{"id":65681,"date":"2024-10-09T09:02:40","date_gmt":"2024-10-09T07:02:40","guid":{"rendered":"http:\/\/novanews.co.za\/rooirose\/?p=65681"},"modified":"2024-10-09T09:04:43","modified_gmt":"2024-10-09T07:04:43","slug":"kinders-kos-wat-slim-maak","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/kinders-kos-wat-slim-maak\/","title":{"rendered":"Kinders: kos wat slim maak"},"content":{"rendered":"<p><em>Deur <strong>Salom\u00e9 Delport<\/strong>. Foto: Vitolda Klein vir Unsplash<\/em><\/p>\n<h4><\/h4>\n<h4>1. Prote\u00efene<\/h4>\n<p><strong>Wat doen dit?<\/strong><br \/>\nHy bou nuwe breinselle daarmee. Sy brein bou ook self spesifieke prote\u00efene hieruit vir jou kind se langtermyngeheue sodat hy die feite wat hy nou leer oor \u2019n jaar of tien jaar steeds onthou.<\/p>\n<p><strong>Wat sit jy voor?<\/strong><br \/>\nDie beste prote\u00efene kom van diere af, soos eiers, vleis, hoender, volstruis en vis. Dit sluit produkte in wat daarvan gemaak is, soos visvingers, wors, biltong, frikkadelle, ham en<br \/>\ndie vleisdeel van pastei. Talle plante is ook ryk aan prote\u00efene, soos lensies, bone, sousbone, grondboonbotter, neute, sonneblomsaad, pampoensaad, spinasie en broccoli.<\/p>\n<p><strong>Hoeveel per dag?<\/strong><br \/>\nSeuns 4 eetlepels; dogters 3 eetlepels.<\/p>\n<p>&nbsp;<\/p>\n<h4>2. Vette<\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-65690 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2017\/01\/Avokado-400x600.jpg\" alt=\"Avokado\" width=\"252\" height=\"378\" \/><\/p>\n<p><strong>Wat doen dit?<\/strong><br \/>\nMeer as die helfte van die brein (60%!) bestaan uit vette. Sy breintjie benodig ook vette om te funksioneer. Maar nie enige vette nie: dit gaan oor gehalte. Die beste vette is die omega-3\u2019s wat veral help dat neuro-oordragstowwe op hul beste werk sodat hy op en wakker is, flink reageer en alles inneem. Vette maak ongelukkig ook vet. Jou kind mag maar min vette eet \u2013 nog \u2019n rede om te sorg vir topgehalte vette.<\/p>\n<p><strong>Wat sit jy voor?<\/strong><br \/>\nAvokado\u2019s, neute, grondboonbotter en sade soos sonneblom- en pampoensaad en omega-3-verrykte eiers is uitstekend. Alle olies, veral olyf-, kanola-, avokado- en sonneblomolie, en sagte margarien verryk met omega-3\u2019s is goed. Margarien, botter, room en oliegebraaide kosse is minder goed omdat dit baie kilojoules byvoeg en die goeie komponente in die olie vernietig.<\/p>\n<p><strong>Hoeveel per dag?<\/strong><br \/>\nAlmal 2,5 teelepels per dag.<\/p>\n<p>&nbsp;<\/p>\n<h4>3. Vrugte en groente<\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-65691 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2017\/01\/Rooi-appel-500x500.jpg\" alt=\"Rooi-appel\" width=\"390\" height=\"390\" \/><\/p>\n<p><strong>Wat doen dit?<\/strong><br \/>\nDit is die hoofbron van vitamiene en anti-oksidante. Sy brein het veral B-vitamiene nodig om goed te werk. Vitamien C help yster opneem, wat op sy beurt help om suurstof na die brein te neem. Dit lyk selfs asof sekere vitamiene spesifieke breinvoordele gee: vitamien E en C (albei is anti-oksidante) help veral met verbale vaardighede.<\/p>\n<p><strong>Wat sit jy voor?<\/strong><br \/>\nAvokado\u2019s, appels, pere, lemoene, waatlemoen, spanspek, mango\u2019s, nektariens, piesangs, dro\u00ebvrugte, vrugtelekkers, vrugtestafies, kiwi, wortels, beet, spinasie, slaai, kool, komkommer, ertjies, boontjies, pampoen, rissies, skorsies, botterskorsies, murgpampoen, kool, blomkool, Brusselse spruite, broccoli, blaarslaai, uie, kruie.