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150 Mon An Ngon Cho Be PDF
150 Mon An Ngon Cho Be PDF
MN M NtlN
CB
1 NGOt il PHAU QUOC BAO .
MC LC
PHN I MN NGON CHO B T 4-6 THNG
Bt, nc cho gip b mau ln cn v gip tiu ha sa nhanh hon, ng thi cng
tp dn cho b quen cc thc n cng d cai sa (b b) sau ny. Ngay t thng th t,
c th b c cc men cn thit tiu ha cht bt trong bt sa v cho. Ring bt
u phi 6 thng tr ln mi tiu ha c, v th khng c lm dng. Sa vn l thc
n chnh ca b trong giai on ny. B 4 thng n 2-3 mung bt, b 5-6 thng n 4-5
mung bt l nhiu. Nn thm m, du vo bt.
T thng th 5, c th cho b n thm rau: c rt, khoai b, rau mung, rau dn, u...
nu nh, dng nc pha sa ri dn dn cho n c xc tn nhuyn, thm cht mui hoc
sa, ng. T thng th 6 cho thm tht vo hm vi rau ci, mi ngy cho b n mt vi
mung, tun n 3-4 ln.
Cng trong thi gian ny, mi tun cho n thm trng, ch ly lng , 1 tun n 2 ln,
mi ln khong 1/3 n 1/2 lng trng. B cng c th n thm cam, chui... Nu b b
sa b t nh th c th cho b ung nc cam, chanh t trong thng v b cn c b
sung sinh t c.
Ngoi ra cn c loi thc phm dng ht dnh cho la tui mc rng: bnh biscuit
c b sung vitamin, calcium, DHA... tha mn nhu cu thch nhai, cn ca b.
Dng bt
1. Loi khng cn b sung thm. Cng thc hon chnh: Thnh phn dinh dng y
4 nhm m, bo, bt ng, vitamin v khong cht; ch cn pha vi nc m theo
2. Loi cn b sung thm: Cng thc cha hon chnh: cn pha thm rau, m; nhm
ny c ch bin t cc ng cc. Mc ch ca nh sn xut l gip ngi chm sc
linh ng thay i khu v cho b bng cch b sung rau, m theo mun.
Dng st (paste)
Yu cu dinh dng
D phn loi theo cch no th thc n dm cng nghip cng phi tun theo cc quy
nh ca T chc Y t Th gii v T chc Long nng Lin Hip Quc (WHO/ FAO Codex
stand 74-1981) l y thnh phn cn thit v bo m cht lng.
Gi tr dinh dng ca thc n dm phi cao, thnh phn v c tnh dinh dng cn
i cng vi sa m cung cp y cht dinh dng cho tr. Trong c bit quan
tm n m v st.
Trong thc phm cho b di 3 tui khng b sung mui, ch c mui t Nguyn liu.
T vn chn la
- Nn chn mua thc phm chbin sn ti cc siu th, ca hng, nhng tim tp ha
bo qun sn phm tt, ni t sn phm kh ro, sch s. Nhit phng va phi, khng
qu nng, khng c nh sng mt tri chiu trc tip vo sn phm; cc sn phm khng
xp chng ln nhau qu nhiu. Lu khng mua thc phm cc ni by bn chung vi
cc sn phm khc loi nh x phng, bt git, m phm, ha cht. Nn chn nhng sn
phm c bao b mi v cn nguyn vn, khng b rch, c in cc hng dn r rng; khng
bm bi, mc m...
- Nn chn mua nhng thc phm c nhn hiu quen thuc, uy tn, c ngi tiu
dng chp nhn rng ri.
- Quan tm n cc thng tin trn bao b, chn nhng thc phm ghi bng ting Vit
vi ch nh: Dnh cho b la tui n dm, Giai on tp lt, Giai on tp ngi,
Thch hp vi b t 4 thng tr ln; c hng dn cch s dng c th, r rng nh: Mi
ba n my mung, ngy my ba, nng lng cung cp tng ng v.v...
- Nn chn loi khng cha ph gia thc phm, khng cha cht bo qun, hng
tng hp, mu tng hp, khng thm mui...
Thun li.
- Thnh phn dinh dng, nng lng c tnh ton sn, m bo cung cp y
cc cht dinh dng cho b nu pha ng cch.
Kh khn
Ch sa dnh cho b
Cc chuyn gia dinh dng khuyn co, bn nn nui b hon ton bng sa m trong
vng 6 thng u i. Nu mun b sung thm sa ngoi, bn nn chn sa cng thc. y
l loi sa c cc thnh phn dinh dng tong ong vi sa m nn b d hp thu v t
xy ra qu trnh d ng sa.
1. Bt go
2. Khoai ty
3. C rt
Bng ci xanh l ngun thc phm cung cp rt nhim vitamin cn thit cho c th.
Luc chn bng ci xanh v khoai ty, sau nghin nhuyn thnh mt hn hp mn c v
ngt nh b yu thch.
5. Qu nur
6. To
7. Chui
Chui chn c gi tr dinh dng cao. Bn c th nghin tht nhuyn chui v cho tr
dng m khng phi mt nhiu thi gian ch bin (c th thm vo mt t sa m hay sa
cng thc st).
8 . L
9. u
10 . X o i
Xoi cung cp nhiu khong cht v vitamin rt tt cho c th. Xoi c v ngt, hng
thm, ch cn b v l c th cho b n c.
1 1 . K h o a i lang
12 . B ng
C c m n d n h cho b
1. H o a q u n g h i n n h u y n
Nguyn liu
C h bin
Lu
- Thi gian ch bin: 8 pht (cho mn to) v 3" 4 pht (cho mn l).
- Bo qun: ng lnh.
2 . R a u c n g h i n n h u y n
Nguyn liu
Lu
Khng nn dng my xay sinh t xay khoai ty hay khoai lang v chng rt do v
dnh. Nn nghin cc loi khoai bng ry.
- Bo qun: ng lnh.
Nguyn liu
- 1 tha bt ng cc.
Ch bin
- Bo qun: ng lnh.
Nguyn liu
- 1 tha bt ng cc.
Ch bin
- Bo qun: ng lnh.
Da ty
Cho bng ci xanh vo ni, nu cho n khi tht mm (khong 10 pht). Sau em
xay hoc nghin nhuyn, c th trn thm khoai ty nghin nhuyn hoc bt ng cc.
B xanh
B ng
Khoai lang
Ra khoai lang tht sch, ro nc ri nng hoc luc chn. Lt b v ly phn tht
nghin nhuyn vi 1-2 mung sa m hoc sa cng thc.
Cc yu t dinh dng
1. o
Nguyn liu: 1 qu o
Sut: 2 phn n.
2 . D ira h u
Cch lm: Da hu xt nh, b ht, cho vo bt, y li v hp 3-5 pht, sau xay
nhuyn ri lc qua ry.
3. M n
Sut: 2 phn n.
4 . M r v L
Sut: 12 phn n.
5 . M r kh , o v m n
Cch lm: Cho 50g hoa qu vo nc lnh, un SI, un tip trong 10 pht. ro, b
ht, xay nhuyn, thm nc luc ca chnh n nu cn cho c, lc qua ry. Nu cn
c th trn thm sa hoc bt.
Sut: 2 phn n
Sut: 2 phn n.
Cch lm: Dng 1/4 qu kiwi xay nhuyn, lc qua ry loi b ht en. Nghin
nhuyn chui ri trn ln vi kiwi. Cho tr n ngay sau khi lm.
Sut: 1 phn n.
Cch lm: 1/4 qu to, gt v, b ht, thi nh; 1/4 qu chui, b v, thi mng; 1 tha
nc cam vt. Hp to trong khong 10 pht, sau xay nhuyn cng chui v nc cam.
n ngay sau khi lm.
Sut: 1 phn n.
9. o, to v l
Sut: 7 phn n.
Cch lm: 25g m kh, o kh, mn kh. 1/2 qu to, 1/2 qu l, gt v, b ht, li,
thi nh hoc 2 qu m ti gt v, b ht. Cho nc si v ton b hoa qu vo ni, un
SI trong khong 8 pht. Lm ro hoa qu, gi li nc nu cn. Xay nhuyn ri lc qua
ry.
