Chakudya Cham'mawa cha Ana Anu: N’chifukwa chiyani chili chofunika kwambiri? Tiyeni tikambirane!

Kodi muli bwanji, Amayi ndi Abambo? Mukudziwa momwe zimakhalira zovuta komanso zopanikiza kukonzekera mwana wanu kusukulu, kapena ntchito za tsikulo, kapena kusewera. Pakati pa zovuta zonsezi, kudyetsa mwana wanu chakudya cham'mawa chabwino komanso chopatsa thanzi nthawi zina kunganyalanyazidwe kapena kuiwalika. Koma, kodi mukudziwa, chakudya cham'mawa ichi ndi chinthu chofunikira kwambiri chomwe chili chofunikira kwambiri pa tsiku la mwana komanso thanzi lake. Lero, tiyeni tikambirane za momwe tingapangire chakudya cham'mawa chathanzi ichi kukhala gawo lofunika kwambiri pa zochita za mwana wanu za tsiku ndi tsiku, ndipo ubwino wake ndi wotani?

N’chifukwa chiyani chakudya cham’mawa chili chofunika kwambiri?

Pali mwambi wakuti, “Chakudya cham’mawa ndi chakudya chofunika kwambiri patsiku.” Si mawu okha ayi. Pali choonadi chochuluka, makamaka pankhani ya ana athu.

Mphamvu yatsopano ya thupi ndi maganizo!

Tangoganizirani, mwana sanadye kapena kumwa chilichonse usiku wonse, kutanthauza kuti, kwa maola pafupifupi 8-10. Choncho akadzuka m'mawa, mphamvu zawo zimakhala zochepa kwambiri. Zili ngati galimoto ikatha mafuta. Choncho chakudya cham'mawa chabwino m'mawa chimapatsa thupi ndi ubongo wa mwana 'mafuta' omwe amafunikira kuti ayambe tsiku, ndiko kuti, mphamvu zomwe amafunikira. Mphamvu zomwe amafunikira kuti azithamanga ndikusewera tsiku lonse, kuchita ntchito za kusukulu, kuphunzira zinthu zatsopano, zonsezi zimachokera ku chakudya cham'mawa ichi.

Zimathandiza kukhala ndi kulemera kwabwino

Kodi mukudziwa kuti ana omwe amadya chakudya cham'mawa chabwino amakhala ndi mwayi wodya zakudya zopatsa thanzi tsiku lonse? Amakhalanso ndi mwayi wochita masewera olimbitsa thupi. Zinthu zonsezi zimathandiza kwambiri kuti mwana akhale ndi thupi labwino . Kusadya chakudya cham'mawa kungamupangitse kumva njala masana, zomwe zingamupangitse kudya kwambiri kapena kudya zakudya zosapatsa thanzi zomwe zili ndi shuga wambiri ndi mafuta ambiri. Izi zingayambitse kunenepa.

Maganizo a mwana ndi kukhala maso

Kodi mukudziwa zomwe zimachitika ngati simudya chakudya cham'mawa? Mwana angayambe tsiku akumva kutopa, kukwiya, kusakhazikika, komanso kukwiya. Taganizirani chitsanzo chaching'ono. Mwana amene amapita kusukulu osadya chakudya cham'mawa ndipo akumvetsera aphunzitsi ali ndi njala ndipo amavutika kumvetsera. Sangathe kumvetsera. Akhoza kukwiya ndi zinthu zazing'ono, ndipo sangafune kusewera ndi anzake. Adzangokhala wokwiya. Ngati zimenezo zitachitika, tsiku lonse lidzakhala lovuta , eti? Chifukwa chake n'chakuti m'mawa, thupi ndi ubongo wawo zimafunikira mphamvu zatsopano, 'mafuta' kuti ayambe tsiku. Ngati sadya chakudya cham'mawa, pofika pafupifupi masana, pafupifupi 10 kapena 11 koloko m'mawa, shuga m'magazi mwawo udzatsika, ndipo maganizo awo ndi mphamvu zawo zidzayamba kutsika mwadzidzidzi.

Kagayidwe kachakudya ndi kuwotcha kalori

Chinthu china chofunika ndichakuti chakudya cham'mawa chimawonjezera kagayidwe kathu ka chakudya.Zimathandiza kwambiri. Mwachidule, iyi ndi njira yomwe chakudya chomwe timadya chimasandutsidwa mphamvu ndipo thupi limatentha zinyalala. Pamene izi (kagayidwe kachakudya) ziyamba kugwira ntchito bwino m'mawa, thupi limayamba kuwotcha ma calories. Kafukufuku wina wa zamankhwala akusonyeza kuti thupi limatha kuwotcha ma calories m'mawa kuposa usiku.