<\/p>\n<p><strong>Hoeveel per dag?<\/strong><br \/>\nAlmal 2,5 koppies.<\/p>\n<p>&nbsp;<\/p>\n<h4>4. Stysel<\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-65692 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2017\/01\/Rogbrood-429x600.jpg\" alt=\"Rogbrood\" width=\"342\" height=\"478\" \/><\/p>\n<p><strong>Wat doen dit?<\/strong><br \/>\nKoolhidrate is die energiebrandstof van sy lyfie. Die brein word beskou as die energie-ondoeltreffendste orgaan in die hele liggaam \u2013 met ander woorde dit benodig verbasend baie energie. Growwe stysels verskaf ook vesel vir sy daaglikse gereeldheid, wat nodig is om toksiese stowwe wat ook vir die brein skadelik is, uit te werp.<\/p>\n<p><strong>Wat sit jy voor?<\/strong><br \/>\nDie beste stysels is die growwe \u201cbruin\u201d stysels soos in heelgraanbrood, rogbrood, steenmeelbrood, hawermout, Pro-Vita, springmielies en styselgroentes soos patats, aartappels, mielies, bruinrys en stampmielies. Die minder goeie stysels bevat suiker en\/of vet soos pizza, vetkoek, pannekoek, oliegebraaide toebroodjies, aartappelskyfies, beskuit, koek, lekkers, koeldranke, vrugtesappe,<br \/>\nkonfyt, stroop, sjokoladesous, sjokolade.<\/p>\n<p><strong>Hoeveel per dag?<\/strong><br \/>\nSeuns ses snye brood of ses eetlepels van ander stysels. Dogters vyf snye brood of 5 eetlepels van ander stysels.<\/p>\n<p>&nbsp;<\/p>\n<h4>5. Suiwel<\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-65693 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2017\/01\/Jogurt-500x500.jpg\" alt=\"Jogurt\" width=\"397\" height=\"397\" \/><\/p>\n<p><strong>Wat doen dit?<\/strong><br \/>\nNuwe navorsing wys al sterker hoe belangrik melk vir die brein is. 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 sy brein in die geheel help.<\/p>\n<p><strong>Wat sit jy voor?<\/strong><br \/>\nMelk, jogurt, kaas, smeerkaas, kaaswiggies, karringmelk, amaas, maaskaas, vla, roomys, ingedampte melk en selfs kondensmelk.<\/p>\n<p><strong>Hoeveel per dag?<\/strong><br \/>\nAlmal 3 porsies.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Lees ook:\u00a0<a href=\"https:\/\/novanews.co.za\/rooirose\/allerlekkerste-viskoekies\/\">Allerlekkerste viskoekies<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kinders leer en presteer op hul beste as hul brein gevoed word met die regte kos. Die vyf beste sukses-bestanddele is in doodgewone, bekostigbare soorte. Wat moet jou kind kry? deur Salom\u00e9 Delport <\/p>\n","protected":false},"author":8,"featured_media":148456,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2949,667],"tags":[620,834,999,1008,1140,2183,2455,2689,5080,5402,9506,278,475],"class_list":["post-65681","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leef-gesond","category-gesondheid","tag-dieet","tag-kinders","tag-omega-3","tag-suiwel","tag-vitamiene","tag-koolhidrate","tag-vette","tag-anti-oksidante","tag-proteiene","tag-breinkrag","tag-stysel","tag-groente","tag-vrugte"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kinders: kos wat slim maak | rooi rose<\/title>\n<meta name=\"description\" content=\"Kinders leer en presteer op hul beste as hul brein gevoed word met die regte kos. 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