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十种对婴儿有益处的食物

2014-06-30    来源:译言网    【      美国外教 在线口语培训

The 10 best foods for babies

Blueberries
The deep, brilliant blue of these berries comes from flavonoids called anthocyanins, which are good for your baby's eyes, brain, and even urinary tract, says Stephen Gass, coauthor of_Mix and Mash: Adventures in the Kitchen for Baby and You.
_Serving idea:_Gass suggests this easy blueberry soup: Combine 1/4 cup of blueberries with a tablespoon of water in a bowl, microwave for 30 seconds, mash, and let cool. Then swirl some plain yogurt on top.
蓝莓
作为Mix and Mash: Adventures in the Kitchen for Baby and You的合著者之一, Stephen Gass指出,蓝莓果实之所以呈现鲜艳的蓝色,是由于蓝莓富含属于黄酮类的花青素.而花青素对婴儿的视力,大脑发育甚至是泌尿系统都有好处。.
饮食建议:Gass推荐的是这道简单易行的蓝莓汤.把大约1/4量杯的蓝莓和一勺水放到一个碗里,微波炉加热30秒,之后捣碎, 凉置,然后在顶部浇上一些原味酸奶。

Yogurt
Yogurt is a great food to introduce when your baby is about 6 months old. Yogurt boosts the immune system and supports brain and heart health. "It's a good source of calcium and vitamin D, and it also contributes to the development of healthy bones and teeth," says Nancy Hudson, registered dietitian and professor emerita in the nutrition department at the University of California at Davis.
Look for brands that have the most live cultures, which regulate the good bacteria in your baby's digestive tract. Plain yogurt is best because it has no added sugars.
Serving idea: Yogurt is fine on its own, but Hudson suggests mixing yogurt with applesauce, mashed avocado, or dry infant cereal. (For a special treat, bits of mandarin orange or banana taste good too.)
酸奶
当你的孩子长到6个月,也就可以给他吃酸奶了。酸奶是一种很好的食物,能够促进免疫系统功能,保证大脑和心脏健康发育。加州大学戴维斯分校营养系退休教授,注册营养师Nancy Hudson认为, “酸奶富含钙和维生素D,同时有助于骨骼和牙齿的健康发育.”。
富含有活力的培养菌的酸奶是人们的最佳选择,因为它们可以帮助调节婴儿消化道的有益菌的数量.因为不含糖,原味酸奶更适合婴儿饮用.
饮食建议:酸奶本身就是一种很好的食物,不过Hudson建议,可以把酸奶和苹果酱,捣碎的鳄梨,或者是干的婴儿麦片搅在一起(如果你想品尝不一样的味道,可以尝试加入少许的柑橘和香蕉, 也不错)。

Squash
Squash is an excellent source of vitamins A and C, is naturally sweet, and has a pleasing, creamy texture.
Serving idea: Sprinkle parmesan cheese and a little chili seasoning on half a squash, roast it, and scoop out a serving for your baby, suggests pediatrician Susanna Block, owner of World Baby Foods, a line of ethnic baby food. "Cooked squash with a little cilantro, mild chiles, and garbanzo beans is another great combination," she says.
南瓜
南瓜本身口感香甜,质感柔滑,同时富含维生素A和维生素C。
饮食建议:Susanna Block,是一名儿科大夫,同时是致力于研究婴儿食品的World Baby Foods的拥有人。她建议,可以在半个南瓜上撒上一点帕马森乳酪和少许红辣椒,烘烤,用勺从中挖出一些来给你的孩子吃。同时她还认为,在煮熟的南瓜上撒上少许香菜,不是特别辣的辣椒以及鹰嘴豆也是一个不错的组合。

Lentils
Loaded with protein and fiber, lentils pack a powerful nutritional punch. They're also one of the cheapest healthy foods you can buy.
Serving idea: Combine cooked lentils with mixed vegetables, rice, and seasonings of your choice." Try basil and oregano," suggests dietitian Karin Hosenfeld of North Dallas Nutrition. "Or toss in a bay leaf, which works really well with lentils." (Remove the bay leaf before serving.)
扁豆
 扁豆是很有营养的食物,富含蛋白质和纤维。同时小扁豆也是最廉价又健康食物之一。
饮食建议:来自North Dallas Nutrition的营养学家North Dallas Nutrition认为,把煮熟的 扁豆和什锦蔬菜,米饭还有调料(例如罗勒和牛至)混合在一起,是一个不错的选择。或者可以加入月桂叶,和 扁豆一起搭配真的很棒。不过记得在上桌之前要把月桂叶取出来。

Dark leafy greens
Leafy greens boast high amounts of iron and folate. Spinach is perhaps the best known of this group, but there are many other varieties, including kale, chard, and collard greens.
_Serving idea:_Steam and puree a batch of greens, then mix with iron-fortified cereal to give your baby a double dose of iron. Experiment with the proportions to see what your baby likes. Hosenfeld suggests starting with two parts veggie to one part cereal.
绿叶菜
绿叶菜富含铁元素和叶酸.菠菜可能是大家最熟悉的品种.除了菠菜以外,还有很多不同种类的绿叶菜,比如羽衣甘蓝和牛皮菜等.
饮食建议:可以把一把绿叶菜捣成泥状,放在火上蒸,然后和加铁麦片混合到一起给婴儿吃,这样他就能获取加倍剂量的铁元素.可以尝试不同的比例,来确定婴儿的喜好. Hosenfeld建议的蔬菜和麦片的比例是2:1.                    


