Hurukuro Hurukuro neNutritionist Brenda Davis
Kana zvasvika kune vegan vacheche uye vadiki, mhino yake yese inomhanya inoongororwa. Vanhu vazhinji vanotenda kuti vana vanoda zvigadzirwa zvemhuka kuti vakure uye vakure zvakanaka.
Kana mwana asina kugadzikana pakudya kwemuriwo, Chiremba weChiremba, mhuri neshamwari vanokasira kuti, “Ndakuudza.” Kana iwe uri mubereki wevegan, matipi anotevera achakubatsira kuti uve nechokwadi chekuti mudiki wako ane zvese zvinodikanwa kuti uve mwana ane hutano uye anofara.
Iva nechokwadi chokuti mwana wako ari kuwana macalorie akakwana. Zvokudya zvevegan zvinowanzova zvishoma mumafuta. Kunyange zvazvo inobatsira zvikuru pakudzivirira zvirwere, inogona kusakurudzira kukura nekukura kwakakwana. Haisi chokwadi kuti kudya kwevegan hakuna kukodzera vacheche uye vadiki. Zvinongoreva kuti pakuronga kudya kwevana vaduku, kukura uye kukura kunofanira kuva nhamba yekutanga, uye caloric yezvokudya inofanira kuva yakakwirira.
Ipai kudya katatu pazuva uye svutugadzike pakati pekudya.
Iva nechokwadi chokuti mwana wako ari kuwana mvura yakakwana panguva yekudya (uye pakati pekudya). Wedzera macalorie emukati pazvinogoneka (semuenzaniso, wedzera sosi kumiriwo, nut butter kana avocado kune smoothies, jamu pachingwa, nezvimwewo).
Vavarira kuti 40 kusvika 50 muzana yemakoriyori ako abve mumafuta.
Kunonzwika kuva kwechienzi, asi yeuka, inenge 50 muzana yemacalorie ari mumukaka wamazamu mafuta. Mazhinji emafuta ako anofanira kubva mukudya kwakapfuma mumafuta emonounsaturated senge nut butters uye avocados. Inofanirawo kupa huwandu hwakakwana hwezvigadzirwa zvine zvakakosha mafuta acids.
Sarudzo dzakanakisa dzinosanganisira:
Tofu chikafu chakanaka chevana vaduku, vakapfuma muprotein nemafuta, pamwe chete nezvimwe zvinovaka muviri, asi zvishoma mufiber. Shandisa mu smoothies, sandwiches, soups, stews, chingwa, pie uye dessert.
Mafuta akazara uye akasimbiswa soya mukaka unogona kushandiswa sechinwiwa uye mukubika. Chinangwa ndechekupa mwana wako zvishoma makumi maviri emukaka pazuva.
Nuts uye mhodzi zvinogona kukonzera kuvhuvhuta muvana vaduku, saka unogona kuwedzera nut butter kune kamu. Nut nehupfu yemhodzi zvinogona kuwedzerwa kumasosi uye mabheti emapakeke nemakeke.
Makotapeya idura remafuta, macalorie uye zvinovaka muviri. Vawedzere kune saladi, puddings uye side ndiro.
Deredza kudya kwako kwefiber.
Fiber inozadza dumbu uye inogona kuderedza huwandu hwecalorie kudya. Dzivisa kuwedzera yakaomeswa fiber masosi akadai segorosi bran pakudya kwako. Shandisa hupfu hwezviyo zvakanatswa kuti uwedzere uremu hwemwana. Mbeu yose inofanira kuiswa muzvokudya kuti uwedzere kudya kwevhithamini nemaminerari.
Ipa mwana wako chikafu chine magiramu makumi maviri nemashanu emapuroteni pazuva.
Kusakwana kweprotein kunogona kukanganisa kukura uye kukura kwemwana. Soy mukaka (20 gramu) ichapa anenge 15 magiramu emapuroteni. Chimedu chimwe chetofu chine magiramu gumi. Kunyange chimedu chechingwa chine magiramu maviri kusvika matatu emapuroteni. Nokudaro, kuwana mapuroteni akakwana haisi dambudziko kana kudya kwekoriori kwakaringana.
Ziva zvinodiwa nesimbi uye zinc zvemwana wako. Izvi zvinovaka muviri zvakakosha zvikuru pakukura nekukura. Kushaikwa kwesimbi ndiro dambudziko rinowanzoitika muvana vadiki. Iron-rich grain, legumes, tofu, nuts, mbeu, michero yakaomeswa isarudzo dzakanaka dzekudya kwevana. Kushaikwa kwe zinc kunogona kunonoka kukura uye kuderedza kudzivirirwa kwezvirwere muvana. Manyuko akanaka e<em>zinc ma<em>legumes, nzungu, nemhodzi.
Usakanganwa nezve vitamini B12! Hatina zvirimwa zvinovimbika zvevhitamini B 12. Shandisa zvinowedzerwa kana zvikafu zvakasimbiswa. Kushaikwa kwevhitamini B 12 kunogona kukonzera tsandanyama atrophy uye kukuvara kwehuropi.
Iva nechokwadi chokuti mwana wako ari kuwana calcium uye vitamini D zvakakwana.
Calcium uye vitamini D zvakakosha pakukura kwemapfupa. Zvose izvi zvinovaka muviri zviripo muzvokudya zvakasimbiswa. Zvimwe zvakanaka zvinopa calcium miriwo yakasvibira, maarumondi, nyemba, uye mupunga.
Baby Shake Recipe: 1,5 makapu sitirobheri 1 bhanana 1-2 maspuni ekoko 2 maspuni emafuta eflaxseed 3-5 maspuni nut butter (cashew kana almond) 2-3 maspuni eorenji muto kana imwe muto mutsva semakaroti 2 maspuni akasimbiswa soya mukaka 1/8-1 /4 avocado
Ita kuti mwana wako agare pachituru chiri padivi pako uye uite kuti vakubatsire kukanda zvinongedzo mublender wodzvanya bhatani. Sanganisa kusvikira yatsetseka. Ndine ma servings maviri. Pakushumira: 336 macalorie, 7g protein, 40g carbs, 19g mafuta.
Kune mwana mudiki ane makore XNUMX kusvika kumatatu, kushumirwa kweichi kuzununguka kunopa zvingangoita:
100 muzana yekukosha kwezuva nezuva kwe magnesium, folic acid, vhitamini C uye omega-3 fatty acids. Kupfuura 66 muzana yezvinodiwa zvemhangura nepotassium. Zvinopfuura makumi mashanu muzana zvinoda pyridoxine uye zinc. 50 muzana mapuroteni. 42 muzana yemacalorie anodiwa uye selenium. 25 muzana yesimbi inodiwa.