Kudya Kwemangwanani Kwevana Venyu: Sei zvichikosha kudaro? Ngatikurukurei!

Saka, makadini, Amai naBaba? Munoziva kuti zvakaoma uye zvinonetsa sei kugadzirira mwana wenyu kuti aende kuchikoro, kana kuti aende kumabasa ezuva nezuva, kana kutamba. Pakati pematambudziko ese iwayo, kupa mwana wenyu kudya kwemangwanani kwakanaka uye kunovaka muviri dzimwe nguva kunogona kukanganwika kana kukanganikwa. Asi, waizviziva here, kudya kwemangwanani uku chinhu chakakosha zvikuru chinodiwa pazuva remwana uye pahutano hwake. Nhasi, ngatitaurei nezvekuti tingaita sei kuti kudya kwemangwanani uku kune hutano kuve chikamu chakakosha chehupenyu hwemwana wenyu hwezuva nezuva, uye kuti mabhenefiti acho ndeapi.

Sei kudya kwemangwanani kuchikosha kudaro?

Pane chirevo chinoti, "Kudya kwemangwanani ndicho chikafu chinonyanya kukosha pazuva." Icho hachisi chirevo chete. Pane chokwadi chakawanda, kunyanya kana zvasvika kuvana vedu.

Simba idzva remuviri nepfungwa!

Fungidzira, mwana haana kudya kana kunwa husiku hwese, kureva kuti, kwemaawa angangoita 8-10. Saka pavanomuka mangwanani, simba ravo rinoderera zvikuru. Zvakafanana nemotokari painopererwa nepeturu. Saka kudya kwemangwanani kwakanaka mangwanani kunopa muviri wemwana nepfungwa 'mafuta' avanoda kuti vatange zuva, ndiko kuti, simba ravanoda. Simba ravanoda kumhanya-mhanya nekutamba zuva rese, kuita basa rechikoro, kudzidza zvinhu zvitsva, zvese izvi zvinobva mukudya kwemangwanani uku.

Inobatsira kuchengetedza huremu hwakanaka

Waizviziva here kuti vana vanodya kudya kwemangwanani kwakanaka vanowanzodya zvine hutano mukati mezuva rese? Vanowanzoitawo zvekurovedza muviri. Zvese izvi zvinobatsira zvikuru pakubatsira mwana kuchengetedza huremu hwakanaka . Kusadya kudya kwemangwanani kunogona kumuita kuti anzwe nzara gare gare, zvichikonzera kudya zvakanyanya kana kudya chikafu chisina kunaka chine shuga yakawanda nemafuta. Izvi zvinogona kukonzera kuwedzera huremu.

Manzwiro emwana uye kungwarira kwake

Unoziva here zvinoitika kana ukasadya kudya kwekuseni? Mwana anogona kutanga zuva achinzwa kuneta, kutsamwa, kusagadzikana, uye kutogumbuka. Funga nezvemuenzaniso mudiki. Mwana anoenda kuchikoro asina kudya kwekuseni uye ari kuteerera mudzidzisi ane nzara uye anonetseka nekuisa pfungwa. Haakwanise kuteerera. Anogona kutsamwira zvinhu zvidiki, uye haazonzwi kuda kutamba neshamwari. Anongogumbuka. Kana izvozvo zvikaitika, zuva rese richava dambudziko , handiti? Chikonzero ndechekuti mangwanani, muviri wavo nepfungwa dzavo zvinoda simba idzva, 'mafuta' kuti vatange zuva. Kana vakasadya kudya kwekuseni, panguva inenge yava kuda kusvika masikati, kuma10 kana 11am, shuga yavo yeropa ichadzikira, uye pfungwa dzavo nesimba ravo zvichatanga kudzikira kamwe kamwe.

Metabolism uye kupisa macalorie

Chimwe chinhu chakakosha ndechekuti kudya kwemangwanani kunowedzera simba redu rekugaya chikafu.Zvinonyatso shanda. Zvichitaurwa zviri nyore, iyi ndiyo nzira iyo chikafu chatinodya chinoshandurwa kuita simba uye muviri unopisa tsvina. Kana izvi (metabolism) zvatanga kushanda zvakanaka mangwanani, muviri unotanga kupisa macalorie. Dzimwe ongororo dzezvekurapa dzinoratidza kuti muviri unokwanisa kupisa macalorie mangwanani kupfuura husiku.

