Kubva pawakaona kuti wava amai, wave uchinyatsochenjerera zvaunodya kupfuura zvawaimboita, handiti? Zviri pachena kuti zvakajairika. Kunyange zvazvo ungave watanga zuva rako nekapu yekofi nedonati, zvino zvawava nemwana mudiki ari kukura mukati mako, unofunga kaviri nezvese zvaunodya. Nekuti chikafu chaunodya ndicho chinhu chikuru uye nzira chete iyo mwana wako anowana zvinovaka muviri zvaanoda kuti akure.
Munguva yekuzvitakura, mapuroteni necalcium zvakakosha pakukura kwenyama nemapfupa emwana wako. Pamusoro pezvo, folic acid inodiwawo kudzivirira matambudziko ekuzvarwa nawo muuropi hwemwana nehurongwa hwetsinga. Pamusoro pezvo, iron inodiwawo kupfuura zvakajairika kuti ibatsire kugadzira masero matsvuku eropa anotakura okisijeni kuenda kumwana. Saka ngationei kuti ndeapi masuperfood aunofanira kuwedzera mukudya kwako munguva ino inokosha.
1. Zviyo Zvose
Zviyo zvakaita semupunga webrown, buckwheat, oats, nezvimwe zviyo zvakakwana zvine hutano kupfuura chingwa chichena nemupunga muchena. Zvine zvinovaka muviri zvakaita sefolic acid nesimbi, uye zvine fiber yakawanda. Iyi fiber inobatsira kudzivirira kuvimbiwa, izvo vanhu vazhinji vanotambura nazvo panguva yekuzvitakura.
Unogona kuwedzera mhando idzi dzezviyo mukudya kwako mukati mezuva.
- Mangwanani: Bika oatmeal.
- Kudya Kwemasikati: Idya curry yako yaunowanzo dya ne bran rice.
- Kudya Kwemanheru: Idya roti yakagadzirwa nepizi kana kuti pita.
Nenzira iyi, kuwedzera zviyo izvi mukudya kwako kuchakupa iwe nemwana wako simba nekudya kwavanoda.
2. Bhinzi nenyemba
Nyemba chikamu chakakosha mukicheni yedu. Zvakakoshawo kuisa mbesa dzakadai sechizi, nyemba, bhinzi dzegirini, uye soya mukudya kwako panguva iyi. Izvi zvinogona kudyiwa sedhipu, mumasaladhi, kana kutobikwa.
Nzungu idzi hadzisi dzekungodya chete, asi isimba guru rekudya rine mapuroteni nefaibha . Zvakare,
- Iron: Inobatsira muviri kugadzira ropa uye kudzivirira anemia , iyo inowanzoonekwa panguva yekuzvitakura.
- Folate: Iyi ndiyo folic acid yechisikigo. Inokosha pakudzivirira zvikanganiso zvetsinga dzemutsinga dzemwana.
- Calcium: Inodiwa kuti mapfupa nemazino emwana asimbiswe.
- Zinc: Inobatsira zvikuru pakukura kwemasero uye masoja emuviri .
Saka, musakanganwa kuisa mhando yenzungu yakaita seiyi kanenge kamwe chete pazuva.
3. Hove dzine mafuta dzakaita sesalmon (Salmon)
Omega-3 fatty acids inokosha pakukura kwakanaka kwepfungwa nemaziso emwana . Salmon inzvimbo yakanaka yekudya uku kunokosha. Pamusoro pezvo, salmon inzvimbo yakanaka yemapuroteni nemavhitamini eB.
Chimwe chezvinhu zvinotyisa vanhu vazhinji nezvekudya hove ihuwandu hwemercury . Zvisinei, hove dzakadai sesalmon, sardines, uye herring dzine huwandu hwakaderera hwemercury. Unogona kudya mhando idzi dzehove zvakachengeteka, dzine mercury shoma, kusvika pamagiramu 340 (12 ounces) pasvondo. Zvisinei, dzivisa kudya hove hombe dzakadai setuna ne mackerel nguva dzose.
Zvakakosha: Gara uchiyeuka kubika hove zvakanaka. Unogona kuidya yakagochwa, yakabikwa, kana yakabikwa mumuto.
4. Mazai
Mazai chikafu chiri nyore kugadzira uye chinovaka muviri. Mazai inzvimbo yakanaka yemapuroteni anopa iwe nemwana wako maamino acid ese avanoda. Anewo mavhitamini nemaminerari anopfuura gumi nemaviri.
Pazvinhu izvi, choline inonyanya kukosha. Kufanana nefolic acid, choline inokoshawo zvikuru pakukura kwehuropi hwemwana nemusana .
