Chikafu chevana

Vanoti kuvabereki ibasa rakaomesesa pasi rose. Uye zvakaoma kupokana neizvi. Mushure mezvose, akateedzana ematambudziko anowira pamapfudzi avo husiku, imwe neimwe inoita senge yakaipa kupfuura yapfuura. Kubudirira kwemhinduro yavo kazhinji kunoenderana neruzivo uye neruzivo rwuripo mumunda wemishonga, dietetics, dzidziso, mamwe masainzi, uye mhedzisiro yacho inokanganisa ramangwana remucheche. Uye zvese izvi zvichingoenderera pasina mabhureki uye mazuva kubva Kuti neimwe nzira tifambise iri basa rakaoma, isu takaunganidza kurudziro yevakakurumbira vanoita nyanzvi mune zvekudya kwevana.

Izvo zvaunofanira kuziva nezve chikafu chevana

Dr. William Sears, chiremba wevana ane makore anopfuura 35 ane ruzivo, akanyora nezvemabhuku e30, chinangwa chikuru chekudzidzisa vabereki mitemo yezvokudya zvine utano uye nokudaro kudzivirira vana kubva pakuita matambudziko neropa, shuga yakakwirira uye yakakwirira. cholesterol mazinga. Maererano naye, iwe unofanirwa kudya chete macarbohydrates akakodzera (michero, miriwo, zviyo, nyemba) uye mafuta (mafuta emiriwo). Pamwe nekupa zvaunofarira kune zvigadzirwa zvepamba uye kugara uchitanga zuva nekudya kwakanaka, kunovaka muviri. Kune vana vari pasi pemakore mashanu, kudya kwemangwanani kwakakodzera zviyo nemiriwo uye lactic acid zvigadzirwa. Nzira dzakanakisisa dzokubikira vana kudya kuvira, kubika, kubika, uye kusvuta.

Havasi vakawanda vanoziva kuti kune inonzi food plate. Iyo yakaoma yezvokudya zvose izvo munhu wezera ripi zvaro anofanira kudya muzuva. Hafu yacho michero nemiriwo. Uye imwe hafu ndeye zviyo (zviyo, pasta, chingwa) uye mapuroteni ane utano (nyama, hove, nzungu, kana nyemba). Mukuwedzera, iwe unofanirwa kunwa mvura yakawanda uye kuwedzera mamwe mafuta emiriwo (mafuta omuorivhi, somuenzaniso).

Nokutevedzera mitemo iyi, iwe uchapa mwana wako kudya kwakanaka uye kudzivirira zvirwere zvakawanda. Nekudaro, pakusarudza zvigadzirwa zvekudya kwake, zvakakosha kuyeuka kuti chikafu, chekutanga, chinofanira kunge chakasiyana uye chinofanira kusanganisira 5 mapoka makuru:

• miriwo;
• michero;
• zviyo;
• zvigadzirwa zvemukaka;
• mazai, nyama kana hove.

Zvisinei, maererano naDr. Tilden, hapana chikonzero chokumanikidza vana kudya chigadzirwa chavasingadi. Sezvo "zvese zvinhu zvinobatsira zviri mairi, vanogona kuwana kubva kune zvimwe zvigadzirwa zvavanoda."

Top 20 zvigadzirwa zvevana

Oatmeal haisi chete chikafu chamangwanani chakakwana chevana vese, asiwo chitubu chikuru chesimba. Uyezve, ine fiber. Uye ichi chishandiso chakanakisa chekugadzirisa bowel basa, kudzivirira chirwere chemoyo uye kudzivirira atherosclerosis.

Nyemba. Nekuisanganisira mukudya kwako, iwe unopa muviri mapuroteni, fiber uye iron, nokudaro kudzivirira njodzi yekuvhara uye chirwere chemwoyo muvana.

Mazai. Ose mapuroteni uye yolk ane mapuroteni, amino acids, mavitamini A, D, E, calcium uye choline, pasina iro chairo basa rehuropi risingabviri.

Mukaka. Ichi chinwiwa chakakosha kumuviri chero pazera. Iyo inopa calcium, phosphorus, zinc, magnesium, mavitamini A, D uye B12. Vanachiremba vevana vanokurudzira vana kunwa kana girazi remukaka rimwe chete pazuva. Izvi zvinochengetedza kuchena kwemeno uye kusimba kwemabhonzo.

Sipinachi. Inowedzera muviri nesimbi, magnesium, antioxidants uye mavitamini B6 uye E. Zviri nani kuishandisa mu saladhi nemiriwo nemafuta emuorivhi.

Vakaomeswa. Iyo inopa calcium uye potasium. Inochengetedza mapfupa nemeno akasimba uye inobatsira kurwisa chirwere chekushaya ropa uye chirwere chemwoyo. Uyezve, mazambiringa akaomeswa ane anti-cancer. Vanachiremba vevana vanokurudzira kutsiva shuga uye maswiti asina hutano navo.