Chii chingaitika kana ukasadya kudya kwekuseni?

Tatotaura kuti vanhu vasingadye kudya kwemangwanani vane mukana mukuru wekuwedzera huremu. Pane zvikonzero zvikuru zvakati wandei zveizvi:

• Tinoedzwa kudya zvekudya zvisina basa nguva nenguva mukati mezuva, kunyanya zvekudya zvine shuga yakawanda nemafuta.
• Pakudya kukuru kunotevera, unodya zvakawanda kupfuura zvaunofanira kudya nekuda kwenzara yakanyanya (kudya zvakanyanya).
• Unogona kutanga tsika yekudya kusvika pakati pehusiku, izvo zvinogonawo kukonzera kuwedzera uremu.

Simba guru iro uropi hwako hunowana kubva pakudya kwekuseni!

Kudya kwemangwanani hakungopi simba kumuviri chete, asiwo kunopa rutsigiro runoshamisa pakushanda kwepfungwa dzemwana.

Kudya kunovaka muviri kwehuropi

Zvakakosha kupa mwana wako kudya kwemangwanani zuva nezuva. Ndizvo zvaunosarudza kumupa kudya kwemangwanani. Kuti uwane zvinovaka muviri zvakakwana, sarudza chikafu chine zviyo zvakawanda, michero kana miriwo, uye mapuroteni, uye chine shuga shoma nemafuta asina kufanira. Kudya kudya kwemangwanani kwakanaka kuchabatsira mwana wako:

• Iine fiber yakawanda, calcium , mavitamini , zvicherwa, nezvimwe zvakawanda zvinovaka muviri zvakakosha.
• Zvinovaka muviri izvi zvakakosha pakukura kwemwana uye hutano hwake, uye kunyanya pakukura kwakanaka uye kushanda zvakanaka kwehuropi . Semuenzaniso, (Zviyo Zvose) Zviyo zvese zvinopa simba rinonyudzwa zvishoma nezvishoma, saka mwana anogona kugara akangwarira. (Calcium) Calcium haingobatsiri chete pamapfupa, asiwo inobatsira pakushanda zvakanaka kwetsinga. (Mavhitamini) Mavhitamini anowanikwa mumichero nemiriwo anodzivirira masero ehuropi.

Batsirai kuti muve nyanzvi pabasa rechikoro

Wakambonzwa here kuti vana vanodya kudya kwekuseni kwakanaka vanoita zviri nani kuchikoro ? Ichokwadi. Izvi zvinodaro nekuti zvinovaka muviri zviri mukudya kwekuseni zvinokurudzira uropi. Kudya kwekuseni kwakanaka kunogona:

• Kugona kwevana kudzidza kunovandudzika.
• Kuyeuka uye nguva yekuteerera zvinokura. Izvi zvakakosha pakudzidza. Izvi zvinokubatsira kurangarira zvidzidzo uye kunyatsoteerera zvinotaurwa nemudzidzisi.

Chinhu chakakosha: Ongororo dzakaratidza kuti vana vanodya kudya kwemangwanani kwakanaka vanowana mapoinzi ari nani pabvunzo uye vanoita zviri nani mukirasi. Vana vanotora chikamu muzvirongwa zvekudya kwemasikati kuchikoro vakawanikwa vasina nguva yakawanda yekupinda chikoro.

Unoita sei kuti kushumira kudya kwekuseni kuve nyore?

Ndinonzwisisa kuti nekubatikana kwese kwekugadzirira iwe nemwana wako mangwanani, dzimwe nguva kugadzirira kudya kwekuseni kunogona kunzwa se'rimwe basa'. Ungafunga kuti, 'Handina nguva.' Asi funga nezvazvo semari yakawanda inodyarwa mumwana wako. Nekushanda nesimba uye kuronga, zvinokwanisika kuita izvi tsika yezuva nezuva. Ngatitarisei mamwe mazano anoshanda anobatsira.

