Iibhiskithi zeentsana: uKhuseleko kunye neeResiphi ezenziwe ekhaya ezisempilweni

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Umfanekiso: iStock

• Ngaba Abantwana Banokuzitya Iibhiskithi?
• Kutheni le nto iintsana kufuneka zikuphephe ukutya iibhiskithi ezithengwa evenkileni?
• Zeziphi iibhiskithi ezilungele iintsana?
• Iiresiphi zeBiscuit zasekhaya zeentsana kunye nabancinci

Abazali abaninzi babhenela kwiibhiskithi zabantwana njengokhetho olukhawulezayo lokutya xa besendleleni nasekhaya. Iibhiskithi zentengiso zidla ngokulungiswa ngomgubo (ongenagwele okanye ongenagwele), amafutha, iswekile, kunye neetyuwa. Zisenokuba nezinye izithako, ezinjengobisi, iqanda, imbewu, iziqhamo ezomisiweyo namandongomane.

Iibhiskithi zifumaneka lula, ziyafikeleleka, kwaye zibonelela ngoluhlu olukhulu lokukhetha. Nangona kunjalo, ngelixa iibhiskithi zorhwebo zibukeka zikhangayo, kufuneka zithathelwe ingqalelo ukuba zikhuselekile okanye zinezithako ezifihliweyo omele uzihlole.

ngo-epreli omkhulu ubhanxa lweentsuku zabafundisi-ntsapho

Funda ukuze wazi ngakumbi malunga neebhiskithi zorhwebo nokuba zikhuselekile na kwiintsana, izizathu zokuzinqanda okanye ukuzinqanda, kunye neendlela ezinempilo zokuzama.

Ngaba Abantwana Banokuzitya Iibhiskithi?

Ngokutsho kwe-NHS, abazali kufuneka bakuphephe ukutyisa ukutya okutyiwayo okupakishwe kubantwana, okufana neebhiskithi, kubantwana babo njengoko ingeyondawo esempilweni yokutya okutsha. (Nye) (Mbini) . Kunoko, kuyacetyiswa ukuba uhlakulele umkhwa wokondla ukutya okunempilo, okufana neziqhamo ezitsha kunye nemifuno, kwiintsana.

Nangona kunjalo, ngenxa yezizathu ezisebenzayo, ezinje nge- teething , iintsana ezingaphezulu kweenyanga ezintandathu zinokutya i-sodium ephantsi, iibhiskithi zamazinyo ezingenasweet. (13) (4) . Iibhiskithi zamazinyo zinokunceda ukunciphisa intlungu yamazinyo ngokuvumela umntwana wakho ukuba ahlafune kwindawo eqinileyo (5) .

Kutheni le nto iintsana kufuneka zikuphephe ukutya iibhiskithi ezithengwa evenkileni?

Iibhiskithi ezithengiweyo, ezipakishweyo zibonwa njengengenampilo kubantwana njengoko zihlala ziqulathe:

Umgubo ocoliweyo:Uninzi lweebhiskithi zentengiso ziqulethe umgubo wengqolowa ocokisiweyo (i-maida), enefayibha encinci okanye engenazo kwaye ayinazo izondlo ezincinci, ezifana nevithamin B kunye nentsimbi. (6) (7) . Ukungabikho kwefayibha kwenza ukwetyisa komgubo kube nzima kwinkqubo yokwetyisa yosana. Ngaphandle koko, ukusetyenziswa kwayo kunokukhokelela ekuqhineni ukuba umntwana akatyi ukutya okunesondlo (8) .

Iswekile esulungekisiweyo:Iintsana ezingaphantsi kweenyanga ezingama-24 kufuneka zigweme ukutya okuneswekile eyongezelelweyo (9) . Iswekile esulungekisiweyo okanye iswekile emhlophe inexabiso lokutya okuziro njengoko ingenazo izondlo kunye nefiber. Ukusetyenziswa kwayo ngokugqithisileyo kunokubeka umngcipheko kwimicimbi yezempilo, njengokutyeba kwabantwana kunye nokubola kwamazinyo. (10) .

