Menene Abincin Karanka ke Cin?
Hanyoyin abinci na iya zama hanya mai kyau don kula da adadin kuzarin da 'ya'yanku suke cin, musamman idan suna da nauyi, kuma don tabbatar da cewa suna samun' ya'yan itatuwa masu yawa, kayan lambu, bitamin, da ma'adanai, da sauransu, daga duk daban-daban kungiyoyin abinci.
Yaya yawancin calories da yara ke bukata?
A rikodin abin da yaranku suke ci da sha a kan abincin abinci, za ku iya tabbatar cewa ba su da yawa ko yawa adadin kuzari.
Zai iya taimakawa wajen gane yawancin adadin kuzari da suke bukata a kowace rana. Gaba ɗaya, yara waɗanda suke:
- 1-3 shekaru suna bukatar kimanin calories 1,300 kowace rana
- Yawan shekara 4-6 yana bukatar kimanin calories 1,800 kowace rana
- Shekaru 7-10 yana bukatar kusan calories 2,000 a kowace rana
- 11-14 years (boys) bukatar game da calories 2,500 kowace rana
- 11-14 years (girls) bukatar kimanin 2,200 da adadin kuzari kowace rana
- Yawan shekaru 15-18 (yaro) yana bukatar kimanin calories 3,000 kowace rana
- Yau 18-18 ('yan mata) suna bukatar kimanin calories 2,200 kowace rana
Wannan ƙwararrun calorie zai iya ba ku ƙarin bayani game da yawancin adadin kuzari da yaran ku na bukatan kowace rana bisa ga shekarunsu da kuma matakin aiki. Tabbas, wannan yana ganin cewa yaronka ba yana ƙoƙarin rasa nauyi ko karɓar nauyin .
Abincin Abinci Duk da haka Matsalar
Kodayake ana amfani da labaran abinci don kula da adadin kuzari da rage yawan adadin kuzari lokacin da suke ƙoƙarin taimaka wa yara su rasa nauyi ko kula da lafiyar lafiya, kuma zasu iya taimaka maka ka tabbatar da yaranka suna ci abinci mai kyau tare da nau'o'in abinci daga kowane ƙungiyar abinci :
- Grains, tare da fifiko ga dukan hatsi
- Kayan lambu
- 'Ya'yan itãcen marmari
- Milk da kiwo - musamman kayan kiwo mai ƙanshi, kamar cuku da yogurt, da sauran abinci masu kyau na asali da kuma bitamin D
- Abincin da wake don gina jiki , musamman mai durƙusa ko kayan mai mai mai ƙananan nama ciki harda kaji, kifi, qwai, da kwayoyi
Yaya yawancin abinci daga kowace ƙungiyar abinci zai dogara ne akan shekarun ku, amma a gaba ɗaya, ya kamata ku yi tsammanin 'ya'yanku su ci abinci daga kowane abinci kowace rana.
Ma'adanai da Ma'adanai Yafi
Tsayawa ga abin da yaranka ke cin suna iya taimakawa wajen tabbatar da cewa suna samun adadin bitamin, ma'adanai, da wasu muhimman abubuwan gina jiki.
Zaku iya rikodin kuma ku kasance a kan ido don abinci da ke da kyau na tushen fiber , baƙin ƙarfe , alli , potassium , da sauran kayan da ke damuwa da cewa yara ba su da isasshen.
Idan yaranku ba su da wani abu saboda sun kasance masu cin nama ko ci abinci da yawa, to, wani abu mai yawa zai kasance mai kyau.
Biyar da abincin ɗanku tare da Abincin Abincin
Yawancin yara suna da karfin kwanakin nan kuma abin mamaki, yawanci basu da masaniya me yasa.
Wataƙila sun san cewa ba su da isasshen aiki, amma ba su san inda duk karin adadin kuzari suke fitowa daga wannan dalili ba su ci gaba da karɓar nauyin.
Abincin abinci na abinci na yaro zai iya taimaka maka ka gano abin da ke faruwa. Idan yaro ya ci abinci ne kawai? Shin abun ciye-ciye ne a cikin wani karin abinci? Ko kuma dukkan karin adadin kuzari ne daga abin sha don zargi?
Kula da dadin abinci don 'yan kwanaki ko makonni.
