Kurciya bayan tafiya - jin daɗi ɗaya! Gaskiya a maimakon apples da ruwan blueberries, yara zasu fi son cin cakulan fale-falen buraka ko rabin cocaging na cocaging. Iyaye da yawa sun yi imani da cewa wannan ya zama daidai ne mai daidai - har ma da Sweets ba sa cikin kitse idan suna daidaita da aikin jiki. Koyaya, wannan ba gaskiya bane - ƙwararrun ƙasan ƙasashen waje sun tabbatar da cewa bayanan yawancin abubuwan da suka fi cinye ke da ƙarfi a cikin tafiya.
Masana kimiyya sun doke
Wani binciken da aka yi kwanan nan da aka yi a Jami'ar Brigham Yang ya nuna cewa ciyawar yau da kullun suna dauke da adadin kuzari fiye da adadin kuzarin da yara ke ciyarwa yayin wasan. An lura da masu bincike don ɗaliban aji 3 da 4 waɗanda suka shiga kwallon kafa, wasan ƙwallon baseball don wasannin 189. Sun sa ido kan ayyukan zahiri na 'yan wasa, kazalika da calorie colins bayan wasan. Masu binciken sun gano cewa yaran sun kona adadin kuzari 170 a kowace wasa, amma bayan kalori 213 ya mutu a matsakaita. Kusan kashi 90% na waɗannan samfuran sun haɗa da sukari na sukari, waɗanda ke ɓoye 26.4 na sukari a kan rabo. Ya fi yadda aka bayar da shawarar yawan amfani da abinci na yau da kullun don yara - 25 grams. "Dangane da wannan binciken, yara a kan matsakaita kashe mintuna 27 kawai, kuma a wasu wasanni kamar wasan ƙwallon ƙafa," in ji marasa lafiya Jay Lovhenheim a cikin wata hira. "A halin yanzu, yara suna da shekara 5 da haihuwa su shiga cikin aikin motsa jiki aƙalla minti 60 a rana," in ji LoveNheim. Masana kimiyya sun taƙaice cewa ba a buƙatar ɗan zamani ba bayan wasan.
Tabbatar cewa kun ba yara da abun ciye-ciye
Hoto: unsplash.com.
Macehit.ru sun yanke shawarar haskaka ciye-ciye-ciye-ciye guda biyar waɗanda suke cutarwa ga yara:
Flakes. A Turai da Amurka, mutane kalilan suna cin oatmeal don karin kumallo, suna maye gurbin ta da flakes mai dadi. An yi su da hatsi mai tsabta, sabili da haka bai ƙunshi adadin fiber da ake buƙatar ba. Bitamin da ma'adanai sun kara a cikinsu sune kawai cokali na zuma a cikin zagayowar tuka.
Fakiti ruwan 'ya'yan itace. Kodayake wannan junanan sun ƙunshi bitamin C da kuma, har yanzu ba za a iya kiran sukan harkar da suka dace ba saboda babban abun ciki na sukari a cikin 'ya'yan itace. Idan kana son samun ruwan 'ya'yan itace daga ruwan' ya'yan itace: seleri, apple apple, orange - mai kyau zaɓi don amfani sabo ne mai amfani. Amma ko da ya cancanci shan giya fiye da sau ɗaya a rana, amma tare da ingantaccen tsarin narkewa kuma kaɗan - sau ɗaya a cikin kwanaki.
Yogurt. Abu daya ne idan ka ba da yaron ci gigen Girkiyar yogurt ba tare da filler ba, kuma gaba daya idan ya kasance talakawa herght daga shagon. Abun ciki tare da abubuwan narkewa, da yawa daga sukari, ƙarancin yawan 'ya'yan itace da tsarin hadin kai wanda baya buƙatar tauna - babban fursunonin wannan samfurin.
Sanwic. Satwiches tare da ganye na letas, miya, skice na tumatir da babban yanke, minti biyar da suka wuce ba zai yiwu ga ciye-ciye da ciye-ciye ba. Idan kana son yin sandwich mai amfani, a kan giyar zuciya ko naman da aka dafa, kayan lambu da bit na man zaitun - daga wannan tsarin samfuran da yake fitar da babban abun ciye-ciye.
Cakulan sandar. Kodayake nauyin sanduna masu dadi suna da ƙoshin lafiya, yi imani da ni, adadin kuzari a cikinsu sun isa su sami adadin yau da kullun don ciye-ciye. A lokaci guda, fa'idar da sauri carbohyddrates - Matsakaicin mai kaifi na insulin a cikin jini, wanda ba a tsunduma cikin wasanni masu ƙwararrun yara. Mika sandararrun a cikin tanda daga oatmeal, zuma, bushe berries da kwayoyi.