Dambudziko guru rine vabereki vazhinji nderekuti "mwana wedu haadye zvakanaka." Dzimwe nguva, unofanira kutakura ndiro yekudya wotevera mwana wako kwemaawa akawanda, handiti? Asi tese tinoziva kukosha kwekudya kunovaka muviri pakukura kwakanaka kwemwana, kudzivirirwa kubva kuzvirwere, uye kudzidza. Dzimwe nguva, chikafu chatinomupa chinogona kushaya zvinovaka muviri zvaanoda. Nhasi, tichataura nezvezvinhu zvina zvinovaka muviri zvinowanzo shaikwa mukudya kwevana, uye maitiro ekuwedzera mukudya kwavo nenzira inodiwa nemwana wako, dzimwe nguva kunyangwe muchivande.
1. Calcium: Inokosha pakusimbisa mapfupa
Patinofunga nezve calcium, tinofunga nezvemukaka. Izvozvo ndezvechokwadi. Calcium inokosha kuti mwana ari kukura ave nemapfupa akasimba uye mazino ane hutano. Kwete izvozvo chete, inokoshawo pakushanda kwemoyo, tsandanyama, uye maitiro ekugwamba kweropa. Paavhareji, mwana anoda kanenge katatu kechikafu chemukaka pazuva.
Funga nezvazvo, kana uchida kuti mwana wako ave akasimba paanomhanya nekutamba mune ramangwana, unofanira kuisa hwaro hwakanaka hwemapfupa ake achiri mudiki. Ndosaka calcium ichikosha. Asi havasi vana vese vanofarira kunwa mukaka. Saka ngationei zvatingaita.
| Zvikafu zvakapfuma mu calcium | Heino nzira yekupa mwana wako zvaanoda |
|---|---|
| Mukaka, yogati, chizi | Kwekudya kwemangwanani, wedzera mukaka nemichero mitsva muzviyo zvako. Gadzira smoothie inonaka yemichero nemukaka kana yogati. Pane kuwedzera huchi, isa yogati nemusanganiswa wemichero pamusoro pepancake dzako. |
| Chizi | Isa chimedu chechizi musandwich. Govera chizi mumazai akakuyiwa. Fukidza chizi cheParmesan pamusoro pepopcorn. |
| Zvokudya zvine calcium yakawedzerwa | Vana vasingade mukaka vanogona kupihwa mukaka wesoya kana muto weorenji une calcium yakawedzerwa. Paunenge uchibika pudding, wedzera mukaka. |
Zano Rehutano Hwakavanzika: Paunenge uchibika oats, isa mukaka mu microwave panzvimbo pemvura. Inonaka uye ine hutano!
2. Faibha: Sisitimu yekugaya chikafu ine hutano nezvimwe zvakawanda!
Patinofunga nezve fiber, kana chikafu chine fibrous, chinhu chega chinouya mupfungwa ndechekuti zvinoita kuti ura hubude zviri nyore. Ichokwadi kuti fiber inobatsira zvikuru mukudzivirira kuvimbiwa, izvo zvinowanzoitika kuvana. Asi mabhenefiti ayo haagumiri ipapo. Mwana anodya chikafu chine fiber yakawanda kubva pazera diki anogona kuderedza njodzi yezvirwere zvakaita sechirwere chemwoyo nechirwere cheshuga cheType 2 chinogona kukura semunhu mukuru . Zvichitaurwa zviri nyore, izvi zvakafanana nekudyara mari mune ramangwana.
Zviyo zvese, nyemba, michero, nemiriwo ndizvo zvekudya zvine fiber yakawanda.
| Zvikafu zvine fiber yakawanda | Maitiro ekuwedzera kune chikafu |
|---|---|
| Muriwo nemichero | Cheka miriwo yakaita semakarotsi nemagaka kuita zvimiti wozvipa nepeanut butter kana yogurt dip. Wedzera muchero kana muriwo pakudya kwega kwega. |
| Zviyo Zvose | Ipai chingwa chezviyo chose panzvimbo pechingwa chichena. Bikai mupunga webrown panzvimbo pemupunga muchena uye pasta yegorosi rose panzvimbo pepasta chena. |
| Nyemba | Wedzera miriwo yakachekwa-chekwa yakaita sebroccoli nemakarotsi mupasta sauce. Wedzera lentils, chickpeas, nepizi mumasobho nema gravies. |
Zano Rehutano Hwakavanzika: Munyama yako yakagadzirwa kumba, bvisa hafu yenyama woisa chimwe chinhu chakaita sechizi kana pizi dzakabikwa panzvimbo pezvo. Uyewo, bvisa chimwe chinhu chakaita sebhinzi chena dzakabikwa kana pizi woisa musobho kana muto. Hauzooni mutsauko mukuravira, asi faibha yacho yakanaka.
