Kids Love High-Protein Foods
Tabbatar da yaranka su ci abincin da aka daidaita shi ne muhimmin bangare na cigaban ci gaban su. Daya daga cikin ɓangaren wannan shine furotin kuma zaka iya mamaki idan mai cin abincinka yana samun cikakkiyar furotin. Abin takaici, yawancin yara sukan cin abinci mai gina jiki don sun hada da su da yawa kamar su gurasar sandwiches, pizza, da man shanu da kuma jelly.
Yawancin iyaye za a iya tabbatar da cewa 'ya'yansu suna haɗuwa da yawancin sunadarin gina jiki. A gaskiya ma, Cibiyar Nazarin Pediatrics ta Amirka ta ce, "furotin yana cike da abinci a cikin abincin da jama'ar Amirka ke cin, cewa mafi yawan mu, yara da manya, sun cinye fiye da yadda muke bukata."
Ka tuna cewa kawai kimanin kashi 10 zuwa kashi 20 na adadin kalorinka ya kamata su fito ne daga furotin, tare da sauran suna fitowa daga carbohydrates da ƙwayoyi. Har ila yau yana da kyau muyi la'akari da abinci mai gina jiki da abincin da ke da ƙarfe , wanda zai iya taimakawa wajen cin abinci mai kyau ga 'ya'yanku.
Bukatun Furotin
Bukatun protein dogara ne akan shekarun yaro da nauyi. Shaidun Abincin Kuɗi ta USDA na 2015-2020 sun bada shawarar yawan adadin sunadaran kowace rana don yara bisa ga yawan shekarunsu. Har sai sun kai shekaru 14, shawarwari sun kasance daidai ga maza da mata. A cikin shekarun baya, yara ya kamata su ci karin sunadarai domin suna ci gaba da girma kuma suna da nauyi fiye da 'yan mata.
| Shekaru | Aminiya na Kariyar yau da kullum |
|---|---|
| Shekaru 1-3 | 13 grams |
| Shekaru 4-8 | 19 grams |
| Shekaru 9-13 | 34 grams |
| 'Yan mata 14-18 shekaru | 46 grams |
| Yara mata 14-18 | 52 grams |
Masarrafan Kiran
Yin abubuwa abu kaɗan mafi wuya, bukatun gina jiki ya dogara ne akan ingancin furotin da yaronka ya ci kuma yadda sauƙi ke iya narkewa. Gaba ɗaya, sunadaran dabbobin sunadaran "cikakke" domin sun hada da dukkanin amino acid din.
Su ne sosai digestible kuma dauke da mafi girma quality fiye da tushen shuka na gina jiki.
Wannan yana nufin cin abincin yaro ya kamata ya hada da madara, qwai, da nama. Soy, hemp tsaba, da kuma quinoa sune cikakkun sunadarin sunadarai kuma suna aiki a matsayin madadin ganyayyaki.
Ba za ku damu da wannan ba har abada idan kuna bambanta abincin gina jiki abincin da yaronku ya ci. Ko da suna cin abinci ne kawai na tushen gina jiki, zaka iya samun yawan kuɗin abincin ku. Alal misali, kawai kawai sunadaran sunadarai daban-daban, irin su hatsi da legumes na takin, kuma ya kamata ya zama nau'o'in nau'i.
Abun Abincin Abun Abun Abun Abun Abubuwar Abubuwan Cincin Halitta
Ɗaya daga cikin dalilan da iyaye ba su tsammanin 'ya'yansu suna samun cikakkiyar furotin ba shine cewa basu san cewa yana cikin abinci mai yawa ba. Abincin iri iri banda launin nama mai tsabta yana da girma a cikin furotin, wanda ke nufin cewa 'ya'yanku na iya samun karin sunadaran a cikin abincin su fiye da yadda kuke tunani.
Tasirin kayan abinci mai gina jiki sun nuna yadda yawancin sabis na bayar da abin da ake bukata na yau da kullum.