Ityuwa:Iintsana ezingaphantsi kweenyanga ezili-12 zifuna ngaphantsi kwegram enye (ngaphantsi kwe-0.4g yesodium) yetyuwa ngosuku. (Shumi elinanye) . Usana lunokufumana le sodium kubisi lwebele okanye ubisi olungumgubo kunye nezinye izinto eziqinileyo ezinokuthi zityiwe. Ngaloo ndlela, ukondla iibhiskithi ezipakishweyo kunokukhokelela ekusetyenzisweni ngokugqithiseleyo kwesodium enokuchaphazela impilo yemveku yexesha elide.

Amafutha eTrans:Amafutha e-Trans luhlobo lwamafutha okutya okwenziwa xa i-oyile yemifuno i-hydrogenated (12) . Ziyaziwa ngokunyusa amanqanaba e-cholesterol ye-LDL (i-cholesterol embi) kunye nokunciphisa i-cholesterol ye-HDL (i-cholesterol enhle). Ngokuhamba kwexesha, ukusetyenziswa kwamafutha e-trans kunokubangela imiba yezempilo, njengezifo zentliziyo (13) (14) .

Iziqinisekiso:I-emulsifier izinzisa i-emulsion yamafutha kunye namanzi kwiibhiskithi. Inokuthi ithathwe njengesongezo esincinci, kodwa uphando lwamva nje lubonisa ukuba i-emulsifiers inokuguqula i-gut microbiota kwaye ibangele imiba yempilo yokugaya (15) (16).

Ezinye izinto zokwenziwa:Ii-agent zokunyusa, i-conditioners yentlama, i-flavour, imibala eyenziweyo, kunye nezigcini zizinto ezithile ezenziwe ngeebhiskithi ezinokuqulatha kwaye yinto ongafuni ukuba umntwana wakho ayidle. Ezi zinto zinokuba ngqongqo kwinkqubo yesisu somntwana wakho omncinci.

Izinto ezimele zingabonakali:Iibhiskithi zinokuqulatha izinto ezimele zingabonakali, ezifana neziqina zobisi, isoya, kunye nendongomane, ezinokuthi ziqalise ukuchasana okanye zibangele ukunganyamezeli kwiintsana ezisesichengeni. Ukuchonga ezi allergenic ngokufunda iilebhile akunakusoloko kusenzeka kuba abanye abavelisi banokungazikhankanyi ezi zithako.

Nangona ingezizo zonke iibhiskithi ezithengwa evenkileni ezinezithako ezingenampilo, akunakusoloko kusenzeka ukuxelela ukuba azifanelekanga kwimpilo yomntwana. Ngaloo ndlela, kungcono ukuphepha urhwebo, iibhiskithi ezipakishwe kwiintsana.

Zeziphi iibhiskithi ezilungele iintsana?

Iibhiskithi zasekhaya ezingenaswekile eziquka izithako ezisempilweni, ezinje ngeenkozo, amabele, ipulses, iziqhamo, amandongomane, neembewu, ezingenazo naziphi na izinto ezilondolozayo, izongezo, iswekile eyenziweyo, ityuwa, okanye umgubo wokubhaka, zifanelekile kubantwana. Iibhiskithi ezenziwe ekhaya kufuneka zondliwe kumntwana ngokumodareyitha. Akufanele kuthabathel’ indawo ukutya okusempilweni, okunjengobisi lwebele okanye ubisi olungumgubo, ii cereal, iisuphu, iipuree, nezidudu .

Iiresiphi zeBiscuit zasekhaya zeentsana kunye nabancinci

Nazi ezinye iiresiphi zebhiskithi ezenziwe ekhaya ezinencasa nezisempilweni onokuthi uzizamele usana lwakho.

