Momwe mungapangire menyu athanzi, okoma komanso oyenera kwa ana ndi banja lonse? Nawa malangizo ambiri oti mufike kumeneko.
- Zakudya zamkaka ndizofunikira pa calcium
Zakudya za mkaka ndizo gwero lalikulu la kashiamu, lomwe ndi lofunika kuti mwana akule bwino komanso kuti mafupa ake azikhala bwino. Likulu la fupa ili limamangidwa paubwana. Zakudya zamkaka zimakhalanso ndi vitamini D wochuluka, zomwe zimathandiza kuti mayamwidwe ndi kukonza calcium m'mafupa. pakuti Zochepa kuyambira zaka 3, calcium yofunikira ndi 400 mpaka 500 mg / tsiku ndipo idzatsimikiziridwa ndi kumwa mkaka wotsatira. "Koma mkaka wotsatira ukachepa, ndikofunikira kupereka mkaka wokwanira ndikuwonetsetsa kuti calcium yakwanira, akuchenjeza Émilie Fumet.
Mmodzi kutumikira mkaka mankhwala amapereka za 200 mg wa kashiamu, amene limafanana pafupifupi kapu ya mkaka, plain yoghurt, 20 g wa tchizi wolimba (mwachitsanzo Emmental), 50 g lililonse zofewa tchizi. Camembert (1/5th)… Zofunikira za calcium ndi 700 mg patsiku kuyambira wazaka 4 mpaka 6 ndi 900 mg patsiku kuyambira wazaka 7-9. Choncho, 3 kapena 4 mkaka wa mkaka tikulimbikitsidwa kuphimba izi. “
- Masamba, othandizana nawo paulendo wabwino
Kuyambitsa masamba pakati pa mwezi wa 4 ndi 6 wa khanda kumathandiza kukulitsa maluwa a m'mimba chifukwa cha kuchuluka kwa fiber. Ubwino wina wa masamba: amawongolera zoyendera ndikuletsa kudzimbidwa. Ndiwonso gwero lofunikira la mavitamini (C, provitamin A, B9…), mchere (calcium, magnesium ...) ndi antioxidants. Zakudya izi ndizofunikira kuti minofu igwire bwino ntchito, kupatsirana kwa mitsempha ndi mitsempha ya mitsempha, kulimbikitsa mafupa ndi mano ake, komanso kuti chitetezo chake chizigwira ntchito moyenera.
Pafupifupi masamba onse atha kuperekedwa kuyambira koyambira kusiyanasiyana, koma pewani omwe ali ndi kukoma kolimba kapena zovuta kugaya (tsabola, salsify, masamba kabichi, etc.). Poyamba, ndi ochepa spoonfuls wa yosenda masamba wothira 1 tbsp. ku c. mafuta kapena mafuta. "Chidwi pano sichakudya, koma kukulitsa chidwi komanso kukoma," akufotokoza motero Émilie Fumet. Zopereka zake zopatsa thanzi zimatsimikiziridwa makamaka pazaka izi ndi kuyamwitsa kapena mkaka woyamba. Mwana akamadya zakudya ziwiri zenizeni, pafupifupi chaka chimodzi, masambawo ayenera kukhalapo pa nkhomaliro ndi chakudya chamadzulo. “
Muvidiyoyi: Mwana wanga amakana masamba, Emilie Fumet, katswiri wa zakudya, amatipatsa njira zomuthandiza kuvomereza
- Zakudya zowuma, gwero lamphamvu
Pakati pa zakudya zowuma, timapeza chimanga (mpunga, semolina, tirigu), mbatata ndi nyemba (nkhuku, mphodza, etc.). "Amapereka zakudya zopatsa mphamvu (shuga wochepa) zomwe zimapereka mphamvu mosalekeza tsiku lonse. Zotsatira: timapewa kukwera kwa mipiringidzo ndi zilakolako zomwe zimapangitsa kuti tidye, ”akutero Émilie Fumet. Amakhalanso gwero labwino la mapuloteni a masamba, fiber, mchere ndi mavitamini a gulu B.
Zakudya zowuma zimayambitsidwa pakati pa miyezi 4 ndi 6 monga mbatata kapena chimanga cha makanda. Pambuyo pa miyezi 7, titha kupereka pasitala yaing'ono (zilembo…), semolina wabwino wa tirigu, tapioca… (15 mpaka 20 g patsiku, supuni 3 kapena 4). Zakudya zimalimbikitsidwa pafupifupi miyezi 12-18, chifukwa zimakhala zovuta kugaya. Amaperekedwa mu supu, kenako mu phala (mphesa za coral zomwe zimakhala ndi kukoma kocheperako kusakaniza bwino). Pamene mwanayo akukula, zakudya zokhuthala ziyenera kupezeka pa chakudya chilichonse malinga ndi njala ya mwanayo komanso masamba.
