Abinci na Vegan ga Yara
Abinci na vegan da aka tsara da kyau ya dace da duk matakan yara a cewar Academy of Nutrition and Dietetics, British Dietetic Association da Dietitians of Canada. 'An tsara da kyau' yana aiki sosai a wannan jimla, kuma ya ta'allaka ne ga sinadarai shida tare da isasshen kuzari. Waɗannan abinci goma an gina su ne don ƙananan ci da gajeriyar hankali.
Key facts
- Girke-girke
- 10 tare da cikakken kiyasin sinadarai
- Matsakaicin furotin
- 15 g kowace rabo
- Girke-girke mafi sauri
- 5 mintuna
- Rabo mafi arha
- $0.35
10 daga cikin 10 girke-girke
Bean nuggets masu kintsattse
An gasa, ba a soya ba, kuma ana iya tsoma su — tsarin yana yin aikin.
- Protein
- 14 g
- Kcal
- 320
- Lokaci
- 35m
- Farashi
- $0.80
Sinadarai da hanyar
- 2 gwangwani cannellini beans
- 80 g oats, da aka niƙa
- 1 tbsp flaxseed ground + 3 tbsp ruwa
- 1 tsp foda tafarnuwa, 1 tsp paprika
- 80 g breadcrumbs
- Fesa mai
- Daka wake, haɗa da oats, flax egg da kayan ɗanɗano har ya riƙe siffa.
- Yi nuggets, mirgina a cikin breadcrumbs, fesa da mai.
- Gasa na mintuna 20 a 200 °C, juya sau ɗaya. Ajiye a daskarewa ɗanye ko dafaffe.
Pancakes na banana da oat
Abubuwa uku, babu buƙatar sukari, kuma yara za su iya yin su tare da kai.
- Protein
- 12 g
- Kcal
- 350
- Lokaci
- 15m
- Farashi
- $0.55
Sinadarai da hanyar
- 2 bananas cikakke
- 120 g oats, da aka niƙa zuwa gari
- 200 ml madarar soya da aka ƙarfafa
- 1 tsp baking powder
- Dan cinnamon
- Haɗa komai zuwa batter mai kauri.
- Dafa ƙananan pancakes a kan matsakaicin zafi, mintuna 2 a kowane gefe.
- Yi hidima da berries da ɗan maple syrup.
Butternut mac da cuku
Squash da cashews suna sa miya ta zama orange da kirim ba tare da cuku ba.
- Protein
- 16 g
- Kcal
- 520
- Lokaci
- 35m
- Farashi
- $1.20
Sinadarai da hanyar
- 400 g pasta
- 400 g butternut squash
- 80 g cashews
- 300 ml madarar shuka da aka ƙarfafa
- 4 tbsp nutritional yeast
- 1 tsp mustard
- Gishiri
- Dafa squash da cashews tare har su yi laushi, kimanin mintuna 15.
- Haɗa su da madara, yeast da mustard har su yi santsi sosai.
- Juya ta cikin pasta da aka dafa; gasa na mintuna 10 tare da breadcrumbs idan kana son ɓawon burodi.
Hummus da akwatin abinci na dipper
Haɗawa, ba dafa abinci ba. Furotin, calcium da abin da za a tsoma.
- Protein
- 13 g
- Kcal
- 430
- Lokaci
- 10m
- Farashi
- $1.00
Sinadarai da hanyar
- 4 tbsp hummus
- 1 pitta na hatsi cikakke
- Sandunan karoti da cucumber
- Cherry tomatoes
- Hannun inabi
- Karamin flapjack
- Saka hummus a cikin ƙaramin tukunyar don kada ya shafe komai.
- Yanka pitta a cikin sanduna.
- Daidaita akwatin: dip, dippers, 'ya'yan itace, da abu ɗaya mai yawan kuzari.
Yatsun tofu na zinariya
Kintsattse a waje, laushi a ciki, da 20 g na furotin a cikin siffar da yara suka sani.
- Protein
- 20 g
- Kcal
- 380
- Lokaci
- 30m
- Farashi
- $1.20
Sinadarai da hanyar
- 450 g tofu mai ƙarfi
- 4 tbsp cornflour
- 100 ml madarar shuka
- 100 g breadcrumbs
- 1 tsp paprika, 1 tsp foda tafarnuwa
- Fesa mai
- Yanka tofu da aka matse a cikin yatsu.
- Tsoma a cikin madara, sannan a cikin haɗin cornflour-breadcrumb da aka ɗanɗana.
- Gasa a 220 °C na mintuna 22 har ya yi wuya da zinariya.
Pizzas na kayan lambu da kai ke yi
Yara suna cin abin da suka gina. Yi amfani da yada wake a ƙarƙashin tumatur don ƙarin furotin.
- Protein
- 17 g
- Kcal
- 470
- Lokaci
- 30m
- Farashi
- $1.10
Sinadarai da hanyar
- 4 ƙananan pizza bases ko pittas
- Tomato passata
- Yada wake fari da tafarnuwa
- Cuku na vegan
- Masara, tattasai, zaitun
- Yada wake sannan passata a kan kowane base.
- Bari kowane yaro ya zaɓi abin da yake so — wannan shine mahimmin abin girkin.
- Gasa na mintuna 12 a 220 °C.
Fritters na Pea da mint
Kore mai haske kuma ɗan zaƙi — kayan lambu da yawancin yara ke karɓa.
