Kodi mukuda nkhawa ndi zakudya zabwino komanso thanzi la mwana wanu? Tiyeni tikambirane!

Amayi ndi abambo, nonse mukufuna kuona mwana wanu ali wathanzi, wokondwa, komanso wamphamvu. Eti? Chifukwa chake, zinthu ziwiri zofunika kwambiri pa thanzi, chisangalalo, ndi kukula kwa mwana ndi zakudya zabwino komanso kuchita masewera olimbitsa thupi okwanira , ndiko kuti, kukhala ndi thanzi labwino . Monga momwe mtengo wokongola umafunikira nthaka yabwino, madzi, ndi kuwala kwa dzuwa kuti ukule, ana athu sangakhale opanda zinthuzi.

N’chifukwa chiyani zakudya zimenezi n’zofunika kwambiri?

Taganizirani izi, mwana ali ngati nyumba yomwe ikumangidwa. Kuti nyumbayo ikhale yolimba komanso yokongola, muyenera zosakaniza zabwino kwambiri. Umu ndi momwe thupi ndi ubongo wa mwana zimafunikira zakudya zabwino .

Kodi "zakudya zabwino" izi ndi ziti?

Mwachidule, kukonzekera zakudya m'njira yopatsa mwana zakudya zonse zofunika pa msinkhu wake ndi kukula kwake. Timatchanso izi kuti zakudya zopatsa thanzi . Pankhaniyi, zinthu zotsatirazi ziyenera kuganiziridwa:

• Chakudya: Izi ndi zomwe zimapatsa mwana wanu mphamvu zothamanga, kulumpha, kusewera, ndi kuphunzira tsiku lonse. Izi zimapezeka muzakudya monga mpunga, buledi, mbatata, chimanga , ndi Zakudya zokhwasula-khwasula. Koma kumbukirani kuti chakudya chochokera ku zakumwa zotsekemera ndi mabisiketi sichabwino kwenikweni .
• Mapuloteni: Izi ndi zofunika kwambiri pomanga maselo a thupi, kukula kwa minofu, komanso kuteteza matenda. Mapuloteni amapezeka muzakudya monga nyama, nsomba, mazira , mkaka ndi zinthu zopangidwa ndi mkaka, mphodza, nandolo, ndi nyemba zobiriwira.
• Mafuta: Mafuta ndi ofunikiranso m'thupi. Mafuta ndi ofunikira kwambiri pakukula kwa ubongo ndipo amathandiza thupi kuyamwa mavitamini ena. Koma tiyenera kusankha mafuta oyenera . Mafuta abwino amapezeka mu zinthu monga mafuta a kokonati, mafuta a azitona, mtedza (monga ma cashew ndi mtedza), ndi ma avocado. Ndi bwino kuchepetsa zakudya zokazinga ndi zakudya zomwe zili ndi mafuta osinthika (monga ma margarine ndi zakudya zokhala ndi zokometsera zopangira ).
• Mavitamini ndi Mchere : Izi zimathandiza pa zinthu zambiri, monga kuona bwino, mafupa olimba, kupanga magazi, komanso kukana matenda. Zipatso, ndiwo zamasamba, ndi zitsamba zili ndi izi zambiri. Ndi bwino kwambiri ngati mungathe kupatsa mwana wanu zipatso ndi ndiwo zamasamba zosachepera zisanu patsiku.
• Madzi: Madzi ndi ofunikira pa moyo. Madzi amathandiza kulamulira kutentha kwa thupi la mwana wanu, kugaya chakudya, komanso kunyamula michere kupita ku maselo ake. Lolani mwana wanu amwe madzi pang'ono tsiku lonse.

Kumbukirani: Ubwino wa chakudya chomwe mwana amapatsidwa ndi wofunika mofanana ndi kuchuluka kwake.

Ganizirani zinthu izi mukamakonza chakudya

• Kuchatsopano: Gwiritsani ntchito ndiwo zamasamba zatsopano, zipatso, ndi nyama ndi nsomba zambiri momwe mungathere.
• Chepetsani mchere, shuga, ndi mafuta: Ngati mudya kwambiri zinthu izi kuyambira muli aang'ono, mudzakhala pachiwopsezo chachikulu chotenga matenda monga matenda a shuga ndi kuthamanga kwa magazi mukakula.
• Zakudya Zosiyanasiyana: M'malo mopatsa chakudya chofanana, perekani mitundu ndi mitundu yosiyanasiyana ya chakudya. Izi zilimbikitsa mwana wanu kudya ndikumupatsa zakudya zosiyanasiyana.
• Pangani nthawi ya chakudya kukhala yosangalatsa: Musamukalipire kapena kudzudzula mwana wanu panthawi ya chakudya. Banja lonse likakhala pamodzi, likucheza mosangalala ndikudya, chidwi cha mwana pa kudya chimawonjezeka.

