Baccho ko jaroor khilaye yeh 7 super food.
Bacche ko sahi poshan dena bahut hi jaroori hain, Kyonki agar bacche ko sahi tarah se poshan nahi milega toh vah puri life health se related problems ka samna karta rahta hain.
Aapki jankari ke liye hum bata de ki bachpan ke dino mein bacche ko alag-alag nutrients ki jaroorat hoti hain, taki uski body aur brain dono ka sahi tarah se vikas ho sake. Agar aap yeh sochte hain ki sirf daal-chawal ya aaloo parantha ya doodh ka glass pila kar aap apne bachhe ko healthy bana denge toh yeh aapki galatfahmi hain.
Baccho ko kuch special kism ki cheeze khilana bahut hi jaroori hota hain. Aaj hum aapko unhi khas cheezo ke baare mein batane ja rahe hain, jinhe khane se bacche ko nutrients ki kami nahi hoti hain aur baccha healthy rahta hain. In food ko super food ke naam se bhi jana jata hain.
Baccho ko jaroor khilaye yeh food :-
1. Fish :- Macchali khana sabhi ke liye accha hota hain, Chahe vah budha ho jawan, pregnant woman ke liye bhi fish khana accha hota hain. Toh bhala baccho ko macchali khilane se kyon door rahe? Isme Antioxidants, Zinc aur Iodine acchi quantity mein hota hain. Isme sabse important Omega-3 Fatty Acid paya jata hain, jo dimaag ke vikas ke liye sabse jaroori tatv hain. Isme Vitamin A, E aur D bhi kafi acchi matra mein paya jata hain.
Aap apne bacche ko Fish ke pakaude, Fish finger ya chips khila sakte hain. Vaise Fish ki sabzi bana kar khilane se bhi bacche ise mann se khate hain. Bacche ko macchali ke kaante nikaalna sikhaye. Bachhon ko macchali jaroor khilaye, yeh unki eyes aur brain ke liye bahut hi faydemand saabit hogi.
2. Baingan :- Baingan ko aisa vaisa na samjhe, yeh bade kaam ki cheez hain. Ji haan agar aap baingan ko bekar samajh kar baccho ko nahi khilate hain, yeh aapki sabse badi galti hain. Brinjal mein kafi matra mein Vitamin B6 paya jata hain. Daily kewal 75 Gram Baingan ka sewan karne se sharir ki dinbhar ke liye jaroori Vitamin B6 ki supply hogi.
Aap baccho ko baingan ka bharta aur iske roast kar iska dip bhi bana sakte hain. Saath hi aap baingan bhaja bhi bana sakti hain, Bacche ise bade chaav ke saath khate hain.
3. Beetroot :- Chukandar khane se instant energy milti hain. Isme energy dene wala dher saara carbohydrate hota hain, Lekin isse wazan nahi badhta hain. Magnesium, Iron aur Calcium ke saath-saath isme Vitamin A aur C bhi hota hain.
Kai research yeh proof karte hain ki chukandar ka regular taur par sewan karne se cancer hone ke khatre se bacha ja sakta hain. Aap baccho ko salad mein mila kar chukandar ko khila sakte hain. Iska soup aur juice bana kar bhi baccho ko pila sakte hain.
4. Broccoli :- Bacche Broccoli ko khana bilkul bhi like nahi karte hain, Lekin Broccoli se Vitamin K milta hain jo baccho ke liye bahut hi jaroori vitamin hain. Isme bharpoor matra mein Fiber aur Vitamin A aur C bhi hota hain.
Aap ise aaloo ke saath mix karke iska soup bhi bana sakti hain. Iska taste jaroor hi aapke baccho ko pasand aayega. Iske alawa broccoli ka istemal aap dusri sabziyo ke mila kar bhi kar sakte hain. Aap ise aaloo ke saath mila kar tikki bhi bana sakte hain.
5. Palak :- Kai baar baccho ko palak khana accha nahi lagta hain. Lekin palak ek super food hain. Isme dher saara Vitamin A, C ke alawa Folic Acid, Fiber, Magnesium aur kai jaroori nutrients paye jate hain. Yeh cancer ko rokne mein helpful hota hain.
Palak khane se khoon mein badhotari hoti hain, Yeh aankho ki roshini badhata hain. Masoodho aur haddiyo ko majboot aur healthy banane mein aapki madad karta hain. Palak ki sabse acchi baat yeh hain ki aap iske kai tarah ke dish bana sakte hain. Aap ise pizza mein mila kar bacche ko khila sakte hain. Aate mein mila kar iska parantha ya roti bana sakte hain. Daal mein daal kar palak wali daal bana sakte hain. Sabziyo ke sath mix karke bhi bacche ko khila sakte hain.
6. Shimla Mirch :- Capsicum Green, Yellow aur Red colour mein paya jata hain. Yeh rang birangi sabzi vitamin c se bharpoor hoti hain. Aapko jankar hairaani hogi ki Shimla mirch mein Nimbu aur Santre ke mukable kanhi zyada Vitamin C paya jata hain.
Isme Antioxidant kafi acchi matra mein hota hain. Yeh cancer ka virodhi hain. Yeh bacteria ke attack se aapke bacche ki raksha karta hain. Shimla Mirch body ke cholesterol level ko bhi control karta hain, saath hi body ka metabolism rate bhi increase karta hain.
Aap ise chawal ke saath mix karke bacche ko khila sakti hain. Ise noodles aur Pasta mein jaroor daaliye. Ise chicken ke saath jaroor mix kare ya dusri sabziyo ke saath jaroor milaye . Aaloo bhare huye Shimla mirch bade hi tasty lagte hain, aapke bacche bhi inhe bade hi chaav ke saath khayenge.
7. Sprouts :- Ankoorit Chana, Moong ya Soyabean kitna paustik hota hain, yeh aapko batane ki jaroorat nahi hain. Isme sabhi Vitamins jaise Vitamin A, B, C, D, E aur K paye jate hain. Isme acchi matra mein protein bhi hota hain.
Sprouts mein Fiber ki quantity kafi acchi hoti hain, Jis wajah se digestion mein madad karta hain. Isme kai jaroori minerals bhi paye jate hain. Iron se bharpoor hone ki wajah se yeh bacche mein khoon ki kami ko door karta hain aur unhe Anaemia jaisi bimari se bachata hain. Inke sewan se baal aur nakhoon dono hi majboot hote hain. Sprouts khane se tension bhi door hoti hain. Yeh body ke cholesterol level ko bhi control mein rakhta hain.
Salad ya rayte mein mila kar ya phir Aaloo ke saath mix karke parantha bana kar aap bachho ko ise khila sakti hain. Aap iski tikki bhi bana sakti hain, jise bacche bade hi mazey ke saath khana pasand karenge.
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