Haeba ha e e-s'o be teng, khoeli ena e tla neheloa mohatong o moholo haholo bophelong ba lesea la hao: ea ho fapanyetsana lijo. Ka bonolo, o tla khona ho hlahisa litlolo tse ncha le ho etsa hore ngoana oa hau a fumane thabo ea gastronomy bakeng sa bana ba banyenyane! Hopola ho se shoe likhaba tsena tsa pele!

Likhoeling tse tšeletseng, matsatsi a lesea a tšoana le matsatsi a bana ba baholoanyane: ntle le ho robala ha hae kamehla, o ja hoseng ha a tsoha, joale hoo e ka bang motšehare, ebe o nka seneke hoo e ka bang ka 15:16-XNUMXpm ebe o ja lijo tsa hae tsa ho qetela. . mantsiboea, pele ho nako ea ho robala.

Ho sa tsotellehe hore na e fuoa botlolo kapa e anyesa, ka hona e nka lijo tse 'ne ka letsatsi ho tloha ho 210 ml ho isa ho 240 ml ea lebese ka lijo, ho itšetlehile ka takatso ea hae ea lijo: 210 ml ea metsi + litekanyo tse 7 tsa lebese kapa 240 ml ea metsi + litekanyo tse 8 tsa lebese.

Haeba a jeoa botlolong, o tla fetola khoeling ena ho tloha ho lebese la lilemo tsa 1 ho ea ho lebese la lilemo tsa 2, lebese le nang le liprotheine tse ngata, livithamine, liminerale le mafura a mafura ho finyella litlhoko tsa ngoana oa hau hamolemo. Lebese lena ha e le hantle le fanoa ho tloha likhoeli tse 6.

Ka likhoeli tse tšeletseng, haeba e e-s'o etsoe, mohato o moholo oa etsahala: oa ho fapanyetsana ha lijo. Ka sebele, ho tloha lilemong tsena, lebese la letsoele kapa la lesea le nooang feela ha le sa lekana ho koahela litlhoko tsa phepo ea lesea. Ka hona ho bohlokoa ho atolosa lijo tsa ngoana ea seng a khona ho hlafuna le ho koenya lijo tse ling ntle le lebese.

Leha ho le joalo, ela hloko hore le haeba lesea la hao la likhoeli tse 6 le qala ho ja khaba - kapa le se le ntse le fepa ka khaba joaloka motho e moholo - lebese e ntse e le lijo tsa hae tsa mantlha. Lijo tse ling tseo a li fuoang ka mokhoa o tsoelang pele haholo, li tla feela ho phaella lijong tsa hae tsa lebese.

Haeba u se u qalile ho fapanyetsana lijo tsa ngoana oa hau, litaba tse kholo bakeng sa likhoeli tsa hae tse 6 e tla ba ho hlahisoa ha liprotheine tse kang nama, tlhapi le mahe. Lijo tsena ke mohloli o moholo oa tšepe bakeng sa ngoana oa hau, eo litlhoko tsa hae li leng bohlokoa lilemong tsena.

Ka kakaretso, ho eletsoa ho hlahisa liprotheine khoeling e le 'ngoe feela ka mor'a ho qala ha mefuta-futa ea lijo. Ka likhoeli tse tšeletseng, u ka qala ho hlahisa liprotheine tse kang:

• Du turkey kapa sefuba sa kana, e halikiloe ebe e tsoakoa
• Du nama e tshweu e phehiloeng, e koetsoe letlalo ebile e koetsoe mafura tsoakane
• Du litlhapi tse otileng e entsoeng hantle joalo ka cod, hake kapa hake mohlala. Hlokomela hore u tlose masapo ka hloko ebe u kopanya litlhapi. U ka khetha litlhapi tse foreshe kapa tse hatselitsoeng empa u qobe litlhapi tse halikiloeng.
• Mahe: a khethe a le macha (a behiloe matsatsi a 7 a fetileng) 'me u fe ngoana oa hau halofoyolk ea lehe e phehiloeng ka thata, sebakeng sa nama kapa tlhapi. E kopanya le meroho. Qoba bosoeu bo tsejoang e le allergenic haholo, qalong.

