Kudya kwemangwanani kwakafanira kunofanirwa kuve nezviyo zvinotipa simba, zvigadzirwa zvemukaka zvine mapuroteni nemamineral akapfuma, uye michero ine mavhitamini akawanda uye zvinovaka muviri.
Ndeipi nzira yakanakisa yekudya izvi zvekudya?
1. Zvibereko nemabriji
Kubva pamichero nemabriji, zviri nani kugadzirira saradhi yemichero kana kusvina muto. Idya michero yakaomeswa munguva yechando.
2. Dairy
Ipa sarudzo kune zvigadzirwa zvemukaka zvakaviriswa zvine mhenyu tsika uye zvishoma zvekuwedzera. Ngwarira cottage cheese, uye cheese zvakare yakanaka kwazvo - ndiyo mutungamiri muprotein uye calcium content, uyezve, zviri nyore kugaya.
3. Zviyo
Zviyo zvakanaka kubva kune zvisina kufetwa uye zviyo zvisina kuzorwa zvakaomesa makabhohaidhiretsi anonwiwa zvishoma nezvishoma uye anopa kunzwa kwekuzara kwenguva yakareba. Rye kana chingwa chezviyo chakazara - inotipa mamineral salts, fiber uye makabhohaidhiretsi. Mahwendefa uye muesli, ayo akapfuma mumakabohydrate uye mamineral.
Rudo rwakasiyana mabiko emangwanani uye pese paunomuka uchitarisira chimwe chinhu chitsva, ita shuwa kuti uverenge nezve sarudzo dzeanonakidza mabhureki kubva munyika dzakasiyana.