Kodi mwana wanu ali ndi njala akamaliza sukulu? Tiyeni tikambirane za zakudya zopatsa thanzi akamaliza sukulu!

Kodi mwana wanu amathamangira kukhitchini akangofika kunyumba kuchokera kusukulu nati, "Amayi/Abambo, ndili ndi njala, mungandipatseko chakudya?" Ndizachilendo kuti ana ambiri azikhala ndi njala akafika kunyumba kuchokera kusukulu. Ana ena amadya chakudya cham'mawa, amadya chakudya chamasana kusukulu msanga, kenako amagona mochedwa akuchita homuweki. Ena amakhala ndi zochita zina akamaliza sukulu. Ngakhale atadya chakudya chamasana pang'ono, nthawi zina amakhala ndi njala kwa maola 6 kapena kuposerapo asanadye chakudya chamadzulo.

N’chifukwa chiyani zakudya zokhwasula-khwasula izi za masana n’zofunika?

Mwachidule, chakudya chaching'ono ichi akamaliza sukulu chimathandiza kuchepetsa njala ya mwana ndikupatsa thupi lake zakudya zofunikira. Izi zimawapatsa mphamvu kuti akhale otsitsimula komanso osamva njala mpaka chakudya chamadzulo. Komabe, ife monga makolo tiyenera kudziwa kupatsa mwana zinthuzi moyenera, komanso kumulola kudya chakudya chamadzulo . Chifukwa, ngati chakudya chaching'onochi sichikulamulidwa, mwanayo angakane kudya chakudya chamadzulo.

Tiyeni tipange mndandanda wa zakudya zabwino zopatsa thanzi pamodzi?

Ponena za zakudya zokhwasula-khwasula zomwe mwana wanu wadya atamaliza sukulu, si bwino kupatsa mwana wanu tchipisi, maswiti, mabisiketi, ndi makeke nthawi zonse . Ndi bwino kuwapatsa nthawi zina komanso pazochitika zapadera. Koma sizoyenera kudya tsiku lililonse. Lankhulani ndi mwana wanu ndipo lembani mndandanda wa zakudya zopatsa thanzi komanso zopatsa thanzi. Musaiwale kuphatikiza zipatso zatsopano, ndiwo zamasamba, tirigu wonse, ndi zakudya zokhala ndi mapuloteni ambiri .

Kodi mukudziwa kuti zipatso ndi ndiwo zamasamba zimapereka mavitamini ndi michere yambiri yomwe mwana wanu amafunikira? Izi zimathandiza kuteteza matenda ndikusunga thupi lanu likugwira ntchito bwino. Mbewu zonse zimapereka chakudya ndi ulusi zomwe zimakuthandizani kukhala ndi moyo tsiku lonse. Ulusi uwu umathandiza matumbo anu kugwira ntchito bwino ndikuchepetsa kudzimbidwa. Mapuloteni ndi ofunikira pakukula kwa mwana wanu, mphamvu ya minofu, komanso kukula kwa maselo atsopano.

Ana ena angakhale okonzeka kupita nanu kusitolo ndikukuthandizani kusankha zakudya izi. Zikatero, tengani nthawi yowerenga chizindikiro cha Nutrition Facts chomwe chili pa phukusi la chakudya ndikuyerekeza zosakaniza zomwe zili mu chinthu chilichonse. Kambiranani ndi mwana wanu za mafunso monga, 'Kodi shuga ali bwanji mu izi?', 'Kodi izi ndi ulusi wabwino?', 'Kodi sodium kapena mchere uli bwanji mu izi?' Komanso, onani kuchuluka kwa mapuloteni, ulusi, ndi calcium zomwe zilimo. Kambiranani ndi mwana wanu za kukula kwa magawo. Fotokozani kuti 'izi ndi kuchuluka komwe muyenera kudya nthawi imodzi.' Pamodzi, sankhani zakudya zomwe zili ndi shuga, mafuta, ndi mchere wochepa . Mukaphatikiza mwana wanu mu izi, nthawi zambiri amaphunzira kusankha zakudya zabwino, eti?

Kodi tiyenera kukonzekera nthawi yeniyeni yoperekera chakudya?