Kodi chingachitike n’chiyani ngati simudya chakudya cham’mawa?

Tanena kale kuti anthu omwe sadya chakudya cham'mawa amakhala ndi mwayi wonenepa kwambiri. Pali zifukwa zingapo zazikulu zomwe zimapangitsa izi:

• Timalakalaka kudya zakudya zosafunikira pafupipafupi tsiku lonse, makamaka zakudya zokhala ndi shuga wambiri ndi mafuta ambiri.
• Pa chakudya chachikulu chotsatira, mumadya zambiri kuposa momwe muyenera kudya chifukwa cha njala yaikulu (kudya mopitirira muyeso).
• Mungakhale ndi chizolowezi chodya usiku kwambiri, zomwe zingathandizenso kunenepa.

Mphamvu zomwe ubongo wanu umapeza kuchokera ku chakudya cham'mawa!

Chakudya cham'mawa sichimangopatsa mphamvu thupi, komanso chimathandiza kwambiri ubongo wa mwana.

Zakudya za ubongo

Ndikofunikira kudyetsa mwana wanu chakudya cham'mawa tsiku lililonse. Ndi zomwe mumasankha kumudyetsa pa chakudya cham'mawa. Kuti mupeze zakudya zabwino kwambiri, sankhani zakudya zomwe zili ndi tirigu wambiri, zipatso kapena ndiwo zamasamba, mapuloteni ambiri, komanso shuga wochepa ndi mafuta osafunikira. Kudya chakudya cham'mawa chabwino kungathandize mwana wanu:

• Ulusi wambiri, calcium , mavitamini , mchere, ndi michere ina yambiri yofunika.
• Zakudya zimenezi ndizofunikira kwambiri pakukula ndi thanzi la mwana, makamaka pakukula bwino ndi kugwira ntchito bwino kwa ubongo . Mwachitsanzo, (Mbewu Zonse) Mbewu zonse zimapereka mphamvu zomwe zimayamwa pang'onopang'ono, kotero mwanayo akhoza kukhala maso. (Calcium) Calcium sikuti imathandiza mafupa okha, komanso imathandizanso kuti mitsempha igwire bwino ntchito. (Mavitamini) Mavitamini omwe amapezeka mu zipatso ndi ndiwo zamasamba amateteza maselo a ubongo.

Thandizo kuti ukhale waluso pantchito ya kusukulu

Kodi munamvapo kuti ana omwe amadya chakudya cham'mawa chabwino amachita bwino kusukulu ? N'zoona. Izi zili choncho chifukwa zakudya zomwe zili m'chakudya cham'mawa zimalimbikitsa ubongo. Chakudya cham'mawa chabwino chingathe:

• Luso la ana lophunzira limakula.
• Kukumbukira ndi kusamala zimakula. Izi ndizofunikira kwambiri pophunzira. Izi zimakuthandizani kukumbukira maphunziro ndikumvetsera mosamala zomwe mphunzitsi akunena.

Mfundo yofunika: Kafukufuku wasonyeza kuti ana omwe amadya chakudya cham'mawa chabwino amapambana mayeso ndipo amachita bwino mkalasi. Ana omwe amalowa nawo m'mapulogalamu a chakudya chamasana kusukulu apezeka kuti sapita kusukulu mokwanira.

Kodi mumapangitsa bwanji kuti chakudya cham'mawa chikhale chosavuta?

Ndikumvetsa kuti ndi ntchito yotanganidwa yokonzekera inu ndi mwana wanu m'mawa, nthawi zina kukonzekera chakudya cham'mawa kungamveke ngati 'ntchito ina'. Mungaganize kuti, 'Ayi, ndilibe nthawi.' Koma ganizirani izi ngati ndalama zambiri zomwe mwana wanu amaika pa iye. Ndi khama pang'ono komanso kukonzekera, n'zotheka kupanga izi kukhala chizolowezi cha tsiku ndi tsiku. Tiyeni tiwone malingaliro othandiza omwe angathandize.

