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Zekanın gıdası Çocuğunuzun zeki olmasını istiyorsanız beslenmesine dikkat etmelisiniz. Beyin gelişiminin tamamlandığı 5 yaşına kadar; yer fıstığı, patates, yumurta ve balık gibi gıdalara ağırlık vermelisiniz takvim.com.tr Kaynak GAZETE Giriş Tarihi : 27 Nisan 2013
Beyin gelişimi anne karnında başlar ve ergenlik çağı boyunca da devam eder. En hızlı gelişim, yaşamın ilk birkaç yılında olur ve büyük bölümü 5 yaşına gelmeden tamamlanır. Hayatın kalan kısmında ise bu dönemde şekillenen beyin kullanılır.
YARARLI OLANLAR GEÇİYOR Beynin aktif olması yediğimiz besinlerle ilişkilidir. Besinler sindirildikten sonra kan yoluyla beyne gelir. Ancak her besin beyin tarafından kabul edilmez. Kan beyin bariyeri, yararlı besinlerin geçişine izin verir. Bariyerden geçebilenler, özellikle çocuklukta tamamlanan beyin gelişiminde etkilidir. Bunlardan bazıları şöyle...
KOLİN ÖĞRENME YETENEĞİNİ GELİŞTİRİR Bir çeşit B vitamini olan kolin, çocukların öğrenme yeteneğinin gelişmesini sağlar.
Beyin gelişimi ilk yıllarda olduğu için, hamile ve emzikli bayanlar, kolin içeren besin tüketimine önem vermelidir.
Sinir hücrelerinin kas hücreleriyle iletişimini sağlar. Beyin üzerinde kalıcı etkileri bulunur.
Soya fasulyesi, yumurta (sarısı), yer fıstığı, patates, karnabahar, mercimek, yulaf, susam tohumu ve keten tohumu da kolinin önemli kaynaklarıdır.
OMEGA 3 Hafızada gelişme sağlar.
Balığın çocuklarda zekayı geliştirici özelliği vardır. Düzenli omega-3 zengini besinler tüketenlerde beyin yaşlanması yavaşlar.
Çocuklar haftada 2-3 kez balık tüketmeli.
Yağlı balıklarda (sardalye, ringa, somon, ton, uskumru), ceviz, badem gibi yağlı tohumlarda, yeşil yapraklı sebzelerde bulunur.
ANTİOKSİDANLAR Anne sütünde antioksidan öğelerin çoğu bulunduğu için, bebeklerin anne sütü ile beslenmeleri beyni zararlı öğelere karşı korur. Başlıca antioksidanlar A, C, E vitaminleri ve selenyum mineralidir. C vitamini maydanoz, yeşil biber, portakal, çilek, kivi, enginar, fasulye ve ahudududa; E vitamini ayçiçeği yağı, zeytinyağı, fındık, ceviz ve fıstıkta; A vitamini havuç, domates, marul gibi sebze-meyvelerde, selenyum deniz ürünlerinde bulunur.
TAM TAHILLAR Kompleks karbonhidrat içeren tam tahıl ürünleri hafıza için önemlidir. Tam tahıllı ekmekler, esmer pirinç, kepekli makarna, tahıllı kahvaltılık gevrekler, yulaf gibi tahıl kaynakları çocuk beslenmesi içinde kahvaltıda ve öğünlerde dengeli bir şekilde yer almalıdır.
DEMiR Demir içeren besinler, zihinsel fonksiyon ve enerji dengesi için önemlidir. Kırmızı et, tavuk, ıspanak, baklagiller, kuru meyveler ve tam tahıllar demirin en önemli kaynaklarıdır.
PORSİYONU KÜÇÜLT KALORİLERE VEDA ET Dengeli beslenme için porsiyon kontrolünü benimsemek önemlidir. Porsiyon kontrolü ile alınan kalorinin günlük karşılama miktarına göre hesaplanması, fazla kalori alımını önlemek için gereklidir. Ürün paketleri arkasındaki etiketleri okuyarak, kilo alımının önüne geçilebilir.
GÜNÜN ÖĞÜDÜ Kahvaltı en önemli öğündür. Güne kahvaltıyla başlamak, vücudun ihtiyaç duyduğu enerjiyi sağlamanın yanında, günü daha verimli geçirmek için de gereklidir. Kahvaltıyı atlamak kan şekerinin düşmesine ve buna bağlı olarak yüksek şeker ve yağ içerikli besinleri yeme arzusunun doğmasına, öğrenme ve konsantrasyon kabiliyetinin azalmasına neden olur.
YARIN: Bebekler gibi uyuyun
TAYLAN KÜMELİ