Mbere ya byose, ndagushimiye wowe n'umuryango wawe! Muri iki gihe cyiza, umwana wawe uri mu nda akeneye intungamubiri zose akeneye. Rero, muri iki gihe, ushobora no kuba ufite ibibazo nka "Nkwiye kurya iki? Nkwiye kwirinda iki?" Ntugahangayike, ni ibisanzwe. Uyu munsi, turaganira gusa ku ndyo nziza cyane ku buzima bwawe n'ubw'umwana wawe.
Wagombye gutegura amafunguro yawe ute?
Mu gihe cyo gutwita, umubiri wawe ukeneye karori nyinshi kurusha uko bisanzwe. Mu magambo make, karori zigera kuri 300 z'inyongera ku munsi. Niba ubyara impanga, iyi ngano ishobora kuba karori zigera kuri 600. Ariko ni ngombwa ko izi karori zitava mu biribwa bidafite icyo bimaze, ni ukuvuga ibinyobwa birimo isukari n'ibintu biryoshye. Ni ngombwa kurya indyo yuzuye kandi yuzuye .
Mu mezi make ya mbere, kurya bishobora kugorana bitewe no kugira isesemi no kuruka (isesemi ya mugitondo). Ariko gerageza gukomeza indyo yuzuye uko bishoboka kose. Ni ngombwa kandi gufata vitamine zo mu gihe cyo kubyara muganga wawe yakwandikiye.
Wibuke ko ibyo urya bigira ingaruka ku mikurire y'umwana wawe, bityo tekereza kuri buri funguro .
Intungamubiri z'ingenzi n'ibiribwa ushobora kuzikuramo
Ni ngombwa gushyira mu mirire yawe ibiryo bitandukanye kugira ngo ubone intungamubiri zose wowe n'umwana wawe mukeneye. Reka turebere hamwe izi ntungamubiri z'ingenzi n'ibiribwa ushobora kuzikuramo.
| Igice cy'intungamubiri | Kuki ari ingenzi? | Ibiryo biboneka |
|---|---|---|
| aside folike | Ni ngombwa kwirinda ubusembwa bw'imiyoboro y'ubwonko n'umugongo by'umwana. | Imboga z'icyatsi kibisi nka epinari, kale, ibishyimbo, ubunyobwa, amacunga n'inkeri. |
| Icyuma | Kugira ngo amaraso akoreshwe, atware umwuka wa ogisijeni mu mubiri w'umubyeyi n'umwana, kandi hirindwe amaraso make. | Inyama z'inka, inkoko, amafi, umuhondo w'igi, epinari, soya, lentils, imizabibu. |
| Kalisiyumu | Bifasha amagufwa n'amenyo y'umwana gukomera. Ni ingenzi kandi ku buzima bw'amagufwa y'umubyeyi. | Amata, yawurute (amata yakuwemo amavuta), foromaje, amafi mato afite ibisuguti (salmon), imboga z'icyatsi kibisi (broccoli), amata ya soya. |
| Poroteyine | Ni ingenzi mu iterambere ry'ingingo z'umwana, imitsi ye n'ubwonko bwe. | Inyama, amafi, amagi, ibikomoka ku mata, ibishyimbo, amashaza, lentile, soya. |
| Vitamine C | Bituma icyuma cyoroshye kugifata. Bikongera ubudahangarwa bw'umubiri. | Amacunga, imbuto z'umuhondo, indimu, strawberry, amapapayi, inyanya, urusenda. |
| Fibre | Kugira ngo hirindwe impatwe, ibikunze kugaragara mu gihe cyo gutwita. | Ingano, amashu, umuceri w'umukara, umugati w'ibinyampeke byuzuye, imboga, imbuto, ibishyimbo. |
Birenzeho gato ku byerekeranye n'ubutare na kalisiyumu...
Kugira ngo icyuma kinyurwe neza, ni byiza kugifata hamwe n'ibiribwa birimo vitamine C. Urugero, kurya ifunguro ririmo umutobe w'inzoga n'indimu nkeya. Nanone, umubiri ukeneye vitamine D kugira ngo unyure kalisiyumu neza. Iki gisabwa gishobora kuzuzwa wishyira ku zuba mu gitondo kandi ukarya ibiryo birimo vitamine D (amagi, amafi).