Mukakonzekera kudyetsa mwana wanu madzulo, muyeneranso kuganizira zinthu izi:

• Kodi mwana amadya nthawi yanji nkhomaliro?
• Kodi mumadya chiyani pa nkhomaliro ndipo mumadya zingati?
• Kodi mumapereka zokhwasula-khwasula masana, kaya kusukulu kapena pulogalamu yochitira maphunziro atatha sukulu?
• Kodi mumadya chakudya chamadzulo nthawi yanji?

Tangoganizirani, ngati mwana wanu abwera kunyumba nthawi ya 4 koloko madzulo ndikudya chakudya chachikulu, kodi adzakhala ndi njala ya chakudya chomwe chimaperekedwa nthawi ya 5 koloko madzulo? Panthawiyo, perekani chakudya chochepa, chopepuka. Mwina kupereka chipatso kapena ndiwo zamasamba pang'ono pa chakudya chamadzulo kungathandize kuchepetsa njala yake pang'ono. Komanso, dziwani njala ya mwana wanu. Ana ena angamve njala kwambiri akamaliza kuchita zinthu zina.

Kumbali ina, sikoyenera kuuza mwana kuti asadye chilichonse atatha kudya nkhomaliro mpaka 7:30 pm, sichoncho? Nthawi ngati zimenezi, onjezani chipatso kapena ndiwo zamasamba, pamodzi ndi china chake chomwe chili ndi mapuloteni . Mwachitsanzo, mutha kupereka apulo ndi batala wa mtedza pang'ono, kapena china chake chonga hummus ndi ndiwo zamasamba monga kaloti ndi nkhaka. Chakudya chamtunduwu chimachepetsa njala ndikupereka mphamvu zofunika kuti zikhalepo mpaka chakudya chamadzulo.

Tiyeni tipange chakudya chopatsa thanzi kukhala chosavuta kuchipeza!

Ana akakhala ndi njala, nthawi zambiri amadya chilichonse chomwe angathe . Choncho, pangani malo omwe zakudya zopatsa thanzi zimakhala zosavuta kupanga. Mutha kuchita izi:

• Sungani zakudya zopatsa thanzi pafupi ndi ana. Sungani zipatso (nthochi, malalanje, mango) mumtanga wa zipatso wooneka bwino kukhitchini. Sungani yogati ndi ndiwo zamasamba zodulidwa (kaloti, ndodo za nkhaka) m'zidebe zowonekera bwino pafupi ndi kutsogolo kwa firiji, kuti zifike mosavuta.
• Konzani zakudya zopatsa thanzi ngati izi pasadakhale. Mwachitsanzo, mutha kudula ndiwo zamasamba kumapeto kwa sabata ndikuzisunga mu chidebe chopanda mpweya mufiriji.
• Tumizani chakudya chopatsa thanzi ngati ichi m'bokosi la chakudya cha mwana wanu kapena m'chikwama chake. Izi zingathandizenso kuchepetsa chiopsezo choti adye chakudya chosafunikira kuchokera kuzinthu zina.

Ngati muli panyumba kuchokera kusukulu pamene mwana wanu wabwera kunyumba, zingakhale zosangalatsa kuphika chakudya chaching'ono pamodzi ndi mwana wanu. Nazi zakudya zina zopatsa chidwi zomwe ana amakonda kudya:

• 'Nyerere pamtengo': Izi zimapangidwa popaka batala wa mtedza pa ndodo ya udzu winawake ndikuyika mphesa zouma (monga "nyerere") pamwamba. (Ngakhale izi sizikudziwika bwino m'dziko lathu, mutha kuziyesa kuti musangalale.)
• 'Mabwato a mazira': Dzira lophikidwa lodulidwa m'zigawo zinayi kenako n'kuikapo chidutswa cha tchizi pamwamba pake kuti apange chombo choyendera.
• Ma kabob a zipatso: Ikani zidutswa za zipatso zosiyanasiyana (chinanazi, papaya, mavwende, mphesa) pa skewers ndikutumikira ndi yogurt.
• Kapena, mutha kupereka chakudya chophikidwa ndi mkaka wa kokonati ndi nthochi, mango, kapena papaya. Komanso, nyemba zophikidwa kunyumba, kapena nyemba zobiriwira zophikidwa ndi mchere ndi tsabola pang'ono, ndizopatsa thanzi kwambiri.

