Kutanga, makorokoto kwamuri nemhuri yenyu! Munguva ino yakanaka, mwana wenyu mudiki ari mudumbu menyu anoda kudya kwese kwaanoda. Saka, panguva ino, munogonawo kuva nemibvunzo yakaita sekuti "Ndinofanira kudya chii? Ndinofanira kudzivisa chii?" Musazvidya moyo, zvakajairika. Nhasi, tichangotaura nezvekudya kunobatsira zvikuru pahutano hwenyu nehwemwana wenyu.
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Unofanira kugadzirira sei kudya kwako?
Munguva yekuzvitakura, muviri wako unoda macalorie akawanda kupfuura zvakajairika. Zvichitaurwa zviri nyore, macalorie anosvika mazana matatu pazuva. Kana uri kuita mapatya, huwandu uhwu hunogona kunge huri macalorie mazana matanhatu. Asi zvakakosha kuti macalorie aya asabve muzvikafu zvisina chinhu, kureva zvinwiwa zvine shuga uye zvinotapira. Zvakakosha kudya chikafu chine hutano uye chakaringana .
Mumwedzi mishoma yekutanga, zvinogona kuoma kudya nekuda kwekuda kurutsa nekurutsa (kusanzwa zvakanaka mangwanani). Asi edza kudya zvine mwero zvakanyanya sezvinobvira. Zvakakoshawo kunwa mavitamini awakanyorerwa nachiremba panguva yekuzvitakura .
Yeukai, zvamunodya zvinokanganisa zvakananga kukura kwemwana wenyu, saka fungai nezvekudya kwega kwega.
Zvinovaka muviri zvakakosha uye chikafu chaunogona kuwana kubva kwachiri
Zvakakosha kuisa zvekudya zvakasiyana-siyana mukudya kwako kuti uwane zvinovaka muviri zvese zvaunoda iwe nemwana wako. Ngatitarisei kuti zvinovaka muviri izvi zvakakosha ndezvipi uye kuti ndezvipi zvekudya zvaunogona kuzviwana kubva mazviri.
| Chikamu chezvinovaka muviri | Sei zvichikosha? | Chikafu chiripo |
|---|---|---|
| Folic Acid | Zvakakosha kudzivirira zvikanganiso zve neural tube muuropi hwemwana nemusana. | Muriwo wakasvibira wakaita sespinachi, kale, bhinzi, nyemba, maranjisi, uye nyemba. |
| Simbi | Kugadzira ropa, kutakura okisijeni mumuviri waamai nemwana, uye kudzivirira anemia. | Nyama yemombe, huku, hove, zai, sipinachi, soya, nyemba, mazambiringa akaomeswa. |
| Karusiyamu | Zvinobatsira kuti mapfupa nemazino emwana akure akasimba. Zvakakoshawo pahutano hwemapfupa aamai. | Mukaka, yogati (mukaka usina mafuta akawanda), chizi, hove diki dzine makwati (salmon), miriwo yakasvibirira (broccoli), mukaka wesoya. |
| Mapuroteni | Zvakakosha pakukura kwenhengo dzemuviri dzemwana, tsandanyama, uye uropi. | Nyama, hove, mazai, zvigadzirwa zvemukaka, bhinzi, pizi, nyemba, soya. |
| Vhitamini C | Zvinoita kuti simbi inyore mumuviri. Zvinowedzera dziviriro yemuviri. | Maranjisi, magrapefruit, marimu, mastrawberry, mapapaya, madomasi, mhiripiri. |
| Faibha | Kudzivirira kuvimbiwa, izvo zvinowanzoitika panguva yekuzvitakura. | Buckwheat, oats, mupunga webrown, chingwa chezviyo zvese, miriwo, michero, bhinzi. |
Zvimwe zvishoma nezve iron ne calcium...
Kuti iron inyure zvakanaka, zvakanaka kuitora pamwe chete nezvikafu zvine vhitamini C. Semuenzaniso, idya chikafu chine muto wenyemba ne lime shoma. Zvakare, muviri unoda vhitamini D kuti unyure calcium zvakanaka. Chinodiwa ichi chinogona kuzadzikiswa nekuzvipa zuva mangwanani uye kudya chikafu chine vhitamini D (mazai, hove).