Sut: 6 phn n.
II. CC MN BT CHO B
1. Bt tu h - B xanh
(Cung cp 122,5 calo)
Nguyn liu
Cch lm
2. Bt trng - C rt
Nguyn liu
Cch lm
3. Bt trng SU su
Nguyn liu
Cch lm
Su su nu mm tn nhuyn.
Lng trng g nh u.
4. Bt gan ln - Ci xanh
Nguyn liu
Bt go og
Gan ln 20g
Rau ci xanh 20g
Nc 200m l
Cch lm
Bt go og
Tht g I5g
B I5g
Khoai ty I5g
Cch lm
6. Bt lng trng g - u ph
Nguyn liu
Bt go 20g
u ph 30g
Du 5g
Nc 200m l
Cch lm
Cho u ph vo nc si luc trong 1 pht, ro, nghin nhuyn, sau cho lng
trng vo o u.
7. Bt u ph - B xanh
Nguyn liu
Bt go og
u ph 30g
B xanh 30g
ng 2g
Du 5g
Nc 200m l
Cch lm
8. Bt trng - c rt
Bt go og
C rt 20g
Du 5g
Nc 200ml
Cch lm
Trng g: nh u lng .
9. Bt o
Nguyn liu
o chn 1 qu
Nc, ng trng va
Cch lm
10. o, to, l
Nguyn liu
Nc, ng trng va .
Cch lm
To, o, l ra sch, gt v, b ht, thi nh. Cho vo ni un si vi ooml nc,
nh la trong khong 8 pht. Thm o v l vo, un si thm 3 - 4 pht na. Xay nhuyn
v lc qua ry, thm cht ng cho va n l c.
11. Bt c rt, to
Nguyn liu
C rt 75g
To 50g
Mt ong va
Cch lm
To tu 50g
Mt ong va
Cch lm
Khoai lang v to ra sch, gt v, thi vn, luc chn mm, ngui ri xay nhuyn,
lc b x, thm mt cht mt ong, trn u l c.
Cch lm
Ra sch chui, b v. ct chui thnh ming nh, xay nhuyn, thm ng trng, cho
my git nc chanh vo trn u, vo bt con l c th n c.
14- Bt to
Nguyn liu
To oog
ng trng 20g
Cch lm
Ra sch to, cho vo ni. Thm nc un 15 - 20 pht cho n khi to chn nh.
C rt 40g
C ci trng 40g
Khoai ty 40g
Cch lm
C rt, c ci trng, khoai ty ra sch, thi nh. Cho nc vo ni ri cho ton b rau
vo un n khi rau nh. Vt ra xay nhuyn ri lc qua ry, thm ng hoc mui tinh
va l c.
16. C rt - u H Lan
Nguyn liu
C rt 20 og
u H Lan 40g
Cch lm
Khoai ty oog
C chua 1 qu
Cch lm
Khoai ty ra tht sch, loi b nhng chm en (nu c), cho I20ml nc vo un cho
chn nh ri nghin nhuyn.
18. Nc da hu
Nguyn liu
Rut da hu oog
ng trng og
Cch lm
Cho rut da hu vo bt, dng tha dm nt, lc ly nc. Cho thm cht ng trng
vo, khuy u l c.
Cam (qut) ti
ng trng, nc m va .
Cch lm
Ra sch cam, qut, b thnh hai na, cho vo my xay sinh t p ly nc, cho thm
cht nc m v ng trng khuy u.
20. Nc c chua
Nguyn liu
C chua toi
ng trng v nc m va .
Cch lm
21. Nc rau dn
Nguyn liu
Rau d n o o g
M ui tinh mt t
Nc o o m l
Cch lm
t ni ln bp, un nc si, cho rau dn vo, thm cht mui tinh, un khong 5- 6
pht, b t la om tip 10 pht, lc b xc rau v nc cn l c.
M ui tinh mt t
Nc oom l.
Cch lm
Ra sch rau mung, thi vn. Cho nc vo un si, cho rau mung vo, thm mui
tinh, un 5 - 6 pht, tt la, ninh thm 10 pht, nc ra l c th ung.
PHNII
MN NGON CHO B T - 9
THNG TUI
I. CC MN BT CHO B
I. Bt sa - b
Nguyn liu
Du 5g (1 mung c ph)
ng og (2 mung c ph)
Nc 200m l (lung 1 chn)
Cch lm
Nguyn liu
Du o g (2 mung c ph)
Cch lm
3. Bt gan - rau dn
(Mt chn cho 204 calo)
Nguyn liu
Bt go 20g (4 mung canh gt)
Du o g (2 mung c ph)
Cch lm
Gan heo hoc g nghin nt. Gan chn, rau vo nu si ln, cho bt ha tan vo
khuy chn, xc bt ra chn, thm 2 mung c ph du trn u, nm nc mm hoc mui
i-t. Nm nht.
4. Bt c - rau mung
Nguyn liu
Du n og (2 mung c ph)
Cch lm
5. Bt c - mng ti
(Mt chn cho 192 calo)
Nguyn liu
Du n og (2 mung c ph)
Nc 200m l
Cch lm
Bt go ha tan vi cht nc
6. Bt trng - c rt
(Mt chn cho 205 calo)
Nguyn liu
Cch lm
C rt gt v, nu mm, tn nhuyn. nh u lng trng g. Cho c rt, trng vo
ni, thm nc mm cho va n, thm lng nc. Bc ln bp khuy u tay, n khi
bt chn cho ra chn, thm 1 mung c ph du n trn u. Nm nht.
7. Bt trng - rau dn
(Mt chn cho 203 calo)
Nguyn liu
Cch lm
8. Bt tm - rau ci ngt
(Mt chn cho 198 cao)
Nguyn liu
Du n og (2 mung c ph)
Bt go ha tan vi mt t nc.
9. Bt tht b - c chua
(Mt chn cho 2ocalo)
Nguyn liu
Du n og (2 mung c ph)
Cch lm
C chua b ht bm nhuyn.
Ha tan bt vi t nc.
Nu chn tht vi phn nc cn li, cho c chua, bt, nm t nc mm, khuy cho
chn bt. Cho bt ra chn, thm 2 mung c ph du n trn u. Nm nht.
10. Bt tu h - b
(Mt chn cho 208 calo)
Nguyn liu
Du n og (2 mung c ph)
Cch lm
B gt v, ct ming, nu mm ri tn nhuyn.
11. Bt Risolac - bp ci
(Mt chn cho 2 15 calo)
Nguyn liu
Du n 5g (1 mung c ph)
Cch lm
Cho 4 mung canh y bt risolac vo chn bp ci chn quy u, cho thm 1 mung
c ph du n. C th nm ngt hay mn ty khu v tr.
13. u h tri c
Nguyn liu
Cch lm
14. u h
Nguyn liu
Cch lm
Cch lm
Cch lm
Cch lm
Cch lm
Cc mn nghin n gin
1. o
2. B
4. B xanh
5. B ng
6. Khoai lang
Ra khoai lang tht sch, ro nc ri luc chn. Sau bn ly phn tht khoai
nghin nhuyn vi 1-2 tha sa m hay sa cng thc ( c pha). Ngoi ra, bn c th
cho thm mt cht to, o xay nhuyn v cho b thng thc.
Cc mn nghin hn hp
1. X o i v chui
2. B o v chui hoc u
3. Da hu v du ty
4. Chui v du ty
I. HIU BIT CH U NG
Ch n ca b
B m nhiu ln (t nht 3-4 ln trong ngy).
Thi k ny c khi b ham choi hon ham n (bing n sinh l), bn ng qu cng
thng, la mng, p b..., Cch lm ny khng c tc dng m cn lm b s thc n ko di.
Bn hy bnh tnh ch i, ri tnh trng s qua.
Thng thng cho c t nng lng hon bt c, tuy nhin c th cho b n thay i
theo khu v.
Tui ny b cng thch "lm ngi ln". B s thch th hon nu c ngi chung bn
n vi gia nh v nm thc n ca ngi ln: vi mung canh, ming ch m, nhai vi
ht com...