1. Iibhiskithi zengqolowa

Umfanekiso: Shutterstock

Uya kufuna:

• 1 ikomityi yomgubo wengqolowa
• 1 tsp umgubo wokubhaka
• ½ ikomityi yeghee (inyibilikile)
• ½ ikomityi yejaga yomgubo
• I-¼ ye-tsp yomgubo wekhadiamom
• 2 tbsp ubisi
• 1 tbsp isiqhamo esomileyo somgubo
• 1 tsp imbewu ye-cumin

Kwenziwa kanjani:

1. Preheat i-oven ukuya kwi-338 ° F (170 ° C). Gcoba itreyi yokubhaka nge ghee uze uyibeke ecaleni.
2. Sieve umgubo wengqolowa kunye ne-baking powder kunye ne-fine-mesh sieve.
3. Yongeza i-ghee, imbewu ye-cumin, kunye nomgubo weziqhamo ezomileyo kumxube womgubo wengqolowa. Xuba kakuhle usebenzisa ifolokhwe de umxube ujike ube yi-crumble.
4. Yongeza i-jaggery powder kunye ne-cardamom powder. Xuba kakuhle.
5. Yongeza ubisi ngelixa uqengqa umgubo wengqolowa udibanise ngeminwe yakho. Yenza intlama engenagaqa, egudileyo. Ifriji inhlama imizuzu engama-20.
6. Yahlula intlama ibe ziibhola ezincinci kwaye uyicande ibhola nganye ngesandla sakho ukuze uyimise ibe yibhiskithi.
7. Beka zonke iibhiskithi kwi-tray yokubhaka kwaye ubhake imizuzu engama-20 okanye de iibhiskithi ziqalise ukugquma emaphethelweni. Nje ukuba umphezulu wangaphandle uqhekeke, ziya kwenziwa kungekudala.
8. Wakuba ugqibile, susa itreyi kwi-oven, kwaye ubeke ecaleni ukuvumela ibhiskithi ukuba ifike kwiqondo lobushushu begumbi.
9. Gcina iibhiskithi kwisingxobo esingangeni moya efrijini. Yisebenzise kwiiveki ezimbini.

2. Oats biscuit

Umfanekiso: Shutterstock

Uya kufuna:

• 75g yomgubo wengqolowa
• I-75g yee-oats ezisokiweyo
• 75g hayi
• 50g umgubo wejaga
• 2 tbsp ubisi
• 2 tbsp ii-almonds, i-cashew, kunye ne-walnuts (inqunyulwe kakuhle)
• 1 tsp umgubo wokubhaka

Kwenziwa kanjani:

1. Preheat i-oven ukuya kwi-356 ° F (180 ° C). Faka i-tray yokubhaka ngephepha lesikhumba kwaye ubeke eceleni.
2. Phala umgubo wengqolowa opheleleyo kwisitya kwaye wongeze i powder yokubhaka, i-oats kunye nejaggery
3. Fudumeza ubisi kunye ne-ghee epanini phezu kobushushu obuphantsi imizuzu emihlanu.
4. Yongeza ubisi kunye ne-ghee kwizithako ezomileyo kwaye udibanise yonke into ngokucokisekileyo. Qaphela ukuba ungafaki ubisi obuninzi njengoko intlama iya kugijima kwaye ayinakusetyenziswa emva koko.
5. Gcoba umxube kwi-tray yokubhaka kwaye ubenze ngokusebenzisa umqolo wecephe. Shiya isithuba phakathi kweebhiskithi ukunika indawo ekhululekileyo yokunyuka nokusasazeka.
6. Nje ukuba yenziwe, faka itreyi kwi-oveni kwaye ubhake imizuzu eyi-15 okanye de iibhiskithi zijike zibe golide.
7. Emva kwemizuzu eyi-15, khupha itreyi kwi-oven kwaye ushiye ecaleni ukuze iibhiskithi zipholile.
8. Gcina iibhiskithi kwisingxobo esingangeni moya efrijini. Yisebenzise kwiiveki ezimbini.