- Protein
- 12 g
- Kcal
- 290
- Lokaci
- 20m
- Farashi
- $0.65
Sinadarai da hanyar
- 400 g peas daskararre
- 100 g gari na chickpea
- Karamin bunch na mint
- 1 spring onion
- Lemon zest
- Mai don soya
- Haɗa rabin peas da gari, mint da 100 ml ruwa.
- Juya a cikin peas da spring onion.
- Soya ƙananan cokali na mintuna 2–3 a kowane gefe.
Lollies na smoothie na berries
Madarar soya da aka ƙarfafa a cikin siffar da ake ɗauka a matsayin abin jin daɗi.
- Protein
- 5 g
- Kcal
- 110
- Lokaci
- 5m
- Farashi
- $0.35
Sinadarai da hanyar
- 400 ml madarar soya da aka ƙarfafa
- 300 g berries daskararre
- 1 banana
- 1 tbsp maple syrup
- Haɗa komai da santsi.
- Zuba a cikin lolly moulds.
- Daskare aƙalla sa'o'i 5.
Lentil cottage pie
Sigar abincin Lahadi: lentil a ƙarƙashin dankalin da aka daka, ana iya daskarewa gaba ɗaya ko a sassa.
- Protein
- 19 g
- Kcal
- 520
- Lokaci
- 55m
- Farashi
- $1.00
Sinadarai da hanyar
- 300 g lentil launin ruwan kasa
- 2 karoti, 1 albasa, 2 sandunan seleri
- 2 tbsp tomato purée
- 500 ml stock na kayan lambu
- 1 tbsp miso ko yeast extract
- 1 kg dankali
- Madarar shuka da mai don daka
- Dafa lentil da kayan lambu, purée, stock da miso na mintuna 30 har ya yi kauri.
- Daka dankalin da aka dafa da madarar shuka da mai.
- Saka a saman, yi wa saman fork don ya yi kintsattse, kuma gasa na mintuna 25 a 200 °C.
Abin da ya kamata a yi daidai
B12 shine wanda ba za a iya yin sulhu ba
Babu wani tushen abinci na shuka da ya dogara. Kowane yaro mai cin vegan yana buƙatar kari ko abinci da aka ƙarfafa akai-akai — yawanci 5–25 µg kowace rana dangane da shekaru da tsari. Yi magana da likitan abinci na yara don samun adadin da ya dace.
Ƙarfin kuzari ya fi girma fiye da yawa
Abinci mai yawan fiber na iya cika ƙaramin ciki kafin ya ba da isasshen kuzari. Ƙara man gyada da iri, avocado, hummus, man zaitun da busassun 'ya'yan itace, kuma kada ku matsa kan nau'ikan hatsi duka ga yara 'yan ƙasa da shekara biyar.
Calcium da iodine suna buƙatar suna
Yi amfani da madarar shuka da aka ƙarfafa da calcium (duba fakitin — nau'ikan organic sau da yawa ba a ƙarfafa su ba) kuma ku tuna da iodine, wanda abinci na shuka yakan yi ƙaranci. Gishiri mai iodine ko kari yana rufe shi; ciyawa na teku sun bambanta sosai don dogaro da su.
Yi amfani da siffofin da aka saba
Yara suna karɓar sabon abinci da sauri a cikin siffofin da suka saba. Lentil bolognese, bean nuggets, chickpea pancakes da pasta bakes suna taimakawa fiye da farantin kayan lambu da ba a saba ba, ko da yake sinadarai suna da kyau a takarda.
Tambayoyin da mutane ke yi
Shin abinci na vegan yana da lafiya ga yara?
Ee, idan an tsara shi. Academy of Nutrition and Dietetics ta ce abinci na vegan da aka tsara da kyau yana da lafiya kuma yana da isasshen sinadarai ga duk matakan rayuwa, ciki har da jarirai, yara da matasa. Sharuɗɗan sune B12 mai dogaro, isasshen kuzari, da kula da ƙarfe, calcium, iodine, vitamin D da omega-3.
Nawa ne furotin da yaro mai cin vegan ke buƙata?
Kimanin 1.0–1.3 g a kowace kilogiram na nauyin jiki ga ƙananan yara, ɗan sama da manya a kowace kilo. Ranar da ke da madarar soya, man gyada, wake ko lentil, da abincin dare na tofu ko wake ya wuce wannan ga yawancin yara.
Wace madarar shuka ce ta fi dacewa ga yara?
Madarar soya da aka ƙarfafa ita ce mafi kusancin sinadarai ga madarar saniya don furotin kuma ana ba da shawarar ga yara sama da shekara ɗaya. Madarar shinkafa ba ta dace da yara 'yan ƙasa da shekara biyar ba a ƙasashe da yawa saboda arsenic marar inorganic, kuma abubuwan sha na almond da oat suna da ƙarancin furotin.
Me zan sa a akwatin abinci na vegan?
Ka sanya furotin a matsayin tushe: hummus da pitta, bean wrap, sandwich na man gyada, edamame ko yanki na chickpea frittata. Ƙara 'ya'yan itace, kayan lambu mai ɗanyen tare da dip, da wani abu mai yawan kuzari kamar flapjack ko trail mix don a gama akwatin.
Sauran cibiyoyin abinci
Reviewed 2026-08-23 by the Veg.ac editorial team · Data: USDA FoodData Central; McCance & Widdowson's The Composition of Foods · Free to reuse under CC BY 4.0 with a link back.