Abu daya ne ka zama babban mai cin ganyayyaki, wani abu ne kuma ka tsara yadda za ka renon yaranka a matsayin masu cin ganyayyaki.
Ba abin mamaki ba ne a yau cewa manya sun juya zuwa abinci na tushen shuka don dalilai daban-daban-da'a, muhalli, ko ilimin lissafi-amma mutane da yawa suna ci gaba da gaskata cewa ba shi yiwuwa a haɓaka yara masu lafiya ba tare da "abin dogara" nama da dankali ba. .
Abu na farko da muke ji daga dangi da abokai masu kirki shine tambaya: "Amma menene game da squirrels?!"
Son zuciya ya yi yawa idan ya zo ga cin ganyayyaki.
Duk da haka, gaskiyar ita ce, yara za su iya girma da haɓaka daidai idan sun ware ba kawai nama ba, har ma da kayan kiwo daga abincin su.
Akwai daya "amma" a nan: kana buƙatar kula da hankali ga wasu abubuwan gina jiki waɗanda za su iya ɓacewa a cikin abincin da ya keɓance sunadaran dabba.
Kafin yin magana game da “abin da ya ɓace” a cikin abinci na tushen tsire-tsire, yana da mahimmanci a fara lura cewa akwai fa'idodin kiwon lafiya da yawa waɗanda ke fitowa daga yawancin abinci na tushen shuka - musamman idan ya zama madadin abinci mara kyau. kamar naman da aka sarrafa da ake samarwa a gonakin noma. Hawan jini na yau da kullun, ƙarancin cholesterol na jini, ƙarancin haɗarin cututtukan zuciya, da mafi kyawun ma'auni na jiki galibi ana kallon su azaman fa'idodin cin ganyayyaki da cin ganyayyaki.
A cikin wadannan kwanaki, lokacin da kiba yara ke zama annoba, ya kamata a dauki waɗannan fa'idodin abinci mai gina jiki da mahimmanci. Gujewa nama ko nama da kayan kiwo na buƙatar sanin tushen ingantaccen abinci mai kyau da fahimtar abin da abinci zai maye gurbin abinci da kari don amfani. Idan kai iyaye ne mai alhakin ɗan mai cin ganyayyaki ko mai cin ganyayyaki, to kana buƙatar ba da fifikon abubuwan gina jiki masu zuwa.
sunadaran
Tsananin shekaru da sunadaran sunadaran ba gaskiya bane kuma ba shine mafi matsananciyar matsalar da iyalai masu cin ganyayyaki da masu cin ganyayyaki suke fuskanta ba. Gaskiyar ita ce, buƙatar jikin yaron don sunadaran ba ta da girma kamar yadda aka yi imani da shi sau da yawa. Jarirai suna buƙatar gram 10 na furotin kowace rana, yara masu zuwa makaranta kusan 13g, yaran makarantar firamare kusan 19-34g kowace rana, matasa kuma game da 34-50g.
Ana samun sunadaran a cikin kayan lambu da yawa (wake, goro, tofu, madarar soya) da kayan kiwo. Tabbas, ba duk sunadaran suna daidai ba, amma ta hanyar haɗa hatsi da legumes, zaka iya samun adadin furotin da ake buƙata cikin sauƙi bisa tushen abinci mai gina jiki kawai.
Iron
Ana samun baƙin ƙarfe a cikin gauraye da burodi da hatsi, busassun 'ya'yan itatuwa, kayan lambu masu ganye, madarar soya, tofu, da wake. Tun da baƙin ƙarfe daga tushen shuka (wanda ba shi da ƙarfe ba) ya fi wuya ga jiki ya sha, yana da muhimmanci a tabbatar da cewa yara sun sha abincin da ke dauke da baƙin ƙarfe tare da bitamin C, wanda ke taimakawa jiki ya sha baƙin ƙarfe.
Vitamin B12
Yayin da damuwa game da furotin yakan zama abin ƙyama, akwai dalilai masu kyau don ɗaukar nauyin B12 na yara da mahimmanci, muddin ba su cinye kayan dabba ba. Masu cin ganyayyaki suna samun isasshen wannan bitamin daga madara, amma saboda babu tushen shuka na B12, masu cin ganyayyaki suna buƙatar haɗa kayan abinci masu ƙarfi kamar burodi da hatsi, ingantaccen yisti mai gina jiki, da madarar waken soya a cikin abincinsu.
alli
Calcium yana da mahimmanci musamman don haɓaka jikin yaro. Masu cin ganyayyaki masu cin kayan kiwo suna samun isasshen calcium. Abincin Calcium: Kayan kiwo, kayan lambu masu ganye, ruwan lemu mai ƙarfi, da wasu kayan waken soya. Yara masu cin ganyayyaki suna buƙatar kari na calcium.
Vitamin D
Tushen bitamin D sun haɗa da ƙaƙƙarfan hatsi, ruwan lemu, da madarar shanu. Duk da haka, hasken rana na yau da kullum ya isa don tabbatar da cewa jikin yara ya sami bitamin D. Iyalan masu cin ganyayyaki ya kamata su kula da alamun rashin bitamin D (asthma, cututtuka na numfashi, raunin tsokoki, damuwa) da kuma ba wa yara kayan abinci masu dacewa.
Omega-3 fatty acid
Fat ɗin yana da mahimmanci don haɓakar ƙwaƙwalwa, kuma yawan kashe kuzarin yara yayin wasa a waje yana nufin jikinsu yana ƙone mai da sauri. Tushen kitse sun haɗa da flaxseed, tofu, walnuts, da man hempseed.
tutiya
Karancin Zinc ba babbar barazana ba ce ga iyalai masu cin ganyayyaki, amma zinc na tushen shuka ya fi wahalar sha fiye da tutiya ta dabba. Wake sprouts, goro, hatsi da wake suna ba da damar jiki da kyau ya sha zinc ɗin da ya ƙunshi; Bugu da kari, zaku iya siyan burodi daga hatsin da aka shuka.
Fiber
A matsayinka na mai mulki, yara masu cin ganyayyaki suna samun isasshen fiber. A gaskiya ma, abin da ke faruwa sau da yawa shi ne, tun da cin ganyayyaki yana da yawan kayan lambu da hatsi, wasu lokuta yara suna samun fiber mai yawa maimakon kayan da suke bukata, kamar mai. Ku ciyar da yaran ku man shanu, avocados, da sauran abinci mai daɗi, mai daɗi.
A ƙarshe, kar a yi ƙoƙarin saita ainihin adadin kowane kayan abinci. Ban da wasu ƴan mahimman abubuwan gina jiki irin su B12, waɗanda za su iya buƙatar kari, musamman ga masu cin ganyayyaki, gabaɗaya, yana da mahimmanci kawai a ci iri-iri masu lafiya da abinci iri-iri, da kuma zaburar da masoya don yin gwaji da jin daɗin abinci. Sannan yara suna da damar a ƙarshe su koyi daidaita abincinsu da haɓaka tsarin abinci mai kyau.