Chikafu chemuriwo isarudzo yakanaka yevana vazhinji. Vegetarian vachiri kuyaruka vane mwero wakaderera wechirwere chemoyo, yakaderera cholesterol mazinga, uye kazhinji hutano hwakanaka mhedzisiro, maererano nekutsvaga.
Asi kudya kwe "vegetarian" soda, mabhanzi uye pasta hazvina kunaka kune ani zvake. Kana mwana wako asingadyi nyama, iva nechokwadi chokuti haazviputi pafries yeFrench uye zvimwe zvokudya zvisina kudya panzvimbo. Ngwarira kudya kunovaka muviri kwemwana wako nekuwedzera miriwo, mafuta ane utano, uye zvinokosha zvinovaka muviri zvakadai secalcium, iron, protein, vitamin D, vitamin B12, uye omega-3s.
1. Calcium. Kana vana vako vakadya zvigadzirwa zvemukaka, saka vanogona kushanda semanyuko ecalcium kwavari. Zvisinei, haufaniri kuvimba zvakanyanya nemishonga yemukaka. Mukaka chinhu chinozivikanwa, uye zvidzidzo zvinoratidza kuti kushandiswa kwakanyanya kwezvigadzirwa zvemukaka kunotungamirira kusaenzana kwehomoni uye kuwedzera kwengozi yehuputi muvechiri kuyaruka. Pamusoro pezvo, chirwere cheshuga chinoenderana ne insulin (rudzi rwekutanga) chave chichibatanidzwa nekudyiwa kwemukaka panguva yehucheche. Panzvimbo pemukaka, ipa vana vako zvimwe zvinomera-zvinobva kune calcium, zvakadai sekare, kare, broccoli, maamondi, mhodzi dzemasame, uye nut yakasimbiswa kana mukaka wesoya.
Yakawanda sei yaunoda: 1000 mg pazuva kwevana vane makore 4-8, 1300 mg yevana vane makore 9-18.
Kwaungawane: 1 kapu yogati (200 mg) 1 kapu kare (270 mg) 1 kapu chena bhinzi (130 mg)
2. Simbi. Kushaikwa kwesimbi kunogona kutungamirira kukuchinja-chinja kwemanzwiro, zvinetso zvekuyeuka, uye kuchinja kwemaitiro. Kunyangwe simbi yakaderera zvishoma inogona kuita kuti vana vanzwe kuneta kana kupera simba. Vasikana vachiri kuyaruka vanobatwa zvakanyanya nekushaya iron pavanotanga kuenda kumwedzi. Nzvimbo dzakanakisisa dzesimbi kuvana maapricots akaomeswa, mhodzi dzenhanga, quinoa, nyemba, bhinzi chena, domatisi paste, uye molasses.
Yakawanda sei yaunoda: 8-15 mg pazuva.
Kwaungawane: 1 kapu yebhinzi (10 mg), tsama yemhodzi dzenhanga (5 mg), 1 kapu yemadomasi muto (5 mg).
3. Mapuroteni. Wedzera bhinzi pakudya kwevana vako - dzakazadzwa neprotein, fiber, uye zvinovaka muviri zvinodzivirira gomarara. Nzungu, mhodzi, uye yakakwira-protein zviyo sequinoa zvichabatsirawo. Asi chenjera nesoya, ipa vana vako zvishoma nezvishoma mune yakazara kana yakaviriswa mafomu senge edamame kana tempeh.
Yakawanda sei yaunoda: 30-50 g pazuva.
Kwaungawane: 1 mukombe bhinzi (18 gramu), 1 kapu tempeh (31 magiramu).
4. Vitamin D. Hazvisi nyore kuwana vhitamini D yakakwana kubva kune zvekudya. Mumwaka wezuva, vana vanogona kuwana hunhu hunodiwa nekushandisa kanenge maminitsi makumi maviri pazuva mumhepo yakachena.
Yakawanda sei yaunoda: 15 mcg pazuva.
Kwaungawane: 1 kapu yeshiitake howa (1 mcg), yakasimbiswa mukaka wealmond (2,8 mcg).
5. Vitamin B12. Vitamin B12 pakutanga inongowanikwa muzvigadzirwa zvemhuka, saka kuiwana pakudya kwemuriwo hakusi nyore. Chinonyanya kuvimbika chinobva mbiriso yakasimbiswa.
Yakawanda sei yaunoda: 1-2,4 mcg pazuva.
Kwaungawane: 2 tablespoons mbiriso yakasimbiswa (1,8 mcg). Mamwe manyuko: yogati, mukaka, Swiss chizi, nori, howa hweshiitake, uye zviyo zvakasimbiswa.
6. Omega-3. Nevhitamini iyi, zvese zvakare hazvisi nyore. Zvimwe zvekudya zvezvirimwa zvine omega-3s asi zviri muchimiro cheALA (alpha-linolenic acid). Usati washandisa vhitamini inoguma, muviri unoshandura ALA kuita EPA (eicosapentaenoic acid) uye DHA (docosahexaenoic acid), uye nekudaro, 8-20% chete yehuwandu hunodyiwa hwechinhu chinoshandiswa.
Yakawanda sei yaunoda: 250-1000 mg pazuva.
Kwaungawane: chitsama chemhodzi dzeflakisi (6300 mg), chitsama chemhodzi dzechia (4900 mg).