{"id":21092,"date":"2025-11-07T15:00:19","date_gmt":"2025-11-07T13:00:19","guid":{"rendered":"http:\/\/rooirose.dvlp.site\/?p=21092"},"modified":"2025-11-07T15:00:07","modified_gmt":"2025-11-07T13:00:07","slug":"33-gesonde-kosse-sonder-suiker-vir-jou-en-jou-kinders","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/33-gesonde-kosse-sonder-suiker-vir-jou-en-jou-kinders\/","title":{"rendered":"33 gesonde kosse s\u00f3nder suiker vir jou en jou kinders"},"content":{"rendered":"<p>Minder suiker, minder geprosesseerde kosse. Ons hoor dit elke dag. Maar hoe doen mens dit?\u00a0Wat gee jy vir jou altyd-lus peutertjie en laerskoolkinders wat soos riete opskiet en uitrank? Wat hou jy in die koskas vir hongerige tieners wat hulself wil help?\u00a0Daarby wil ons almal ons kinders help om hul volle potensiaal te verwesentlik, wat daarop neerkom dat ons nie net hul lyfies nie maar ook hul brein wil voed.<\/p>\n<p>&nbsp;<\/p>\n<h4>3\u00a0gesonde vette<\/h4>\n<p>Jou kind het baie vette nodig, spesifiek gesonde vette soos die omega 3&#8217;s, want rondom 60% van sy brein bestaan uit vette. Die omega 3&#8217;s help veral dat sy neuro-oordragstowwe op hul beste werk, sodat hy op en wakker is, alles inneem wat in die klas gebeur en flink reageer.\u00a0Wat kan jy in jou koskas aanhou vir snoepgoed propvol gesonde vette?<\/p>\n<p><strong>1. Avokado<\/strong> \u2013 net so, op broodjies, of in skyfies gesny en in sesam- of pampoensaad gerol<br \/>\n<strong>2. Neute<\/strong> \u2013 al die soorte.\u00a0Nota: dit is altyd beter om <strong>rou, ongesoute neute<\/strong> te koop. Geroosterde neute kan hul voedingswaarde verloor. Daarby wil jy nie \u2019n smaak vir sout by jou kind ontwikkel nie.<br \/>\n<strong>3. Grondboontjiebotter<\/strong> \u2013 net so, en op skooltoebroodjies en dbrosbeskuitjies<\/p>\n<p>&nbsp;<\/p>\n<h4>14 vrugte en groente<\/h4>\n<p>Dit is die hoofbron van vitamiene en anti-oksidante. Jou kind se brein het veral\u00a0B-vitamiene nodig vir sy neuro-oordragstowwe om goed te werk. Vitamien C help hom yster opneem, wat op sy beurt help om suurstof na die brein te neem en\u00a0vitamien E en C help vermoedelik met verbale vaardighede. Wat hou jy in die huis vir snoepgoedjies?<\/p>\n<p><strong>4. Appels<\/strong> \u2013 dink aan gedroogde appelringe, gebakte appels, kits vrugteslaai van skyfies appels en skyfies lemoene<br \/>\n<strong>5. Pere<\/strong> \u2013 vars of gedroog<br \/>\n<strong>6. Waatlemoen<\/strong><br \/>\n<strong>7. Spanspek<\/strong> \u2013 in vrugteslaai of groenslaai, saam met botterslaaiblare en jonguie<br \/>\n<strong>8. Mango\u00a0<\/strong>\u2013 vars of gedroog<br \/>\n<strong>9. Nektariens, perskes, appelkose<\/strong> \u2013 vars of gedroog<br \/>\n<strong>10. Piesangs <\/strong>\u2013 vars of gedroog<br \/>\n<strong>11. Kiwi-vrugte<br \/>\n12. Druiwe<\/strong><br \/>\n<strong>13. Dadels<\/strong> \u2013 gekap saam met neute en geroosterde lynsaad<br \/>\n<strong>14. Komkommer<\/strong> \u2013 gesny in vingers of ringe, saam met maaskaas as doopsous<br \/>\n<strong>15. Dro\u00eb vrugte<\/strong>, vrugtelekkers, vrugtestafies.