Kutarisira mwana inguva yakakosha uye yakanaka muhupenyu, handiti? Munguva iyi, apo hupenyu hudiki huri kuumbwa mumuviri wako, kupa chikafu chakanakisa kwauri nemwana wako ndicho chinhu chinonyanya kukosha. "Ndinofanira kudya vanhu vaviri here izvozvi?", "Ndinofanira kudya chii?", "Ndinofanira kudya chii?", nezvimwewo. Pamwe une mibvunzo yakawanda mupfungwa dzako. Usanetseke, zvakajairika. Nhasi, tichataura nezvekudya kwako panguva yekuzvitakura nenzira iri nyore uye ine hushamwari kuti ikubatsire parwendo urwu.
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Heino maitiro ekuronga kudya kwako kwemwana ane hutano
Unoda macalorie anosvika mazana matatu pazuva kupfuura awaiita usati wabata pamuviri (uye mamwe mazana matanhatu kana wakatakura mapatya). Asi izvi hazvirevi kuti unogona kungodya chero chaunoda. Unoda kuwana zvinovaka muviri zvakakwana kubva pakudya kwese kwaunodya, kwauri nemwana wako.
Zvinogona kuoma kudya panguva yakakodzera kana uchirutsa uye uchida kudya zvekusada kudya mangwanani mumwedzi mishoma yekutanga. Asi edza kudya zvine mwero sezvinobvira. Zvakakoshawo kutora mavitamini awakanyorerwa nachiremba panguva yekuzvitakura .
Ngationei kuti ndezvipi zvinovaka muviri zvakakosha zvaunofanira kuwedzera pakudya kwako panguva ino, uye kuti ndezvipi zvekudya zvirimo.
| Zvinovaka muviri zvakakosha | Sei zvichikosha? | Zvitore kubva muzvikafu izvi |
|---|---|---|
| Folic Acid | Zvakakosha kudzivirira zvikanganiso zve neural tube muuropi hwemwana nemusana. Muenzaniso wechirwere ichi chinonzi Spina Bifida . | Muriwo wakasvibira wakaita sespinachi nekare, nyemba, nyemba, nyemba, bhinzi, maranjisi, nemavhitamini akanyorwa nachiremba. |
| Simbi | Huwandu hweropa rako hunowedzera panguva iyi. Izvi zvinobatsira kupa mwana mweya waanoda. Kushaikwa kwesimbi mumuviri kunogona kukonzera kuneta uye kupererwa neropa. | Nyama yemombe, huku, hove, mazai, soya, sipinachi, nyemba, mazambiringa akaomarara, madate. Zviri nani kutora iron ine chimwe chinhu chine vhitamini C (remoni, orenji) kuti inyatsopinda mumuviri. |
| Karusiyamu | Zvakakosha kuvaka mazino nemapfupa akasimba emwana wako. Zvakakoshawo kuchengetedza mapfupa ako akasimba. Zvikasadaro, calcium inotorwa kubva mumapfupa ako uye unogona kurwara neosteoporosis gare gare muhupenyu hwako. | Mukaka, yogati, chizi, hove diki dzine mateko (shiri), clams, sesame seeds, uye magakanje. |
| Mapuroteni | Zvakakosha pakukura kwenhengo dzese dzemwana, tsandanyama, uye nyama. | Mazai, nyama, hove, zvigadzirwa zvemukaka, nyemba, nyemba, nyemba dzegirini, soya. |
| DHA (Omega-3) | Zvakakosha zvikuru pakukura kwepfungwa nekuona kwemwana. | Hove dzine mafuta dzakadai sesalmon, tuna, uye mackerel (inenge kaviri pasvondo), uye mamwe marudzi emazai. |
| Faibha | Inobatsira kudzivirira kuvimbiwa, izvo zvinowanzoitika panguva yekuzvitakura. | Mupunga webrown, buckwheat, oats, chingwa chezviyo zvese, miriwo, michero (kunyanya mabhanana, mapapaya). |
Uyewo, yeuka kuti zvakakosha kunwa mvura yakakwana . Edza kunwa kanenge magirazi 8-10 emvura pazuva.
Ngatimborega kudya zvekudya izvi kwenguva yakati, handiti?
Kunyange zvazvo paine zvinhu zvakanaka kwauri nemwana wako, panewo zvinhu zvaunofanira kudzivisa panguva iyi. Zvimwe zvacho zvinogona kukuvadza mwana wako.
- Doro: Iri harisi doro. Doro rinogona kukanganisa kukura kwemwana zvakanyanya, kukonzera kuzvarwa nguva isati yakwana , uye kutadza kuberekwa.
