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For the best superfood smoothie, add folate-rich and fiber-rich leafy greens like spinach or kale,
Author:Source:Visits:355時(shí)間:2022-10-20

634f4e68a310fd2beca77965.jpegA Harvard nutritionist shares 6 brain foods that will help your kids stay ‘sharp and focused’

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1. Superfood smoothies 超級食物制成的“奶昔”

 

For the best superfood smoothie, add folate-rich and fiber-rich leafy greens like spinach or kale, along with chia seeds or walnuts for plant-based omega-3 fatty acids, fiber and protein. Then throw in an avocado for healthy fats, followed by antioxidant-rich blueberries.

最好的超級食物奶昔配方是菠菜或甘藍菜等富含葉酸和纖維的綠葉蔬菜以及富含歐米珈-3脂肪酸、纖維和蛋白質(zhì)的奇亞籽或核桃。你可以再放入一顆富含健康脂肪的牛油果和一些富含抗氧化素的藍莓一起攪拌。

 

Adding plain, unsweetened yogurt can also increase your smoothie’s creaminess, protein levels and gut-healthy probiotics.

你還可以加入無(wú)糖原味酸奶,從而提升奶昔的絲滑口感和蛋白質(zhì)含量,還能添加有益腸道健康的益生菌。

 

 

2. Homemade veggie fries 自制炸蔬菜

 

Eating a colorful variety of vegetables is so important for getting enough fiber and phytonutrients, as well as fueling both gut health and mental health.

嬰幼兒飲食中包含各種五顏六色的蔬菜對于攝入足量纖維和植物營(yíng)養素以及促進(jìn)腸道健康和心理健康非常重要。

 

Air fryer ovens add a crispy, crunchy texture to food without deep frying. Use it to make zucchini, carrot or green bean “fries.”

空氣炸鍋可以讓食物不經(jīng)油炸就能擁有酥脆口感。你可以用空氣炸鍋制作炸西葫蘆、炸胡蘿卜或炸綠豆。

 

 

3. Homemade hummus 自制豆泥

 

Legumes are healthy, plant-based sources of iron, zinc, protein and fiber, benefitting brain development.

豆類(lèi)是健康的植物性食品,可以提供鐵、鋅、蛋白質(zhì)和纖維,有益于大腦發(fā)育。

 

Homemade hummus is a versatile way to incorporate legumes into your child’s diet. It can be served in so many ways, such as a dip paired with apple slices, carrot sticks, thinly sliced celery or sugar snap peas.

自制豆泥是讓孩子攝入各種豆類(lèi)的好方法,你可以用豆泥搭配蘋(píng)果切片、胡蘿卜條、芹菜薄片或蜜豆等多種食物。

 

Adding some color to your hummus can make it more appealing to kids. Think: a bright orange carrot hummus or a deep-purple beet hummus topped with a monster face made out of vegetables.

制作顏色鮮艷的豆泥會(huì )讓孩子更有食欲。比如一份亮橙色的胡蘿卜豆泥或一份深紫色的甜菜豆泥,上面用蔬菜擺出鬼臉圖案。

 

 

4. Salmon 三文魚(yú)

 

Introducing your child to fish at a young age can increase their likelihood of enjoying it and eating low-fat, vitamin-rich proteins for the rest of their life.

從小讓孩子吃魚(yú)會(huì )讓其在長(cháng)大后更愛(ài)吃魚(yú)并攝入更多低脂肪和富含維生素的蛋白質(zhì)。

 

Salmon is soft and mild enough for young children, and is also a good source of vitamin B12 and omega-3s, which promote healthy brain development and happier moods.

三文魚(yú)的柔軟清淡口感很適合幼童,同時(shí)還能提供大量維生素B12和歐米珈-3脂肪酸,不僅能促進(jìn)大腦健康發(fā)育,還能讓心情更愉悅。

 

 

5. Eggs 雞蛋

 

Whole eggs are an excellent source of brain-boosting vitamins A, D and B12, along with choline. Choline is especially important for young children, as it has been shown to improve brain development and long-term memory.

全蛋是促進(jìn)大腦發(fā)育的維生素A、維生素D、維生素B12和膽堿的絕佳來(lái)源。膽堿對于幼童尤其重要,經(jīng)證明膽堿可以促進(jìn)大腦發(fā)育,增強長(cháng)期記憶力。

 

One study found that pastured eggs can have twice as much vitamin E and almost three times as many omega-3s as caged eggs.

一項研究發(fā)現,放養雞蛋所含的維生素E和歐米珈-3脂肪酸分別是圈養雞蛋的兩倍和近三倍。

 

 

6. Meatballs 肉丸

 

Sneak some powerful plant-based fiber and nutritious veggies into your child’s diet through meatballs.

你可以通過(guò)肉丸在孩子膳食中添加植物纖維和營(yíng)養豐富的蔬菜。

 

Start with a base of beans, lentils or ground turkey. Then add shredded spinach or grated zucchini.

舉例而言,你可以在火雞絞肉中加入豆泥,然后再加入切碎的菠菜或磨碎的西葫蘆。

 

Use flax seeds to bind the ingredients for added omega-3s and toss in your spices. Cook and serve.

再加入一些富含歐米珈-3脂肪酸的亞麻籽并放入調味料。煮熟即可食用。