potassium, bitamin B6, da fiber (41).

Wannan girke-girke mai sauki ya haɗu da man gyada da ayaba a cikin wani abun ciye-ciye mai yalwa.

Gyada man gyada da kuma quesadilla na ayaba

Sinadaran:

• 1 garin alkama duka
• Cokali 2 (gram 30) na man gyada
• 1/2 na ayaba
• 1/8 teaspoon na kirfa

Yada man shanu na gyada a kan duka biredin. Yanki ayaba kuma shirya sassan a kan rabin na tortilla. Yayyafa kirfa a kan ayaba kuma ninka ɗan biredin a rabi. Yanke shi a cikin triangle kafin yin hidima.

25. Zaitun

Zaitun suna da wadataccen ƙwayoyi masu ƙoshin lafiya kuma an cika su da ƙwayoyin antioxidants masu ƙarfi waɗanda ke kare jikinku daga lalata ƙwayoyin da ake kira 'free radicals').

Zaitun mai taushi ne da sauƙin yara su ci. Tabbatar cewa ka siyo yara da aka harba ko cire ramin kafin kayi musu hidima.

Daban-daban iri-iri suna da nasu dandano. Idan baku taɓa ba da ɗiyanku zaitun ba, fara da zaitun baƙi mai ɗanɗano.

26. Tuffa da man gyada tsoma

Yankakken Apple da man gyada wani hade ne mai dadi.

Fatar apple ta ƙunshi pectin, fiber mai narkewa wanda ke ciyar da ƙwayoyin cuta da inganta lafiyar narkewa (,).

Gyada mai man gyada yana da daidaito mai kauri, wanda zai iya zama da wahala ga yara amfani da shi azaman tsoma.

Ara ɗan fili mai narkewa, yogurt mai cikakken kitse a cikin cokali biyu (gram 30) na man gyada don yin tsamiya mai laushi, mai tsami don yankakken apple.

27. 'Ya'yan itacen daskararre kayan marmari

Abubuwan daskararren 'ya'yan itacen kayan abinci ne mai kyau ga yara kuma suna da cikakkiyar lafiya.

Yawancin kayan sayar da kantin sayar da kaya suna cike da dandano na wucin gadi da ingantaccen sukari ko syrup masara mai-fructose.

Amma zaka iya yin naka cikin sauki, kuma yaranka na iya jin daɗin taimakawa.

Purée 'ya'yan itace mai daskarewa ko' ya'yan itace da karamin ruwan 'ya'yan itace a cikin abun hadewa. Zuba ruwan magani a cikin ƙirar buɗaɗɗa ko ƙananan kofunan filastik. Rufe tare da tsare kuma saka sandar maɓallan rubutu a cikin rubutun ta cikin takardar. Daskare na dare.

28. Rabin sandwich

Sandwiches ba lallai ne su kasance kawai don lokacin cin abinci ba. Rabin sandwich shima zai iya yin lafiyayyen abun ciye-ciye ga yara.

Don gina sandwich mai ƙoshin lafiya, fara da gurasar alkama duka, zaɓi tushen furotin, sannan a haɗa da fruita fruitan itace ko kayan lambu, in zai yiwu.

Ga wasu misalai na hadewar sanwic mai lafiya:

• cuku da cuku da cakulan da aka yanka yankakku
• cuku mozzarella da yankakken tumatir
• man gyaɗa da yankakken ayaba
• turkey, cuku na Siwizilan, da cukwi
• cuku ricotta hade da yankakken kayan marmari
• dafaffen kwai, avocado, da tumatir
• kirim da yanka kokwamba

Layin kasa

Yaran da yawa suna jin yunwa tsakanin abinci.

Lafiyayyen abun ciye-ciye na iya samarwa yaranku kuzari tare da taimaka musu samun abubuwan gina jiki da suke buƙata a kowace rana.

Ba yaranku cikakke, abincin da ba a sarrafa ba a lokacin ciye-ciye maimakon na kayan ciye-ciye.