Mamwe mazano anoshanda:

• Chekutanga, gara uine zvekudya zvekudya zvemangwanani zvine hutano mukicheni yako (mienzaniso: oats, chingwa chezviyo, mazai, yogati isina mafuta akawanda, michero mitsva, nzungu dzakaomeswa).
• Gadzirira zvinhu zvakawanda sezvinobvira husiku hwapfuura (sekugadzira ndiro dzekudya kwemangwanani, kucheka michero woiisa mufiriji, uye kuwana zvekushandisa pakudya kwemangwanani kwaunenge uchibika). Izvi zvinogona kukubatsira kuchengetedza nguva yakawanda mangwanani.
• Munhu wese anofanira kuva netsika yekumuka maminetsi gumi nguva isati yakwana . Nenzira iyi, unogona kupedza basa rako pasina kunetseka uye uine rugare rwepfungwa.
• Ipai vana venyu mukana wekubatsira kugadzirira nekugadzira kudya kwekuseni (semuenzaniso, kugeza michero, kuzora bota pachidimbu chechingwa). Izvi zvichawedzera kufarira kwavo kudya chikafu chavanenge vagadzira.
• Mamwe mazuva, nguva ishoma. Rangarirai zvimwe zvinhu zvamunogona kudya (semuenzaniso, bhanana rakaibva, apuro, bhegi diki rezviyo zvisina shuga yakawanda, kapu yeyogati, kana musanganiswa wenzira yakagadzirwa kumba).

Ko kana ndikati handina nzara mangwanani?

Vamwe vana havadi kudya mangwanani. Vanogona kuti, "Handina nzara." Muzviitiko zvakadaro, gadzirira kudya kwemangwanani kwavanogona kutora nguva vachidya, pamwe vari mubhazi kuenda kuchikoro kana mushure mechikamu chekutanga chechikoro. Michero mitsva, bhokisi diki rezviyo, nzungu, kana hafu yesangweji yechingwa chezviyo nepeanut butter nebhanana zvine hutano, zviri nyore kugadzira, uye zviri nyore kuti mwana wako atakure.

Ndezvipi zvinhu zvisingafaniri kudyiwa pakudya kwemangwanani?

Zvakakosha kuziva zvekudya zvemangwanani nezvezvisingadye. Ichokwadi kuti mamwe makeke etoaster, zviyo zvakafukidzwa nechokoreti, uye mamwe ma breakfast bar zviri nyore kuendesa kuvana, uye vanozvida. Zvisinei, mazhinji acho ane hutano hwakafanana nekeke kana paketi yemabhisikiti. Izvi zvinoreva kuti ane shuga yakawanda nemacalorie, asi mashoma kwazvo muzvinovaka muviri zvinodiwa nemuviri. Saka, usati waisa ma breakfast bar akadaro nemakeke muchitoro chako chesupermarket, verenga label yezvekudya zvakanyatsonaka. Tarisa kuti shuga yakawanda sei maari, kana ane fiber, uye kana aine zviyo zvakakwana.

Kudya kwekuseni kunopihwa kuchikoro kana kukireshi?

Unogonawo kutarisa kuti ndeapi kudya kwekuseni kunopihwa kuchikoro chemwana wako kana kukireshi. Dzimwe nzvimbo dzinopa kudya kwekuseni, uye dzimwe dzinopa mahara kana pamutengo wakaderera kumhuri dzine mari shoma. Kana mwana wako achidya kudya kwekuseni kunze kwemba, zvakakosha kumudzidzisa kusarudza zvine hutano. (Semuenzaniso, girazi remukaka pachinzvimbo chechinwiwa chine shuga, michero pachinzvimbo chechikafu chakakangwa).

Mazano akanaka uye ane hutano ekudya kwemangwanani!

Kudya kwemangwanani hakufanirwe kunge kuri tsika yekare mazuva ese. Unogona kusanganisa zvekudya zvakasiyana kuti ugadzire chikafu chinonaka chinopa mwana wako chikafu chinovaka muviri nesimba raanoda pazuva racho. Chinhu chinonyanya kukosha kuenzanisa.

