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Étrendi ABC

…a kiegyensúlyozott étrend tehát fehérjéket, szénhidrátokat, zsírokat, vitaminokat, rostokat, ásványi anyagokat és folyadékot is tartalmaz. Ezen összetevők nagyon fontos szerepet játszanak a gyermek fejlődésében.

Vitaminok

A vitaminok nélkülözhetetlenek a szervezet számára: közülük a vízben oldódó vitaminok a hosszú főzés során lebomlanak, ezért szükséges, hogy a gyermekek is rendszeresen egyenek nyers zöldséget és gyümölcsöt, naponta többször is. 

rostok a növényeknek azon részei, amelyek emésztetlenül haladnak végig a gyomor-bél rendszeren. A bőséges rostfogyasztás – a friss és aszalt gyümölcsök, nyers zöldségfélék, olajos magvak és teljes őrlésű gabonaipari termékek – csökkenti az elhízás esélyét, és karbantartja az emésztést is.

Ásványi anyagok

Bár csekély mennyiségben, de szükségesek az emberi szervezet számára. Közéjük tartozik például a vas, a kálium, a kalcium és a főként konyhasó formájában fogyasztott nátrium. Az ételek erős sózása azonban fölösleges, mivel a túlzott nátriumbevitel kedvezőtlenül hathat a vérnyomásra.

Napi étkezések

Nagyon fontos, hogy reggeli ne maradjon ki, sőt, ha lehet, legyen bőséges, ugyanis hétköznap a délelőtt órákban szükséges energiát ebből kell fedezni. Kívánatos lenne, hogy egy gyerek se induljon el éhesen otthonról. Fontos, hogy a reggeli legyen tápláló, tartalmazzon gabonaféléket pl. kenyeret, pékárut (ha lehet teljes kiőrlésű lisztből készülteket), felvágottat, sajtot vagy tojást vagy joghurtot, kefirt, nyers zöldséget, és valamilyen innivalót – tejet, tejes italt, gyümölcslevet vagy teát. A reggel elfogyasztott ital soha ne maradjon el! Ha a gyermek étvágytalan is, ragaszkodjunk ahhoz, hogy legalább egy bögre meleg kakaót vagy teát igyon!

Az ebéd mindig meleg étel legyen. A tízórai és az uzsonna valamilyen gyümölcs, tejtermék, péksütemény, szendvics, müzliszelet lehet. A szendvicsbe bátran tegyünk zöldséget, hagyományosan szendvicshez valót vagy bármit, amit a gyermek szívesen fogyaszt, salátát vagy akár reszelt sárgarépát, káposztát.

vacsora is kiemelt fontosságú étkezés. Állhat hideg vagy meleg ételekből egyaránt. Igyekezzünk úgy összeállítani a vacsorát, hogy a gyermek hozzájuthasson az életfontosságú tápanyagokhoz.

Nevelés a konyhában

Gyakran előfordul, hogy egyes ételfélékre a gyerekek azt mondják, hogy nem szeretik. Érdemes ilyenkor az adott élelmiszert más formában elkészíteni, pl., ha a zöldbabot nem akarja megenni, zöldbablevesként, zöldbabfőzelékként, párolt zöldköret alkotójaként vagy rakott zöldbabként adható, mert lehet, hogy valamelyik változatot mégiscsak szívesen elfogyasztja. 

A másik nagy lehetőség, ha bevonjuk a gyereket az ételkészítésbe, tálalásba. A szendvicsekre felrakhatja a feltétet, salátát összetépkedheti… A palacsintatészta, illetve különféle sütemények díszítése, tojás felverése, panírozás, rakott ételek rétegezése…biztosan szívesen vesz részt velünk ezekben a tevékenységekben, mint ahogy a terítésben is… 

A konyhában átélt sikerélmények pozitívan fogják befolyásolni táplálkozásukat, azaz szívesebben elfogyasztják a zöldséges ételeket, tejtermékeket stb. A “meg kell enni a répát, mert egészséges” jelmondat bár igaz, de kevéssé meggyőző. Azonban, ha a friss, gusztusosan csíkokra vágott répa egy tálban vár arra, hogy elropogtassuk, ha valamilyen mártás is kerül mellé, és mi magunk is fogyasztjuk, ez sokkal hatásosabb, mint bármilyen példabeszéd.

Édesszájú gyerekek

A gyerekek érdeklődőek, értelmesek, taníthatóak, így érdemes komoly figyelmet szentelni annak is, hogy megtanulják az egyes élelmiszercsoportok, köztük az édességek helyét és szerepét is a táplálkozásban.

A különféle édességek (csokoládé, nyalóka, sütemények stb.) fogyasztása ne legyen tiltott, de mindennapos sem, és főleg ne legyen az ajándékozás vagy a jutalmazás fő tárgya. Fontos, hogy az édességeket a főétkezések után fogyasszák, és hogy az egyszeri adag csupán 1 szelet torta vagy sütemény, pár kockányi, vagy egy kis szelet csoki, egy zacskó cukorka helyett csak egy pár szem legyen. A mértékletességet gyermekkorban kell megtanulni, és fontos, ebben nem csak a szülő, hanem a szélesebb körben vett család következetessége. 

110 megyjegyzés erről: “Étrendi ABC

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