Walnuts. Ivo vane omega-3 fatty acids, B mavhitaminzi uye magnesium. Nekusanganisira ivo mukudya kwevana, iwe uchave nehanya nehutano hwavo hwetsinga, moyo uye muscular system. Zvinogona kuwedzerwa kune zvakabikwa kana kudyiwa zvakasvibirira mangwanani.

Brown mupunga. Haisi chete sosi ye fiber, zvakare ine hutano, yakaderera-calori chikafu chakazara ne antioxidants. Inobatsira kusimudzira hutachiona, kuderedza cholesterol muropa, kudzivirira njodzi yeasthma uye chirwere chemoyo, pamwe nekurema.

Yogati. Mukuwedzera kune calcium nemapuroteni, ine mapurobioti anovandudza mashandiro emudumbu. Inonyanya kudyiwa nemichero yakasiyana siyana.

Broccoli. Iine mavitamini, minerals, calcium, potassium uye carotenoids iyo hutano hweziso hunoenderana. Chigadzirwa chacho chinobatsira zvakanyanya kumuviri unokura, sezvo, uine yakaderera calorie yemukati, ichiri kupa iyo nesimba.

Salmon. Nzvimbo ye omega-3 fatty acids inovandudza kushanda kwehuropi.

Blueberries. A pfuma yevhitamini C uye antioxidants. Iwe unogona kuchitsiva neblueberries, strawberries uye cherries.

Legumes. Iyi yakasarudzika cocktail ye fiber, mapuroteni, ane hutano makabhohaidhiretsi, mavhitaminzi uye zvicherwa.

Nyama yemombe. Kunobva iron, zinc uye protein. Iine mhedzisiro yakanaka pane ese maitiro ehuropi uye inopfumisa muviri nesimba.

Bran. Iyi fiber. Uye imwe nzira huru kune miriwo nemichero munguva yechando uye muchirimo.

Garnet. Yakapfuma mu fiber, antioxidants, potasium, mavitamini C, E, B, iron uye folic acid. Chigadzirwa chacho chinoderedza njodzi yekenza, hypertension, anemia uye chirwere chemoyo.

Huku. Protein source.

Banana. Chigadzirwa che hypoallergenic chinopfumisa muviri ne potassium uye chinochengetedza hutano hwemoyo.

Maapuro. Mukuwedzera kune makabhohaidhiretsi akaoma uye iron, ane zvokudya zvinovaka muviri zvinovandudza kushanda kweuropi uye zvinobatsira vana kurara nyore nyore.

Muto wepanyama. Idura revhitamini uye zvinovaka muviri. Zvisinei, vanachiremba vevana vanorayira kuti vadzike nemvura.

Maitiro ekuvandudza chishuwo chevana

Hazvina maturo kutaura, ichi ndicho chimwe chezvinetso zvikuru zvevabereki vakawanda. Nzira dzekugadzirisa nadzo dzinopiwa nevana uye vanaamai. Saka,

• Iwe unofanirwa kutaura pamusoro pekudya kuri kuuya mberi, kupa mwana mukana wekupedzisa zvinhu zvavo zvose uye kungogadzirira.
• Chinja kusvika pakudya katatu pazuva uye dzikamisa masvutugadzike.
• Ipa mwana wako zvokudya zvichangobva kugadzirirwa, kunhuhwirira kwacho kuchapararira mumba uye zvishoma nezvishoma kunomutsa chido chake.
• Pose pazvinoita, bvumira mwana wako kutenga girosari, kugadzirira zvokudya uye kugadzira tafura newe. Achada kuedza chimwe chinhu chaakabatanidzwa mukugadzira.
• Taura nechido pamusoro pezvokudya, verenga mabhuku pamusoro pazvo uye taura nezvekubatsira kwezvimwe zvekudya.
• Kudzidzisa mwana kudya kune utano kuburikidza nemuenzaniso wake kubva paudiki.
• Gadzira menyu naye kwevhiki, uchimushongedza nemifananidzo yezvokudya zvine mavara kubva mumagazini.
• Paunenge uchironga chigadzirwa chitsva, tanga nezvikamu zvidiki, uchipa mwana mukana wekujaira.
• Fudza pane chinodiwa, kunyanya kune vacheche 1-4 makore ekuberekwa. Izvi zvinobatsira kudzivirira matambudziko nehuremu hwakawandisa mune ramangwana.
• Deredza madyiro aunoita shuga, munyu, zvinonhuwira, uye zvinwiwa zvine carbonated.
• Ramba wakadzikama mune chero mamiriro, kunyangwe kana mwana aine misikanzwa uye asingadi kudya. Dzimwe nguva zvirinani kungomirira hafu yeawa kuti ave nechido.
• Usakanganwa nezve mharidzo. Kunyangwe mwana asingakoshese achadya chikafu chakanaka uye chakashongedzwa zvinonakidza.

Uye zvakanyanya kukosha, kuda mwana wako sezvaari. Ipapo uchabudirira!