Kila za ku yi mamakin abubuwan da kuka samu game da halaye na yaronku. Lissafin Lissafi na Daily na madadin wani abincin abinci wanda zai iya taimaka maka ka ga idan kuna bin sababbin shawarwari da abinci da kuma haɗuwa da juna ga kowace ƙungiyar abinci.
Misalin Abincin Abincin
Kayan samfurin samfurin samfurin da ke ƙasa ya nuna abin da za ku iya yi tare da abincin ku na yau da kullum na ɗayanku. Za ku iya ganin matsalolin? Abu daya, zaton cewa wannan yaro ne, yana samun yawan adadin kuzari. Har ila yau, yana samun:
- Gurasar da yawa. Yara yawanci basu buƙatar abun cin abincin kwanciyar hankali kuma idan sunyi haka, yana iya zama 'ya'yan itace mai lafiya, kamar apple, kuma ba kukis da madara ba.
- Yawancin karin adadin kuzari daga babban sukari da abinci masu tsada , ciki har da Tushen Gida da Oreo, wanda zai fi dacewa a lokuta da yawa kuma ba abincin abincin yau da kullum
- Wasu ƙananan yanki , ciki har da nauyin ƙananan Koreo Cookies wanda zai kasance uku da cookies, ba shida ba
- Yawancin kayan lambu masu yawa a cikin abincinsa
- Yawancin alli daga allurar Orange da madara
- Wasu zabi mai kyau, ciki har da madara 1%, hatsin hatsin hatsi, da wasu 'ya'yan itace
Bugu da ƙari, yin nazarin abincin abinci da kanka, zai iya kasancewa babbar hanya idan kuna son samun ƙarin taimako daga likitancinku don gano abin da zai iya zama ba daidai ba tare da cin abincin ɗanku. Kodayake kayi rikodin abin da yaronka ke ci kuma yana sha akan abincin abinci, zaka iya yin sauƙi ta amfani da raguwa, kamar:
- Abincin
- B = Breakfast
- sAM = Morning Snack
- L = Abinci
- sPM = Bayanan Maraice
- D = Abincin dare
- sBT = Abincin kwanciyar hankali
- Ƙungiyoyin Abincin
- G = Ganye
- V = kayan lambu
- F = Fruits
- M = Naman / wake
- D = Milk / Dairy
| Alal misali Abincin Abincin (ba dole ba ne mai kyau!) | |||||
| Abincin | Abincin | Matsayin sabis | Calories | Ƙungiyar Abincin | Bayani |
| Orange Juice | Breakfast | 8oz | 110 | Fruit | Minute Maid Kids +, Calcium 35% |
| Cereal | Breakfast | 1 kofin | 160 | Girbi, Dairy | MultiGrain Cheerios da 1/2 kofin 1% Milk |
| Apple Juice | Abincin dare 10am | Ruwan Juice | 100 | Fruit | 100% Fruit Juice |
| Ayaba | Abincin dare 10am | 1 | 105 | Fruit | Good tushen fiber, potassium, bitamin C. |
| McDonalds Cheeseburger Abincin Abincin | Abincin rana | 500 | Abincin, Dairy, Fruit, Grain | Apple Dippers, 1% Milk | |
| Celery tare da Mafarin Bunkasa | Abincin dare 4pm | 4 kananan stalks, 2 tbsp | 200 | Veggies, Nama / wake | Kyakkyawan hanyoyin samar da fiber, furotin. |
| Asalin tushen | Abincin dare 4pm | 8oz | 120 | Karin sukari | |
| Macaroni da Cheese | Abincin dare | 1 | 220 | Girbi, Dairy | |
| Kukis na Oreo | Abincin dare 8pm | 6 kukis | 300 | Ƙari mai yawa da calories | |
| Milk | Abincin dare 8pm | 8oz | 120 | Dairy | |
| Calorie Totals: | 1,935 | ||||
| Ƙungiyar Abincin Abincin | 'Ya'yan itãcen marmari 4 | Veggies 1 | Dairy 3 1/2 | Nama / wake 2 | Ganye 3 |
| Bayanan kula: | Gurasa da yawa! Bukatar karin kayan lambu da koshin lafiya. | ||||