Broccoli
Brimming with folate, fiber, and calcium, broccoli is also known for its cancer-fighting properties, says dietitian Kate Geagan, author of_Go Green, Get Lean._And thanks to its sulfur compounds, it has a unique flavor that can help expand your baby's tastes.
Serving idea: Steam until soft, cut into pea-size pieces, then chill. "Steaming takes the bite out of broccoli," says Hosenfeld. "And chilled broccoli is sometimes better accepted by babies."
西兰花
Go Green, Get Lean.的作者,营养学家Kate Geagan称,西兰花富含叶酸,纤维和钙.同时也具有抗癌的功效.由于西兰花中富含硫化物,因此其口味独特,且有助于丰富婴儿的味觉.
饮食建议: Hosenfeld建议,用水蒸西兰花,直到变软,然后切成豌豆大小的小块并冰镇起来. “用水蒸可以去除西兰花中刺激性的味道.冰镇西兰花有时更受婴儿的喜爱.”

Avocados
"Avocados are a rich source of unsaturated fats," says nutritionist Leanne Cooper, author of_What Do I Feed My Baby: A Step-by-Step Guide to Solids_. "In fact, the fat composition is somewhat similar to that of breast milk."
Concerned about[your baby eating fatty food](http://www.babycenter.com/404_should-i-monitor-the-fat-in-my-babys- food_9153.bc)? Don't be. "Unsaturated fat is the good kind of fat, and babies need it for brain development," says pediatrician Ari Brown, coauthor of_Baby 411: Clear Answers and Smart Advice for Your Baby's First Year_.
_Serving idea:_Try combining mashed avocado with other foods, such as cream cheese, apples, or canned fish, suggests Cooper. And when it's playgroup time, ditch the[crackers]and take an avocado along instead. "Avocados can travel in your bag at room temperature and you can offer them in slivers or spread on toast fingers," she says.
鳄梨
Leanne Cooper是一名营养学家,同时也是What Do I Feed My Baby: A Step-by-Step Guide to Solids的作者.她认为: “鳄梨富含不饱和脂肪.实际上,鳄梨中所含的脂肪的成分与母乳的脂肪成分类似.”
不放心你的孩子吃这种高脂肪食物?其实大可不必担心. “不饱和脂肪是一种健康的脂肪,对婴儿的大脑发育很有必要.”儿科医师Ari Brown说道.Ari同时也是Baby 411: Clear Answers and Smart Advice for Your Baby's First Year的合著者之一.
饮食建议:Cooper建议,可以把捣碎的鳄梨和其他食物,比如奶油干酪,苹果或者鱼罐头一起食用.当孩子逐渐长大,可以去托儿所的时候,不用给他带饼干,让他拿上一个鳄梨就够了. “鳄梨可以在室温下保存放置,你可以切片吃,也可以把它洒在吐司上.”Cooper说道.

Meat
Many of us don't think of meat as a typical baby food, but it's one of Brown's top choices. "Meat is a great source of zinc and iron," she explains.
Serving idea:_Cook stew! "Stew is the ideal baby food – easy to make, easy to chew, and endless in its variety," says Matthew Amster-Burton, author of_Hungry Monkey: A Food-Loving Father's Quest to Raise an Adventurous Eater. Experiment with adding different veggies and seasonings, such as ginger and parsley.
And the best part? Tough, cheap meats (like chuck) work best, says Amster- Burton, whose own family dines on stew almost weekly. Just be sure to cook the stew long enough for the meat to turn scrumptious and soft so it shreds into tiny pieces.
肉类食物
可能我们当中的许多人都不觉得肉类是一种典型的婴儿食物,但它的确是Brown的首选之一。对于她的选择,她解释道:“肉类是锌和铁的重要来源之一。”
饮食建议:当然是炖肉!“炖肉是理想的婴儿食物-容易做,方便儿童咀嚼,且做法多样。”Hungry Monkey: A Food-Loving Father's Quest to Raise an Adventurous Eater的作者Matthew Amster-Burton说道。当然你也可以试着加一些蔬菜和调料,比如姜和西芹。
你知道哪部分的肉最好吃么?Amster-Burton认为,便宜又不好嚼的肉(例如牛颈肉)的味道最好。她家几乎每周都炖肉。但是有一点要注意,炖肉的时间要足够长以确保入味。同时,经过长时间的炖煮,肉会变成小块,方便婴儿食用

Prunes
Prunes have lots of fiber and can help relieveconstipation– which, notes Brown, your baby may experience after youintroduce solids.
_Serving idea:_Puree prunes and serve them straight or mixed with other foods, such as cereal or applesauce, for a naturally sweet treat. If your baby is badly constipated, Brown advises adding a teaspoon or two of prune juice to formula or expressed breast milk.
西梅
西梅富含纤维素。Brown提醒各位母亲,当婴儿开始吃固体食物时,有可能会便秘,而西梅可以缓解婴儿便秘的症状。
饮食建议:西梅既可以捣成泥直接食用。也可以同麦片或者苹果酱等一起食用,都不失其本身的口味。如果你的婴儿便秘很严重,Brown建议可以在配方奶或母乳中加入1-2勺西梅汁。

Mandarin oranges
High in vitamin C and antioxidants, mandarin oranges are a supremefinger food. "Babies really love the flavor," says Hosenfeld.
_Serving idea:_This is a particularly easy one to prepare – just cut the segments into bite-size pieces and serve. You can buy mandarin oranges fresh or canned, but make sure the canned version is packed in water – not syrup, which contains added sugar.
蜜橘
蜜橘富含维生素C和抗氧化剂,是一种极好的小点心。“婴儿们很喜欢蜜橘的味道。”Hosenfeld说道。
饮食建议:蜜橘其实很好准备,只需要把它切成一口大小的小块。新鲜的蜜橘或者罐头装 也可以。但是如果买罐头装的,一定要确定罐头里的液体是水,而不是糖汁。因为糖汁对于婴儿来说含糖量太多了。


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