Ibiryo 6 byiza cyane ugomba kurya mu gihe utwite! (Indyo yo gutwita)

Kuva wamenya ko ugiye kuba umubyeyi, wakomeje kwitondera ibyo urya kurusha uko wabikoraga mbere, sibyo? Mu by’ukuri ni ibisanzwe. Nubwo ushobora kuba waratangiye umunsi wawe unywa ikawa n’umugati, ubu ufite umwana muto urimo gukura imbere muri wowe, utekereza kabiri ku byo urya byose. Kubera ko ibiryo urya ari bwo buryo bw’ingenzi kandi bwonyine umwana wawe abona intungamubiri akeneye kugira ngo akure.

Mu gihe cyo gutwita, poroteyine na kalisiyumu ni ingenzi mu mikurire y'ingingo n'amagufwa by'umwana wawe. Byongeye kandi, aside folike irakenewe mu gukumira ibibazo byo kuvuka mu bwonko bw'umwana no mu mitsi. Byongeye kandi, icyuma nacyo kirakenewe cyane kuruta uko bisanzwe kugira ngo gifashe mu gukora uturemangingo dutukura tw'amaraso tujyana umwuka wa ogisijeni ku mwana. Reka turebe rero ibiryo byiza cyane ugomba kongera mu mirire yawe muri iki gihe cy'agaciro.

1. Ibinyampeke byuzuye

Ibinyampeke byuzuye nk'umuceri w'umukara, buckwheat, oats, n'ibindi binyampeke byuzuye ni byiza cyane kurusha umugati wera n'umuceri wera. Birimo intungamubiri nka aside folike na feri, kandi bifite fibre nyinshi. Iyi fibre ifasha mu kwirinda impatwe, abantu benshi bahura na zo mu gihe batwite.

Ushobora kongeramo ubwo bwoko bw'ibinyampeke mu mafunguro yawe umunsi wose.

• Mu gitondo: Teka utwo duti tw'umugati.
• Ifunguro rya saa sita: Rya curry usanzwe urimo umuceri w'ibinyampeke.
• Ifunguro rya nimugoroba: Rya roti ikozwe mu mashaza cyangwa pitta.

Muri ubu buryo, kongeramo ibi binyampeke mu ndyo yawe bizaguha wowe n'umwana wawe imbaraga n'indyo bakeneye.

2. Ibishyimbo n'inkeri

Ibishyimbo ni ingenzi cyane mu gikoni cyacu. Ni ngombwa kandi gushyira ibinyamisogwe nk'ibishyimbo, amashaza, ibishyimbo bibisi na soya mu ifunguro ryawe muri iki gihe. Ibi bishobora kuribwa mu isosi, mu salade cyangwa se bikatekwa.

Izi mbuto si ifunguro ryoroshye gusa, ni isoko y'intungamubiri yuzuye poroteyine na fibre . Nanone,

• Ubutare: Bufasha umubiri gukora amaraso kandi bukarinda amaraso make , ibi bikaba bikunze kugaragara mu gihe cyo gutwita.
• Folate: Iyi ni ubwoko karemano bwa aside folike. Ni ingenzi mu gukumira ubusembwa bw'imiyoboro y'ubwonko mu mitsi y'umwana.
• Kalisiyumu: Ikenewe kugira ngo amagufwa n'amenyo by'abana bikomere.
• Zinc: Ni ingenzi cyane mu mikurire y'uturemangingo no mu budahangarwa bw'umubiri .

Kubwibyo, ntukibagirwe gushyiramo ubwoko bw'imbuto nk'izi nibura rimwe ku munsi.

3. Amafi afite amavuta nka salmon (Salmon)

Aside irike ya Omega-3 ni ingenzi mu mikurire myiza y'ubwonko bw'umwana n'amaso ye . Salmon ni isoko nziza y'iyi ntungamubiri y'agaciro. Byongeye kandi, salmon ni isoko nziza ya poroteyine na vitamine B.

Kimwe mu bintu bitera abantu benshi ubwoba ku kurya amafi ni mercure iri mu mafi. Ariko, amafi nka salmon, sardine, na herring afite mercure nkeya. Ushobora kurya ubwoko bw'amafi nk'aya, afite mercure nkeya, kugeza kuri garama 340 (ounces 12) mu cyumweru. Ariko, irinde kurya amafi manini nka tuna na mackerel buri gihe.

4. Amagi

Amagi ni ifunguro ryoroshye cyane gukora kandi rifite intungamubiri. Amagi ni isoko nziza ya poroteyine iha wowe n'umwana wawe aside amine zose bakeneye. Arimo kandi vitamine n'imyunyungugu birenga icumi.

Muri ibyo, choline ni ingenzi cyane. Kimwe na aside folike, choline nayo ni ingenzi cyane mu mikurire y'ubwonko bw'umwana n'umugongo we .

5. Imbuto n'imbuto zikungahaye kuri Vitamine C

Imbuto nk'amabara y'ubururu n'amabara y'ubururu bikungahaye kuri vitamine C, potasiyumu, folate, na fibre. Nubwo ibi bidakunze kugaragara mu gihugu cyacu, dufite imbuto nyinshi nziza mu gihugu cyacu dushobora kuzisimbura.

Tekereza ku mbuto nka mangosteen, guava, orange, na grapefruit . Izi zikungahaye cyane kuri vitamine C. Vitamine C ni,

• Bifasha mu gukora kolajeni, ifasha uruhu rw'umwana, amagufwa ye n'ingingo ze gukura.
• Ibyokurya urya bifasha umubiri wawe kwinjiza ubutare.
• Ikomeza ubudahangarwa bw'umubiri wawe.

Rero, kongeramo imbuto imwe cyangwa ebyiri nk'izi mu mirire yawe buri munsi ni ingirakamaro cyane kuri wewe.

6. Yawurute idafite ibinure byinshi

Yawurute isanzwe kandi irimo ibinure bike ni nziza cyane kurusha yawurute irimo isukari cyangwa uburyohe. Igikombe cya yawurute kirimo kalisiyumu nyinshi kurusha ikirahure cy'amata. Ni n'ibiryo bikungahaye kuri poroteyine.

Kalisiyumu si ingenzi gusa mu mikurire y'amagufwa n'amenyo y'umwana wawe, ahubwo ni ingenzi no mu kubungabunga imbaraga z'amagufwa yawe. Byongeye kandi, bagiteri nziza, cyangwa probiotics, ziri muri yawurute nazo ni nziza cyane ku buzima bw'igogora ryawe.

Ushobora kongeramo uduce tw'imbuto nk'umuneke cyangwa mango, cyangwa se amashu make kuri iyi yawurute isanzwe hanyuma ukayiryohera cyane.

Ariko ikiruta byose, menya ikigufitiye akamaro umubiri wawe. Umubiri wa buri wese uratandukanye. Ni byiza kuganira na muganga wawe ku biryo bikubereye, waba ufite allergie, cyangwa izindi ndwara. Ni ngombwa kugisha inama muganga wawe mbere yo gutangira indyo nshya cyangwa gufata inyongeramusaruro za vitamine.