Kodi mungatani kuti ana akhale osangalala ndi zakudya zotsika mtengo komanso zopatsa thanzi? (Zakudya Zotsika Mtengo Zathanzi za Ana)

Monga mayi kapena bambo, vuto lalikulu lomwe mumakumana nalo ndi kupatsa ana anu chakudya chabwino komanso chopatsa thanzi, ngakhale pa bajeti yochepa. Nthawi zina mumadabwa kuti, 'Ndingadyetse bwanji ana awa chakudya chabwino ndikuwasunga akhute, komanso kuchepetsa ndalama?' Ndi vuto lenileni. Koma musadandaule, lero tikambirana za njira zosavuta zothetsera vutoli. Ngati mutsatira malangizo awa, mutha kusunga mwana wanu wosangalala mwa kumudyetsa chakudya chopatsa thanzi komanso chotsika mtengo.

Kodi tiyenera kuphunzitsa mwana wanu kumvera thupi lake?

Choyamba, tiyeni tiwone momwe tingathandizire ana athu kuzindikira zomwe matupi awo akuwauza. Ichi ndi chinthu chofunikira kwambiri. Mwachidule, ndi kuwaphunzitsa kuti amvetsetse okha ngati ali ndi njala kapena kukhuta .

Tangoganizirani, ngati muphunzitsa mwana chizolowezichi kuyambira ali wamng'ono, chingamulepheretse kudya mopitirira muyeso kapena kumva njala akakula. Chingathandizenso kwambiri kuti akhale ndi thupi labwino.

Kodi mumachita bwanji izi?

• Lankhulani ndi mwana wanu: Mwana wanu akakhala pansi kuti adye, kapena akupempha chakudya, mungamufunse kuti, "Kodi mwana wanu ali ndi njala yeniyeni? Kodi pali phokoso lililonse m'mimba mwake? Kapena mutu wake umapweteka?" Nthawi zina ana aang'ono amatha kupweteka mutu akakhala ndi njala, kapena akhoza kukwiya pang'ono. Izi ndi zizindikiro zomwe thupi lawo limapereka.
• Phunzitsani mwana wanu zizindikiro za njala: Phunzitsani mwana wanu kuti zinthu monga kumva 'kuguguda', kulira m'mimba, nthawi zina kumva kutopa pang'ono, kufooka, komanso kuvutika kuganizira bwino zinthu zingakhale zizindikiro za njala. Funsani mwachidule, "Kodi mimba yanu imapanga phokoso pang'ono mukakhala ndi njala, mwana wanga?"
• Zizindikiro za kukhuta nazonso n'zofunika: Momwemonso kumva kuti 'wakwanira tsopano'. Phunzitsani mwana wanu kuti akakhuta pang'ono, amamva ngati sangathenso kudya. Ana ena amayesa kudya chilichonse chomwe chili m'mbale yawo ngakhale atakhuta, kapena ife timawakakamiza kudya. Musawakakamize. 'Kodi mwana wanu wamwamuna/wamkazi akumva kukhuta tsopano?' Afunseni mwachikondi kuti, 'Kodi pali malo m'mimba mwanu oti mudye chakudya china?'
• Mvetserani mwana wanu: Chofunika kwambiri ndi kumvetsera mwana wanu, kaya akunena kuti, "Sindili ndi njala" kapena "Ndatopa." Musamukakamize kudya. Aphunzitseni kudalira thupi lawo. Izi zidzawathandiza kuphunzira kudalira zizindikiro za thupi lawo.

Kumbukirani, izi sizingachitike mwadzidzidzi. Pakapita nthawi, mwana wanu adzakhala waluso kwambiri pozindikira zomwe thupi lake likumuuza. Khalani oleza mtima ndi izi.

Tiyeni tikhale ndi chizolowezi chopereka chakudya ndi zokhwasula-khwasula pa nthawi yake.

Chinthu chachiwiri chofunikira ndi kupatsa ana chakudya chachikulu katatu nthawi zonse, ndi chakudya chimodzi kapena ziwiri pakati . Izi zimatsimikizira kuti thupi la mwana limalandira michere yomwe limafunikira, ndikuwapatsa mphamvu zothamanga, kusewera, ndikuphunzira tsiku lonse.

N’chifukwa chiyani kudyetsa ana panthawiyi n’kofunika?

Taganizirani izi, ana athu ali ngati makina othamanga, sichoncho? Amafunika mphamvu nthawi zonse. Ngati sadya kanthu maola atatu kapena anayi aliwonse, amatopa msanga, amamva njala ndipo amayesa kudya kwambiri pa chakudya chotsatira. Kenako nthawi zina amadya mopitirira muyeso, zomwe zingayambitse kusasangalala m'mimba ndi kutupa.

Komanso, kudyetsa mwana panthawi yoyenera kumathandiza kuti shuga m'magazi mwake akhalebe wabwino. Izi ndizofunikira kwambiri pa ntchito ya ubongo wake, kuyang'ana kwambiri, kuphunzira, komanso kusewera. Kusinthasintha kwadzidzidzi kwa shuga m'magazi kungakhudzenso momwe akumvera.

Nayi chitsanzo cha ndondomeko:

Ichi ndi chitsanzo chabe, mutha kusintha kuti chigwirizane ndi ntchito zanu zapakhomo za tsiku ndi tsiku komanso ndandanda ya sukulu ya mwana wanu.

• Chakudya cham'mawa: 7:30am - 8:30am (kutengera nthawi yoyambira sukulu)
• Chakudya chamasana: Pakati pa 10:30 - 11:30 am (kutengera nthawi ya sukulu)
• *Zindikirani:* Masukulu ena akhoza kupereka chakudya chamasana mochedwa kuposa nthawi ino. Ngati kusiyana pakati pa chakudya cham'mawa ndi chamasana kuli kopitilira maola 4, mungaloledwe kutenga china chake m'mawa, monga chipatso chaching'ono kapena yogati.
• Chakudya cha masana: Pakati pa 2.30 - 3.30 pm (mukafika kunyumba kuchokera kusukulu)
• Chakudya Chamadzulo: Pakati pa 6:00 - 7:00 PM (Kudya chakudya chamadzulo msanga n'kosavuta kwa ana aang'ono kugaya)

Tsopano onani, mu ndondomeko iyi, chakudya chamasana chaperekedwa kuti chigwirizane ndi kusiyana kwakukulu pakati pa nkhomaliro ndi chakudya chamadzulo. Izi zithandiza kuti mwana asakhale ndi njala kwambiri panthawi ya chakudya chamadzulo ndipo zithandiza kuchepetsa kudya mopitirira muyeso kosafunikira.

Chofunika kwambiri ndikuonetsetsa kuti mwana wanu akumwa madzi ambiri pakati pa chakudya. Nthawi zina ana amatha kumva njala ngakhale atakhala ndi ludzu. Choncho muwakumbutseni kuti azimwa madzi nthawi zonse.

Tiyeni tisankhe zakudya zotsika mtengo koma zokhala ndi ulusi ndi mapuloteni ambiri.

Chinthu chachitatu komanso chothandiza kwambiri ndi kusankha zakudya zomwe timapatsa ana athu, makamaka zokhwasula-khwasula, zomwe zili ndi ulusi ndi mapuloteni ambiri . Zakudyazi sizimangodzaza mimba ya mwana mwachangu, komanso zimamusunga wokhuta kwa nthawi yayitali.

N’chifukwa chiyani fiber ndi mapuloteni ndi zabwino kwambiri?

Mwachidule, zimatengera thupi nthawi yayitali kuti ligaye zakudya ziwirizi. Izi zikutanthauza kuti, popeza chakudyachi chimakhala m'mimba mwa mwana kwa nthawi yayitali, sadzamvanso njala mwachangu. Zimenezi zichepetsanso nthawi zomwe amanena kuti, "Amayi, ndili ndi njala," sichoncho? Ulusi umathandizanso kupewa kudzimbidwa, ndipo mapuloteni amathandiza thupi kukula ndi kulimbitsa minofu.

Kodi ulusi uwu mukuupeza kuti?

• Zipatso: Chipatso chilichonse ndi chabwino pakupanga ulusi, monga nthochi, mango, mapapaya, magwava, malalanje, ma tangerines, chinanazi, magwava, ndi mavwende. Ndi bwinonso kupereka zipatso zomwe zingadyedwe ndi ulusiwo (zotsukidwa bwino), chifukwa ulusiwo uli ndi ulusi wambiri.
• Ndiwo zamasamba:Ndiwo zamasamba zonse zimakhala ndi ulusi, monga kaloti, nyemba, kabichi, sipinachi, beets, turnips, dzungu, ndi okra. Ndiwo zamasamba zokhuthala monga mbatata ndi mbatata nazonso ndi zabwino, koma perekani mofanana ndi masamba obiriwira ndi ndiwo zamasamba zina.
• Mbewu Zonse: Mpunga wofiirira, buckwheat, oats, ufa wa atta, barele, ndi zina zotero. Mukasankha buledi, sankhani buledi wonse.

Ndi zakudya ziti zomwe zili ndi mapuloteni ambiri?

• Nyemba monga nyemba, nsawawa, nyemba zobiriwira, ndi nandolo: Izi ndi magwero abwino a mapuloteni omwe ndi ofunikira m'nyumba mwathu ndipo amatha kugulidwa pamtengo wotsika. Wiritsani, pangani gravy, pangani ma vada, ndikuwonjezera pa chakudya chilichonse.
• Tchizi, mkaka, yogati, mkaka wopanda mafuta: Izi zimapereka calcium komanso mapuloteni abwino. Sankhani yogati yokhala ndi shuga wochepa.
• Nsomba, nyama, nkhuku, nsomba zouma: Ziduleni m'zidutswa zazing'ono zomwe zimakhala zosavuta kugaya, ndipo ziphikeni bwino. Ndi bwino kuziphika pogwiritsa ntchito mafuta ochepa.
• Mazira: Dzira limodzi patsiku ndi gwero labwino la mapuloteni ndi zakudya. Mutha kulipereka lophikidwa, lopangidwa ngati omelet, kapena losakaniza ndi ndiwo zamasamba.
• Mtedza ndi Batala wa Mtedza: Zinthu monga ma cashew, mtedza, ndi amondi. Komabe, popeza mtedza wonse ukhoza kutsamwitsa ana osakwana zaka 5, upatseni ufa kapena ngati ufa ngati batala wa mtedza (pokhapokha ngati mwanayo ali ndi vuto la ziwengo).

Malangizo osankha chakudya chabwino chomwe chikugwirizana ndi bajeti yanu

Tsopano mwina mukudabwa kuti, 'Kodi ndalama zogulira zonsezi ndizipeza kuti?' N'zoona kuti n'zovuta kugula zinthu tsiku lililonse. Koma ngati mutaganizira bwino, pali njira zoperekera chakudyachi kwa mwana wanu pamtengo wotsika.

• Chakudya chomwe chili m'kabati chimakhala chotsika mtengo kuposa chakudya chomwe chili mufiriji: Kawirikawiri, zakudya zouma zomwe zapakidwa kale ('Dry Rations') zimakhala zotsika mtengo kuposa zinthu zatsopano zomwe zimafunika kusungidwa mufiriji. Mwachitsanzo, paketi ya nsawawa, kilo imodzi ya mphodza, ndi kilo imodzi ya mpunga.
• Gwiritsani ntchito zomwe muli nazo kunyumba: Kodi muli ndi buledi? Kenako perekani ndi mphodza. Kodi muli ndi mpunga wotsala? Pangani mpunga waung'ono ndi sambol ya kokonati ndi dzira. Ngati muli ndi batala wa mtedza, perekani ndi nthochi. Ngati muganizira bwino, mutha kuphika chakudya chabwino komanso chopatsa thanzi ndi zinthu zomwe muli nazo kunyumba.
• Pali zipatso ndi ndiwo zamasamba zotsika mtengo chaka chonse: Nthochi, papaya, mango (m'nyengo), kaloti, nyemba, maungu, ndi okra nthawi zambiri zimapezeka pamitengo yabwino chaka chonse. Gwiritsani ntchito mwayi umenewu. Mutha kuzipeza pamtengo wotsika kwambiri ngati mupita kumsika wa sabata iliyonse.
• Zipatso ndi ndiwo zamasamba zozizira kapena zophikidwa m'zitini ndi njira zabwino: Nthawi zina, zipatso ndi ndiwo zamasamba zatsopano zikasowa, ndi bwino kugwiritsa ntchito nsomba zophikidwa m'zitini, nandolo zophikidwa m'zitini, kapena ndiwo zamasamba zozizira (mtundu wabwino). Koma popereka zakudya zophikidwa m'zitini, samalani ndi mchere (sodium). M'malo mwa zipatso zophikidwa m'zitini zokhala ndi shuga wowonjezera, sankhani zomwe zili mu madzi awoawo.
• Chakudya chosavuta kutenga paulendo:Zinthu monga paketi ya popcorn, murukku yopangidwa kunyumba, nandolo zophikidwa m'bokosi laling'ono, makeke okhala ndi batala wa mtedza, ndi nthochi n'zosavuta kutenga paulendo, komanso ndi zabwino kupatsa mwana wanu akakhala ndi njala.

Chofunika: Mukamayambitsa zakudya zatsopano kwa ana, musawapatse zakudya zambiri nthawi imodzi. Apatseni pang'ono pang'ono ndikuwona ngati akuzikonda kapena ngati ali ndi vuto la ziwengo. Musataye mtima pa chakudya chifukwa sakuchikonda, yesaninso patatha masiku angapo m'njira ina.

Ndiye, tiyeni tidzikumbutse zomwe tinakambirananso? ​​(Uthenga Wopita Nawo Kunyumba)

Kotero, amayi ndi abambo athu okondedwa, mwina mukumvetsa tsopano, eti? Sikovuta kupatsa ana athu chakudya chopatsa thanzi komanso chokhutiritsa, ngakhale pamtengo wotsika.

• Choyamba, phunzitsani mwana wanu kumvetsera thupi lake. Muthandizeni kumvetsetsa akakhala ndi njala kapena kukhuta.
• Chachiwiri, apatseni chakudya ndi zokhwasula-khwasula panthawi yoyenera. Izi zidzawathandiza kukhala ndi mphamvu tsiku lonse.
• Chachitatu, sankhani zakudya zomwe zili ndi ulusi wambiri ndi mapuloteni, komanso zotsika mtengo. Phatikizani zipatso, ndiwo zamasamba, tirigu, nyemba, ndi mazira muzakudya zanu nthawi zonse.
• Komanso, khalani aluso! Yesetsani kuphika chakudya chokoma komanso chopatsa thanzi kuchokera ku zinthu zomwe muli nazo kunyumba. Pemphani mwana wanu kuti akuthandizeni ndi ntchito zing'onozing'ono, monga kusankha ndi kuphika chakudya. Mwanjira imeneyi, adzakonda kudya kwambiri.

Musaiwale: Mwana aliyense ndi wosiyana. Zimene mwana wina amakonda sizingakhale zomwe mwana wina sakonda. Chofunika kwambiri ndikuwathandiza kukhala ndi zizolowezi zabwino zodyera moleza mtima komanso mwachikondi. Simuyenera kudutsa ulendowu nokha, ndipo ngati kuli kofunikira, mutha kufunsanso upangiri kwa katswiri wazakudya kapena dokotala wa banja lanu.

Nonsenu mukhale ndi nthawi yabwino ndi ana athanzi komanso osangalala!

Chakudya cha ana, chakudya chopatsa thanzi, chakudya chotsika mtengo, njala ya ana, zokhwasula-khwasula, ulusi, mapuloteni