3. Vhitamini D: Vhitamini inoshamisa inobva kuzuva
Vhitamini D inonzi "vhitamini yezuva" nekuti miviri yedu inogona kuigadzira kana ganda redu rikasangana nezuva. Zvisinei, ivhitamini D yatinowana kubva muzvikafu zvatinodya iyo inobatsira miviri yedu kunwisa calcium yatakambotaura nezvayo.
Ongororo dzichangobva kuitwa dzinoratidza kuti vhitamini D i "vhitamini inoshamisa" iyo isingangobatsiri chete pamapfupa, asiwo inobatsira kudzivirira kubva kuzvirwere zvakawanda zvakakomba zvakaita sekenza, chirwere chemwoyo, chirwere cheshuga, uye zvirwere zve autoimmune. Saka unogona kufungidzira kukosha kwayo.
Vana vedu havachatambi panze zvakanyanya sezvavaiita kare. Saka zvinogona kuoma kuwana vhitamini D yakakwana kubva kuzuva chete. Ndosaka zvichikosha kuwedzera vhitamini D mukudya kwako. Zvikafu zvakapfuma muvhitamini D zvinosanganisira hove dzine mafuta senge salmon netuna, mayolk ezai, uye mukaka neyogati zvakasimbiswa nevhitamini D.
Zano Rehutano Hwakavanzika: Wedzera mukaka mudiki usina mafuta akawanda mumapudding, soups, uye smoothies kuti ubatsire mwana wako kuwana vhitamini D necalcium yaanoda asingatombozvizivi.
4. Potassium: Chikafu chinopa hupenyu kumoyo netsandanyama
Vanhu vazhinji pavanofunga nezve potassium, vanofunga nezvemabhanana nemaorenji. Asi kutaura chokwadi, zvekudya zvakawanda, kusanganisira nyama, hove, zvigadzirwa zvemukaka, nemiriwo, zvine potassium. Potassium imineral inokosha inobatsira kuchengetedza kurova kwemoyo wemwana, kushanda kwetsandanyama, uye BP.
Chinhu chakakosha kurangarira apa ndechekuti chikafu chikatsva, chinowedzera potassium. Zvikafu zvakabikwa mumagaba nezvinogadzirwa zvine potassium shoma.
| Zvikafu zvakapfuma mu potassium | Nzira yekupa mwana |
|---|---|
| Nyama itsva, zvigadzirwa zvemukaka | Bika nyama itsva (kunyanya nyama yenguruve). Edza kupa chikafu chemukaka katatu (mukaka, yogati) pazuva. |
| Nyemba, nzungu, michero | Wedzera nyemba dzakabikwa, nyemba, nebhinzi musalmon, masaladhi, nemasobho. Bika masangweji nepeanut butter nemabhanana pachingwa chakakora. |
| Muto wemichero | Panzvimbo pezvinwiwa zvinotapira zvinotengwa muchitoro, gadzirai ma ice packs (ma juice akaomeswa nechando) kubva mu 100% fruit juice. |
Zano Rehutano Hwakavanzika: Gadzira musanganiswa wenzira unonaka uye une hutano kumba. Unogona kugadzira izvi nekuwedzera maapricots akachekwa, zvidimbu zvepichisi, zviyo zvegorosi rose, soya nzungu dzakagochwa, uye chocolate chips. Izvi zvakanaka pakudyisa uchitamba!
Kudyisa vana dzimwe nguva kunogona kuva kwakaoma. Asi nekushandisa nzira dziri nyore, dzekugadzira dzakadai, tinogona kuwedzera zvinovaka muviri zvakakosha pakudya kwavo kuti vakure. Chinhu chakakosha ndechekuti usaite kuti nguva yekudya ive yekumanikidza mwana wako kana iwe pachako. Ita kuti ive chiitiko chinonakidza.
Mharidzo Yekuenda Nayo Kumba
- Calcium inokosha pakusimbisa mapfupa emwana. Zvikafu zvakaita semukaka, yogati, nechizi ndizvo zvinonyanya kukosha.
- Ipai miriwo , michero, nezviyo zvakakwana zvine faibha kuti mudzivise kuvimbiwa uye kuti mugaye zvakanaka.
- Vhitamini D inokosha pakunwa calcium mumuviri uye pahutano hwese. Hove dzine mafuta, mazai, uye chikafu chemukaka chakawedzerwa vhitamini D zvakakosha pakuita izvi.
- Potassium inodiwa kuti mwoyo netsandanyama zvive neutano hwakanaka. Ipai nyama itsva, mabhanana, uye chikafu chemukaka kuti zviite izvi.
- Kana mwana wako asingade kudya, usamumanikidza. Pane kudaro, edza nzira dzekugadzira dzakaita sedzataurwa munyaya ino.
- Kana muine zvinokunetsai kana kusava nechokwadi nezvekukura kana kudya kwemwana wenyu, iva nechokwadi chekutsvaga mazano kubva kuna chiremba wemhuri yenyu .
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