3 girke-girke na lafiya mai kyau ga yara

Kayan abinci mai kyau ga yara

Yara su ci aƙalla abinci sau 5 a rana, don haka cin abincin da ake buƙata kowane everyan awanni don karɓar shigarwar makamashi da suke buƙata. Kari akan haka, ta hanyar rarraba abinci zuwa yawan cin abinci, ya fi sauki a samar masu da dukkan abubuwan da ake bukata na bitamin, ma'adanai, sunadarai, zare, da sauransu, da suke buƙata.

Duk abubuwan shiga yau da kullun suna da mahimmanci ga yara, don haka jikinsu yayi aiki yadda yakamata kuma zasu iya aiwatar da dukkan ayyukan yau da kullun tare da mahimmanci. Saboda haka, yana da matukar mahimmanci kada ku tsallake kowane irin abincinku, kodayake wani lokacin yana iya zama da wahala idan sun kasance maimaitawa. Abun ciye-ciye Abinci ne na yau da kullun, ƙaramin abun ciye-ciye dole ne su samu domin kar su isa abincin dare da yunwa sosai.

Zaɓuɓɓukan abincin lafiya

Ingantaccen abun ciye-ciye ya kamata ya ƙunshi wadataccen carbohydrates, don haka yaro ya sami ƙarfi don gama ayyukan yau. Idan ba haka ba, suna iya lura da gajiya kuma suna da Matsalar yin aikin gida ko wasa da mahimmanci kafin bacci. Amma kuma yana da mahimmanci cewa abun ciye-ciye bai yi yawa ba, saboda zasu iya cika da yawa kuma su isa abincin dare ba tare da ci ba.

Saboda haka, mafi kyawun zaɓi na abinci mai kyau ga yara Yana daya wanda ya hada da bitamin, ma'adanai da carbohydrates a cikin harbi guda. Kada a rasa waɗannan lafiyayyun abincin na yara.

Girke-girken Kayan Miyar Ayaba na Ayaba

Banana oat pancakes

Oatmeal hatsi ne mai lafiya wanda ke taimakawa daidaita matakan cholesterol, ana ba da shawarar sosai ga dukkan abinci, gami da na yara. Bugu da kari, ayaba tana bada zare da kuma tryptophan, sinadarin da ke taimaka musu su shakata. Wannan girke-girke mai sauƙi yana tattaro cikakkun kayan haɗi don ƙoshin lafiya.

Sinadaran:

  • 1 banana Maduro
  • 40 gr na flakes oatmeal
  • Kwai 1
  • a tablespoon na miel
  • man shanu
  • kirfa ƙasa

Shiri:

  • Primero mu murkushe oat flakes don samun gari mai kyau
  • Muna kara ayaba kuma a doke tare da hatsi a cikin gilashin blender
  • Sannan kara kwai da zuma. Mun sake murkushewa har sai mun sami taro mai kama, ƙara kirfa a ƙasa kuma mu haɗu tare da spatula.
  • Mun sanya ɗan man shanu a cikin kwanon ruɓaɓɓen sanda kuma bari mu dafa fanke har sai an gama kullu.

Super smoothie tare da madara, 'ya'yan itatuwa da tsaba

Bai kamata a rasa madara a cikin abincin yara ba kuma abun ciye-ciye shine ɗayan mafi kyawun abinci don kammala cin abincin yau da kullun. A gefe guda, 'ya'yan itacen da ke ɗaya daga cikin mahimman abinci, kuma ya kamata ya zama ɓangare na su abun ciye-ciye na yara kowace rana. Ta hanyar ƙara tsaba muna haɗawa da babban abun ciye-ciye, cike da zare, ma'adanai, bitamin da muhimman kayan mai.


Sinadaran:

  • 1 banana
  • 4 strawberries
  • Gilashin 1 na madara
  • a tablespoon na miel
  • 1 teaspoon na gauraye iri (chia, flax, sesame)

Shiri:

  • Mun sanya ayaba, da tsarkakakkun kuma yankakken strawberries da gilashin madara a cikin gilashin injin. Muna nika sosai har sai an sami tataccen tsarkakakke.
  • Muna kara cokalin zuma kuma mun sake bugawa, idan yayi kauri sosai, zamu kara madara kadan.
  • Yi amfani da smoothie a cikin gilashi mai tsayi da kuma daukar idanuwa hakan shine dan dandano yaron.
  • Kafin yin hidima, ƙara tablespoon na tsaba ki gauraya ki kwaba da cokali dan hada shi a cikin laushi.

Ga yara da suka isa cin goro, za ku iya maye gurbin tsaba don yawan kwayoyi. Hakanan babban tushe ne mai mahimmancin kitse mai ƙyama, kazalika da zazzaɓi da yawancin abinci mai ƙoshin lafiya ga abincin yara.

Apple da man gyada

Apple da man gyada

Kowace rana ba za ku sami lokaci don shirya girke-girke na lokacin ciye-ciye ba, amma bai kamata ku daina ba yara abinci mai kyau ba. Wani ɗan itace koyaushe zai zama kyakkyawan zaɓi, amma zaka iya sanya shi mai gina jiki ta hanyar kara wasu kayan hadin.

Sinadaran:

  • 1 apple
  • karamin cokali na kirfa
  • kirim na gyada (idan na gida ne, yafi kyau)

Shiri:

  • Wanke apple din sosai kuma bushe tare da takarda mai sha.
  • Yanke apple din a ciki lafiya kuma sanya a kan farantin.
  • Butterara ɗan man shanu na gyada akan kowane bangare na Apple.
  • Yayyafa ɗan kirfa ƙasa.

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