Ana okalamba angasangalale kupanga ma smoothies - chakumwa chabwino chomwe chingapangidwe posakaniza zipatso monga nthochi kapena mango ndi yogurt kapena mkaka pang'ono - kupanga njira yopangira kunyumba (kuwonjezera zinthu monga ma cashews, mtedza, mphesa zouma, ma apricots ouma), kapena kupanga popcorn ndi tchizi cha parmesan pang'ono pamwamba. M'malo mwa tchizi, mutha kuwonjezera ufa wa tsabola pang'ono ndi mchere pang'ono ku popcorn kuti mulawe.

Tiyeni tisamalenso ndi chakudya chomwe timapatsa ana athu akakhala kutali ndi kwawo!

Ngati mwana wanu ali mu pulogalamu yophunzirira ana atatha sukulu, ku malo osamalira ana , kapena malo ena osamalira ana, funsani za zakudya zokhwasula-khwasula zomwe amapereka. Lankhulani ndi aphunzitsi kapena osamalira ana za mitundu ya zakudya zokhwasula-khwasula zomwe amapereka komanso momwe zilili ndi thanzi labwino. Ngati simukukhutira ndi chakudya chomwe amapereka, perekani njira zina zopatsa thanzi. Kapena, mutha kukonzekera chakudya chopatsa thanzi kuti mwana wanu adye masana.

Zokhwasula-khwasula zosavuta kunyamula ndi monga: kusakaniza kwa njira , mtedza monga ma cashew ndi mtedza, chimanga cha tirigu wonse chopanda shuga wambiri, ma pretzels kapena ma crackers a tirigu wonse , zipatso zatsopano kapena zouma, ndi ndiwo zamasamba zodulidwa.

Pomaliza, zinthu zoti muzikumbukira (Uthenga Wopita Nawo Kunyumba)

Chabwino, tiyeni tikambirane zina mwa zinthu zomwe takambirana zomwe tikuganiza kuti ndizofunikira kwa inu:

• Ndizachibadwa kuti mwana azikhala ndi njala akamaliza sukulu. Chakudya chochepa panthawiyo chimamupatsa chakudya chokwanira komanso chopatsa thanzi.
• M'malo momupatsa tchipisi ndi maswiti nthawi zonse, mupatseni zipatso, ndiwo zamasamba, tirigu wonse, ndi zakudya zokhala ndi mapuloteni ambiri. Lembani mndandanda wa zakudya izi pamodzi ndi mwana wanu.
• Samalani nthawi yoperekera chakudya. Perekani chakudya kwa mwana wanu ngati ali ndi njala ya chakudya chamadzulo, ndipo ngati pali kusiyana kwakukulu pakati pa chakudya chamasana ndi chamadzulo, mupatseni chakudya choyenera.
• Sungani zakudya zopatsa thanzi pafupi ndi malo oti mufikire. Kenako mwanayo adzasankha zinthu zimenezo mwachibadwa.
• Sangalalani ndi kukonzekera chakudya ndi mwana wanu. Izi zidzamuthandiza kukhala ndi zizolowezi zabwino zodyera.
• Komanso, fufuzani za chakudya chomwe chimaperekedwa m'malo omwe mwana wanu sali panyumba. Ngati kuli kofunikira, perekani nokha chakudya china chopatsa thanzi.

Kumbukirani, kudya zakudya zabwino ndi mphatso yamtengo wapatali kwambiri yomwe mungapatse mwana! Ino ndi nthawi yabwino kwambiri yoyambira zimenezo. Tiyeni tonse tiyesetse kupatsa ana athu tsogolo labwino.

Chakudya cha ana, zokhwasula-khwasula za pambuyo pa sukulu, chakudya chopatsa thanzi, zizolowezi zodyera bwino, zakudya zopatsa thanzi za ana, zokhwasula-khwasula za masana, (Zokhwasula-khwasula Zathanzi Pambuyo pa Sukulu)