Ka hona, khetho e pharaletse ka ho lekaneng bakeng sa ho qala mefuta-futa ea lijo: nka monyetla oa ho fetola mehloli ea liprotheine 'me u etse hore ngoana oa hao a sibolle litatso tse fapaneng tsa e' ngoe le e 'ngoe. E loketseng e sala e le ho fapana pakeng tsa nama, tlhapi le yolk ea lehe kamehla. Ha e le hantle, fa ngoana oa hau litlhapi tse peli ka beke.

Liprotheine li tla fanoa lijong tseo ka tsona u tla fa lesea la hao meroho (motšehare kapa mantsiboea) 'me li tla tsoakoa ka ho toba setotong.

Mabapi le bongata, ela hloko: likhothaletso mabapi le liprotheine hangata li fetisoa kaha litlhoko tsa ngoana li fokola haholo likhoeling tse 6. Etsa bonnete ba hore o kenyelletsa karolo e le 'ngoe feela ea nama, tlhapi kapa lehe ka letsatsi: ebang ke motšehare kapa mantsiboea, ho phaella meroho. Ho tloha likhoeling tse 6 ho isa ho tse 8, tekanyo e khothalletsoang ke 10 g ka kakaretso ka letsatsi feela. Sena se lumellana le Li-teaspoon tse 2 tsa nama kapa tlhapi kapa feela 1/2 lehe yolk ka letsatsi !

Na lesea e ka ba motho ea jang meroho?

Meroho e reriloeng hantle ho masea ka kakaretso e amoheloa ke litsebi tsa bongaka ’me ha e nkoe e baka mathata a maholo. Leha ho le joalo, ha se 'nete ho veganism e hlalosoang e le thata haholo ho e kenya ts'ebetsong ho netefatsa litlhoko tsa phepo ea ngoana.

Haeba batsoali ba batla lijo tsa meroho bakeng sa ngoana oa bona, tlhokomelo e khethehileng e lokela ho lefshoa ho bongata le boleng ba protheine, tšepe, k'halsiamo le mafura acid, haholo-holo.

Ka hona, ho tla hlokahala ho kenyelletsa:

• Liprotheine: lehe la yolk le tlhapi (haeba li mamelloa ke batsoali) e tla ba mehloli e ka sehloohong ea protheine ea liphoofolo. Liprotheine tsa meroho li tla tla e le tlatsetso. Leha ho le joalo, ela hloko: lihlahisoa tsohle tse thehiloeng ho soya (tofu, tempeh, seitan, steak le soya yoghurts, joalo-joalo) li lokela ho qheleloa ka thoko ho bana!
• Etsa: meroho e metala (parsley, spinach, watercress), li-seaweed (lettuce ea leoatle, wakame), lijo-thollo tse kang oats le nyalothe, le curry ke mehloli e metle ea tšepe. Haeba li mamelloa hantle ka mpeng ea mala, limela tsa legume li tla hlahisoa bakeng sa leruo la tsona la tšepe: linaoa tse khubelu le tse tšoeu, li-chickpeas, lierekisi tse arohaneng le lentile. Tabeng ena, ho tla hlokahala ho li pheha hantle, kapa esita le ho li pheha.
• calcium: meroho e makhasi a matala (spinach, watercress, chard makhasi, joalo-joalo), metsi a nang le diminerale a nang le calcium (Talians®, Hépar®, Contrex®, Courmayeur®) a tla thusa ho thibela mefokolo. Phoso e kholo ke ho sebelisa seno se bonolo sa meroho ea khoebo (soy, almond, hazelnut, spelled, joalo-joalo) ho nkela lebese la lesea sebaka. Ka kopo hlokomela: lino tsena ha li tšoanelehe bakeng sa masea 'me li na le likotsi tsa sebele bophelong ba bona!
• Li-acid tse mafura: mahe (yolk ea lehe feela qalong) ea likhoho tse feptjoang ka peo ea folaxe li tla khethoa 'me oli e ruileng ea Omega-3 e tla ekeletsoa lijong tsa lesea: perilla, camelina, nigella, hemp, walnuts, rapeseed, soya.