\u00a0Nota: Die beste is die soort wat nie in suiker gerol is nie.<br \/>\n<strong>16. Wortels<\/strong> \u2013 slaai, stokkies, stokkies saam met dadels<br \/>\n<strong>17. Alle groente<\/strong> &#8211;\u00a0Min kinders gaan hieraan dink as tussenhappies, maar vars ertjies wat jou kind self uitdop en dop-en-al eet is weer iets anders.<br \/>\nSorg dat jou kind saam met elke ete ten minste een groentesoort inneem. Sorg dat jy altyd enige vyf van hierdie in jou yskas het: ertjies, komkommer, slaai, kool, boontjies, pampoen, rissies, skorsies, botterskorsies, murgpampoen, blomkool, brusselse spruite, broccoli, blaarslaaie, jonguie en kruie.<\/p>\n<p>&nbsp;<\/p>\n<div><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2016\/02\/SEPKOSN5378RR.jpg\" alt=\"\" width=\"400\" height=\"400\" \/><\/div>\n<p>&nbsp;<\/p>\n<h4>5\u00a0stysels<\/h4>\n<p>Dit is die energiebrandstof vir jou kind se lyf \u00e8n brein. Die brein word beskou as die energie-ondoeltreffendste orgaan in die hele liggaam \u2013 met ander woorde, breinwerk verbrand net so baie energie as rondspeel, al lyk dit nie so nie. Growwe stysels verskaf ook vesel vir daaglikse gereeldheid, wat nodig is om toksiese stowwe, wat ook vir die brein skadelik is, uit te werp.<\/p>\n<p>Wat kan jy aanhou?<\/p>\n<p><strong>18. Springmielies<\/strong><br \/>\n<strong>19. \u2018Bruin\u2019 stysels<\/strong> soos heelgraanbrood, rogbrood, steenmeelbrood<br \/>\n<strong>20. Hawermout<\/strong> \u2013 verskuil dit in muesli en mueslilekkers<br \/>\n<strong>21. Tuisgemaakte koekies en beskuit<\/strong> met bestanddele soos semels, hawermout, neute, sade en klapper. Nota: Een per dag is genoeg.<br \/>\n<strong>22. Sjokolade<\/strong>\u00a0&#8211; dit tel onder die beste van die lekkers omdat dit anti-oksidante, sink en vitamien A bevat. Maar hou by \u2019n blokkie of twee per dag, omdat dit baie suiker bevat.<\/p>\n<p>&nbsp;<\/p>\n<div><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2016\/02\/Jul2005Kos07050010rr.jpg\" alt=\"\" width=\"400\" height=\"400\" \/><\/div>\n<p>&nbsp;<\/p>\n<h4>6\u00a0suiwels<\/h4>\n<p>Melk help jou kind se geheue bou. Melkdrinkers vaar tot vyf keer beter in geheuetoetse as nie-melkdrinkers, en di\u00e9 wat minstens een glas melk per dag drink, vaar beter met alle breinfunksies as di\u00e9 wat minder of niks drink nie. Melk sal die brein as geheel help.<\/p>\n<p>Wat sit jy voor?<\/p>\n<p><strong>23. Melk <\/strong>\u2013 melkkos, gegeurde melk, melkysies.\u00a0Nota: Gekoopte gegeurde melk kan geweldig baie suiker bevat. Klein porsies hiervan is oorgenoeg. Koop liewer melkgeurmiddels, maak dit van die begin af flou aan sodat jou kind nie te gewoond raak aan baie soet smake nie, en bedien die melk in klein glasies.<br \/>\n<strong>24. Jogurt<\/strong> \u2013 kies liewer die volvet, suikervrye jogurt as laevet jogurt wat gewoonlik baie suiker bevat.<br \/>\n<strong>25. Kaas<\/strong> \u2013 skyfies, blokkies, gerasper, gesmelt \u2026 op \u00e9nige iets!<br \/>\n<strong>26. Smeerkaas, kaaswiggies <\/strong>\u2013 dit word deesdae as \u2019n gesonde produk beskou.