Zvakakosha: Usambofa wadya mazai asina kubikwa kana asina kubikwa zvakakwana. Semuenzaniso, usadya masaladhi akagadzirwa nemazai asina kubikwa zvakakwana, kana kuti bullseye isina kubikwa zvakakwana, sezvo izvi zvinogona kunge zvine mabhakitiriya ane njodzi seSalmonella. Gara uchibika kana kugocha mazai kusvika machena nemayolk zvanyatsoibva.
5. Mabheri nemichero ine Vitamin C yakawanda
Mabheri akaita semablueberries nemaraspberries akapfuma muvhitamini C, potassium, folate, uye fiber. Kunyangwe izvi zvisingawanzoitika munyika medu, tine michero yakawanda ine hutano munyika medu yatinogona kutsiva.
Funga nezvemichero yakaita semangosteen, guava, orenji, uye grapefruit . Izvi zvakapfuma muvhitamini C. Vhitamini C,
- Inobatsira kugadzira collagen, iyo inobatsira kukura kweganda remwana, mapfupa, uye nyama.
- Zvekudya zvaunodya zvinobatsira muviri wako kupinza iron.
- Inosimbisa masoja emuviri wako.
Saka, kuwedzera muchero mumwe kana miviri yakaita seuyu mukudya kwako zuva nezuva kunobatsira zvikuru kwauri.
6. Yogati isina mafuta akawanda
Yogati isina mafuta akawanda ine hutano hwakanaka kupfuura yogati ine shuga kana kuti ine flavour. Kapu yeyogati ine calcium yakawanda kupfuura girazi remukaka. Ichi chikafu chine mapuroteni akawanda.
Calcium haingokoshi chete pakukura kwemapfupa nemazino emwana wako, asiwo inokosha pakuchengetedza simba remapfupa ako. Pamusoro pezvo, mabhakitiriya akanaka, kana kuti maprobiotics, ari muyogati anobatsirawo zvikuru pahutano hwegadziriro yekugaya chikafu.
Unogona kuwedzera zvidimbu zvemichero zvakaita sebhanana kana mango, kana kuti oats kune iyi yogurt isina chinhu woinakidzwa nayo zvinonaka.
| Rudzi rwechikafu | Zvinovaka muviri zvikuru | Kubatsirwa kwacho |
|---|---|---|
| Zviyo zvisina kucheneswa | Faibha, Iron, Folic Acid | Kupa simba, kudzivirira kuvimbiwa. |
| Nzungu nenyemba | Mapuroteni, Iron, Folate, Zinc | Kukura kwemwana, kudzivirira kupererwa neropa, kuderedza zvikanganiso zvekuzvarwa nazvo. |
| Hove dzakaita sesalmon | Omega-3, mapuroteni | Zvakakosha pakukura kwepfungwa nemaziso emwana. |
| Mazai | Mapuroteni, Choline, Mavhitamini | Kukura kwepfungwa dzemwana uye kudya kunovaka muviri kwaamai. |
| Michero yakapfuma muvhitamini C | Vhitamini C, Fiber, Antioxidants | Kunyudzwa kwesimbi, zvichiwedzera dziviriro yemuviri. |
| Yogati isina mafuta akawanda | Calcium, mapuroteni, mapuroteni | Kusimbisa mapfupa emwana neaamai, zvichibatsira kugaya chikafu. |
Asi chinonyanya kukosha, ziva zvinoshanda mumuviri wako. Muviri wemunhu wese wakasiyana. Zvakanaka kutaura nachiremba wako nezvekudya zvakakunakira, kungave uine allergies, kana zvimwe zvirwere. Zvakakosha kubvunza chiremba wako usati watanga kudya kumwe kana kutora chero mavhitamini ekuwedzera.
Mharidzo Yekuenda Nayo Kumba
- Kubata pamuviri hakusi nguva yekudya chero chaunoda, uchifunga kuti "uri kudya zvevaviri." Inguva yekusarudza nekudya zvekudya zvine hutano uye zvemhando yepamusoro.
- Zvinovaka muviri zvakaita se folic acid, iron, calcium, protein, uye omega-3 zvakakosha pakukura kwakanaka kwemwana.
- Wedzera zvekudya zvakasiyana-siyana pakudya kwako kwezuva nezuva, zvakaita sezviyo, nzungu, mazai akabikwa zvakanaka, hove dzisina mercury yakawanda, michero, uye yogati.
- Chenjerera zvakanyanya nezvekuchengetedzwa kwechikafu. Kunyanya usadye chikafu chisina kubikwa zvakanaka kana chisina kubikwa zvakanaka semazai, nyama, nehove.
- Kana muine mibvunzo nezvekudya kwenyu kana zvekudya zvinovaka muviri, garai muchitaurirana nachiremba wenyu.
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