| Abincin | Yin hidima | Protein (grams) | Shekaru 4 zuwa 6 | Shekaru 7 zuwa 10 |
|---|---|---|---|---|
| Milk ko soya madara | 1 kofin | 8 | 36% | 29% |
| Qwai | 1 kwai | 6 | 27% | 21% |
| Yogurt | 1 akwati 8-ounce | 9 | 41% | 32% |
| Peanut man shanu | 2 tablespoons | 8 | 36% | 29% |
| Kwayoyi | 1/4 kofin | 7 | 31% | 24% |
| Kaza | 4 ociji | 30 | 136% | 107% |
| Turaran Chicken | 4 sassa | 11 | 50% | 39% |
| Gurasa na fari | 2 yanka | 5 | 23% | 18% |
| Tuna (gwangwani) | 3 ounce | 16 | 72% | 57% |
| Gurasa na gari | 2 yanka | 7 | 32% | 25% |
| Hamburger bun | 1 bun | 4 | 18% | 14% |
| Taliya | 2 ociji | 3 | 14% | 11% |
| Tofu | 1/2 kofin | 10 | 45% | 36% |
| Ƙiye (alaƙa, baki, da dai sauransu) | 1/4 kofin | 10 | 45% | 36% |
| Cheddar cuku | 1 ounce / sashi | 7 | 32% | 25% |
| Kwanan Amurka | 1 ounce / sashi | 5 | 23% | 18% |
Kamar yadda ka gani, man shanu mai cokali a kan gishiri ko a kan man shanu da cakuda da jelly sandwich zai iya bada fiye da rabi na gina jiki wanda yaro ya bukaci ranar. Tunda 2 kofuna na madara ko hidimar kiwo suna kuma bada shawarar a kowace rana don shekaru 4 zuwa 8, da kofuna 3 ko ayyuka don shekaru 9 zuwa 13, za a iya samun saurin haɗin dan dan ku.
Zai iya zama sauƙi ga samo abinci mai gina jiki mai girma ta hanyar karanta alamun abinci. Nemi abincin da ke tsakanin 6 da 10 grams ko fiye kuma kana da tabbacin samun abinci mai gina jiki mai girma.
Bugu da ƙari, abincin da ke da nau'o'in furotin a cikinsu, zaku iya sayan kariyar gina jiki.
Wadannan sun hada da abincin mai gina jiki mai gina jiki kamar Pediasure ko Carnation Instant Breakfast .
Protein Foods Kids Love
Cikin bishiya, wanda ya hada da naman, cuku, da bun, shi ne mafi ƙaunata a tsakanin yara da wani zaɓi mai haɓakar haɓakar. Akwai wasu abubuwan da suka haɗu da abinci mai gina jiki fiye da ɗaya wanda yawancin yara ke jin dadi.
- Gurasaccen gurasar nama
- Sarkakken yadu da cuku
- Tuna sandwich
- Turkey juya-ups
- Hummus tsoma tare da karas, seleri, pretzels, ko crackers
- Veggie burger
- Peanut man shanu da jelly sandwich
- Taliya tare da kaza ko turkey
- Meatballs tare da taliya ko cikin miya
- Quesadilla ko burrito tare da wake da cuku
- Kirsimeti pizza
- Yogurt parfait tare da yadudduka 'ya'yan itace
- Abincin Protein-wadatar
Yi Zaɓuɓɓukan Zaɓuɓɓuka
Ka tuna ka tsaya da zabi mai kyau yayin da kake neman abinci mai gina jiki. Abincin ya kamata ya zama ƙasa a cikin kitsen mai, mai yaduwa, cholesterol, gishiri, kuma ya kara da sukari.
Yawancin abun ciki ya kamata ya kasance tsakanin kashi 25 da kashi 35 cikin dari na adadin kuzari ga yara masu shekaru 4 zuwa 18. Zai fi dacewa don wannan kifi ya zo daga kifi, kwayoyi, da kayan mai. Abin da ya kamata a ba da ƙwayoyi ya zama mai ƙananan ko mai yalwa.
Ƙungiyar Zuciya ta Amirka ta tunatar da iyaye don kaucewa yara masu cinyewa. Bari su yanke shawarar yadda za su ci ba tare da an tilasta musu su gama abincinsu ba. Yara suna da kyakkyawan kyau a yin gyaran kansu kuma suna iya ci kadan a wasu abinci da yawa a wasu. Har zuwa balaga, suna bukatar yawan adadin kuzari fiye da manya.
Kalma Daga Verywell
Duk da yake yana da mahimmanci don tabbatar da yaranku ku ci abinci mai kyau, yawancin sinadaran ba shine batun ba. Duk da haka, ka tuna cewa ingancin sunadarin sunyi bambanci, kamar yadda sauran kayan gina jiki ke samuwa cikin abinci mai gina jiki mai girma. Zai fi dacewa don guje wa abinci mai yalwa da kuma fita don abinci mai gina jiki, abinci mai kyau a maimakon.
> Sources:
> Ƙungiyar Zuciya ta Amirka. Taimako na abinci don yara lafiya. 2014.
> Kleinman RL. Litattafan Neman Gudanar da Harkokin Kiwon Lafiyar Jama'a, 7th ed. Elk Grove Village, IL: Cibiyar Ilimin Harkokin Ilmin Amirka; 2014.
> Ma'aikatar Aikin Noma na Amirka. 2015-2020 Sharuɗɗa na Dietary ga Amurkan: Shafi 7. Gurasar Abinci na Gudanar da Ƙungiyoyin Yau-jima'i da ke Gudanar da Bayanan Abincin Abinci da Gudanar da Shawarar Abinci. 2015.