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Check Availability →Zvekudya zvekudzivisa panguva yekuzvitakura
Zvimwe zvekudya panguva yekuzvitakuraZvinogona kukukuvadza iwe nemwana wako. Zvakakosha kuziva izvi.
| Zvekudzivirira | Chikonzero |
|---|---|
| Doro | Pane njodzi huru yekusakura zvakanaka, kuremara kwepfungwa, uye kutadza kuberekwa nemwana. Rega zvachose. |
| Nyama, hove, nemazai zvisina kubikwa kana kuti zvisina kubikwa zvakanaka | Zvirwere zvine njodzi zvakaita seSalmonella neListeria zvinogona kuitika. |
| Mukaka nechizi chisina kupiswa | Chizi dzakapfava dzakadai sefeta neBrie dzine njodzi yekutapukirwa neListeria. Tarisa zviri pazita racho woshandisa chete dzinenge dzakanyorwa kuti "pasteurized." |
| Hove huru dzine mercury yakawanda | Hove hombe dzakadai seshark, tilefish, uye king mackerel dzine mercury yakawanda. Izvi zvinogona kukuvadza tsinga dzemwana. Hove diki dzakadai setilapia nehalibut dzakachengeteka kudyiwa. |
| Kudya caffeine yakawandisa | Kofi, tii, chokoreti, nezvimwe zvinwiwa zvisina doro zvine caffeine. Deredza kunwa kofi yako kusvika kukapu imwe chete kana mbiri pazuva. Bvunza chiremba wako kuti akupe mazano. |
Chii chaunoita kana paine kusagadzikana kunowanzoitika panguva yekuzvitakura?
Zvakajairika kuti unzwe zvimwe zvinhu zvidiki panguva iyi. Heano mamwe magadzirisiro.
Kurwara Kwemangwanani
- Idya chimwe chinhu chakaita semacrackers kana chidimbu chechingwa chakaoma usati wamuka pamubhedha mangwanani.
- Pane kudya chikafu chikuru panguva imwe cheteIdya zvidiki-diki mukati mezuva.
- Rega kudya chikafu chine mafuta uye chine spice . Kunwa ginger tii kunobatsirawo vamwe vanhu.
Kuzvimba
- Inwa magirazi emvura angangoita 8-10 pazuva.
- Idya zvekudya zvakawanda zvine fiber (michero, miriwo, zviyo zvakakwana).
- Michero yakaita segwava negwava inobatsira zvikuru.
Chirungurira
- Usadya zvakawanda panguva imwe chete, idya zvikafu zvidiki zvakawanda.
- Vamwe vanhu vanowana zororo nekunwa girazi remukaka vasati vadya.
- Deredza kudya zvine mafuta akawanda uye zvinwiwa zvemuchero wecitrus (muto weorenji).
Ngatidzidzeiwo nezve 'Kuda Kubata Pamuviri'
Zvakajairika kuva nechido chekudya panguva yekuzvitakura . Tinozvidaidzawo kuti 'chido chekudya'. Kana uine chido chekudya chimwe chinhu chinovaka muviri, hazvina kuipa kuchidya. Asi edza kudzora chido chako chekudya zvinotapira uye zvine mafuta.
Zvakakosha: Dzimwe nguva unganzwa kuda zvinhu zvisiri zvekudya, zvakaita sevhu, madota, choko, uye ice cubes. Dambudziko iri rinonzi Pica . Izvi zvinogona kukonzerwa nekushomeka kwesimbi mumuviri. Usadye zvinhu izvi chero chikonzero chipi zvacho. Zvinokuvadza iwe nemwana wako. Kana ukanzwa kuda uku, iva nechokwadi chekuudza chiremba wako.
Usaedza kudya zvishoma kuti uderedze huremu panguva yekuzvitakura. Zvakakosha kuti uwane kudya kwakakodzera kuti iwe nemwana wako mugare muine hutano.
Mharidzo Yekuenda Nayo Kumba
- Ita kuti kudya kwako kuve kwakasiyana-siyana uye kune mavara akasiyana-siyana . Pane kudya chinhu chimwe chete zuva nezuva, wedzera miriwo yakasiyana-siyana, michero, nezviyo mukudya kwako.
- Usatore chero zuva rimwe chete remavhitamini epamuviri , kunyanya mapiritsi efolic acid, ayo chiremba wako anokurayira.
- Dzivisa zvachose zvekudya zvisina utano zvakaita sedoro, nyama nehove mbishi, uye zvigadzirwa zvemukaka zvisina kupiswa.
- Inwa mvura yakawanda zuva rese. Inokosha zvikuru pahutano hwako nehwemwana wako.
- Taura nachiremba wako kutanga nezvemamwe mavitamini aunotora kana chero matambudziko ekudya aungave nawo.
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