Vuto lalikulu lomwe makolo ambiri ali nalo ndilakuti "mwana wathu sadya bwino." Nthawi zina, mumayenera kunyamula mbale ya chakudya ndikutsatira mwana wanu kwa maola ambiri, sichoncho? Koma tonse tikudziwa kufunika kwa zakudya kuti mwana akule bwino, atetezedwe ku matenda, komanso aphunzire. Nthawi zina, zakudya zomwe timawapatsa zimatha kuphonya zakudya zomwe amafunikira. Lero, tikambirana za michere 4 yofunika yomwe nthawi zambiri imasoweka pa zakudya za ana, komanso momwe mungawonjezere ku chakudya chawo m'njira yomwe mwana wanu amakonda, nthawi zina ngakhale mwachinsinsi.
1. Calcium: Yofunika kwambiri pa dongosolo la mafupa lolimba
Tikamaganizira za calcium, timaganizira za mkaka. N’zoona. Calcium ndi yofunika kwambiri kuti mwana akukula akhale ndi mafupa olimba komanso mano abwino. Sikuti ndi yofunikanso pakugwira ntchito kwa mtima, minofu, komanso magazi kuundana. Pa avareji, mwana amafunika zakudya za mkaka zosachepera katatu patsiku.
Taganizirani izi, ngati mukufuna kuti mwana wanu akhale wolimba akamathamanga ndi kusewera mtsogolo, muyenera kuyala maziko abwino a mafupa ake ali aang'ono. Ndicho chifukwa chake calcium ndi yofunika. Koma si ana onse omwe amakonda kumwa mkaka. Tiyeni tiwone zomwe tingachite.
| Zakudya zokhala ndi calcium yambiri | Umu ndi momwe mungamupatse mwana wanu zomwe akufuna |
|---|---|
| Mkaka, yogurt, tchizi | Pa chakudya cham'mawa, onjezerani mkaka ndi zipatso zatsopano ku chimanga chanu. Pangani smoothie yokoma ya zipatso ndi mkaka kapena yogurt. M'malo mowonjezera uchi, ikani yogati ndi zipatso zosakaniza pamwamba pa ma pancake anu. |
| Tchizi | Onjezani chidutswa cha tchizi mu sangweji. Ikani tchizi pang'ono mu mazira ophwanyidwa. Thirani tchizi cha Parmesan pamwamba pa popcorn. |
| Zakudya zokhala ndi calcium yowonjezera | Ana omwe sakonda mkaka angapatsidwe mkaka wa soya kapena madzi a lalanje okhala ndi calcium yowonjezera. Mukapanga pudding, onjezerani mkaka. |
Malangizo Okhudza Thanzi Labwino: Mukaphika oats, ikani mkaka mu microwave m'malo mwa madzi. Ndi yokoma komanso yopatsa thanzi!
2. Ulusi: Dongosolo labwino logaya chakudya ndi zina zambiri!
Tikamaganizira za ulusi, kapena zakudya zokhala ndi ulusi, chinthu chokhacho chomwe chimabwera m'maganizo mwathu ndichakuti zimapangitsa kuti matumbo athu atuluke mosavuta. N'zoona kuti ulusi umathandiza kwambiri kupewa kudzimbidwa, komwe kumachitika kawirikawiri mwa ana. Koma ubwino wake suthera pamenepo. Mwana amene amadya zakudya zokhala ndi ulusi wambiri kuyambira ali wamng'ono amatha kuchepetsa chiopsezo cha matenda monga matenda a mtima ndi matenda a shuga a mtundu wa 2 omwe angakule akakula . Mwachidule, izi zili ngati ndalama zomwe angagwiritse ntchito mtsogolo.
Zakudya zonse, nyemba, zipatso, ndi ndiwo zamasamba ndizomwe zimakhala ndi ulusi wambiri.
| Zakudya zokhala ndi ulusi wambiri | Momwe mungawonjezerere ku chakudya |
|---|---|
| Ndiwo zamasamba ndi zipatso | Dulani ndiwo zamasamba monga kaloti ndi nkhaka kukhala timitengo ndipo muzipereke ndi batala wa mtedza kapena yogurt dip. Onjezani chipatso kapena ndiwo zamasamba pa chakudya chilichonse. |
| Mbewu Zonse | Perekani buledi wa tirigu wonse m'malo mwa buledi woyera. Phikani mpunga wofiirira m'malo mwa mpunga woyera ndi pasitala wa tirigu wonse m'malo mwa pasitala woyera. |
| Nyemba | Onjezani ndiwo zamasamba zodulidwa monga broccoli ndi kaloti mu msuzi wa pasitala. Onjezani mphodza, nandolo, ndi nandolo mu supu ndi gravies. |
Malangizo Okhudza Thanzi Lobisika: Mu nyama yanu yokazinga yopangidwa kunyumba, chotsani theka la nyamayo ndikuyika china chake monga nandolo zophikidwa kapena nandolo. Komanso, sakanizani china chake monga nyemba zoyera zophikidwa kapena nandolo ndikuziyika mu supu kapena msuzi. Simudzawona kusiyana kwa kukoma, koma ulusi wake ndi wabwino kwambiri.