I. Cho sa u xanh
Thnh phn
Nc 200m l (1 chn)
Cch lm
V2 lng trng g
Tht nc 20g
Nc 200m l (1 chn)
Cch lm
1 chn cho, 30g tim g (hoc heo, b), 30g u xanh, 1 tha c ph du n, nc mm,
hnh ng.
Cch lm
4. Sp u ph rau ngt
N guyn liu
Cch lm
5. Cho g - nm rm
N guyn liu
G o 2 0 g (2 m ung canh y)
G nc 3 0 g (2 m ung canh)
N m ro m 3 0 g ( 4 - 5 ci)
D u n o g (2 m ung c ph)
N c 2 5 0 m l (y 1 chn)
N c m m i-t h oc m u i i-t
Cch lm
7. Cho C ln - u H Lan
Nguyn liu
Nc 250m l (1 chn y)
Cch lm
Cch lm
Cho gan v khoai tn vo cho chn, cho si li trong 2-3 pht. Nm nht.
9. Cho ct ln - ci trng
Nguyn liu
Du n og (2 mung c ph du n)
Nc 250m l (1 chn y)
Cch lm
Ci bc tho xt nhuyn.
Cho ct heo v ci vo cho chn, cho si li 2-3 pht. Cho thm hnh ng nu b
thch.
Du n: 1 mung canh
Cch c h bin
Du n: 1 mung canh
Cch c h bin
12. Cho u h, c rt
Nguyn liu
C rt (bm nhuyn): 1 mung canh
Du n: 1 mung canh
Cch ch bin
Du n: 1 mung canh
Cch ch bin
- Cho hnh v rau thm bm nhuyn vo khuy u n khi cho snh thm l
c.
- Bm nhuyn rau, c.
- Cho c v rau vo xo cng cht nc mm, cho cho ninh sn vo khuy u tay.
- Cho hnh hoa, th l, mi tu bm nhuyn vo khuy n khi cho chn nh, snh
nhuyn l c.
18. Cho ln
Mua lon cn sng, cho mui, dm vo tut sch nht, cho vo luc, sau g ly tht
(lu b xong sng ca lon).
Cho lon cng vi rau ngt (hoc rau mung, rau ci, cc loi ci) vo xay nhuyn.
Phi thom hnh, du n. Cho lcm v rau xay vo cng mt cht nc mm.
20. Cho tm b
Nguyn liu
Go 20g (2 mung sp y)
Nc 250m l (1 y chn)
N c m m hoc m ui i-t
Ch bin
Tr ng g 1 qu
C ua tht x 2 0 g (1 m ung sp y)
D u n o g (2 m ung c ph)
N c 2 5 0 m l ( 1 chn y)
Ch bin
K h oai t y 1 c v a (i5 0 g )
B 1 khc nh (30 g)
C i b xi 2 0 g
Ph m ai u b 1 m ing
S a chua 1 h
Ch bin
25 g go
40g l ci b xi
og du gc
250ml nc
Thc hin
Nguyn liu
Du n: 2 tha c ph.
Thc hin
Du n: 2 tha c ph.
Nc: 200m l.
Thc hin
Cho tht cua vo ni nc, nu cho si. Tip n cho rau mng toi v bt go vo ni,
khuy u. Sau un hn hp trn cho si li, tt bp. Ch cho ngui bt mi nm du
n (thm mt cht mui i-t nu cn) v cho b thng thc.
Cua: oog
Go t: I50g
Go np: 30g
Thc hin
Cui cng cho rau mung vo ni, un si. Tt bp, nm du n v mui vo bt cho,
ch cho ngui bt v cho b thng thc.
Thc hin
Tht heo ha trc vi t nc cho tan, un si, sau cho ht sen hp chn vo.
28. Sp g v c rt
Thnh phn
Vi c hnh ty nh xt nh
350g c rt ct lt
I25g ln g 1 qu to nh b li.
Cch lm
29. Sp c hi
Thnh phn
I25g c hi phi l
oml nc cam
40g phomat mi vn
1 vin b
Sa
Cch lm
III. MN QU CHO B
Nc p m, qu l; hn hp khoai lang, qu o... giu vitam in A, C; rt tt cho h
tiu ha ca b.
1. Nc p c rt, to
Cng dng
Nguyn liu
Thc hin
Vi qu chui chn
Vi qu o
Vi cc nh du ty.
Thc hin
3. Hn hp khoai lang, qu o
Nguyn liu
1 qu o chn
1 c khoai lang
Thc hin
- Khoai lang hp chn thi thnh khoanh nh, dng tha tn nhuyn vo hn hp
o. o v khoai lang c th ra nhiu nc, v th hn hp s cha nhiu nc. C th
cht b mt cht nc ri trn u hn hp thnh dng st l c.
4. Nc p m v qu l
Nguyn liu
1 ming l nh
Thc hin
Lu
Vic gt v qu m s kh khn v khi gt, lp tht bn trong thng b dnh vo v.
Bn nn hp chn qu m trc khi gt, sau dng tha dm nhuyn qu m c tn
nhuyn, lp v dai t qu m s b loi b mt cch t nhin. K thut loi b v cn c
p dng vi qu c chua hoc mt s loi qu khc.
5. Hn hp qu b, kiwi
Nguyn liu
1 ming b chn
1 qu kiwi chn.
Thc hin
- Dng tha tn nhuyn kiwi vi b cho n khi hn hp mm, mn. C th thm cht
sa m hoc sa cng thc (loi b thng dng) hn hp tng thm thm ngon.
Nu hn hp cha mn, c th dng my xay sinh t xay nhuyn.
6. Hn hp c rt v to
Nguyn liu
1 ming to
V2 c c rt
2 tha c ph nc p to.
Thc hin
7. Hn hp qu b, khoai lang
Nguyn liu
1 phn qu b.
Thc hin
Khoai lang gt v, ra sch, ct thnh nhng ming nh. Cho khoai lang vo ni vi
mt t nc, un cho n khi khoai chn mm.
Sau khi khoai lang ngui, dm nhuyn khoai lang v trn ln vi phn tht b. Thm
cht nc lc hoc sa cng thc vo hn hp.
8. Sp to l
Thnh phn
Nc p to hoc nc lc
Cch lm
9. Sp rau c
Thnh phn
200g c rt gt v xt ming
Cch lm
Hp chn mm hn hp (khong 20 pht)
10. Sp rau hn hp
Thnh phn
I5gb
375ml nc
50g ht u H Lan
Cch lm
11. Hn hp hoa qu
Thnh phn
V4 qu b
Cch lm
I. HI BIT CHUNG
N u i tr t 12 - 24 thng tui
Lc ny con ca bn thi ni v lm chm bit i, b vn tng trng nhanh, hot
ng sut ngy, do vy cn rt nhiu nng lng.
C h n ca b
Sa m vn rt cn cho b (cung cp 20-30% nhu cu nng lng trong ngy).
Tui ny b li d b bnh lt vt v khng th m truyn cho con sau khi sinh ra v khi
b c b m gim hn. Thng cc b c khong 4 ngy n c li c 1 ngy n km
v bnh.
- Tip tc cho b b m n 2 tui hoc cho ung thm 1-3 ly sa hay n sa chua mi
ngy thm nng lng cho b. Nu khng c iu kin th c th thay bng sa u
nnh, bnh, chui, khoai, ch u... 2-3 ln mi ngy.
II. CC MN N CHO B
Nc 200m l
Cch lm
Nc 200m l (1 chn)
Cch lm
Nc 200m l (1 chn)
un nc si, cho khoai mn bm nhuyn vo nu chn. cn m cho bt v sa vo
trn u, sau cng cho du n vo
Nc 200m l (1 chn)
Cch lm
Du o g (2 mung c ph)
Cch lm
Go vo sch, cho vo ni nc, nu nh thnh cho. Tht heo bm nhuyn. Rau mung
xt nhuyn.
Tht heo xo vi 1 mung c ph du cho vo cho, sau cho rau mung vo. Nu cho
chn tht, rau nm nm va n. Cho cho ra chn, thm 2 mung c ph du n trn u.