<br \/>\n<strong>27. Vla<\/strong> \u2013 heerlik gesond, as jy dit tuis maak en min suiker gebruik<br \/>\n<strong>28. Roomys<\/strong> &#8211; heerlik gesond as jy dit self maak en min suiker gebruik.<\/p>\n<div><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2016\/02\/APRKELD004RR(1).jpg\" alt=\"\" width=\"300\" height=\"389\" \/><\/div>\n<p>&nbsp;<\/p>\n<h4>5\u00a0prote\u00efene<\/h4>\n<p>Dit help nuwe breinselle bou en help veral met langtermyn geheue, sodat jou kind die feite wat hy nou leer oor \u2019n jaar (of tien jaar) steeds sal onthou.\u00a0Die volgende lyk al te veel na gewone kos, maar dit is ook uitstekende happies omdat veral groeiende tienerseuns ekstra prote\u00efene gebruik om spierweefsel te bou.<\/p>\n<p>Wat sit jy voor?<\/p>\n<p><strong>29. Eiers<\/strong> &#8211; Tieners kan heerlik met eiers eksperimenteer en self eiers kook of roer, en met allerlei bestanddele opkikker. Stimuleer hul ondernemingsgees en lus om te eksperimenteer deur gekookte eiers af te dop en te rol in paprika, of gekapte knoffel, jonguie of tiemie.<br \/>\n<strong>30. Hoender<\/strong> \u2013 kouehoender, vlerkies, boudjies, skyfies borsies vir \u2019n slaai<br \/>\n<strong>31. Vis<\/strong> \u2013 maak kamma-sushi met blikkie-tuna, gepekelde gemmer,sojasous en wasabi<br \/>\n<strong>32. Frikadelle<\/strong> \u2013 groot, plat frikadelle op \u2019n broodjie, klein, rondes in \u2019n slaai of sop, \u2019n sosatiestokkie met klein frikkadelle en babatamaties<br \/>\n<strong>33. Gaar wors<\/strong> \u2013 in \u2019n worsrolletjie, saam met kaasblokkies<\/p>\n<p>&nbsp;<\/p>\n<div><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2016\/02\/Img599.jpg\" alt=\"\" width=\"400\" height=\"267\" \/><\/div>\n<div><\/div>\n<div><\/div>\n<div><\/div>\n<div><strong>Lees ook:\u00a0<\/strong><a href=\"https:\/\/novanews.co.za\/rooirose\/dieet-en-oogsorg\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eet jou pad na goeie sig: Kos vir gesonde o\u00eb<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ons deel ons lys van smulgoed vir gesonde kinders met hope energie en lewenslus, en wakker verstande.\u00a0Die meeste daarvan bevat nie suiker nie, het min suiker, of bevat natuurlike vrugtesuiker.\u00a0Verder is die meeste ongeprosesseer, of so verwerk dat hul natuurlike voedingswaarde behoue bly. Deur Salom\u00e9 Delport<\/p>\n","protected":false},"author":8,"featured_media":140084,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2949,667],"tags":[829,3332,3910,4827],"class_list":["post-21092","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leef-gesond","category-gesondheid","tag-diabetes","tag-suikervry","tag-gesonde-kosse","tag-kos-sonder-suiker"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>33 gesonde kosse s\u00f3nder suiker vir jou en jou kinders | rooi rose<\/title>\n<meta name=\"description\" content=\"Die meeste daarvan bevat nie suiker nie, het min suiker, of bevat natuurlike vrugtesuiker.\u00a0Verder is die meeste ongeprosesseer.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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