Кои са здравословните храни за децата

Въпреки че съществува убеждението, че децата предпочитат нездравословните храни, има и полезни храни, които децата много харесват. Ето и някои от тях:

здравословни храни за децатаМляко

Млякото е добър източник на калций, витамин D и протеини. Ето защо трябва да бъде част от диетата на всяко едно дете. В зависимост от възрастта, повечето деца трябва да пият между 2 – 4 чаши мляко на ден, особено ако не се консумира друга богата на калций храна.

Ябълки

Подобно на повечето плодове, ябълките са много подходяща храна за закуска. Те са сочни, сладки, богати на витамин С, с ниско съдържание на калории (около 90 калории средно за 1 ябълка) и съдържат около 5 гр. фибри (в една цяла необелена ябълка).

Родителите често белят и нарязват ябълката на парчета преди да я дадат на детето си. По този начин ябълката губи около половината от влакната си. Ето защо е по-хубаво да давате ябълката цяла и необелена.

Кисело мляко

Киселото мляко е много здравословно, особено за децата, които не пият много прясно мляко, тъй като киселото мляко е добър източник на калций.

При избора на кисело мляко купете това, което е с ниско съдържание на мазнини и без добавена захар. Можете да потърсите мляко с добавени пробиотици, въпреки че не всички изследвания потвърждават, че те са полезни.

Риба тон

Рибата тон е много здравословна и повечето деца много я обичат.

Въпреки опасенията, че риба тон е замърсена с живак, хубаво е децата да консумират поне два пъти седмично риба тон от консерва.

Риба тон е чудесен източник на протеини и омега-3 мастни киселини и много витамини и минерали. За да направите сандвича с риба тон още по-здравословен, използвайте майонеза с ниско съдържание на мазнини и пълнозърнест хляб.

Яйца

Според някои проучвания яйцата причиняват висок холестерол, но повечето експерти по хранене са единодушни, че яйцата могат да бъде здравословна част от детското меню.

Яйцата са добър източник на протеини и съдържат малко количество желязо и много други витамини и минерали.

Яйцата съдържат холестерол, но те ​​не съдържат голямо количество наситени мазнини, което всъщност води до повишаване на нивото на холестерола. Все пак, консумирането на едно яйце всеки ден, е добре за повечето деца.

Зеленчуци

Разбира се  зеленчуците са в списъка с най-полезните храни за децата, но това не означава, че трябва да насилвате детето си яде брюкселско зеле, броколи или пък спанак, ако то не ги обича.

Има изобилие от зеленчуци, които децата обичат – варени моркови, царевица, грах или печени картофи. Варените моркови могат да бъде особено здравословен избор, тъй като те са с високо съдържание на фибри, витамин А, витамин С и калий.

Много е важно да предлагате в детското меню разнообразие от зеленчуци според сезона и още от малки да възпитате у тях полезни хранителни навици.

 

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