6. Cho tht b
(Mt chn y cho 246 calo)
Nguyn liu
Cch lm
7. Cho c c rt
(Mt chn y cho 233 calo)
Du o g (2 mung c ph)
Nc mm, hnh...
Cch lm
Nguyn liu
Du 5g (1 mung c ph)
Nc mm, hnh...
Cch lm
C chua ct ht lu tht nh, khi cho nu nh cho c chua vo, sau thm trng,
o u, nm va n, hnh vo bc xung, thm 2 mung c ph du n.
9. Cho ln
(Mt chn y cho 23ycalo)
Nguyn liu
Du o g (2 mung c ph)
Nc mm, hnh...
Cch lm
Nguyn liu
Du o g (2 mung c ph)
Nc mm, hnh...
Cch lm
Go vo sch, cho vo xoong, thm nc, nu nh thnh cho. Tht ch bm nh. Rau
mng ti ra sch, ct nh. Tht ch xo vi 1 mung c ph du, hnh. Cho chn nh cho
rau vo, si li cho chn rau.
Nguyn liu
Du o g (2 mung c ph)
Cch lm
Go vo sch, cho vo xoong, thm nc, nu nh thnh cho. Gan ra sch ct nh,
p cht nc mm. C chua b ht, ct ht lu. Bc cho phi 1 mung c ph du, hnh
cho thom, cho gan, c chua vo xo qua. Cho gan, c chua chn nh, nm li va n, cho
hnh vo, trt ra chn, thm 1 mung c ph du n.
Nguyn liu
Du 5g (1 mung c ph)
Nc mm, hnh...
Cch lm
Cho u h vo, nm va n. Khi si li, cho hnh trt ra chn, thm 1 mung c ph
du n.
Nguyn liu
Nc mm, hnh...
Cch lm
Nguyn liu
Du o g (2 mung c ph)
Nc mm, hnh...
Cch lm
Phi hnh, xo tht cua ri cho vo cho, nm va n, thm hnh ng bc xung. Trt ra
chn, thm 1 mung c ph du n.
Nguyn liu
Cch lm
N guyn liu
Du og (2 mung c ph)
Cch lm
Go vo sch nu cho.
Phi hnh, cho tht g vo xo, nm rom thm cht nc mm hoc mui i-t. Cho nu
chn nh th cho tht g v nm rom vo, nu si ln v nm li va n, thm hnh ng. Bc
xung, thm 1 mung c ph du n.
17. G nu u
N guyn liu
50g c rt
50g u trng
50ml sa toi
1 qu c chua
1 tha c ph du n
1/2 tha c ph bt bp
Thc hin
Bc cho du nng, phi thm hnh ti, xo chn tht g. Cho c rt, u, c chua vo
o tip ri cho sa ti vo un liu riu, nu thy cn c th cho thm nc. Cui cng pha
bt bp vi mt t nc ri khuy u cho nc xt g sn st.
10 og xc xch
50g u bo
ooml sa ti
ogb
Thc hin
u bo luc chn mm, vt ra ro nc, dng dao p hoi dp cho b d n. Xc xch
ct ht lu.
Cho b vo cho nng, xo nui, u, xc xch v cho vvhipping cream, sa ti, mui
vo un liu riu, n khi tt c tht mm l c.
PHNV
MN NGON CHO B T 1 TUI
TR LN
I. Tm xa m nm linh chi
Nguyn liu
200g tm
2 lng trng g
50g bt chin x
1 tha c ph ht nm
V4 tha c ph ht tiu
ooml du n.
Tm bc v, bm nhuyn hoc xay nh, p vi ht nm, tiu trong 10 pht. Lng
trng cho vo bt, nh tan. Nm linh chi ct b gc, ra sch, ro. Dng tm xay bc
vo nhng cy nm, nn thnh hnh i g, nhng vo lng trng ri ln qua bt chin
x.
2. B ao nhi tm
Nguyn liu
200g tm
1 qu b ao nh
1 tha c ph ht nm
V2 tha c ph ng
Va tha c ph tiu.
Thc hin
- Tm bc v, bm hoc xay nhuyn, trn u vi tht xay, ht nm, ng, tiu, nhi
cho do qunh, vin thnh nhng vin nh. B ao ra sch, ct khc khong 4cm, dng
tha c ph mc b rut ( li mt t rut bn di lm cha tm). Dng tha cho tm
xay vo, xp b vo ch, hp khong 15 pht l chn. Ly ra by ln a. Dng khi cn m
nng s ngon hon.
3. Xi bc tm chin gin
Nguyn liu
200g np hng
I50g tm
1 tha c ph ht nm
1 tha c ph ng
Va tha c ph tiu
Thc hin
4. M spaghetti xt tm
Nguyn liu
I50g tm s
I50g m spaghetti
V2 tha c ph hnh bm
V2 tha c ph ht nm
V2 tha c ph ng 1 tha c ph du n.
Xt c chua
Thc hin
1 c hnh ty bc v, bm nh
1 tha c ph ng bm nhuyn
Gia v: du n, mui, ht nm
Cch lm
- Ln bnh qua bt m ri th vo cho chin vng mt, vt ra cho vo giy thm du.
6. B xanh st tht, nm
Nguyn liu
50g tht bm
200g b xanh
200g nm rom
20g c rt
5 c hnh tm, 1 tha c ph ht nm, 1/2 tha c ph tiu, 1 tha c ph bt nng, 1 tha
c ph du n.
Thc hin
C rt ra sch, gt v, xt ht lu.
Phi thm u hnh l, cho tht, nm, c rt, hnh tm thi lt vo xo chn.
Tt bp, ri ln b hp.
7. Nui xo tht b
Nguyn liu
I50g nui
Cch lm
- Trn tht b vi hnh ty, ti, c rt, ng, bt bnh m kh, mui, ng, vin thnh
15 vin nh.
- Nui luc chn, vt ra, xc vi b cho thm, trt ra t hay a su lng, cho tht b v
nc sp ln, rc t ng cho p.
I. GIP B N NGOAN
M t ngir. m ph n nn: B nh ti khng c cm gic thm n. Ti p h i
lm th n o?.
Khuyn khch b n ngoan bng cch tng cht lng ba chnh v ba ph v chc
chn rng b khng ung no sa hay nc qu gia cc ba n. Nu gi n c thit lp,
con i s khin b ngon ming.
Lm th no b thch n mi.?
L m sao b thch n ra u ?
C rt nhiu mo trn rau vo thc n hng ngy. Rau nghin nhuyn (bm nh)
thm vo sp, m ng, cho, bnh nng t lm.
L m sa o b it b n h n ding c h t?
Bn c th ghi chp thc on n hng ngy cho b, chng hn, nu trong ngy, b n
nhiu thc phm cha tinh bt m t ng ti cc mn cha protein nh tht, c... bn nn
nhanh chng iu chnh ch dinh dng cho b. C th tng cng thc n giu protein
tin dng nh ph mai, sa chua.
C n n ch o b t ca n h I - t v o bt, ch o c a b ?
Khng nn. I-t khng ch cha trong mui i-t m cn c trong cc thc phm khc
nh tm, cua, c bin toi cc loi, trng c, mc, lon, trng g, gan heo, tht b...
Ngoi ra, thnh phn i-t cng cha trong cc loi thc n c ngun gc t thc vt
nh rong, to bin, rau cu, ph tai, bt m, m si, u phng, ti, rau xanh, ci bp...
Cc m mun b sung i-t cho b khng nht thit phi nm bt canh i-t vo cho/bt
ca b. Cc m nn b sung i-t cho b t ngun thc n giu i-t.
C n n ch o n & c m m v o b t, ch o c a b ?
C n n ch o m c h n h v o bt, ch o c a b ?