Ibyokurya byo kwirinda mu gihe utwite
Ibiryo bimwe na bimwe mu gihe utwiteBishobora kukugirira nabi wowe n'umwana wawe. Ni ngombwa cyane kubimenya.
| Ibyo kwirinda | Impamvu |
|---|---|
| Inzoga | Hari ibyago byinshi byo kudakura neza, ubumuga bwo mu mutwe, ndetse n'ubumuga bwo kuvukana ku mwana. Hagarika burundu. |
| Inyama mbisi cyangwa zitatetse neza cyangwa zitatetse neza | Indwara mbi za bagiteri nka Salmonella na Listeria zishobora kubaho. |
| Amata na foromaje bitarangiritse | Foromaje yoroshye nka feta na Brie ishobora kwandura Listeria. Reba ku kirango hanyuma ukoreshe gusa izanditseho "pasteurized". |
| Amafi manini arimo mercure nyinshi | Amafi manini nka shark, tilefish, na mackerel afite urugero rwo hejuru rwa mercure. Ibi bishobora kwangiza uturemangingo tw'imitsi tw'umwana. Amafi mato nka tilapia na halibut ni meza kuribwa. |
| Kunywa kafeyine nyinshi | Ikawa, icyayi, shokora, n'ibindi binyobwa bidasembuye birimo kafeyine. Gabanya kunywa ikawa ku gikombe kimwe cyangwa bibiri ku munsi. Baza muganga wawe inama. |
Ni iki ukora ku mibabaro isanzwe mu gihe utwite?
Ni ibisanzwe ko uhura n'ibibazo bito bito muri iki gihe. Dore bimwe mu bisubizo.
Indwara ya mu gitondo
- Mu gitondo banza urye ibiryo nk'ibisuguti cyangwa agace k'umugati wumye mbere yo kuva mu buriri.
- Aho kurya ifunguro rinini icyarimweKurya amafunguro make umunsi wose.
- Irinde ibiryo birimo amavuta n'ibirungo . Kunywa icyayi cya tangawizi nabyo bifasha bamwe.
Impatwe
- Nywa nibura ibirahuri 8-10 by'amazi ku munsi.
- Kurya ibiryo byinshi birimo fibre (imbuto, imboga, ibinyampeke byuzuye).
- Imbuto nka guava na guava ni ingirakamaro cyane.
Kuribwa mu gituza
- Ntukarye byinshi icyarimwe, urye amafunguro make menshi.
- Hari abantu babona ihumure iyo banyoye ikirahuri cy'amata mbere yo kurya.
- Gabanya ibiryo biryoshye kandi biryoshye, birimo amavuta n'ibinyobwa by'imbuto z'indimu (umutobe w'icunga).
Reka twige kandi ku 'Kwifuza Gutwita'
Ni ibisanzwe kugira irari ry'ibiryo mu gihe utwite . Tubyita kandi 'irari ry'ibiryo'. Niba ufite irari ry'ikintu gifite intungamubiri, nta kibazo kirimo. Ariko gerageza kugenzura irari ryawe ry'ibiryo biryoshye kandi bifite ibinure.
Icy'ingenzi cyane: Hari igihe ushobora kumva urarikiye ibintu bitari ibyo kurya, nk'umukungugu, ivu, ingwa, n'uduce twa barafu. Iyi ndwara yitwa Pica . Ibi bishobora guterwa n'ikintu nk'ibura ry'ubutare mu mubiri. Ntukarye ibi bintu ku mpamvu iyo ari yo yose. Bigira ingaruka mbi cyane kuri wowe no ku mwana wawe. Niba urarikiye, menya neza ko wabibwiye muganga wawe.
Ntukagerageze kurya indyo kugira ngo ugabanye ibiro mu gihe utwite. Ni ngombwa kubona intungamubiri ukeneye kugira ngo wowe n'umwana wawe mugire ubuzima bwiza.
Ubutumwa bwo kujyana mu rugo
- Tegura indyo yawe ifite amabara menshi kandi itandukanye . Aho kurya ikintu kimwe buri munsi, ongeramo ubwoko butandukanye bw'imboga, imbuto n'ibinyampeke mu mafunguro yawe.
- Ntukirengagize umunsi n'umwe wo kunywa vitamine mbere yo kubyara , cyane cyane ibinini bya aside folique, muganga wawe yakwandikiye.
- Irinde burundu ibiryo bitameze neza nk'inzoga, inyama mbisi n'amafi, n'ibikomoka ku mata bitarangirika.
- Nywa amazi menshi umunsi wose. Ni ingenzi cyane ku buzima bwawe n'ubw'umwana wawe.
- Banza uganire na muganga wawe ku byerekeye inyongeramusaruro za vitamine ufata cyangwa ibibazo byose ushobora kuba ufite mu mirire.
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