3. Vitamini D: Vitamini yodabwitsa yochokera ku dzuwa
Vitamini D imatchedwa "vitamini ya dzuwa" chifukwa matupi athu amatha kupanga vitaminiyi khungu lathu likakumana ndi kuwala kwa dzuwa. Komabe, ndi vitamini D yomwe timapeza kuchokera muzakudya zomwe timadya yomwe imathandiza matupi athu kuyamwa bwino calcium yomwe tidakambirana kale.
Kafukufuku waposachedwapa akusonyeza kuti vitamini D ndi "vitamini yodabwitsa" yomwe simangothandiza mafupa okha, komanso imathandiza kuteteza ku matenda ambiri oopsa monga khansa, matenda a mtima, matenda a shuga, ndi matenda odziteteza ku matenda a autoimmune. Kotero mutha kuganiza za kufunika kwake.
Ana athu samasewera panja monga kale. Chifukwa chake zimakhala zovuta kupeza vitamini D wokwanira kuchokera ku dzuwa lokha. Ndicho chifukwa chake ndikofunikira kwambiri kuwonjezera vitamini D muzakudya zanu. Zakudya zokhala ndi vitamini D wambiri zimaphatikizapo nsomba zamafuta monga salimoni ndi tuna, mazira a yolk, ndi mkaka ndi yogati wothira ndi vitamini D.
Malangizo Okhudza Thanzi Labwino: Onjezani mkaka wopanda mafuta ambiri ku ma pudding, supu, ndi ma smoothies kuti mwana wanu apeze vitamini D ndi calcium yomwe amafunikira popanda kuzindikira.
4. Potaziyamu: Chomera chomwe chimapatsa moyo mtima ndi minofu
Anthu ambiri akamaganiza za potaziyamu, amaganiza za nthochi ndi malalanje. Koma kwenikweni, zakudya zambiri, kuphatikizapo nyama, nsomba, mkaka, ndi ndiwo zamasamba, zimakhala ndi potaziyamu. Potaziyamu ndi mchere wofunikira womwe umathandiza kuti mtima wa mwana uzigwira ntchito bwino, minofu yake igwire bwino ntchito, komanso kuthamanga kwa magazi.
Chofunika kwambiri kukumbukira apa ndichakuti chakudya chikakhala chatsopano, chimakhala ndi potaziyamu yambiri. Zakudya zam'zitini ndi zokonzedwa zimakhala ndi potaziyamu yochepa.
| Zakudya zokhala ndi potaziyamu wambiri | Momwe mungamupatse mwanayo |
|---|---|
| Nyama yatsopano, mkaka | Phikani nyama yatsopano (makamaka nkhumba). Yesetsani kupereka zakudya za mkaka katatu (mkaka, yogati) patsiku. |
| Nyemba, mtedza, zipatso | Onjezani nandolo zophikidwa, nandolo, ndi nyemba ku salimoni, masaladi, ndi supu. Pangani masangweji ndi batala wa mtedza ndi nthochi pa buledi wokhuthala. |
| Juwisi wazipatso | M'malo mwa zakumwa zotsekemera zogulidwa m'sitolo, pangani mapaketi a ayezi (ma juice ozizira) kuchokera ku madzi a zipatso 100%. |
Malangizo Okhudza Thanzi Lobisika: Pangani njira yosakaniza yokoma komanso yopatsa thanzi kunyumba. Mutha kupanga izi powonjezera maapricot odulidwa, magawo a pichesi, chimanga cha tirigu wonse, mtedza wa soya wokazinga, ndi tchipisi ta chokoleti. Izi ndi zabwino kwambiri podyetsa mukusewera!
Kudyetsa ana nthawi zina kungakhale kovuta. Koma pogwiritsa ntchito njira zosavuta komanso zopanga ngati izi, titha kuwonjezera zakudya zofunika pa chakudya chawo kuti akule. Chofunika kwambiri ndichakuti musapangitse nthawi ya chakudya kukhala yovuta kwa mwana wanu kapena inu nokha. Pangani nthawiyo kukhala yosangalatsa.
Uthenga Wopita Nawo Kunyumba
- Calcium ndi yofunika kwambiri kuti mafupa a mwana akhale olimba. Zakudya monga mkaka, yogati, ndi tchizi ndizo zabwino kwambiri.
- Perekani ndiwo zamasamba, zipatso, ndi tirigu wathunthu wokhala ndi ulusi wambiri kuti mupewe kudzimbidwa komanso kuti chakudya chiziyenda bwino m'mimba.
- Vitamini D ndi wofunikira pa kuyamwa kwa calcium ndi thanzi labwino. Nsomba zamafuta, mazira, ndi zakudya zamkaka zokhala ndi vitamini D ndizofunikira pa izi.
- Potaziyamu ndi yofunika kuti mtima ndi minofu zizigwira ntchito bwino. Perekani nyama yatsopano, nthochi, ndi zakudya za mkaka kuti izi zitheke.
- Ngati mwana wanu sakufuna kudya, musamukakamize. M'malo mwake, yesani njira zatsopano monga zomwe zatchulidwa m'nkhaniyi.
- Ngati muli ndi nkhawa kapena kukayikira kulikonse pa kukula kapena zakudya za mwana wanu, onetsetsani kuti mwafunsa dokotala wa banja lanu malangizo .
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