L u :
H L O s c n iL V
BOOKMR
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PHN I NHNG IU CN BIT KHI NUI TR
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PHN I NHNG IU CN BIT KHI NUI TR
I. NHNG IU CN BlT k h i n u i c o n b n g s a m
Sa m l thc n khng th thay th cho tr so* sinh. Sa m cung cp y v cn
i cc cht dinh dng b pht trin ton din c v th cht v tr tu, ng thi cn
gip c th b tng sc khng. T chc Y t th gii khng nh: Nu tt c tr s
sinh u c b m, th gii ny c th cu sng trn 1,5 triu tr em mi nm. Nui
con bng sa m gip bn to c s rng buc v gn b vi b. S gn gi gia m v b
l iu rt cn thit vi tr mi sinh.
Nhu cu ca tng tr khc nhau, chnh lch cng kh ln, song tng lng n mi
ngy cng khng c vt qu oooml. Nu oooml m tr vn khng no th cn phi cho
n thc n b sung, hoc cho n b sung cc thc n khc nhng vn cha .
Tr khng chu n sa bt
n sa bt gy tc i tin
DHAvAA:
DHA l loi acid fatty a nguyn khng bo ha, c gi l vua trong hng acid
atty tt cho no. AA cng l mt loi acid fatty a nguyn khng bo ha. Chng u l
cht dinh dng cn thit cho s pht trin th cht cho tr.
DHA gip thc y s pht trin vng mc th gic v h thng thn kinh trung khu
no tr. i vi nhng tr thng, sa m v sa bt dng cho tr em u c cha acid
fatty.
Nhng acid fatty ny s sinh ra DHA, v th khng cn phi b sung thm DHA b tr
na. Cc bc s dinh dng kin ngh, cc b m khi mang thai hoc cho con b cn n
nhiu loi c bin nc su (nh c hi, c tuyt). Nh vy, hm lng DHA trong sa m
s rt di do.
i vi tr sinh thiu thng, cc kh quan ca chng vn cha pht trin hon thin
nn trong c th kh m c DHA. Hon na, nng DHA trong sa pha cho tr thiu
thng li kh cao, lng khong cht v vitamin b tr khc vi sa bt theo cng thc pha
ch chung.
Khun latic:
Nu tr i tin bnh thng, c ngha l nhm khun hu ch bnh thng. Ngc li,
c th cn nhc v thay th loi sa bt tng loi khun c ch ny.
ng long Oligo:
CHNG II
VAI TR CA CHT DINH DNG i VI c
TH
I. VAI TR CA CHT DINH DNG i VI c TH
1. Cht bt ng (Carbon hydrates)
2. Cht bo
3. Cht m (Protein)
- Km: Gip mau lnh cc vt thng, c bit cn thit cho qu trnh tng hp
protein, ng ngha vi qu trnh tng trng.
- Vitamin nhm B (Bi, B2, PP): Gip c th to nng lng t thc n, bo v da, cc
dy thn kinh v ng tiu ha.
6 . Nc
c. Nhm thc n Bo v: Gm cc loi rau, tri cy... cung cp sinh t, khong cht
gip b khe mnh, thng minh, thnh tai...
Go, bt go
Bt m, bnh m, m si
Bn tu, h tiu
Khoai lang
Khoai m
Khoai mn
ng
Bp, bobo
Du n cc loi
Nc ct da
u phng
Bt dinh dng
M n lin
Bnh ph...
C cc loi
Tm, cua, c
Tu h, chao, tong
Sa u nnh...
Nhm thc n Bo v
Rau mung
Rau ngt
B , c rt
C chua, c tm
Rau ci
Bp ci, x lch
Da leo
CHNGI
NUI TR T o - 4 THNG
- Tr cn c b m ngay trong gi u sau khi sinh.
- B b chm, su, lm m.
2. T P N CHO B N H T H NO
3 . M T S LO I TH C N D N H CHO T R T P N
N gu yn liu
ng trng: og
Cch lm :
Cho rut da hu vo bt, dng tha dm nt, lc ly nc. Cho thm cht ng trng
vo, khuy u l c.
Nc CAM (Q U T) Ti
N gu yn liu
ng trng, nc m va .
Cch lm
Ra sch cam, qut, b thnh hai na, cho vo my xay sinh t p ly nc, cho thm
cht nc m v ng trng vo khuy u.
N c C C H U A
N gu yn liu
C chua toi
ng trng v nc m va .
Cch lm
N c R A U D N
N g u y n liu
Nc: oom l
Mui tinh mt t
Cch lm
t ni ln bp, un nc si, cho rau dn vo, thm cht mui tinh, un khong 5 - 6
pht, bt la, un tip 10 pht, lc b xc rau v nc cn l c.
Nc RAU MUNG
N g u y n liu
Mui tinh
Nc: 100
Cch lm
Cho nc vo un si, cho rau mung vo, thm mui tinh, un 5 - 6 pht, tt la,
ninh thm 10 pht, nc ra ngui bt ri cho tr ung.
B T R A U C
Cc loi rau c nh rau ci, b , b xanh, c rt, rau mung... chn khong 50 - oog
tht toi non, ra sch, ngm qua nc mui ri thi vn. Cho na bt nc to vo ni
un si, b rau c vo un la to, si khong 6 - 7 pht th ngng, canh v rau vo my
xay nhuyn ri lc b x, thm cht mui hoc ng ri cho tr n.
N gu yn liu
Khoai ty: 10 og
C chua: 1 qu
Cch lm
Khoai ty ra tht sch, loi b nhng chm en (nu c), cho I20ml nc vo un cho
chn nh ri nghin nhuyn.
C R T - U H LA N
N gu yn liu
C rt: 200
u H Lan: 40
Cch lm
X P C R T, C C I, K H O A I T Y
N gu yn liu
C rt: 40
C ci trng: 40
Khoai ty: 40
C rt, c ci trng, khoai ty ra sch, thi nh. Cho nc vo ni ri cho ton b rau
vo un n khi rau nh. Vt ra xay nhuyn ri lc qua ry, thm ng hoc mui tinh
va .
BT CHUI T I U
N gu yn liu
Cch lm
Ra sch chui, b v. ct chui thnh ming nh, xay nhuyn, thm ng trng, cho
my git nc chanh vo trn u, vo bt con l c th n c.
BT TO
N gu yn liu
To : oog
ng trng: 20g
Cch lm
Ra sch to, cho vo ni. Thm nc, un 15 - 20 pht cho n khi to chn nh.
BT C RT, TO
N gu yn liu
C rt: 75g
To : 50g
Cch lm
BT TO - KH O A I LA N G
N guyn liu
To tu: 50g
Mt ong va .
Cch lm
Khoai lang v to ra sch, gt v, thi vn, luc chn mm, ngui ri xay nhuyn,
lc b x, thm cht mt ong, trn u l c.
BT O
N guyn liu
o chn 1 qu
Nc, ng trng va .
Cch lm
O, TO, L
N guyn liu
Nc, ng trng va .
Cch lm
BT S A - B
N guyn liu
Bt go: og
ng: og
Nc: 200ml
Cch lm
Cho bt ra bt, thm V2 tha c ph du, trn tht u, sau mi cho sa bt bo vo.
B n t 1/3 n 1 bt mi ngy.
BT TR N G - C RT
N guyn liu
Bt go: og
C rt: 20g
Du: 5g
Nc: 200ml
Cch lm
nh u lng trng g.
BT U PH - B XANH
N guyn liu
Bt go: og
u ph: 30g
B xanh: 30g
ng: 2g
Du: 5g
Nc: 200m l
C c h l m
u ph xay nhuyn.
BT LNG T R N G G - U P H
N g u y n li u
Bt go: 20g
u ph: 30g
Du n: 5g
Nc: 200m l
C c h l m
B T K H O A I TY, B , T H T G
N g u y n li u
Bt go: og
Tht g: I5g
B : I5g
C c h l m
B T GA N L N - CI X A N H
N g u y n li u
Bt go: og
Ganln: 20g
Nc: 200m l
C c h l m
2. Cch cho b n
- Cho tr n 2 ba sao cho thut tin vi sinh hot gia nh nhng nn ng gi gic.
V d: B m - bt ngt - b m - bt mn - b m.