Malangizo ena othandiza:

• Choyamba, nthawi zonse sungani zakudya zabwino za m'mawa kukhitchini yanu (zitsanzo: oats, buledi wa tirigu wonse, mazira, yogurt wopanda mafuta ambiri, zipatso zatsopano, mtedza wouma).
• Konzani zinthu zambiri momwe mungathere usiku watha (monga kukonza mbale za chakudya cham'mawa, kudula zipatso ndikuziika mufiriji, ndikupeza zosakaniza za chakudya cham'mawa chomwe mukuphika). Izi zingakuthandizeni kusunga nthawi yambiri m'mawa.
• Aliyense ayenera kukhala ndi chizolowezi chodzuka mphindi 10 zisanafike nthawi yake . Mwanjira imeneyi, mutha kumaliza ntchito yanu popanda vuto lililonse komanso muli ndi mtendere wamumtima.
• Apatseni ana anu mwayi woti athandize kukonzekera ndi kuphika chakudya cham'mawa (monga kutsuka zipatso, kuyika batala pa chidutswa cha buledi). Izi zidzawonjezera chidwi chawo chodya chakudya chomwe aphika.
• Masiku ena, nthawi imakhala yochepa. Kumbukirani zinthu zingapo zomwe mungachite (monga nthochi yakucha, apulo, thumba laling'ono la chimanga cha tirigu wopanda shuga wambiri, kapu ya yogurt, kapena chosakaniza chopangidwa kunyumba).

Nanga bwanji ngati nditanena kuti m'mawa sindikumva njala?

Ana ena sakonda kudya nthawi yomweyo m'mawa. Anganene kuti, "Sindikumva njala." Zikatero, konzani chakudya cham'mawa chomwe angatenge nthawi kuti adye, mwina ali m'basi kupita kusukulu kapena atamaliza nthawi yoyamba ya sukulu. Zipatso zatsopano, bokosi laling'ono la chimanga, mtedza, kapena sandwichi ya theka la mkate wa tirigu wonse wokhala ndi batala wa mtedza ndi nthochi ndi zopatsa thanzi, zosavuta kupanga, komanso zosavuta kuti mwana wanu anyamule.

Ndi zinthu ziti zomwe siziyenera kudyedwa pa chakudya cham'mawa?

Ndikofunikira kudziwa zomwe mungadye pa chakudya cham'mawa ndi zomwe simuyenera kudya. N'zoona kuti makeke ena okazinga, chimanga chophimbidwa ndi chokoleti, ndi ma bar ena a chakudya cham'mawa ndi osavuta kuwatengera ana, ndipo amawakonda. Komabe, ambiri mwa awa ali ndi zakudya zofanana ndi maswiti kapena paketi ya mabisiketi. Izi zikutanthauza kuti ali ndi shuga wambiri ndi ma calories, koma ndi ochepa kwambiri mu michere yomwe thupi limafunikira. Chifukwa chake, musanayike ma bar ndi ma pastry otere m'galimoto yanu ya supermarket, werengani mosamala chizindikiro cha zakudya. Yang'anani kuchuluka kwa shuga komwe kuli mkati mwake, ngati ali ndi ulusi, komanso ngati ali ndi tirigu wathunthu.

Chakudya cham'mawa chimaperekedwa kusukulu kapena ku malo osamalira ana?

Mukhozanso kuyang'ana chakudya cham'mawa chomwe chimaperekedwa kusukulu ya mwana wanu kapena ku malo osamalira ana. Malo ena amapereka chakudya cham'mawa, ndipo ena amapereka kwaulere kapena pamtengo wotsika kwa mabanja osauka. Ngati mwana wanu amadya chakudya cham'mawa kunja kwa nyumba, ndikofunikira kumuphunzitsa kusankha bwino. (Mwachitsanzo, kapu ya mkaka m'malo mwa chakumwa chotsekemera, zipatso m'malo mwa zakudya zokazinga).

Malingaliro okoma komanso abwino a chakudya cham'mawa!

Chakudya cham'mawa sichiyenera kukhala chakudya chachikhalidwe chomwe chimachitika tsiku lililonse. Mutha kusakaniza zakudya zosiyanasiyana kuti mupange chakudya chokoma chomwe chimapatsa mwana wanu zakudya ndi mphamvu zomwe amafunikira tsiku lonse. Chofunika kwambiri ndikukhala ndi thanzi labwino.