Ngoana oa hau ea likhoeli li ts'eletseng ka hona o tla fumana thabo ea mebala e mecha, litlolo tse ncha le litatso tse ncha… haeba ho sibolloa ha ho so qale!

Kahoo, lijo tsa bana li se li tla fetoha butle-butle ho fetohela lijong tse fapaneng le tse leka-lekaneng nakong ea selemo. Ka likhoeli tse tšeletseng, ka nģ'ane ho liprotheine tseo ho buisanoeng ka tsona ka holimo, lesea le tla latsoa thabo ea meroho, litholoana le mohlomong starch. Kamehla qala ka litekanyo tse nyane 'me butle-butle u eketse litekanyetso ho latela tsela eo ngoana a itšoarang ka eona le lenyora la hae la ho tseba. Ehlile ho bohlokoa ho hlompha morethetho oa hau hobane mefuta-futa ea lijo e ka ba boikoetliso bo boima bakeng sa masea a sa rateng lintho tse ncha. Joale ho e qobella ho ne ho tla be ho se na thuso. Nka nako ea hau hantle, kapa ho e-na le hoo: lumella ngoana oa hao hore a nke nako ea hae.

Meroho

Ke eona feela meroho e nang le fiber haholo joalo ka artichoke heart, salsify, makhasi a leek ha a khothalletsoe qalong ka lebaka la mathata a tšilo ea lijo ao a ka a bakang. Li qobe, haholo-holo haeba u hlokomela hore ngoana oa hao o na le mala a bonolo. Ho tloha ha a le likhoeli li tšeletseng, ngoana oa hau o tla khona ho sibolla meroho e meng kaofela, ka mokhoa oa purees:

• Lihoete
• Linaoa tse tala, linaoa tse bataletseng tsa coconut
• Sepinichi
• li-courgettes
• Broccoli
• Leek tšoeu
• Bethe
• Eggplant
• Mokopu, mokopu, squash ea buternut, jj.

Khetha meroho e foreshe ea selemo, 'me mohlomong u khethe meroho e hatselitsoeng. Leha ho le joalo, qoba lijo tse ka makotikoting tse nang le letsoai. Etsa bonnete ba hore u hlatsoa hantle (haeba e le foreshe), ho pheha meroho hantle le ho e kopanya hantle ho fumana puree e boreleli eo u tla e fa lesea la hao ka khaba kapa ka botlolo ea lebese (tabeng ena. ). joalo, fetola pacifier!), Motšehare kapa mantsiboea. Leha ho le joalo, u se ke ua eketsa le ka mohla letsoai !

Lijo tse nang le setache

Ho kenyelletsa lijo tse nang le starchy ha ho tlamehe qalong ea mefuta-futa ea lijo haeba u batla ho fa lesea la hao 100% puree ea meroho, empa ho ka khoneha ho tiisa le ho nolofatsa purees ka mohlala. Ho qala, khetha litlolo tse boreleli joalo ka:

• Litapole tse mashed
• Litapole tse khotliloeng
• Polenta e kopane ka ho toba le meroho

Li-legumes (lentile, lierekisi tse arohaneng, lierekisi, linaoa tse tšoeu le tse khubelu.), - hape li bitsoa "pulses" - ka lehlakoreng le leng li tla qojoa ho pholletsa le selemo sa pele sa lesea hobane ha li khone ho sila ka lebaka la fiber ea tsona. .

Litholoana

Litholoana, tse nang le tatso e monate, hangata li ratoa haholo ke bana. Hape, khetha litholoana tse foreshe, tsa sehla le tse butsoitseng ho tšoara tatso ea lesea la hao le ho mo fa molemo oa livithamine tsa bona, liminerale le li-antioxidants! 'Me haeba ngoana oa hao a hana ho noa lebese la hae ka mor'a ho latsoa thabo ea litholoana, feela u hlokomele hore kamehla u mo fe botlolo kapa a anyesa pele ho puree ea hae. Ebang u se u qalile ho fapanyetsana lijo kapa che, u ka fa lesea la hao la likhoeli tse 6 litholoana tse latelang:

• Apple
• Fishing
• Tse leshome le metso e mehlano
• Pere
• LIEKETSE LIEKETSE
• banana

Litholoana tsena ka kakaretso li tla fanoa e le seneke ho phaella botlolong kapa ho anyesa 'me ka ho khetheha li tla fanoa ka khaba. Leha ho le joalo, hoa khoneha ho kopanya puree ea litholoana le lebese ka botlolong, haholo-holo haeba lesea le le leqe ho fumana tatso e ncha.