N’chifukwa chiyani ana amafunika kukhala olimba thupi, kutanthauza kuti, kukhala otanganidwa?

Monga kudya bwino, kuchita masewera olimbitsa thupi n'kofunika kwambiri kuti mwana akule bwino. Mwana amene amathamanga ndi kusewera amakhala wathanzi komanso wamphamvu kuposa mwana amene amangokhala chete.

Kodi ubwino wa mwana wochita zinthu mwachangu ndi wotani?

• Mafupa ndi minofu yolimba: Mwana akathamanga, kulumpha, ndi kuvina, mafupa ndi minofu yake imakhala yolimba.
• Kusunga kulemera kwabwino: Kuchita masewera olimbitsa thupi kumawotcha ma calories osafunikira ndipo kumathandiza kukhala ndi kulemera kwabwino, zomwe zimachepetsa chiopsezo cha mavuto monga kunenepa kwambiri .
• Chitetezo ku matenda monga matenda a mtima ndi matenda a shuga: Kukhala ndi zochita zambiri kuyambira ali mwana kungachepetse chiopsezo chotenga matenda osapatsiranawa mukamakula.
• Kugona bwino: Ukasewera molimbika komanso kugwira ntchito mwakhama, umagona bwino usiku.
• Thanzi la maganizo: Kukhala wochita masewera olimbitsa thupi kumachepetsa nkhawa za mwana , kumawonjezera chimwemwe, komanso kumalimbitsa kudzidalira.
• Kukula kwa luso la anthu: Akamasewera ndi ana ena, amaphunzira zinthu monga kugawana zinthu, kugwira ntchito limodzi, komanso kutenga utsogoleri.

Kodi ndi nthawi yayitali bwanji komanso ndi zochitika zamtundu wanji zomwe zili zabwino?

Izi zimasiyana malinga ndi msinkhu wa mwana.

• Chaka chimodzi mpaka ziwiri (ana aang'ono): Osachepera maola atatu patsiku akuchita masewera olimbitsa thupi osiyanasiyana. Izi zikuphatikizapo kuthamanga m'nyumba, kusewera ndi mipira, kukwawa, ndi kukoka zoseweretsa zazing'ono.
• Ana a zaka 3-5 (ana aang'ono): Kuchita masewera olimbitsa thupi kwa maola osachepera atatu patsiku. Ola limodzi la izi liyenera kuchitika muzochita zomwe zimakupangitsani kutuluka thukuta pang'ono ndikupuma mwachangu (monga kuthamanga, kulumpha, kukwera njinga, kuvina).
• Zaka 6-17 (ana ndi achinyamata omwe akupita kusukulu):Muyenera kuchita masewera olimbitsa thupi osachepera ola limodzi kapena kuposerapo tsiku lililonse. Izi zikuphatikizapo kuyenda mwachangu, kuthamanga, kusambira, ndi masewera a timu (cricket, volleyball). Muyeneranso kuchita masewera olimbitsa thupi olimbitsa mafupa ndi minofu (monga kukwera mitengo, kulumpha, kunyamula zolemera) masiku osachepera atatu pa sabata.

Chofunika kwambiri ndi chakuti mwanayo azisangalala kuchita zinthu zimenezo. Kenako adzafuna kupitiriza kuchita zimenezo.

Tiyeni tisunge ana kukhala otanganidwa, osati akapolo a ukadaulo!

Masiku ano, ana ambiri amakonda kwambiri TV, mafoni, ndi masewera apakompyuta. Chifukwa cha izi, zochita zawo zachepa kwambiri. Timatcha nthawi yowonera pa TV iyi.

• Kwa ana osakwana zaka ziwiri: Kusakhala ndi nthawi yowonera TV ndikwabwino . (Ngati ndi kofunikira pa maphunziro, khalani ndi makolo kwa mphindi zochepa chabe)
• Kwa ana azaka zapakati pa 2-5: Palibe nthawi yokwanira yowonera TV kuposa ola limodzi patsiku . Ingokhalani ndi mapulogalamu ophunzitsa komanso abwino.
• Kwa ana azaka zoposa 6: Chepetsani nthawi yogwiritsira ntchito kompyuta yanu. Komanso, konzani nthawi yogwiritsira ntchito kompyuta yanu m'njira yosasokoneza kugona, kuchita masewera olimbitsa thupi, homuweki, kapena nthawi ya banja.