Th 10 gi* 4 gi*
Th hai Bt sa - B Bt Tht - Mng toi
Th t Bt khoai ty tn vi sa Bt trng - C rt
Th nm Bt sa Bt tm - Rau dn
Th su Bt Risolac Bt tu h - B
Ghi ch: Cho tr b m nhiu ln theo nhu cu. n thm cc loi tri cy tn nhuyn
hoc ung cc loi nc tri cy.
BT S A - B
N g u y n liu
Cch lm
BT T H T - R A U NG T
N g u y n liu
Tht heo nc: 30g (2 mung canh)
Cch lm
Nu chn tht vi phn nc cn li, cho rau ngt v bt go ha tan vo, khuy u
n khi bt chn.
BT G A N - R A U D N
N g u y n liu
Cch lm
Gan chn, cho rau vo nu si ln, cho bt ha tan vo khuy chn, mc bt ra chn,
thm 2 mung c ph du trn u, nm nc mm hoc mui it. Nm nht.
BT C - R A U M U NG
N g u y n liu
Cch lm
BT C - M NG TI
N g u y n liu
Du n: og (2 mung c ph)
Nc: 200m l
Cch lm
BT TR N G - C RT
N g u y n liu
Cch lm
C rt gt v, nu mm, tn nhuyn.
BT T R N G - R A U D N
N g u y n liu
Cch lm
Trng g nh u lng .
BT TM - R A U C I NG T
N g u y n liu
Du n: og (2 mung c ph)
Cch lm
BT T H T B - C C H U A
N g u y n liu
Cch lm
Ha tan bt vi t nc
Nu chn tht vi phn nc cn li, cho c chua, bt vo, nm t nc mm, khuy cho
chn bt. Cho bt ra chn, thm 2 mung c ph du n, trn u. Nm nht.
BT T U H - B
N g u y n liu
Du n: og (2 mung c ph)
Cch lm
B : gt v, ct ming, nu mm ri tn nhuyn.
BT R ISO LA C - B P CI
Du n: 5g (1 mung c ph)
Cch lm
Cho 4 mung canh y bt risolac vo chn bp ci chn quy u v cho thm 1 mung
c ph du n. C th nm ngt hay mn ty khu v ca tr.
C H N G IV
NUI TR T 9 -12 THNG
1. Ch n ca b
- n thm tri cy toi, yaourt, sa b, trng (c lng trng ln lng ) nhng phi
nu k.
Ch
Bt s, bng ci Bt tht b, rau dn Bt tht heo, rau x lch
G hi ch:
- Cho b n thm tri cy tn nh, bnh flan, yaourt, nc tri cy sau ba n hoc sau
khi b m.
BT C - C RT
N g u y n liu
Du n: og (2 mung c ph)
Cch lm
BT C - R A U D N
Du n: og (2 mung c ph)
Cch lm
BT T R N G - R A U M U NG
N g u y n liu
Du n: 5g (1 mung c ph)
Cch lm
BT TM - B
N g u y n liu
Du n: og (2 mung c ph)
Cch lm
Nu phn nc cn li vi tm.
BT C U A - R A U M NG T I
N g u y n liu
Nc mm.
Cch lm
Bt go ha tan vi t nc.
BT U H - R A U NG T
N g u y n liu
Cch lm
u h nghin nt.
Nu rau ngt vi phn nc cn li cho mm, cho u h, bt go vo, khuy tip cho
chn.
Nm nht.
BT T H T B - R A U D N
N g u y n liu
Cch lm
Bt go ha tan vi t nc.
Nm nht.
BT T H T HEO - B
Du n: og (2 mung c ph)
Cch lm
B nu mm, tn nhuyn.
Bt go ha tan vi t nc.
Nm nht.
BT S A
N g u y n liu
Du n: 5g (1 mung c ph)
Cch lm
B luc chn, tn nhuyn
Ha tan bt vi mt t nc.
BT T H T - R A U D N
N g u y n liu
Du n: 5g (1 mung c ph)
Cch lm
Bt go + t nc ha tan.
Th rau mung vo, nu si ln cho mm rau, sau cho bt vo khuy tip, un chn
bt. Trt ra chn, cho 2 mung c ph du n vo trn u.
Nm nht.
CHO G - N M RM
Du n: og (2 mung c ph)
Nc mm it hoc mui it
Cch lm
CHO S N - HT G
N g u y n liu v cch lm
CHO C HEO - U H LA N
N g u y n liu
Nc mm it hoc mui it
Cch lm
CHO G A N G - KH O AI LA N G B
N g u y n liu
Du n: og (2 mung c ph)
Nc mm it hoc mui it
Cch lm
N g u yn liu
Du n: og (2 mung c ph)
Nc mm it hoc mui it
Cch lm
Ci bc tho xt nhuyn.
CH NG V
N U I T R T 12 - 24 T H N G
1. C h n cho b
Nui sao,
Sa 1 ly
tht heo 1 Sa 1 ly Com tn xu Sa 1 ly
Cho c 1 t hoc b
chn, hoc b mi, canh b hoc b B
Hai nh, u 1 m, ch,
bnh m, ch ao, cam m, khoai, m
ming tu h,
bng lan 1 chui 1/2 tri bnh, ch
yaourt
ming
Sa 1 ly
Cho Sa 1 ly Com xay Sa 1 ly
hoc b
sn hoc b tp rim, hoc b Cho tht
sa m, B
Ba trng g, m, tu canh b , m, ch, heo, xoi 1
yaourt, m
chui 1 h, nc chanh tu h, ming
bnh bng
tri yaourt 1/2 ly nh yaourt
lan
Sa 1 ly Sa 1 ly
Sa 1 ly
Bt c, hoc b Cho tht hoc b
hoc b Cho g, B
T nc cam m, ly heo, xoi 2 m, 1 ly b
m, chui 1 tri m
1/2 ly nh tri cy ming tn vi
yaourt
xay sa
B m Sa 1 ly Com tn, c
Sa 1 ly
Bnh gi 1 hoc Cho trng hoc b ph x, canh
hoc b B
Nm ci, sa yaourt, g, sng m, tu mng ti,
m, bnh m
1/2 ly ch sa 1 ming h, hng xim 1
canxi
chui... khoai ty tri
B m
Bnh m Sa 1 ly Cho gan Sa 1 ly
hoc Bt c vi
chm sa, hoc b nm rom, hoc b B
Su bnh cua, chui 1
trng ct m, ch, b xay 1/2 m, ch, m
flan, tri
3 ci b xay ly nh khoai
yaourt...
Sa 1 ly
B m Com tn, Sa 1 ly
hoc b
hoc 1 ly tht bm hoc b Cho tht
Min g, m, B
By tri cy xo u, m, tu b, chui 1
sa 1/2 ly yaourt, m
xay, canh khoai, h, bnh tri
bnh bng
yaourt... da hu b
lan
Sa 1 ly Sa 1 ly
Sa 1 ly
hoc b Bnh m, hoc b
Ph b, Cho ln, hoc b
Ch m, sp mng m, B
lTl 1uv ur vCc r*Q
C a lr lnl bnh cui 1 m,
nht chui, cua, 1/2 ly sng m
1/2 ly ming nh yaourt, tu
bnh tri cy xay sa, ch
h
canxi chui
3. M n n v cch lm cho tr t 12 - 2 4 thng tui
CHO T H T R A U M U NG
N g u y n liu
Cch lm
Tht heo xo vi 1 mung c ph du n, cho vo cho, sau cho rau mung vo. Nu
cho chn tht, rau, nm nm va n. Cho cho ra chn, thm 2 mung c ph du n vo
trn u.
CHO T H T B
N g u y n liu
Du n: og (2 mung c ph)
Hnh, nc mm...
Go: vo sch, nu thnh cho.
Tht bm nhuyn.
B ct ht ln.
CHO C - C RT
N g u y n liu
Nc mm, hnh...
Cch lm
CHO T R N G - C C H U A
N g u y n liu
Nc mm, hnh...
Cch lm
C chua ct ht lu.
CHO L N
N g u y n liu
Nc mm, hnh...
Cch lm
C rt ct ht ln.
CHO CH - R A U M NG T O I
N g u y n liu
Du n: og (2 mung c ph)
Nc mm, hnh...
Cch lm
Tht ch bm nh.
