Zakudya zamasamba ndizosankha zabwino kwa ana ambiri. Achinyamata odyetsera zamasamba ali ndi matenda otsika a mtima, otsika mafuta a kolesterolini, ndipo nthawi zambiri amakhala ndi thanzi labwino, malinga ndi kafukufuku.
Koma zakudya za "zamasamba" za soda, buns ndi pasitala sizothandiza aliyense. Ngati mwana wanu sadya nyama, onetsetsani kuti samadzidyera yekha pa fries ndi zakudya zina zopanda pake m'malo mwake. Samalani ku zakudya za mwana wanu mwa kuwonjezera masamba, mafuta athanzi, ndi zakudya zofunika monga calcium, iron, protein, vitamini D, vitamini B12, ndi omega-3s.
1. Kashiamu. Ngati ana anu amadya mkaka, ndiye kuti akhoza kukhala magwero a calcium kwa iwo. Komabe, musadalire kwambiri mkaka. Mkaka umadziwika kuti allergen, ndipo kafukufuku akuwonetsa kuti kumwa kwambiri mkaka kumabweretsa kusalinganika kwa mahomoni komanso chiopsezo chowonjezereka cha ziphuphu zakumaso kwa achinyamata. Kuphatikiza apo, matenda a shuga omwe amadalira insulin (mtundu 1) adalumikizidwa ndikudya mkaka ali wakhanda. M'malo mopereka mkaka, perekani kwa ana anu magwero a calcium ochuluka kuchokera ku zomera, monga kale, kale, broccoli, amondi, nthanga za sesame, ndi mtedza kapena mkaka wa soya.
Mukufuna zingati: 1000 mg patsiku kwa ana azaka 4-8, 1300 mg kwa ana azaka 9-18.
Komwe mungapeze: 1 chikho yogurt (200 mg) 1 chikho kale (270 mg) 1 chikho nyemba nyemba (130 mg)
2. Chitsulo. Kuperewera kwa iron kungayambitse kusinthasintha kwa maganizo, mavuto a kukumbukira, ndi kusintha kwa khalidwe. Ngakhale chitsulo chochepa pang'ono chingapangitse ana kumva kutopa kapena kufooka. Atsikana omwe ali achinyamata amakhala ndi vuto losowa ayironi makamaka akayamba kusamba. Magwero abwino kwambiri a ayironi kwa ana ndi ma apricots zouma, njere za dzungu, quinoa, mphodza, nyemba zoyera, phala la phwetekere, ndi molasi.
Mukufuna zingati: 8-15 mg patsiku.
Komwe mungapeze: 1 chikho nyemba (10 mg), nyemba za dzungu (5 mg), 1 chikho cha tomato msuzi (5 mg).
3. Mapuloteni. Onjezani nyemba pazakudya za ana anu - zili ndi zomanga thupi, zopatsa mphamvu, komanso zoteteza ku khansa. Mtedza, njere, ndi mbewu zokhala ndi mapuloteni ambiri monga quinoa zithandizanso. Koma samalani ndi soya, perekani ana anu pang'onopang'ono mu mawonekedwe athunthu kapena ofufumitsa monga edamame kapena tempeh.
Mukufuna zingati: 30-50 g patsiku.
Komwe mungapeze: 1 chikho nyemba (18 magalamu), 1 chikho tempeh (31 magalamu).
4. Vitamini D. Sikophweka kupeza vitamini D wokwanira kuchokera ku zakudya. M’nyengo yadzuŵa, ana amatha kupeza m’njira yoyenerera mwa kuthera mphindi 20 patsiku ali mumpweya wabwino.
Mukufuna zingati: 15 mcg patsiku.
Komwe mungapeze: 1 chikho cha bowa shiitake (1 mcg), mkaka wa amondi wolimba (2,8 mcg).
5. Vitamini B12. Vitamini B12 poyambilira imapezeka muzanyama zokha, kotero kuyipeza pazakudya zamasamba sikophweka. Gwero lodalirika kwambiri ndi yisiti yolimbitsa thupi.
Mukufuna zingati: 1-2,4 mcg patsiku.
Komwe mungapeze: Supuni 2 yisiti yowonjezera zakudya (1,8 mcg). Magwero ena: yoghurt, mkaka, Swiss cheese, nori, bowa wa shiitake, ndi chimanga cholimba.
6. Omega-3. Ndi vitamini iyi, zonse sizili zophweka. Zakudya zina za zomera zimakhala ndi omega-3s koma mu mawonekedwe a ALA (alpha-linolenic acid). Musanagwiritse ntchito vitamini wotuluka, thupi limatembenuza ALA kukhala EPA (eicosapentaenoic acid) ndi DHA (docosahexaenoic acid), ndipo chifukwa chake, 8-20% yokha yazinthu zomwe zimagwiritsidwa ntchito zimagwiritsidwa ntchito.
Mukufuna zingati: 250-1000 mg / tsiku.
Komwe mungapeze: mbewu za fulakisi (6300 mg), nthangala za chia (4900 mg).