Takabvunza Claudio Maffeis, Purofesa wePediatrics paYunivhesiti yeVerona, kune mamwe mazano ekugadzirisa zvakanaka kudya kwemwana uye mararamiro panguva ino.
Zororo remazuva ano
“Kare, vana vaipedza zororo ravo rezhizha vachishanda zvakanyanya kupfuura zororo ravo rechando. Kana nguva dzechikoro dzisipo, vaisagara paTV nemakombiyuta, asi kuti vaitamba vari panze, nokudaro kuchengetedza utano hwavo,” vanotsanangura kudaro Professor Maffeis.
Zvisinei, nhasi zvinhu zvose zvachinja. Mushure mekunge maawa echikoro apera, vana vanopedza nguva yakawanda vari pamba, pamberi peTV kana Playstation. Vanomuka nguva dzapera, vanodya zvakanyanya mukati mezuva uye semugumisiro wemutambo uyu vanove vane kufutisa.
Chengetedza rhythm
Nepo kudzokera kuchikoro kungasanyanya kunakidza kumwana, kune zvakunobatsira pautano. Izvi zvinounza imwe rhythm kuhupenyu hwake uye zvinobatsira kuita kuti hutano huve hwakarurama.
“Mwana paanodzokera kuchikoro, ane purogiramu yaanofanira kuronga nayo upenyu hwake. Kusiyana nenguva yezhizha - kana kugadzikana kwekudya kuchikanganiswa, unogona kudya kunonoka uye kudya zvimwe zvinokuvadza, nekuti hapana mitemo yakasimba - chikoro chinokutendera kuti udzokere kuhupenyu regimen, iyo inobatsira kudzoreredza biorhythms yemwana. uye ane mhedzisiro yakanaka pauremu hwake, ”anodaro chiremba wevana.
Mutemo wechishanu wekosi
Mumwe wemitemo yakakosha yekutevera kana uchidzoka kubva kuzororo kudya kwemudzidzi. “Vana vanofanira kudya zvokudya zvishanu pazuva: kudya kwemangwanani, kwemasikati, kwemanheru uye tudyo kaviri,” anonyevera kudaro Dr. Maffeis. Kune vose vakuru nevana, zvakakosha zvikuru kuva nekudya kwemangwanani kwakazara, kunyanya kana mwana akatarisana nekunetseka kukuru kwepfungwa. "Ongororo dzakawanda dzinoratidza kuti kushanda kwepfungwa kweavo vanogara vachidya kudya kwemangwanani kwakanaka kwakanyanya kudarika kweavo vanodya kudya kwemangwanani."
Chokwadi, tsvakiridzo yazvino yakaitwa nezvenyaya iyi paYunivhesiti yeVerona uye yakaburitswa muEuropean Journal of Clinical Nutrition inoratidza kuti vana vanosvetukira kudya kwemangwanani vanoona kuderera kwendangariro yekuona uye kutarisisa.
Izvo zvinodikanwa kugovera nguva yakakwana yekudya kwemangwanani, uye kwete kusvetuka kubva pamubhedha paminiti yekupedzisira. “Vana vedu vanononoka kurara, vanorara zvishoma uye vanonetseka nekumuka mangwanani. Zvakakosha kurara nekukurumidza uye kudya kwemanheru kwakareruka kuitira kuti uve nechido uye uchida kudya mangwanani, "anodaro chiremba wevana.
Chikafu chinobatsira
Chisvusvuro chinofanira kuva chakakwana: “Inofanira kuva yakapfuma muprotein, inogona kuwanikwa neyoghuti kana kuti mukaka; mafuta, ayo anogonawo kuwanikwa mune zvigadzirwa zvemukaka; uye macarbohydrates anononoka anowanikwa muzviyo zvese. Mwana anogona kupihwa zviyo zvemakiki ane chipunu chejamu yakagadzirwa kumba, uye imwe michero mukuwedzera kune iyi inomupa mavhitamini anodiwa nemaminerari.
Tichifunga nezvekushanyira madenderedzwa uye zvikamu, vana vanopedza maawa masere pazuva vachidzidza. Zvakakosha kuti kudya kwavo kwemasikati uye kudya kwemanheru kusava kwakanyanyisa mumakori, zvikasadaro zvinogona kukonzera kufutisa: "Zvakakosha kuti udzivise lipids uye monosaccharides, iyo inowanikwa kunyanya mumasiwiti akasiyana-siyana, nokuti aya mamwe macalories ayo, kana asina. kupiswa, kunotungamirira kukufuta,” chiremba anonyevera kudaro.
Zvokudya zveuropi
Zvakakosha kuchengetedza kuenzana kwemvura yehuropi - nhengo inenge 85% yemvura (iyi nhamba yakatokwira kudarika mune dzimwe nzvimbo dzemuviri - ropa rine 80% yemvura, mhasuru 75%, ganda 70% uye mapfupa. 30%) . Kupera kwemvura muuropi kunotungamirira kumigumisiro yakasiyana-siyana - kubva kumusoro uye kuneta kusvika kune maonero. Zvakare, kupera simba kwemvura kunogona kukonzera kuderera kwechinguva muhukuru hwegrey. Neraki, rimwe chete kana maviri magirazi emvura anokwana kukurumidza kugadzirisa mamiriro aya.
Ongororo yakabudiswa mupepanhau resainzi Frontiers in Human Neuroscience yakawana kuti avo vanonwa hafu yerita yemvura vasati vafunga nezvebasa vakapedza basa iri nekukurumidza ne14% kupfuura avo vasina kunwa. Kudzokorora kuedza uku nevanhu vane nyota kwakaratidza kuti kushanda kwemvura yekunwa kwakatokura.
“Zvinobatsira zvikuru kuti vanhu vose, kunyanya kuvana, vagare vachinwa mvura yakachena. Dzimwe nguva unogona kuzvibata kune decaffeinated tea kana juice, asi nyatsotarisa kuumbwa kwayo: zviri nani kusarudza muto usina kunyungudutswa kubva mumichero yechisikigo, ine shuga shoma sezvinobvira, "anorayira Dr. Maffeis. Zvinobatsirawo kushandisa majuzi achangobva kusvinwa kana masmoothies aunogona kuzvigadzirira iwe kumba, asi pasina shuga yakawedzerwa: "Michero yatove neinonaka inonaka yega, uye kana tikawedzera chena yakacheneswa shuga kwavari, kubata kwakadaro kuchaita. zvinoita kunge zvine shuga zvakanyanya kuvana."
Mwana anofanira kunwa mvura yakawanda sei?
2-3 makore: 1300 ml pazuva
4-8 makore: 1600 ml pazuva
Vakomana vane makore 9-13: 2100 ml pazuva
Vasikana vane makore 9-13: 1900 ml pazuva