In the New Year, everyone should have eaten a lot of meat, vegetables and snacks, and ignore the intake of fruits, especially some children who do not like to eat fruits. Parents may be staring at it.Strict, but when you are busy with the holidays, you can easily relax supervision.
But fruit must be given to the child, and not only eats, but also eat enough.
Today, we combine the category of seasonal fruits and use 100G as the standard to organize a fruit recommendation list!For the fruits on the list, you can give your children to eat.
Not much to say, lets just open the list!
1. Fruit Nutrition Ranking
Compared with other food categories, the nutritional value of fruits is mainly reflected in vitamin C, dietary fiber, and dietary fiber, and dietary fiber, and dietary fiber, and dietary fiber, and dietary fiber, and dietary fiber, and dietary fiber, and dietary fiber, and dietary fiber, and dietary fiber, and dietary fiber, and dietary fiber, and dietary fiber, and dietary fiber, and dietary fiber, and dietary fiber, and dietary fiber, and dietary fiber, and dietary fiber, and dietary fiber.The content of carotene and potassium.
So what is the performance of each fruit?
Dietary Fiber List
The reason why this list is ranked first because everyone is easy to eat more during the Chinese New Year periodIt is also easy to constipation.
Dietary fiber in fruits can prevent or relieve constipation, and can also promote the growth of intestinal probiotics, develop and maintain intestinal immune function, and make a ""Best" foundation!
Which of the "dietary fiber rankings" will be among the best?
Vitamin C List
The next is vitamin C!
It is unable to synthesize itself, and the required vitamin C must be provided by food.And fruit is the source of vitamin C!
Vitamin C is a very important antioxidant and plays a key role in maintaining the immunity of the human body.When the human body lacks, bleeding, gingivitis, skeletal disease and osteoporosis can be severely developed into scurvy.
So you must pay attention to the intake of vitamin C in daily diet.The fruit ranking rich in vitamin C is:
Carotene list
Vitamin As original carotene will be converted into vitamin A within the human body, so as to play a role in human visual function, maintaining skin and mucosal integrity, maintaining and promoting immune function, growth and development, and reproductive functions.
Simply put, it is good for childrens eyes, skin, immune capacity, and growth and development.
So it is necessary to consume more fruits with high carotene content!
Potassium List
in potassium, sodium, magnesium, iron, calcium, etc.In material, the highest potassium contained in fruits is the highest!
The intake of potassium can reduce blood pressure, maintain normal function of myocardium, and participate in sugar and protein metabolism.
In the diet of residents in my country, potassium is generally insufficient, which is very unfavorable to blood pressure control.
If you can pay attention to potassium intake when your child is a child, it is very helpful for developing a healthy dietary habit in adulthood!
2. How much fruits eat every day
Of course, we cant because there are so many fruits so muchBenefits, eat more or only fruit every day.Especially when some children do not like to eat vegetables, many parents will want to replace them with fruits.
But it is actually not possible!
Vegetables and fruits are healthy ingredients, but the sugar content of fruits will be higher than vegetables!
If you eat a lot of fruits a day, affect the balanced diet, it will also cause the sugar intake to exceed the standard!(Natural fruit sugar in the fruit)
So I suggest everyone, according to the recommendation of Chinese residents diet (2022), take the fruit reasonably every day!
After adding supplementary food in June, the child can take the fruit!When supplemented for the first time, you need to observe whether the child has an allergic reaction.
At the beginning, it can be fruit mud. As the age of the month increases, it can be transformed into a fragmented, broken block, finger -shaped fruits, etc. At the same time as supplementing nutrition, exercise the childs chewing chewingAnd grasp the ability!
7 ~ December age, the daily intake of fruits is 25 ~ 100g; 13 ~ 24 months old is 50 ~ 150g;
2 ~ 3 years old, eat 100 ~ 200g of fruits a day; 3 ~ 4 years old is 150 ~ 250g;
6 ~ 10 years old, 150 ~ 200g per day;
11 ~ 13 years old, 200 ~ 300g per day;
14 ~ 17 years old, 300 ~ 350g daily.
25G is equivalent to a strawberry size of a troop, 100g is equivalent to a duck egg-sized kiwi, 150g is equivalent to a circle smaller than the fist.Apple, 300G is equivalent to a medium -sized dragon fruit.
With this reference, you can take the fruit to the child according to the amount!
When choosing a specific type, dont forget to look at the fruits with high dietary fiber, vitamin C, carotene and potassium in the above table!
