Puisano e hlakileng le setsebi sa phepo e nepahetseng Brenda Davis
Ha ho tluoa ho masea a nang le li-vegan le bana ba banyenyane, nko ea hae e 'ngoe le e 'ngoe e ferekaneng e hlahlojoa. Batho ba bangata ba lumela hore bana ba hloka lihlahisoa tsa liphoofolo e le hore ba hōle le ho hōla hantle.
Haeba ngoana a sa phele hantle lijong tsa meroho, Ngaka, lelapa le metsoalle ba potlakela ho re, "Ke u joetse joalo." Haeba u motsoali ea jang nama, lintlha tse latelang li tla u thusa ho etsa bonnete ba hore ngoana oa hau o na le litlhokahalo tsohle tsa ho ba ngoana ea phetseng hantle le ea thabileng.
Etsa bonnete ba hore ngoana oa hao o fumana lik'hilojule tse lekaneng. Lijo tsa Vegan hangata li na le mafura a fokolang. Le hoja e le molemo haholo bakeng sa thibelo ea mafu, e ka 'na ea se ke ea khothalletsa kholo le tsoelo-pele e nepahetseng. Ha se 'nete hore lijo tsa vegan ha li loketse bana le bana ba banyenyane. E mpa feela e bolela hore ha ho rera phepo ea bana ba banyenyane, khōlo le tsoelo-pele e lokela ho ba tsona tse tlang pele, 'me lijo tsa caloric tsa lijo li lokela ho ba tse phahameng.
Fana ka lijo tse tharo ka letsatsi le lijo tse bobebe pakeng tsa lijo.
Etsa bonnete ba hore lesea la hao le fumana maro a lekaneng nakong ea lijo (le pakeng tsa lijo). Eketsa khalori moo ho khonehang (mohlala, eketsa li-sauces merohong, nut butter kapa avocado ho smoothies, jeme holim'a bohobe, joalo-joalo).
Ikemisetse hore karolo ea 40 ho isa ho 50 lekholong ea lik'hilojule tsa hao e tsoe mafura.
Ho utloahala ho makatsa, empa hopola, hoo e ka bang karolo ea 50 lekholong ea lik’hilojule tse lebeseng la matsoele ke mafura. Bongata ba mafura a hau a lokela ho tsoa lijong tse nang le mafura a monounsaturated tse kang nut butter le avocado. E boetse e lokela ho fana ka palo e lekaneng ea lihlahisoa tse nang le mafura a mafura a bohlokoa.
Likhetho tse ntle li kenyelletsa:
Tofu ke lijo tse loketseng bana ba banyenyane, tse nang le protheine le mafura a mangata, hammoho le limatlafatsi tse ling, empa fiber e tlaase. E sebelise ho li-smoothies, li-sandwich, sopho, li-stew, bohobe, liphae le li-dessert.
Mafura a feletseng le lebese la soya le matlafalitsoeng le ka sebelisoa e le seno le ho pheha. Sepheo ke ho fa lesea la hao bonyane li-ounces tse 20 tsa lebese ka letsatsi.
Linate le peo li ka baka ho khangoa ke bana ba banyenyane, kahoo o ka eketsa botoro ea linate ho tranelate. Nut le phofo ea peo li ka ekeletsoa lisoseng le libatter bakeng sa likuku le likuku.
Avocado ke polokelo ea mafura, lik'hilojule le limatlafatsi. Li kenye ho salate, li-puddings le lijana tse ka thōko.
Fokotsa lijo tsa hau tsa fiber.
Fiber e tlatsa ka mpeng 'me e ka fokotsa ho kenngoa ha lik'halori ka kakaretso. Qoba ho eketsa mehloli ea fiber e tsitsitseng joalo ka bran ea koro lijong tsa hau. Sebelisa phofo e hloekisitsoeng ea lijo-thollo ho eketsa boima ba ngoana. Lijo-thollo tse feletseng li lokela ho kenngoa lijong ho eketsa ho kenngoa ha livithamine le liminerale.
Fa lesea la hao lijo tse nang le bonyane ligrama tse 25 tsa protheine ka letsatsi.
Tekanyo e sa lekaneng ea protheine e ka beha khōlo le khōlo ea lesea kotsing. Lebese la soya (ligrama tse 20) le tla fana ka ligrama tse 15 tsa protheine. Selae se le seng sa tofu se na le ligrama tse 10. Esita le sengoathoana sa bohobe se na le ligrama tse 2 ho isa ho tse 3 tsa protheine. Kahoo, ho fumana protheine e lekaneng hase bothata haeba ho ja lik’halori ho lekane.
Hlokomela litlhoko tsa tšepe le zinki tsa lesea la hao. Limatlafatsi tsena li bohlokoa haholo bakeng sa kholo le nts'etsopele. Khaello ea tšepe ke bothata bo atileng haholo baneng ba banyenyane. Lijo-thollo tse nang le tšepe e ngata, limela, tofu, linate, lipeo, litholoana tse omisitsoeng ke khetho e ntle bakeng sa lijo tsa bana. Khaello ea zinki e ka liehisa kholo le ho theola sesole sa 'mele ho bana. Mehloli e metle ea zinki ke linaoa, linate le lipeo.
U se ke ua lebala ka vithamine B12! Ha re na mehloli ea limela e tšepahalang ea vithamine B 12. Sebelisa li-supplement kapa lijo tse matlafatsang. Ho haella ha vithamine B 12 ho ka lebisa ho senyeha ha mesifa le ho senyeha ha boko.
Etsa bonnete ba hore ngoana oa hau o fumana calcium le vithamine D tse lekaneng.
Calcium le vithamine D li bohlokoa bakeng sa ho holisa masapo. Limatlafatsi tsena ka bobeli li teng lijong tse matlafalitsoeng. Mehloli e meng e molemo ea k’halsiamo ke meroho e tala, lialmonde, linaoa le raese.
Recipe ea Baby Shake: 1,5 linoelo fragole 1 banana 1-2 dikgabana cocoa 2 dikgabana flaxseed oli 3-5 dikgabana nut botoro (cashew kapa almonde) 2-3 dikgabana lero la lamunu kapa tse ling tse lero le foreshe tse kang rantipole 2 likhaba le fortified soya lebese 1/8-1 /4 avocado
Etsa hore ngoana oa hau a lule setulong se haufi le uena 'me a re ba u thuse ho lahlela metsoako ka blender ebe o tobetsa konopo. Kopanya ho fihlela e boreleli. Ke na le li-servings tse peli. Ho sebeletsa: lik'hilojule tse 336, protheine ea 7g, lik'habohaedreite tse 40, mafura a 19g.
Bakeng sa ngoana ea lilemo li XNUMX ho isa ho tse tharo, ho sebelisoa ha shake ena ho fana ka hoo e ka bang:
Karolo ea 100 lekholong ea boleng ba letsatsi le letsatsi ba magnesium, folic acid, vithamine C le omega-3 fatty acids. Ho feta karolo ea 66 lekholong ea tlhokahalo ea koporo le potasiamo. Ho feta karolo ea 50 lekholong e ne e hloka pyridoxine le zinki. 42 lekholong ea protheine. Karolo ea 25 lekholong ea lik'hilojule tse hlokahalang le selenium. 20 lekholong ea tšepe e hlokahalang.