CHO G A N - C C H U A
N g u y n liu
Bc cho, phi 1 mung c ph du, hnh cho thom, cho gan, c chua vo xo qua.
Khi gan, c chua chn nh th nm li va n, cho hnh vo, trt ra chn, thm 1
mung c ph du n vo trn u.
CHO U H - R A U NG T
N g u y n liu
Du n: 5g (1 mung c ph)
Nc mm, hnh...
Cch lm
u h ct ht lu.
CHO B - U PH NG
Nc mm, hnh...
Cch lm
CHO C U A - B
N g u y n liu
Du n: og (2 mung c ph)
Nc mm, hnh...
Cch lm
Phi 1 mung c ph du hnh, xo tht cua, cho vo cho, nm va n, thm hnh ng,
bc xung. Trt ra chn, thm 1 mung c ph du n.
CHO S N - U H L A N
N g u y n liu
Du n: og (2 mung c ph)
Cch lm
u H Lan ngm lt v.
CHO T H T G N M RO*M
N g u y n liu
Du n: og (2 mung c ph)
C ch l m
Cho nu chn nh, cho tht g v nm rom vo, nu si ln, nm li cho va n, thm
hnh ng nhc xung, ch 1 mung c ph du n.
C M T N - C P H X
(M t ch n cu n g c p 3 2 9 ca lo )
N g u y n liu
C chua: 1 tri
Du n: o g (2 mung c ph)
C ch l m
C xt i, b ht.
N g u y n liu
C chua: 1 tri
Du n: og (2 mung c ph)
Cch lm
Com nu chn ti, cho vo my xay (loi my xay cua, xay t) xay nt.
CHNG VI
NUI TR TRN 2 T u i
1 . Th c o*n ca tr
- Ba ph n xen k cc ba chnh.
3 . M t s iu cn lu
B trn 2 tui rng v n c cc thc n ca ngi ln. Tuy vy, trong sut
thi gian tng trng v pht trin t 2 - 18 tui, tr vn cn nng lng cao hon ngi
ln, do vy, ngoi 3 ba n chnh, tr cn c cho n thm 2 - 3 ba ph bng cc thc n
c sn trong gia nh nh chui, c khoai, bp ng, bnh, ch, sa...
y l giai on np canxi ch yu cho sut cuc i, 50% khi xong tch ly trong
thi gian tr tui i hc. cn ch cho tr n thc n giu canxi nh sa, yaourt, c, tm
tp, cua, u m, tu h, rau xanh m... Mi ngy nn cho tr ung thm 1 - 2 ly sa b
hoc sa u nnh.
Thiu mu, thiu st l nguy c hng u khin tr mau mt, hc thiu tp trung, hay
bun ng. st c nhiu trong thc n ng vt nh huyt, gan, tht, c, tm, tp... v thc
n thc vt nh u , rau l xanh... Vitamin c trong rau tri gip hp thu tt st trong
thc n. Bn hy lun nh rng ba n sng l quan trng nht trong ngy v n cch ba
n ti ti 12 - 1 4 gi v np nng lng cho c mt bui sng lm vic, hot ng.
4. Th c n cho tr t 2 tui tr ln
14 gi* 21
Th 7 gi* 9 gi* 11 gi* 30 17 gi* 30
30 gi*
Xi u
Sa toi
xanh, Com, canh sp Ch u Com, canh chua, Bnh
Hai hoc chui,
chui 1 c kho xanh rau mung, c kho gi
khoai
qu
Chui
Ph g, Yaourt, hoc Com, canh rau Com, canh bp ci
hoc gi,
bnh bnh ch, dn, sn non tht nc, sn non Khoai
Ba u
bng lan u phng rim rim lang
phng
1 lt luc...
rane
Bnh m,
Bnh flan Cm, canh b
trng p Bnh Cm, canh b , Sa
T hoc bnh , ci b xi
la, sa 1 bng lan trng vt chin ti
b, chui xo tht b
ly
Bnh
cun ch Cm, canh
Yaourt hoc Cm, ci xo tht
Nm la, mp, tht g Yaourt Ch
sa bnh. b, tht kho x
chui 1 kho x
qu
Cm, rau
Cho g, Sa toi Cm, canh tu h,
mung xo tht
Su bnh m hoc khoai, Bnh flan c chua, tht ln Chui
b, tht heo
canxi ch kho thm
kho thm
5. M n n v cch l m cho tr 2 tu i tr ln
a. C c m n ca n h
C A N H R A U D N - T H T H EO
(M t ch n cu n g c p 7 0 ca lo )
N g u y n liu
Du n: 5g (1 mung c ph)
C ch l m
Tht bm nh.
Hnh l nht ra sch, ct nh.
CANHCCHUATRNG
(M t chn cung cp 1 2 0 calo)
N g u y n liu
Du n: 5g (1 mung c ph)
Hnh ng.
Cch lm
Trng nh tan u.
CANHCI - TP ri
(M t chn cung cp 7 2 calo)
N g u y n liu
Du n: 5g (1 mung c ph)
Cch lm
Tp gi nhuyn, p nc mm.
Bc nc nu si cho tp vo, ht bt. Sau cho ci vo nu mm, nm va n, nhc
xung, cho hnh l v du n vo.
C A N H S P
N g u y n liu
Du n: 5g (1 mung c ph)
Cch lm
Tht bm nhuyn.
Su su, c rt gt v, ct ht lu.
CAN H B N U T P
N g u y n liu
Bn tu: 1 nm nh
Du n: 5g (1 mung c ph)
Cch lm
CA N H U H - R A U H N U T H T
N g u y n liu
H l: 50g (1 nm)
Du n: 5g (1 mung c ph)
Cch lm
u h xt khi vung.
CA N H U H C C H U A
N g u y n liu
Du n: 5g (1 mung c ph)
u h ct khi vung.
CA N H B AO N U T H T
N g u y n liu
Du n: 5g (1 mung c ph)
Cch lm
CAN H C
N g u y n liu
Cch lm
C p vi hnh, nc mm, tn u.
CAN H B U PH NG
N g u y n liu
u phng: og (1 mung c ph y)
Mui, ng...
Cch lm
B gt v, ct ming nh.
CAN H B P C I N U T H T
N g u y n liu
Bp ci: 50g (2 - 3 l)
Du n: 5g (1 mung c ph)
Cch lm
Bp ci ra sch, ct si nh.
CAN H R A U M U N G N U C U A NG
N g u y n liu
Du n: 5g (1 mung c ph)
Cch lm
Cho rau mung vo, i rau chn mm, nm va n, thm hnh ng, nhc xung, thm
du n.
C A N H B U N U C T H C L C
N g u y n liu
Du n: 5g (1 mung c ph)
C ch lm
Bu gt v, xt si nh.
C A N H C H U A TH M
(M t ch n cu n g c p 8 0 ca lo)
N g u y n liu
C nc: o g (1 mung c ph y)
Da: 30 g (5 - 6 ming)
Du n: 5g (1 mung c ph)
C ch lm
C p hnh, nc mm...
Da bm nh.
Th c vo nu chn, nm va n.
B HM D A
(M t ch n cu n g c p 1 2 8 ca lo)
N g u y n liu
Mui ng
C ch lm
Cho nc da v b nu si.
B mm th nm li va n, nhc xung.
M N G C H U A N U T H T G
(M t ch n cu n g c p 6 7 ca lo)
N g u y n liu
Tht g: o g (1 mung c ph y)
Du n: 5g (1 mung c ph)
C ch lm
Tht g ct ming nh
Cho mng vo, nm li va n. un si li, thm hnh ng, nhc xung, thm 1 mung
ph du n vo trn u.
CAN H KH O AI M
(M t chn cung cp 1 1 0 calo)
N g u y n liu
Khoai m: 50g
Tp toi: og (1 mung c ph y)
Du n: 5g (1 mung c ph)
Cch lm
Cho khoai vo o u.
Khoai chn, nm li va n, cho hnh, rau thom vo, nhc xung, thm 1 mung du n
vo trn u.
CAN H C I B X A N H N U C TH C L C
N g u y n liu
Du n: 5g (1 mung c ph)
Cch lm
Ci ra sch, ct nh.
