Ngationei kuti: Kudya zvokudya zvakakwana kwakaoma zvakakwana; kuedza kuona kuti mudyi wenhaka yako ari kuita zvimwe chetezvo kwakatooma. Tese tinoda kurarama nekudya kwakatsiga kwe mac uye chizi nehuku nuggets, asi - panjodzi yekuve TMI pano - iwe unobva wagadzirisa nyaya yese yekuti mwana wako asipo, uh, nguva dzose . Nechemumoyo, kune zvakawanda zve-high-fiber zvekudya zvevana izvo zvinochengeta masystem avo ekugaya achimhanya zvakanaka. Zvose inyaya yekuziva kuti yakawanda sei fiber kuvavarira-uye kuva nepfumo ye snacks wakagadzirira kushandira vana vako zuva rose.
Vana vanoda fiber yakawanda sei?
Nepo kutsvaga kwekukurumidza kweinternet kuchikupa mibairo yakasiyana yekudya, hurumende yakagadziridzwa 2020-2025 Dietary Guidelines kune vekuAmerica inopa mamwe mazano akasimba.
Kana mwana wako ari...
- Mwedzi 12 kusvika ku23*: Tarisa magiramu 19 efiber pazuva
- 2 kusvika kumakore matatu: 14 magiramu / zuva (yega yega 1,000 macalorie anopedzwa)
- 4 kusvika 8 makore: 17 magiramu pazuva pamacalorie 1 200 oga oga anopedzwa vasikana; 20 magiramu / zuva ega ega 1,400 makorikori anopedzwa kune vakomana
- 9 kusvika kumakore gumi nematatu: 22 magiramu pazuva pamacalorie 1 600 ose anopedzwa vasikana; 25 magiramu / zuva ega ega 1,800 makorikori anopedzwa kune vakomana
- 14 kusvika kumakore gumi nemasere: 25 magiramu / zuva pa1,800 macalorie anodyiwa kuvasikana, 31 magiramu pazuva pa2,200 yega yega macalorie anodyiwa evakomana.
*Vacheche vane gore kusvika kumwedzi 23, zvisinei, havana chinangwa chekoriori asi vanokurudzirwa kushandisa magiramu gumi nemapfumbamwe efiber zuva nezuva kuti vawane kudya kwakakwana.
Sei fiber yakakosha mukudya kwevana?
Maererano nePediatric Dietitian Leah Hackney , faibha yakakosha mukudya kwevana nekuda kwezvikonzero zvakawanda zvatataura pamusoro apa, zvinosanganisira kubatsira kudzora mafambiro euura, kubatsira mukugaya uye kurwisa kuvimbiswa.Fibre inogona kunyatso batsira kune kudzidzisa poto yevana vadiki pamwe nekubatsira vanodya vanodya kuti vawedzere, nekuti kuvimbiswa kunogona kuve chikonzero chekusafarira kwavo kuedza chikafu chitsva, anodaro Hackney. Kuramba kuvharwa kunogona kutungamirira kune dzimwe nyaya dzakakomba, saka kurovedza muviri, mvura yakawanda uye zvechokwadi, zvokudya zvine fiber yakawanda, zvinogona kubatsira kudzivirira izvi kubva pakukanganisa hutano hwemwana wako.
Izvo Zvakanakisa High-Fiber Zvokudya zvevana
Heano mazano aHackney ezvokudya zve-high-fiber vana vanozotarisira kudya (vimbiso!).
Zvibereko
Kusiyana nemiriwo, michero chikafu chinonaka icho vana vanowanzoda. Kufanana nemavheji akawanda, kunyange zvakadaro, michero yakawanda ndiyo yakanakisisa inobva kune fiber. Leah anokurudzira kusanganisa michero inotevera mukudya kwevadiki vako.
wilatlak villette/getty mifananidzo1. Strawberries
½ kapu ine inenge 1 gramu yefiber
2. Raspberries
½ mukombe une magiramu mana efiber
3. Blackberries
½ mukombe une magiramu mana efiber
Studio Omg/EyeEm/Getty Images4. Oranges
½ mukombe mbishi une anenge 1.5 magiramu efiber
Oleg Zaslavsky/EyeEm/Getty Images5. Mazuva
¼ mukombe une anenge magiramu matatu efiber
Natalie Board/EyeEm/Getty Images6. Maapuro
½ mukombe wakachekwa mbishi une magiramu 1.5 efiber
Aleksandr Zubkov/Getty Images7. Pears
1 yepakati pear ine anenge 5.5 magiramu efiber
Kana muchero wakatwasuka uchinge uchifinha, funga kuwedzera ma berries ku yoghurt kana kutonyika maapuro mu almond butter kana peanut butter-akawedzera fiber kuti akunde!
Oats uye zviyo
High-fiber cereals uye oats zvinonaka zvinochinjanisa zvezvimwe zvekudya zvemangwanani zvako zvaunofarira.
Elena Weinhardt/Getty Mifananidzo8. Kashi Cereal
½ mukombe une anenge 3-4 magiramu efiber
Vladislav Nosick/Getty Images9. Oatmeal
½ mukombe une magiramu mana efiber
Kubatanidza michero yavo neoat uye zviyo ndiyo imwe nzira iri nyore yekuchinja iyo yakakwirira-fiber chikafu kuti vasachembera. Uyezve, kuona michero yakajairika itsika huru yekuwana kunyange vadyi vako vanonyanya kuedza kudya zvitsva-se oatmeal.
Dips
Kune vabereki vari kutsvaga sarudzo inovaka muviri yekuwedzera faibha kuzvokudya zvevana vavo, chickpeas ichaita izvozvo chaizvo. Uye hapana nzira iri nyore kupfuura kuvasuma mune dip form.
istetiana/getty mifananidzo10. Hummus
2 maspuni ane anenge 2 magiramu efiber
Mbeu
Zvechokwadi, mbeu inogona kunge isiri iyo chinhu chekutanga chaunofunga nezvazvo paunenge uchifunga nezvezvokudya vana chaizvoizvo kufanana, asi rombo rakanaka vanaamai uye vanababa pasi pose, vakawanda vanogona kuvanzwa mune tudyo munchkins ako kare kudya zuva nezuva.
OatmealStories / getty mifananidzo11. Mhodzi dzeChia
1 ½ maspuni ane anenge 4-5 magiramu efiber
Mbeu dzeChia, kunyanya, inzvimbo yakanaka kwazvo yefiber uye inogona kuwedzerwa muyoghurts, smoothies, puddings, kana zvimwe zvekudya zvine hushamwari nevana. Hackney anokurudzira kuudza vadiki vako kuti zvidiki zvidiki zvidiki zvinosaswa kana vakabvunza.
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