Phatikizani zinthu izi pa chakudya cham'mawa chokwanira:

Pangani chakudya chanu cham'mawa kukhala chakudya chokhala ndi tirigu wathunthu, mapuloteni, ndi zipatso kapena ndiwo zamasamba . Mungayese zinthu monga:

• " Masiku onse okhala ndi mkaka wopanda mafuta ambiri , wokhala ndi zipatso zatsopano (nthochi, mango, papaya) kapena mtedza. Iyi ndi nthawi yoyambira tsiku lanu mwachangu, yosavuta, komanso yabwino, yokhala ndi ulusi, calcium, ndi mavitamini. "
• " Ma waffle a tirigu wonse okhala ndi batala wa mtedza kapena tchizi cha ricotta pamwamba, ndi zidutswa za zipatso."
• " Mkate wa pita wa tirigu wonse wokhala ndi magawo a dzira lophikidwa ndi sipinachi kapena sambal watsopano."
• "Pangani oatmeal , onjezerani mtedza ndi zipatso pamwamba, kenako onjezerani sinamoni pang'ono. Oats ndi chakudya chopatsa mphamvu chomwe chimatulutsa pang'onopang'ono, kotero mwana wanu sadzakhala ndi njala mpaka nthawi ya nkhomaliro. "
• "Tengani theka la bagel ya tirigu wonse , pakani batala wa mtedza pamwamba, ndipo pakani zipatso zatsopano pamwamba (monga zidutswa za nthochi kapena zidutswa za apulo)."
• " Smoothie ya kadzutsa: Sakanizani mkaka kapena yogati wopanda mafuta ambiri, chipatso chomwe mungasankhe (nthochi, mango, sitiroberi), ndi germ ya tirigu kapena oats pang'ono mu blender. Izi zimapatsa mwana wanu zinthu zambiri nthawi imodzi, monga zipatso, calcium, ndi mapuloteni. N'zosavutanso kupatsa ana omwe ali aulesi kudya. "
• " Omelette ya masamba yokhala ndi chidutswa cha mkate wa tirigu wonse."
• "Zidutswa za nkhaka zodulidwa ndi hummus , zophikidwa pa pita ya tirigu wonse. (Hummus ndi chakudya chopatsa thanzi chopangidwa kuchokera ku nkhono)."
• " Nkhuku yopanda mafuta kapena nkhuku/nsomba ndi tomato, pa muffin wokazinga wa Chingerezi kapena buledi wa tirigu wonse ."
• " Mpunga wotsala kuchokera ku chakudya chamadzulo""Tinatenthetsa pang'ono, tinawonjezera zidutswa za maapulo odulidwa, mphesa zouma, mtedza, ndi ufa wa sinamoni pang'ono kenako tinasakaniza. Iyi ndi njira yokoma komanso yopatsa thanzi yomwe ikugwirizana ndi dziko lathu. "
• "Ikani tchizi wodulidwa pa tortilla ya tirigu wonse, ipindeni pakati, ikani mu microwave kwa masekondi pafupifupi 20, kenako ikani tomato salsa pamwamba."

Komanso, musaiwale kufunika kwa chitsanzo chanu chabwino. Lolani ana anu aziona kuti mumasangalala ndi chakudya cham'mawa tsiku lililonse ndipo pangani nthawi yochitira zimenezo. Ana amaphunzira zambiri kuchokera ku zomwe timachita.

Zinthu zofunika kwambiri zomwe muyenera kukumbukira (Uthenga Wopita Nawo Kunyumba)

Kotero, amayi ndi abambo, chakudya cham'mawa cha mwana wanu si chakudya chongoyambira tsiku. Ndi cholimbikitsa kwambiri thanzi la mwana wanu, kukula, kuphunzira, ndi chisangalalo tsiku lonse . Ndi m'mawa wotanganidwa, nthawi zina izi zingamveke ngati zovuta, koma mukakonzekera pang'ono komanso kudzipereka, mutha kupatsa mwana wanu chakudya cham'mawa chopatsa thanzi komanso chokoma tsiku lililonse.

Chizolowezi chabwino ichi chomwe mumapereka kwa mwana wanu chidzakhala maziko olimba a tsogolo labwino kwa moyo wake wonse. Chifukwa chake, tiyeni tiganizirenso izi ndikuyesera kupanga chakudya cham'mawa kukhala chofunikira kwa mwana wanu kuyambira lero, sichoncho? Ngati muli ndi mafunso ena okhudza izi, mutha kufunsa dokotala wa banja lanu kapena katswiri wazakudya.

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