Ka lehlakoreng le leng, linate tse kang walnuts, lialmonde, makotomane le makotomane ha lia lokela ho kenyelletsoa.

lihlahisoa tsa lebese

Ka likhoeli tse tšeletseng, u ka ruta bana ba hao ka yogurt. U tla fana ka eena e le sebaka sa karolo ea botlolo ea hae: ka kakaretso yogurt ea bana e boima ba 60 g: ebe o fokotsa bongata ba lebese ka 60 ml (60 ml ea metsi le litekanyetso tse 2 tsa lebese). Bakeng sa lihlahisoa tsa lebese, ebang ke yoghurt, chisi e nyenyane ea Switzerland kapa cottage, u lokela ho khetha ka ho khetheha lihlahisoa tsa lebese tsa masea tse rekisoang lefapheng la masea ho e-na le tse rekisoang karolong e ncha: li entsoe ka lebese la masea, le loketseng ka ho feletseng litlhoko tsa phepo ea bana ba banyenyane, ntle le protheine e feteletseng ho sireletsa liphio tsa bona.

Mohlala ke ona oa letsatsi le tloaelehileng la ho ja bakeng sa ngoana oa hau ea likhoeli li tšeletseng. Ehlile, palo e fanoe joalo ka sesupo, 'me e lokeloa ho feto-fetoha le maemo ho ea holimo kapa tlase - ho latela takatso ea ngoana ea hau.

• Morning:

Ho anyesa kapa botlolo ea 210 ho isa ho 240 ml ea lebese la lilemo tsa 2 (210 ml ea metsi + litekanyo tse 7 tsa lebese kapa 240 ml ea metsi + litekanyo tse 8 tsa lebese)

• Mots'eare:

Meroho e khotliloeng ka khaba + 1 tbsp. ho c. ea oli (haholo-holo: motsoako oa 4 oli: Soneblomo, Rapeseed, Oléisol, Peō ea Morara): palo e tsoelang pele e qala ka likhaba tse 'maloa ebe butle-butle e eketsa molumo oa puree, ho itšetlehile ka boemo ba ho fapanyetsana ha lesea le takatso ea hae ea lijo.

Ho ikhethela, ho latela lilemo tseo u qalileng ho fapanyetsana lijo ka tsona: 10 g nama, tlhapi kapa yolk ea lehe = likhabapo tse 2 tsa nama kapa tlhapi kapa 1/2 lehe yolk.

Ho anyesa kapa botlolo ea 210 ho isa ho 240 ml ea lebese la lilemo tsa 2 (210 ml ea metsi + litekanyo tse 7 tsa lebese kapa 240 ml ea metsi + litekanyo tse 8 tsa lebese)

• Ho latsoa:

Fruit compote: ho tloha likhaba tse seng kae ho ea ho 60 kapa esita le 100 g ho itšetlehile ka sethaleng sa mefuta-futa ea lesea le takatso ea hae ea lijo.

Ho anyesa kapa botlolo ea 210 ho isa ho 240 ml ea lebese la lilemo tsa 2 (210 ml ea metsi + litekanyo tse 7 tsa lebese kapa 240 ml ea metsi + litekanyo tse 8 tsa lebese) kapa botlolo ea 150 ml ho 180 ml ea lebese la lilemo tsa 2 le yogurt e le 'ngoe le lesea. lebese

• Lijo tsa motšehare:

Ho anyesa kapa botlolo ea 210 ho ea ho 240 ml ea lebese la lilemo tsa 2 (210 ml ea metsi + litekanyo tse 7 tsa lebese kapa 240 ml ea metsi + litekanyo tse 8 tsa lebese).