Abinci 11 Masu Yawan Fiber Ga Yara waɗanda Hatta Masu Cin Abinci Zasu So

Mafi Kyawun Sunaye Ga Yara

Bene:

Ranar Haifuwa:

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Aiko Min Da Imel Nuna A Shafin

Bari mu fuskanta: Cin abinci mai kyau yana da wuya sosai; ƙoƙarin tabbatar da ɗan zaɓen ku yana yin haka ya fi wuya. Dukanmu muna son rayuwa akan tsayayyen abinci na mac da cuku da naman kaji, amma-a cikin haɗarin kasancewa TMI anan-sai ku magance duk batun ɗan ku ba, uh, na yau da kullun . Alhamdu lillahi, akwai wadataccen abinci mai yawan fiber ga yara waɗanda za su ci gaba da tafiyar da tsarin narkewar su cikin sauƙi. Duk abin da ya shafi sanin nawa ne zaren don nufin-da samun arsenal na abun ciye-ciye a shirye don bauta wa yaranku cikin yini.

Nawa fiber nawa yara ke bukata?

Yayin da bincike na intanet mai sauri zai ba ku sakamako daban-daban don cin abinci, gwamnati ta sabunta 2020-2025 Jagoran Abincin Abinci ga Amurkawa yana ba da wasu shawarwari masu ƙarfi.

Idan yaronku...

• Watanni 12 zuwa 23*: Yi amfani da gram 19 na fiber kowace rana
• 2 zuwa 3 shekaru: 14 grams / rana (ga kowane adadin kuzari 1,000 da aka cinye)
• 4 zuwa 8 shekaru: 17 grams / rana ga kowane adadin kuzari 1,200 da ake cinyewa ga 'yan mata; Giram 20 / rana ga kowane adadin kuzari 1,400 da aka cinye ga yara maza
• 9 zuwa 13 shekaru: 22 grams / rana ga kowane adadin kuzari 1,600 da aka cinye ga 'yan mata; Giram 25 / rana ga kowane adadin kuzari 1,800 da aka cinye ga yara maza
• 14 zuwa 18 shekaru: 25 grams kowace rana ga kowane adadin kuzari 1,800 da ake cinyewa ga 'yan mata, gram 31 / rana ga kowane adadin kuzari 2,200 da ake cinyewa ga maza.

*Yaran da ke da shekara 1 zuwa watanni 23, duk da haka, ba su da maƙasudin kalori amma ana ba da shawarar su cinye gram 19 na fiber kowace rana don isasshen abinci mai gina jiki.

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menene madaidaicin tsarin abinci

Me yasa fiber ke da mahimmanci a cikin abincin yara?

Fiber na iya zama da taimako a haƙiƙanin horar da yara ƙanana da kuma taimakawa masu cin abinci su zama masu ban sha'awa, tunda maƙarƙashiya na iya zama sanadin rashin sha'awar gwada sabbin abinci, in ji Hackney. Maƙarƙashiya na yau da kullun na iya haifar da wasu batutuwa masu mahimmanci, don haka motsa jiki, yawan ruwa da kuma ba shakka, abinci mai fiber mai yawa, na iya taimakawa hana wannan daga shafar lafiyar ɗanku gaba ɗaya.

Mafi kyawun Abincin Fiber don Yara

Anan akwai shawarwarin Hackney don abinci mai yawan fiber yara za su sa ido ga cin abinci (alƙawari!).

'Ya'yan itãcen marmari

Ba kamar kayan lambu ba, 'ya'yan itatuwa abinci ne mai dadi da yara sukan so. Kamar yawancin kayan lambu, duk da haka, yawancin 'ya'yan itatuwa sune kyakkyawan tushen fiber. Leah ta ba da shawarar haɗa waɗannan ƴaƴan ƴaƴan cikin abincin ƙanana.

1. Strawberries

& frac12; kofin yana da kusan gram 1 na fiber

acupressure maki don damuwa

2. Rasberi

& frac12; kofin yana da kusan gram 4 na fiber

3. Blackberry

& frac12; kofin yana da kusan gram 4 na fiber

4. Lemu

& frac12; kofin raw yana da kimanin gram 1.5 na fiber

5. Kwanaki

& frac14; kofin yana da kusan gram 3 na fiber

6. Tuffa

& frac12; kofin sliced ​​​​danye yana da kusan gram 1.5 na fiber

7. Pear

1 matsakaici pear yana da kusan gram 5.5 na fiber

Ya kamata 'ya'yan itace madaidaiciya ya zama mai ban sha'awa, la'akari da ƙara berries zuwa yogurt ko ma tsoma apples a cikin man almond ko man gyada - ƙara fiber don nasara!

man almond yana amfani da gashi

hatsi da hatsi

Hatsi mai-fiber da hatsi suna da daɗi musanyawa ga wasu abincin karin kumallo da kuka fi so.

8. Kashi hatsi

& frac12; kofin yana da kimanin 3-4 grams na fiber

Aloe Vera gel don jiki

9. Oatmeal

& frac12; kofin yana da kusan gram 4 na fiber

Haɗa 'ya'yan itacen su da hatsi da hatsi wata hanya ce mai sauƙi don canza abinci mai yawan fiber don kada su tsufa. Bugu da ƙari, ganin sanannun 'ya'yan itace babban al'ada ne don samun ko da masu cin abincin ku don gwada sababbin abinci-kamar oatmeal.

Dips

Ga iyaye masu neman zaɓi mai gina jiki don ƙara fiber a cikin abincin 'ya'yansu, kaji zai yi haka. Kuma babu wata hanya mafi sauƙi fiye da gabatar da su a cikin sigar tsoma.

10. Hummus

Cokali 2 yana da kusan gram 2 na fiber

Tsaba

Tabbas, tsaba bazai zama abu na farko da kuke tunani game da lokacin la'akari da abincin da yara za su yi ba a zahiri kamar, amma m ga uwaye da dads a duniya, da yawa za a iya boye a cikin abun ciye-ciye da munchkins riga ci a kowace rana.

11. Chia tsaba

1 & frac12; tablespoons yana da kusan 4-5 grams na fiber

Kwayoyin Chia, musamman, kyakkyawan tushen fiber ne kuma ana iya ƙara su cikin yogurts, smoothies, puddings, ko wasu abinci masu dacewa da yara. Hackney ya ba da shawarar gaya wa ƙananan ku cewa waɗannan ƙananan ƙayyadaddun ƙayyadaddun bayanai suna yayyafawa idan sun tambaya.

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Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin