Ikibazo gikomeye ababyeyi benshi bafite ni uko "umwana wacu adafungura neza." Hari igihe ugomba kwitwaza isahani y'ibiryo ukamukurikira amasaha menshi, si byo se? Ariko twese tuzi akamaro k'imirire kugira ngo umwana akure neza, amurinde indwara, kandi yige. Hari igihe ibyo tumuha bishobora kubura intungamubiri akeneye. Uyu munsi, turaganira ku ntungamubiri 4 z'ingenzi zikunze kubura mu mirire y'abana, n'uburyo bwo kuzishyira mu mafunguro yabo mu buryo umwana wawe akunda, rimwe na rimwe ndetse no mu ibanga.
1. Kalisiyumu: Ni ngombwa cyane kugira ngo amagufwa akomere
Iyo tuvuze kuri kalisiyumu, dutekereza ku mata. Nibyo koko. Kalisiyumu ni ingenzi ku mwana ukura kugira ngo agire amagufwa akomeye n'amenyo meza. Si ibyo gusa, ni ingenzi no ku mikorere y'umutima, imitsi, no ku mikorere y'amaraso. Ugereranyije, umwana akeneye nibura seriveri eshatu z'ibiryo by'amata ku munsi.
Tekereza kuri ibi, niba ushaka ko umwana wawe azaba akomeye mu gihe azaba yiruka kandi akina mu gihe kizaza, ugomba gushyiraho urufatiro rwiza rw'amagufwa ye akiri muto. Niyo mpamvu kalisiyumu ari ingenzi. Ariko si abana bose bakunda kunywa amata. Reka turebe icyo twakora.
| Ibyokurya bikungahaye kuri kalisiyumu | Dore uburyo bwo guha umwana wawe icyo ashaka |
|---|---|
| Amata, yawurute, foromaje | Mu gitondo, ongeramo amata n'imbuto nshya mu binyampeke byawe. Tegura smoothie nziza y'imbuto ukoresheje amata cyangwa yawurute. Aho kongeramo ubuki, shyiramo yawurute n'imbuto hejuru y'ibiryo byawe bya panikeki. |
| Foromaje | Shyira agace ka foromaje mu isafuriya. Siga foromaje mu magi yaciwe. Siga foromaje ya Parmesan hejuru ya popcorn. |
| Ibyokurya birimo kalisiyumu yongerewemo | Abana badakunda amata bashobora guhabwa amata ya soya cyangwa umutobe w'icunga wongewemo kalisiyumu. Shyiramo amata mugihe utegura pudding. |
Inama ku buzima butari bwiza: Mu gihe uteka amashu, shyira mu muringa ukoresheje amata aho kuyashyira mu mazi. Biraryoshye kandi bifite intungamubiri nyinshi!
2. Fibre: Sisitemu nziza y'igogora n'ibindi byinshi!
Iyo tutekereje kuri fibre, cyangwa ibiryo bifite fibre, ikintu cyonyine kiza mu mutwe ni uko byorohereza amara gusohora. Nibyo koko, fibre ifasha cyane mu kwirinda impatwe, ibisanzwe ku bana. Ariko ibyiza byayo ntibigarukira aho. Umwana urya indyo ikungahaye kuri fibre kuva akiri muto ashobora kugabanya ibyago byo kurwara indwara nk'indwara z'umutima na Diyabete yo mu bwoko bwa 2 zishobora kugaragara amaze gukura . Muri make, ibi ni nk'ishoramari mu gihe kizaza.
Ibinyampeke byuzuye, ibinyamisogwe, imbuto n'imboga ni byo biribwa bifite fibre nyinshi.
| Ibiribwa bikungahaye kuri fibre | Uburyo bwo kongeramo ibiryo |
|---|---|
| Imboga n'imbuto | Kata imboga nka karoti n'inkeri mo uduti hanyuma ubishyiremo amavuta y'ubunyobwa cyangwa yawurute. Shyiramo imbuto cyangwa imboga kuri buri funguro. |
| Ibinyampeke byose | Teka umugati w'ingano zose aho guteka umugati wera. Teka umuceri w'umukara aho guteka umuceri wera na makaroni y'ingano zose aho guteka makaroni yera. |
| Ibinyamisogwe | Shyiramo imboga zaciwe nka broccoli na karoti muri sosi ya makaroni. Shyiramo lentils, chickpeas, n'amashaza muri supu na gravies. |
Inama ku buzima butari bwo: Mu nyama yawe ikoze mu rugo, kuraho kimwe cya kabiri cy'inyama hanyuma wongeremo ikintu nk'ibishyimbo cyangwa amashaza byatetse. Nanone, shyiramo ikintu nk'ibishyimbo cyangwa amashaza byatetse hanyuma ubishyire mu isupu cyangwa mu mufa. Ntuzabona itandukaniro mu buryohe, ariko fibre ni nziza cyane.
3. Vitamine D: Vitamine y'igitangaza ituruka ku zuba
Vitamine D yitwa "vitamine y'izuba" kuko imibiri yacu ishobora kuyikora iyo uruhu rwacu ruhuye n'izuba. Ariko, vitamine D tubona mu biribwa turya ni yo ifasha imibiri yacu kwinjiza neza kalisiyumu twavuze mbere.
Ubushakashatsi buherutse gukorwa bwerekana ko vitamine D ari "vitamini y'igitangaza" idafasha gusa amagufwa, ahubwo inafasha mu kurinda indwara nyinshi zikomeye nka kanseri, indwara z'umutima, diyabete, n'indwara ziterwa n'ubwiyongere bw'umubiri. Bityo rero ushobora kwiyumvisha akamaro kayo.
Abana bacu ntibakinira hanze cyane nkuko byari bisanzwe. Bityo rero bishobora kugorana kubona vitamine D ihagije mu zuba gusa. Niyo mpamvu ari ngombwa cyane kongeramo vitamine D mu mirire yawe. Ibiribwa bikungahaye kuri vitamine D birimo amafi afite amavuta nka salmon na tuna, umuhondo w'igi, n'amata na yawurute byongewemo vitamine D.
Inama ku buzima butari bwiza: Shyiramo amata make adafite ibinure byinshi muri pudding, isupu, na smoothies kugira ngo ufashe umwana wawe kubona vitamine D na calcium akeneye atabizi.
4. Potasiyumu: Intungamubiri itanga ubuzima ku mutima no ku mitsi
Iyo abantu benshi batekereje kuri potasiyumu, batekereza ku mineke n'amacunga. Ariko mu by'ukuri, ibiryo byinshi, birimo inyama, amafi, ibikomoka ku mata, n'imboga, birimo potasiyumu. Potasiyumu ni imyunyungugu y'ingenzi ifasha umwana kugumana umutima we, imikorere y'imitsi n'umuvuduko w'amaraso.
Ikintu cy'ingenzi cyo kwibuka hano ni uko uko ibiryo bishya, ni ko birushaho kubamo potasiyumu nyinshi. Ibiryo byo mu macupa n'ibyatunganyijwe biba bifite potasiyumu nkeya.
| Ibyokurya bikungahaye kuri potasiyumu | Uburyo bwo guha umwana |
|---|---|
| Inyama nshya, ibikomoka ku mata | Teka inyama nshya (cyane cyane ingurube). Gerageza gutanga ibiryo bitatu by'amata (amata, yawurute) ku munsi. |
| Ibinyamisogwe, imbuto, imbuto | Shyiramo ibishyimbo byatetse, amashaza n'ibishyimbo muri salmon, salade n'isupu. Teka sandwiches ukoresheje amavuta y'ubunyobwa n'imineke ku mugati urimo utubuto. |
| Umutobe w'imbuto | Aho gukora ibinyobwa biryoshye bigurwa mu maduka, kora amapaki y'urubura (ibinyobwa bikonjeshejwe) ukoresheje umutobe w'imbuto 100%. |
Inama ku buzima busanzwe: Tegura uruvange rwiza kandi rufite intungamubiri mu rugo. Ushobora kubitegura wongeyeho apricots zaciwe, uduce twa peach, ibinyampeke byuzuye, soya zokeje, na shokora. Ibi ni byiza cyane mu kubigaburira mu gihe ukina!
Kugaburira abana rimwe na rimwe bishobora kuba ingorabahizi. Ariko dukoresheje uburyo bworoshye kandi buhanga nk'ubu, dushobora kongeramo intungamubiri z'ingenzi mu mafunguro yabo kugira ngo bakure neza. Ikintu cy'ingenzi ni ukudatuma igihe cyo kurya kiba igitutu ku mwana wawe cyangwa kuri wowe ubwawe. Gikore nk'uburambe bushimishije.
Ubutumwa bwo kujyana mu rugo
- Kalisiyumu ni ingenzi cyane ku magufwa y'umwana akomeye. Ibiribwa nk'amata, yawurute na foromaje ni byo bikomokaho cyane.
- Tanga imboga, imbuto, n'ibinyampeke bikungahaye kuri fibre kugira ngo wirinde impatwe kandi ukomeze kugira sisitemu nziza y'igogora.
- Vitamine D ni ingenzi cyane mu kwinjiza kalisiyumu no kugira ubuzima bwiza muri rusange. Amafi, amagi, n'ibiryo by'amata birimo amavuta menshi birimo vitamine D ni ingenzi kuri ibi.
- Potasiyumu irakenewe kugira ngo umutima n'imitsi bigire ubuzima bwiza. Tanga inyama nshya, imineke, n'ibiryo by'amata kuri ibi.
- Niba umwana wawe adashaka kurya, ntukamuhatire. Ahubwo gerageza uburyo bwo guhanga udushya nk'ubwo twavuzwe muri iyi nkuru.
- Niba ufite impungenge cyangwa gushidikanya ku mikurire y'umwana wawe cyangwa imirire ye, menya neza ko wagisha inama muganga w'umuryango wawe .
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