3. Ragi cookies

Umfanekiso: Shutterstock

ithatha ixesha elingakanani ingxelo yerhafu ehlaziyiweyo

Uya kufuna:

• 4 iikomityi zomgubo weragi
• 2 iikomityi zeghee
• 1½ ikomityi yejaga yomgubo
• 2 tsp soda yokubhaka
• 2 tbsp umgubo we-cardamom
• 2 tbsp umgubo weziqhamo ezomileyo
• 2 tbsp imbewu yeesame (egcadiweyo)

Kwenziwa kanjani:

1. Preheat i-oven ukuya kwi-320 ° F (160 ° C). Gcoba i-tray yokubhaka usebenzisa i-ghee encinci.
2. Beka i-pan kwi-flame ephantsi kunye nomgubo owomileyo we-ragi kunye nokuvuselela rhoqo de ufumane ivumba lomgubo.
3. Cima idangatye. Yongeza i-ghee, umgubo weziqhamo ezomileyo, imbewu yeesesame, umgubo wecardamom, ijaggery, kunye nesoda yokubhaka epanini. Xuba kakuhle de ufumane intlama egudileyo, engenagaqa.
4. Yenza iibhola ezincinci ngokuqengqeleka intlama ngokuthambileyo phakathi kwezandla zakho kwaye uzibeke kwitreyi yokubhaka. Gcwalisa iibhola ngokuzicinezela ngomva wecephe.
5. Beka i-tray yokubhaka kwi-oven kwaye ubhake iibhisikidi malunga nemizuzu engama-20.
6. Emva kwemizuzu engama-20, khupha itreyi kwi-oven kwaye uyibeke bucala ukuze ipholile.
7. Dlulisa ii-biscuits kwisitya esingenawo umoya kwaye ugcine efrijini ukuya kwiveki.

Iibhiskithi zokurhweba zisnack ezikhawulezayo kubantu abadala kodwa ukutyisa iintsana akukhuthazwa. Unokuzilungiselela iibhiskithi ezisempilweni ekhaya ngokutshintsha izithako ezinjengomgubo, iswekile netyuwa. Unokwenza iibhiskithi ezinencasa ezahlukeneyo ngokudibanisa imbewu yecarom, umgubo wejinja, itswele, amagqabi ekheri, amaqanda njl.njl. Yenza imiyinge emincinci njengeebhiskithi zasekhaya ngaphandle kwezigcinakaliso zinobomi obufutshane beshelufu. Zigcine ngokufanelekileyo kwaye utyise umntwana wakho ngamaxesha athile.

Nye. Nceda usana lwakho lukonwabele ukutya okutsha ; I-NHS
Mbini. Umntwana wam kufuneka akuzame nini ukutya kokuqala? ; NCT
3. Ukutya okuFanayo ; IiWicworks; USDA
Isine. Iipateni zokutya kunye nokutya - abantwana kwiinyanga ezi-6 ukuya kwiminyaka emi-2 ; Medline Plus
5. Amazinyo 101: Ngaba umntwana wam unamazinyo? ; Urhulumente waseQueensland
6. Yintoni Ukhozo Olupheleleyo? Ukhozo Olusulungekisiweyo? ; Ibhunga leNkozo epheleleyo
7. Iinkozo ezipheleleyo, iinkozo ezisulungekileyo, kunye neFayibha yokutya ; American Heart Association
8. Ukuqunjelwa Kwabantwana Abancinci ; Inkqubo yeMpilo yoLondolozo lwaBantwana yaseCalifornia
9. Iswekile eyongeziweyo kwizidlo zabantwana: Ingakanani kakhulu? , AAP
10. Alan Gaby; Uphononongo lweeNqobo zokuTya ukutya ; I-NCBI
Shumi elinanye. Ingakanani ityuwa efunwa ziintsana nabantwana? ; I-NHS
12. Amafutha eTrans ; American Heart Association
13. Amafutha anempilo kunye namafutha angenampilo: iziseko ; Ukukhulisa Abantwana
14. Iindlela ezi-6 zokuphelisa iFats kuTyelo loSapho lwakho ; WOTHUMEKA
15. Partridge et al.; Izongezo zokutya: Ukuvavanya impembelelo yokuvezwa kwi-emulsifiers evumelekileyo kwizibilini kunye nempilo ye-metabolic - ukwazisa ngesifundo seFADiets. ; I-NCBI
16. Ii-emulsifiers ekutyeni zibangela iziphumo ezininzi ezibi zempilo kwiimpuku ; Iziko leMicrobiome

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