嬰幼兒的科學(xué)喂養(yǎng)對(duì)于促進(jìn)大腦發(fā)育至關(guān)重要。哈佛營(yíng)養(yǎng)學(xué)家發(fā)現(xiàn)，富含歐米珈-3脂肪酸、葉酸、鐵、鋅、膽堿和維生素A、維生素B12、維生素D的食物有助于增強(qiáng)大腦功能和學(xué)習(xí)能力，避免攝入添加糖的加工食品也很關(guān)鍵。嬰幼兒多吃以下6種食物將能讓其在長(zhǎng)大后保持高度專(zhuān)注力。

1. Superfood smoothies 超級(jí)食物制成的“奶昔”

For the best superfood smoothie, add folate-rich and fiber-rich leafy greens like spinach or kale, along with chia seeds or walnuts for plant-based omega-3 fatty acids, fiber and protein. Then throw in an avocado for healthy fats, followed by antioxidant-rich blueberries.

最好的超級(jí)食物奶昔配方是菠菜或甘藍(lán)菜等富含葉酸和纖維的綠葉蔬菜以及富含歐米珈-3脂肪酸、纖維和蛋白質(zhì)的奇亞籽或核桃。你可以再放入一顆富含健康脂肪的牛油果和一些富含抗氧化素的藍(lán)莓一起攪拌。

Adding plain, unsweetened yogurt can also increase your smoothie’s creaminess, protein levels and gut-healthy probiotics.

你還可以加入無(wú)糖原味酸奶，從而提升奶昔的絲滑口感和蛋白質(zhì)含量，還能添加有益腸道健康的益生菌。

2. Homemade veggie fries 自制炸蔬菜

Eating a colorful variety of vegetables is so important for getting enough fiber and phytonutrients, as well as fueling both gut health and mental health.

嬰幼兒飲食中包含各種五顏六色的蔬菜對(duì)于攝入足量纖維和植物營(yíng)養(yǎng)素以及促進(jìn)腸道健康和心理健康非常重要。

Air fryer ovens add a crispy, crunchy texture to food without deep frying. Use it to make zucchini, carrot or green bean “fries.”

空氣炸鍋可以讓食物不經(jīng)油炸就能擁有酥脆口感。你可以用空氣炸鍋制作炸西葫蘆、炸胡蘿卜或炸綠豆。

3. Homemade hummus 自制豆泥

Legumes are healthy, plant-based sources of iron, zinc, protein and fiber, benefitting brain development.

豆類(lèi)是健康的植物性食品，可以提供鐵、鋅、蛋白質(zhì)和纖維，有益于大腦發(fā)育。

Homemade hummus is a versatile way to incorporate legumes into your child’s diet. It can be served in so many ways, such as a dip paired with apple slices, carrot sticks, thinly sliced celery or sugar snap peas.

自制豆泥是讓孩子攝入各種豆類(lèi)的好方法，你可以用豆泥搭配蘋(píng)果切片、胡蘿卜條、芹菜薄片或蜜豆等多種食物。

Adding some color to your hummus can make it more appealing to kids. Think: a bright orange carrot hummus or a deep-purple beet hummus topped with a monster face made out of vegetables.

制作顏色鮮艷的豆泥會(huì)讓孩子更有食欲。比如一份亮橙色的胡蘿卜豆泥或一份深紫色的甜菜豆泥，上面用蔬菜擺出鬼臉圖案。

4. Salmon 三文魚(yú)

Introducing your child to fish at a young age can increase their likelihood of enjoying it and eating low-fat, vitamin-rich proteins for the rest of their life.

從小讓孩子吃魚(yú)會(huì)讓其在長(zhǎng)大后更愛(ài)吃魚(yú)并攝入更多低脂肪和富含維生素的蛋白質(zhì)。

Salmon is soft and mild enough for young children, and is also a good source of vitamin B12 and omega-3s, which promote healthy brain development and happier moods.

三文魚(yú)的柔軟清淡口感很適合幼童，同時(shí)還能提供大量維生素B12和歐米珈-3脂肪酸，不僅能促進(jìn)大腦健康發(fā)育，還能讓心情更愉悅。

5. Eggs 雞蛋

Whole eggs are an excellent source of brain-boosting vitamins A, D and B12, along with choline. Choline is especially important for young children, as it has been shown to improve brain development and long-term memory.

全蛋是促進(jìn)大腦發(fā)育的維生素A、維生素D、維生素B12和膽堿的絕佳來(lái)源。膽堿對(duì)于幼童尤其重要，經(jīng)證明膽堿可以促進(jìn)大腦發(fā)育，增強(qiáng)長(zhǎng)期記憶力。

One study found that pastured eggs can have twice as much vitamin E and almost three times as many omega-3s as caged eggs.

一項(xiàng)研究發(fā)現(xiàn)，放養(yǎng)雞蛋所含的維生素E和歐米珈-3脂肪酸分別是圈養(yǎng)雞蛋的兩倍和近三倍。

6. Meatballs 肉丸

Sneak some powerful plant-based fiber and nutritious veggies into your child’s diet through meatballs.

你可以通過(guò)肉丸在孩子膳食中添加植物纖維和營(yíng)養(yǎng)豐富的蔬菜。

Start with a base of beans, lentils or ground turkey. Then add shredded spinach or grated zucchini.

舉例而言，你可以在火雞絞肉中加入豆泥，然后再加入切碎的菠菜或磨碎的西葫蘆。

Use flax seeds to bind the ingredients for added omega-3s and toss in your spices. Cook and serve.

再加入一些富含歐米珈-3脂肪酸的亞麻籽并放入調(diào)味料。煮熟即可食用。

英文來(lái)源：美國(guó)消費(fèi)者新聞與商業(yè)頻道

翻譯&編輯：丹妮