Zinthu zomwe mungachite monga makolo:

• Khalani chitsanzo chabwino: Khalani otanganidwa, sewerani ndi ana anu. Akakuonani mukuchita masewera olimbitsa thupi, ana awo nawonso adzasangalala nazo.
• Khalani otanganidwa monga banja: Pitani ku paki kumapeto kwa sabata, pitani kukwera njinga, kapena pitani kukayenda pagombe. Izi ndi zokumana nazo zabwino kwa ana ndipo zimalimbitsa ubale wa m'banja.
• Perekani ana anu ntchito zapakhomo: Perekani ana anu kuti akuthandizeni ndi zinthu monga kuyeretsa dimba ndi kutsuka galimoto.
• Limbikitsani kusewera: Perekani ana mwayi wosewerera panja ndikucheza ndi anzawo. Onetsetsani kuti mwawateteza.
• Konzani malamulo oti muzigwiritsa ntchito nthawi yowonera TV: Konzani malamulo monga kusakhala ndi ma TV kapena makompyuta m'zipinda zogona, komanso kusakhala ndi mafoni mukudya.

Zakudya ndi kulimbitsa thupi zimayendera limodzi!

Taganizirani izi, ngakhale mutayika mafuta abwino mgalimoto, sizingakupindulitseni ngati mulibe mpweya m'matayala onse anayi. Mofananamo, ngati mudya bwino ndipo simukuchita masewera olimbitsa thupi, simudzapindula kwambiri. Mofananamo, ngati mumachita masewera olimbitsa thupi bwino koma simukudya bwino, sizingakupindulitseni kwambiri. Chifukwa chake, zinthu ziwirizi ziyenera kuyenda limodzi.

Mavuto ang'onoang'ono kwa amayi ndi abambo!

• Kodi mumachita chiyani ndi ana "oba chakudya"?
• Musamukakamize mwana wanu kudyetsa. Izi zingamupangitse kuti asamafune kudya.
• Konzani pang'ono, m'njira zosiyanasiyana. Mwina mungawonjezere ndiwo zamasamba zomwe simukuzikonda ku supu, cutlet, kapena Zakudyazi pozidula m'zidutswa zazing'ono.
• Muzithandiza mwana wanu kukonza chakudyacho. Mwanjira imeneyi, adzakhala ndi mwayi wofuna kudya zomwe waphika.
• Konzani mbaleyo mokongola komanso mokongola.
• Mukapempha "chakudya chopanda pake"?
• Ndi bwino kuchepetsa kusiyana ndi kuletsa kwathunthu. Bwerani ndi mgwirizano monga, "Tiyeni tidye chokoleti lero, koma tidye zipatso zambiri mawa."
• Pangani njira zina zabwino kunyumba. Yesani madzi a zipatso opangidwa kunyumba m'malo mwa zakumwa zotsekemera zogulidwa m'sitolo, kapena zipatso zokhala ndi yogati m'malo mwa ayisikilimu.

Pomaliza, zinthu zoti muzikumbukira (Uthenga Wopita Nawo Kunyumba)

• Zinthu ziwiri zofunika kwambiri zomwe zimatsimikiza tsogolo labwino la mwana wanu ndi zakudya zabwino komanso kuchita masewera olimbitsa thupi mokwanira.
• Perekani zakudya zoyenera . Ziyenera kukhala ndi chakudya cham'mawa, mapuloteni, mafuta, mavitamini, ndi mchere. Onetsetsani kuti mwaphatikiza zipatso, ndiwo zamasamba, ndi zitsamba muzakudya zanu za tsiku ndi tsiku.
• Chepetsani shuga, mchere, zakudya zamafuta, ndi zakudya zopanda thanzi momwe mungathere.
• Muzithandiza mwana wanu kuti azisewera nthawi zonse . Mulimbikitseni kuthamanga, kulumpha, ndi kusewera. Chepetsani nthawi yowonera pa TV.
• Khalani chitsanzo chabwino. Ngati mudya zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi, ana anu adzatsatiranso chitsanzo chanu.
• Chitani zonsezi ndi chimwemwe ndi chikondi . Musalole ana anu kumva ngati katundu wolemetsa.

Kumbukirani kuti si ana onse omwe ali ofanana. Gwiritsani ntchito malangizo awa m'njira yoyenera mwana wanu. Ngati kuli kofunikira, mutha kufunsanso upangiri kwa dokotala kapena katswiri wazakudya. Khama lanu ndiye ndalama zabwino kwambiri zopezera tsogolo labwino komanso losangalatsa la mwana wanu!

Zakudya za ana, thanzi la ana, kudya bwino, kuchita masewera olimbitsa thupi, kudya moyenera, upangiri wa makolo, nthawi yowonera TV