- Deredza caffeine:Kofi, tii, chokoreti, nezvimwe zvinwiwa zvisina doro zvine caffeine. Zvakanakisisa kuderedza kunwa kofi yako kusvika kukapu imwe chete kusvika mbiri pazuva. Kunwa zvakanyanya kunogona kuwedzera njodzi yekuzvarwa uine huremu hushoma.
- Hove dzine mercury yakawanda: Hove huru dzemugungwa dzakadai seshaki, tilefish, uye tilefish dzine mercury yakawanda. Izvi zvinogona kukuvadza tsinga dzemwana wako. Pane kudaro, idya hove dzakadai sesalmon, mackerel, uye shrimp.
- Mukaka nechizi chisina kupiswa: Dzivisai zvimwe zvizi zvakapfava (zvakaita sefeta nebrie) nezvimwe zvakagadzirwa nemukaka usina kupiswa . Izvi zvinogona kunge zvine bhakitiriya inonzi Listeria , inogona kukuvadza mwana wenyu. Tarisa pane label uye shandisai zvigadzirwa zvakanyorwa kuti "zvisina kupiswa."
- Nyama, hove, nemazai zvisina kubikwa kana kuti zvisina kubikwa zvakanaka: Dzivisa sushi mbishi, nyama isina kubikwa zvakanaka (steak yepakati-isingawanzoitiki), uye mazai asina kubikwa (anogona kuwanikwa mune mamwe masosi). Izvi zvinogona kunge zvine mabhakitiriya anokuvadza.
Unoita sei kana uine matambudziko akadai sekushaiwa chishuwo chekudya uye kurutsa?
Kubata pamuviri hakusi nguva inonakidza nguva dzose. Panogona kuva nenguva dzaunonzwa sekunge haudi kudya.
- Kurwara Kwemangwanani : Idya chimwe chinhu chakaoma, senge bhisikiti rekirimu kana maviri, usati wamuka pamubhedha mangwanani. Idya zvikafu zvidiki zvinoverengeka mukati mezuva pane kudya zvekudya zvakawanda. Kunwa ginger tii kunobatsirawo vamwe vanhu. Dzivisa chikafu chine mafuta, chine spice, uye chakakangwa.
- Kuzvimba: Idya zvekudya zvakawanda zvine faibha (michero, miriwo, mupunga webran). Inwa mvura yakawanda. Izvi zvinogona kubatsira kudzora dambudziko iri zvakanyanya. Kana zvakaoma, taura nachiremba wako.
- Chirungurira: Idya chikafu chidiki pane kudya chikafu chakawanda. Deredza chikafu chine mafuta akawanda. Vamwe vanhu vanowana zororo nekunwa girazi remukaka nguva pfupi vasati vadya.
Usadya zvekudya zvinoderedza huremu panguva yekuzvitakura. Zvinogona kukutorera iwe nemwana wako zvinovaka muviri zvavanoda kuti urambe uine hutano hwakanaka. Kana uine zvinokunetsa nezvekufuta kwako, munhu akakodzera kutaura naye ndichiremba wako.
Zvido zvePamuviri uye Pica
Zvakajairika kuva nehavi panguva yekuzvitakura, kana kuti havi . Hazvina kuipa kuda zvinhu zvakaita semango, mapickles, uye ice cream. Asi kana zviri kukanganisa kudya zvine hutano, unofanira kuzvidzora zvishoma.
Zvisinei, dzimwe nguva zvinhu hazvidyike, semuenzaniso ivhu, ivhu, choko, madota, zvidimbu zvechando.Ungave nechido chakanyanya chekudya zvinhu zvakaita seizvi. Isu tinodana chirwere ichi kuti Pica . Izvi zvinogona kazhinji kuva chiratidzo chekushaikwa kwekudya kwakadai sekushaikwa kwesimbi. Kana uine chishuwo chezvinhu zvisinganzwisisike zvakaita seizvi, usazvidye. Zvinokuvadza iwe nemwana wako. Udza chiremba wako nezvazvo nekukasika. Kana ukadya chimwe chinhu chine chepfu netsaona, unogona zvakare kufonera National Poison Information Center paColombo National Hospital kuti uwane mazano.
Mharidzo Yekuenda Nayo Kumba
- Ita kuti kudya kwako kuve nemavara akasiyana-siyana uye kuve neruvara rwakasiyana. Idya miriwo, michero, zviyo, mapuroteni, uye zvigadzirwa zvemukaka zvakaenzana.
- Usamborega kutora mavhitamini (kunyanya ane folic acid nesimbi) akanyorerwa nachiremba wako.
- Rega doro zvachose, kusvuta, uye chikafu chisina utano.
- Inwa mvura yakakwana. Gara uine mvura yakakwana mukati mezuva rose.
- Kana uine zvinokunetsa nezvekudya kwako, huremu hwako, kana chimwe chinhu chehutano, taura nachiremba wako pachena nezvazvo. Usatya kana kunyara.
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