Abincin ganyayyaki shine kyakkyawan zaɓi ga yara da yawa. Matasan masu cin ganyayyaki suna da ƙananan cututtukan cututtukan zuciya, ƙananan matakan cholesterol, da kuma kyakkyawan sakamako na kiwon lafiya, bisa ga bincike.
Amma abincin "mai cin ganyayyaki" na soda, buns da taliya ba shi da kyau ga kowa. Idan yaronka ba ya cin nama, tabbatar da cewa ba ya cin nama a kan soyayyen faransa da sauran kayan abinci mara kyau a maimakon haka. Kula da abinci mai gina jiki na ɗanku ta hanyar ƙara kayan lambu, kitse mai lafiya, da mahimman abubuwan gina jiki kamar calcium, iron, protein, bitamin D, bitamin B12, da omega-3s.
1. Calcium. Idan 'ya'yanku suna cin kayan kiwo, to za su iya zama tushen calcium a gare su. Koyaya, bai kamata ku dogara da yawa akan samfuran kiwo ba. Milk sanannen alerji ne, kuma bincike ya nuna cewa yawan amfani da kayan kiwo yana haifar da rashin daidaituwa na hormonal da ƙara haɗarin kuraje a cikin matasa. Bugu da ƙari, ciwon sukari mai dogaro da insulin (nau'in 1) an danganta shi da shan kiwo a lokacin ƙuruciya. Maimakon kiwo, ba wa 'ya'yanku ƙarin tushen tushen calcium, irin su Kale, Kale, broccoli, almonds, sesame tsaba, da gauraya na goro ko madara soya.
Nawa kuke bukata: 1000 MG kowace rana ga yara 4-8 shekaru, 1300 MG ga yara 9-18 shekaru.
Inda zan samu: 1 kofin yogurt (200 MG) 1 kofin Kale (270 MG) 1 kofin farin wake (130 MG)
2. Iron. Rashin ƙarancin ƙarfe zai iya haifar da sauye-sauyen yanayi, matsalolin ƙwaƙwalwar ajiya, da canje-canjen hali. Ko da ƙarancin ƙarancin ƙarfe na iya sa yara su gaji ko rauni. 'Yan mata masu tasowa sun fi fuskantar matsalar karancin ƙarfe idan sun fara jinin haila. Mafi kyawun tushen ƙarfe ga yara shine busassun apricots, tsaba na kabewa, quinoa, lentil, farin wake, manna tumatir, da molasses.
Nawa kuke bukata: 8-15 MG kowace rana.
Inda zan samu: 1 kofin wake (10 MG), dintsi na kabewa tsaba (5 MG), 1 kofin tumatir miya (5 MG).
3. Protein. Ƙara wake a cikin abincin yaranku - an ɗora su da furotin, fiber, da abubuwan gina jiki masu rigakafin ciwon daji. Kwayoyi, tsaba, da hatsi masu gina jiki kamar quinoa suma zasu taimaka. Amma ku yi hankali da waken soya, ku ba wa yaranku kaɗan da kaɗan a cikin duka ko nau'ikan fermented kamar edamame ko tempeh.
Nawa kuke bukata: 30-50 g kowace rana.
Inda zan samu: 1 kofin wake (gram 18), 1 kofin tempeh (31 grams).
4. Vitamins D. Ba shi da sauƙi samun isasshen bitamin D daga tushen abinci. A lokacin faɗuwar rana, yara za su iya samun ƙa'idar da ake buƙata ta hanyar ciyar da akalla mintuna 20 a rana a cikin iska mai daɗi.
Nawa kuke bukata: 15 mcg kowace rana.
Inda zan samu: 1 kofin namomin kaza shiitake (1 mcg), madarar almond mai ƙarfi (2,8 mcg).
5. Vitamins B12. Vitamin B12 asalinsa ana samunsa ne kawai a cikin kayayyakin dabbobi, don haka samun shi akan cin ganyayyaki ba abu ne mai sauƙi ba. Madogara mafi aminci shine ingantaccen yisti mai gina jiki.
Nawa kuke bukata: 1-2,4 mcg kowace rana.
Inda zan samu: 2 cokali mai ƙarfi yisti mai gina jiki (1,8 mcg). Sauran hanyoyin: yogurt, madara, cuku Swiss, nori, namomin kaza na shiitake, da ƙaƙƙarfan hatsi.
6. Omega-3. Tare da wannan bitamin, duk abin da kuma ba haka ba ne mai sauki. Wasu abincin shuka sun ƙunshi omega-3s amma a cikin nau'in ALA (alpha-linolenic acid). Kafin amfani da bitamin da aka samu, jiki yana canza ALA zuwa EPA (eicosapentaenoic acid) da DHA (docosahexaenoic acid), kuma a sakamakon haka, kawai 8-20% na adadin abin da aka cinye ana amfani dashi.
Nawa kuke bukata: 250-1000 MG kowace rana.
Inda zan samu: dintsin tsaba na flax (6300 MG), dintsin tsaban chia (4900 MG).