Isa zvinhu izvi pakudya kwemangwanani kwakagadzikana:

Ita kuti kudya kwako kwekuseni kuve kwezviyo, mapuroteni, nemichero kana miriwo . Unogona kuedza zvinhu zvakaita se:

• " Zviyo zvegorosi rose zvine mukaka usina mafuta akawanda , zvakafukidzwa nemichero mitsva (bhanana, mango, papaya) kana nzungu. Uku kutanga kwezuva rako nekukurumidza, kuri nyore, uye kwakanaka, kwakazara nefiber, calcium, uye mavitamini. "
• " Mawaffles egorosi rose ane peanut butter kana ricotta cheese akaiswa pamusoro, uye zvidimbu zvemichero."
• " Chingwa chepita chegorosi rose chine zvidimbu zvezai zvakabikwa uye sipinachi itsva kana kuti sambal."
• "Gadzira oatmeal , isa nzungu nezvidimbu zvemichero pamusoro, wozoisa sinamoni shoma. Oats chikafu chinopa simba zvishoma nezvishoma, saka mwana wako haazonzwi nzara kusvika panguva yekudya kwemasikati. "
• "Tora hafu yebhajeti regorosi rose , isa peanut butter pamusoro, woisa michero mitsva pamusoro (senge zvidimbu zvebhanana kana zvidimbu zveapuro)."
• " Smoothie yekudya kwekuseni: Sanganisa mukaka kana yogati isina mafuta akawanda, muchero waunosarudza (bhanana, mango, sitirobheri), uye gorosi diki kana oats mublender. Izvi zvinopa mwana wako zvinhu zvakawanda panguva imwe chete, zvakaita semichero, calcium, uye mapuroteni. Zviri nyorewo kupa vana vane usimbe hwekudya. "
• " Omelette yemuriwo ine chidimbu chechingwa chegorosi rose."
• "Zvidimbu zvemakucumber zvakachekwa-chekwa uye hummus , zvinoiswa pa pita yegorosi rose. (Hummus ipurasitiki ine hutano inogadzirwa nepizi)."
• " Turkey isina mafuta kana huku/hove nematomatisi, pamusoro pemuffin yeChirungu yakagochwa kana chingwa chezviyo chose ."
• " Mupunga wasara kubva pakudya kwemanheru""Ndadziisa zvishoma, ndakawedzera zvidimbu zveapuro zvakachekwa, mazambiringa akaomeswa, nzungu, uye upfu hwesinamoni zvishoma ndokukurunga. Iyi isarudzo inonaka uye ine hutano inokodzera nyika yedu. "
• "Isa chizi chakachekwa pamusoro petortilla yegorosi rose, peta nepakati, isa mu microwave kwemasekonzi angangoita makumi maviri, wozoisa tomato salsa pamusoro."

Uyewo, musakanganwa kukosha kwemuenzaniso wenyu wakanaka. Itai kuti vana venyu vaone kuti munonakidzwa nekudya kwemangwanani zuva rega rega uye ivai nenguva yekudya. Vana vanodzidza zvakawanda kubva pane zvatinoita.

Zvinhu zvakakosha kuti urangarire (Mharidzo Yekuenda Kumba)

Saka, vanaamai nababa, kudya kwemangwanani kwemwana wenyu hakusi kungodya kwekungotanga zuva chete. Kunosimudzira hutano hwemwana wenyu, kukura kwake, kudzidza kwake, uye mufaro wake mukati mezuva rose . Nemangwanani ane zvakawanda, izvi dzimwe nguva zvinogona kunzwa sedambudziko, asi nekuronga zvishoma uye kuzvipira, munogona kupa mwana wenyu kudya kwemangwanani kunovaka muviri uye kunonaka zuva rega rega.

Tsika iyi yakanaka yamunopa mwana wenyu ichave hwaro hwakasimba hweramangwana rakanaka kwehupenyu hwake hwese. Saka, ngatifungei nezveizvi zvakare uye edzai kuita kuti kudya kwemangwanani kuve chinhu chakakosha kumwana wenyu kutanga nhasi, handiti? Kana muine mimwe mibvunzo nezveizvi, munogona kubvunza chiremba wemhuri yenyu kana nyanzvi yezvekudya.

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