CANH MP - GAN G
(M t ch n cho 7 3 ca lo)
N g u y n liu
Bn tu: 1 nhm nh
Du n: 5g (1 mung c ph)
C ch lm
T H T KH O D A
(C u n g c p 1 3 4 ca lo)
N g u y n liu
Du n: 5g (1 mung c ph)
Da ct ming nh.
Thm nc, cho da vo kho tip cho tht mm, nm li cho va n, thm hnh, du n
vo, nhc xung.
TR N G - C CHA C H I N
(C ung cp 1 8 7 calo)
N g u y n liu
Cch lm
C chua bm nh.
un nng cho du, phi hnh ti cho thom, xo vi c chua, cho trng vo trng mng,
n khi trng vng th tr u hai mt trng. Cho ra a.
C S T C
(C ung cp 1 4 1 calo)
N g u y n liu
Cch lm
C chin vng hay luc chn, b xng. Phi thm hnh, cho c vo xo, cho c vo, nm
nc mm, ng, un si. Thm hnh ng, du n, nhc xung.
PAT GAN
(Cung cp 12 0 calo)
N gu yn liu
Du n: 5g
Mui, gia v
Cch lm
Gan xay hoc bm tht nhuyn, p mui, ng, du, trn u vi c hnh, ti bm
nhuyn.
C KHO
(Cung cp 86 calo)
N gu yn liu
Du n: 5g
SU SU , C R T XO T H T
(C ung cp 1 4 5 calo)
N g u y n liu
Du n: 5g (1 mung c ph)
Cch lm
Su su, c rt gt v, ct si nh.
un nng du, cho tht vo xo chn, cho c rt, su su vo xo tip, thm cht nc,
un n khi chn. Nm va n, thm hnh, nhc xung.
T H T - T R N G H P
(C ung cp 1 3 1 calo)
N g u y n liu
Du n: 4g
Nm mo ngm n, xt nhuyn.
Trng nh tan.
X U M I
(C ung cp 1 1 7 calo)
N g u y n liu
Du n: 5g (1 mung c ph)
Cch lm
Tht heo vin thnh vin trn, cho vo chn, hnh ln, cho du n vo. t vo ni
cm va cn hay chng cch thy.
B U X O TR N G
(C ung cp 1 2 5 calo)
N g u y n liu
B u :10 og
Du n: 5g (1 mung c ph)
Bu gt v, ct si nh.
Bc cho ln bp, phi hnh cho thom, cho bu vo xo chn ti, nm va n. Cho trng
vo o u, n khi trng chn th nhc xung.
C DN T H T C H I N
(C ung cp 1 4 5 calo)
N g u y n liu
Du n: 6g
Nc mm, mui...
Cch lm
Cho tht vo c, m cht li. Bc cho nng, cho du vo chin c chn vng, khi chin
tr u 2 mt c.
U C V E XO TM
(C ung c p IS O c a lo )
N g u y n liu
u c ve: oog
Du n: 5g (1 mung c ph)
M P X O G A N
(C ung cp 1 1 8 calo)
N g u y n liu
Gan: 50g
Du n: 5g (1 mung c ph)
Cch lm
Cho mp vo xo chn, nm va n, thm hnh, cho gan vo, xo li cho tht chn,
nhc xung.
T R N G T H T C H I N
(C ung cp 1 3 0 calo)
N g u y n liu
Tht bm nhuyn.
Bc cho du nng, cho trng, tht vo chin vng chn tht. Tr qua mt kia chin
tip cho chn u 2 mt.
B P C I XO
(C ung cp 1 3 1 calo)
N g u y n liu
Bp ci: 50g (2 - 3 l)
Du n: 5g (1 mung c ph)
Cch lm
Bp ci ra sch, xt si nh.
T R N G V T CH N G N M RO*M
(C ung cp 1 1 1 calo)
N g u y n liu
Du n: 5g (1 mung c ph)
Cch lm
Trng nh tan.
Nm rm gt ra sch, ch lm bn.
C CH NG T NG
(C ung cp 1 1 0 calo)
N g u y n liu
Bn tu: 1 nhm
Du n: 5g (1 mung c ph)
Nm mo: 5 tai
Cch lm
C lm sch.
TH M X O M C
(C ung cp 1 0 6 calo)
N g u y n liu
Du n: 5g (1 mung c ph)
Cch lm
Mc lm sch, ct ming nh
Hnh ra sch, ct nh
C chua ct ming nh
TM R A N G
(C ung cp 1 calo)
N g u y n liu
Tm ra sch, b v, u ui.
G I X O GA N
(C u n g c p 1 4 1 ca lo )
N g u y n liu
Gi: 50g
Du n: 5g (1 mung c ph)
C ch l m
Gi ra sch, ro nc.
S N N O N R IM
(C u n g c p 1 2 8 ca lo )
N g u y n liu
Cho sn vo xo tip, thm nc mm, ng, rim cho thm sn, sau thm cht
nc rim tip cho tht mm v cn bt, nm li va n l c.
C I B X I X O T H T B
(C u n g c p 1 1 7 ca lo)
N g u y n liu
Tht b 50g
Ci b xi 50g (2 cy nh)
Du n 5g (1 mung c ph)
C ch lm
Ci b xi ra sch, ct nh.
T H T G KH O S
(C u n g c p 9 7 ca lo)
N g u y n liu
S bm: 2 mung c ph
Du n: 3g
Nc mm, ng.
Tht g ct ming nh.
S bm nhuyn.
Sau tht g vo xo tip cho tht sn li, cho cht nc mm, ng vo kho tip
cho tht chn mm, nm va n l c.
U H DN T H T S T C
(C ung cp 1 4 0 calo)
N g u y n liu
Cch lm
Tht bm nhuyn.
Cho t nc mm vo, khi si u h dn tht, thm cht nc, un tip cho n khi
chn tht, nm va n.
C S T CAM
N g u y n liu
C: 50g
Nc cam vt: 50g
Pho mt: og
Margarine: 3g
Mi ty.
Cch lm
C lc b xong.
B bo mng.
Mi ty ra sch.
L lt 260 u 160
B- Thc n ng vt
Rm toi 3520 Sa c c ng 30 7
Tp kh 200 Tm kh 236
c 1660 C m 157
Sa bt tch bo 1400 Bao t b 150
c nhi 1357
c vn 135 Lng trng vt 146
c bu 1310 Hn 144
C du 527 Hi sm 118
Nm mo 56 Rau m 3,1
M 10 u h 2,2
Cn ty 8 Rau b 2,1
Khoai m kh 7,9 Bt m 2,0
Rau ay 7,7 Bnh m 2,0
u H Lan 6,8 Ci xoong 1,6
Rau dn trng 6,1 u a 1,6
u en 6,1 Rau mng toi 1,6
Rau dn 5,4 Khoai s 1,5
Mng kh 5 Ti 1,5
PH LC
Tr em
Nam thiu
nin
10 - 12 tui 2200 50 700 12 500 1,0 1,6 17,2 65
N thiu nin
Ngi
trng thnh
Nam
18 - 30 tui
Lao ng nh 2300 60 500 11 600 1,2 1.8 19.8 75
Nam
30 - 60 tui
Lao ng nh 2200 60 500 11 600 1,2 1.8 19.8 75
Nam
> 60 tui
Lao ng nh 1900 60 500 11 600 1,2 1.8 19.8 75
N
18- 30 tui
Lao ng nh 2200 55 500 24 500 0,9 1.3 14,5 70
Cht khong V lt a m ln
Nng P ro -
l n g te ln Ca Fe A B1 B2 pp c
( k c a l) (0) (m g ) (m g ) (m c g ) (m g ) (m g ) (m g ) (m g)
N
30 - 60 tui
N
> 60 tui
Lao ng nh 1800 55 500 9 500 0,9 1,3 14,5 70
N
30 - 60 tui
Lao ng nh 2100 55 500 24 500 0,9 1,3 14,5 70
N
> 60 tui
Lao ng nh 1800 55 500 9 500 0,9 1,3 14,5 70