- Zipatso kudzaza mavitamini
Zipatso (monga masamba) zimatenga nawo gawo pakukula kwa zomera ndikuyenda chifukwa cha kuchuluka kwa fiber ndi madzi. Popeza amatha kudyedwa yaiwisi, zimapangitsa kuti zikhale zosavuta kupereka mavitamini, makamaka C ndi a gulu B. Amakhalanso ndi mchere wambiri (calcium, magnesium, potaziyamu). Ndiwo magwero a chakudya chosavuta, gwero lamphamvu lazochita zonse zanzeru ndi zolimbitsa thupi.
Choyamba yophika ndi kusakaniza, ndiye mwamsanga tikhoza kupereka zidutswa za zipatso zakupsa kwambiri. Timapangira zipatso ziwiri kapena ziwiri patsiku. Ngati mwana wathu amawapewa pang'ono akukula ... timamupatsa saladi wa zipatso zam'nyengo, tchizi cha kanyumba ndi zidutswa zingapo za zipatso ndi chophika chophwanyika kuti tidye tiyi masana, skewers zipatso mu kasupe wa chokoleti, keke ya yoghurt yokhala ndi zidutswa za peyala, phala la puff kapena pie ...
Kodi organic zakudya ana?
Makamaka zipatso, zomwe zimakonda kuipitsidwa ndi mankhwala ophera tizilombo. Ndicho, maapulo, mapeyala ndi mapichesi, masamba ambiri, mkaka, ndi mazira. Izi zimachepetsa chiopsezo cha kukhudzana ndi mankhwala ophera tizilombo pafupi ndi 80%, komanso kuopsa kwa nanoparticles, GMOs, zotsalira za antibiotic, ndi zina zotero. nsomba.
- Nyama, zothandiza pakudya bwino kwachitsulo
Nyama imapereka mapuloteni abwino. Zomwe ndi zosangalatsa kwambiri chifukwa ana akukula ndipo ali ndi zosowa zazikulu. FYI, "Mapuloteni ndiye chitsulo chomangira minyewa yowonda, kuchuluka kwa magazi, minofu ya mafupa ndi ziwalo. Kuphatikiza apo, mapuloteni a nyama amatengedwa bwino ndi thupi, ”akutero Émilie Fumet. Nyama imaperekanso iron, yomwe imalimbitsa chitetezo cha mthupi. Ndipo ndiye gwero lalikulu la vitamini B12, wofunikira pakupanga maselo ofiira amagazi komanso kugwira ntchito moyenera kwa dongosolo lamanjenje.
Timayamba kusakaniza ndi nkhuku, turkey, ng'ombe, veal ndi ham. Amaphika bwino, makamaka nyama yapansi, kuteteza kufala kwa mabakiteriya kapena tizilombo toyambitsa matenda. Zambiri ? Pachiyambi, tsiku lililonse, pafupifupi 1 tsp. wa nyama wosakaniza kufika 2 tbsp. khofi (10 g) mozungulira miyezi 7, 20 g (supuni 4) pafupifupi miyezi 12, 30 g (supuni 6) kuyambira zaka 2, 50 g kuzungulira zaka 5-6 ndi 100 g pafupifupi zaka 12.
- Nsomba, yolemera mu omega 3 kuti ubongo ukule
Nsomba zimakhala ndi mapuloteni apamwamba kwambiri. Kuphatikiza apo, amaperekanso omega 3 yodziwika bwino, yofunikira pakukula komanso kugwira ntchito moyenera kwa dongosolo lamanjenje. Ndiwonso magwero a mchere (phosphorous, etc.), kufufuza zinthu (iodine, nthaka, mkuwa, selenium, etc.) ndi mavitamini A, D, E.
Nsomba zimayambitsidwa ngati nyama komanso mofanana. Ndi bwino kudya, kwa ana ndi akulu, nsomba kawiri kapena katatu pa sabata, kuphatikizapo nsomba zamafuta (salmon, makerele, sardines, etc.). Ngati anawo akuzengereza pang’ono, “tingakonzekere salmon-spinach lasagna, nsomba yophika tokha, chitumbuwa cha broccoli, chitumbuwa cha abusa chopangidwa ndi nsomba,” akulangiza motero Émilie Fumet.
- Mazira, mgodi wa phindu kwa ana
Mofanana ndi nyama ndi nsomba, mazira amakhala ndi mapuloteni abwino kwambiri komanso amakhala ndi mavitamini D, B9 ndi B12. "Masiku ano, tikupeza mazira olemetsedwa ndi omega 3, kutanthauza kuti amapangidwa powonjezera mbewu za fulakesi pazakudya za nkhuku. Komanso ndikwabwino kusankha mazira organic kuchokera ku nkhuku zaulere, ”akuwonjezera.
Dzira limayambitsidwa mosinthana ndi nyama kapena nsomba, pamlingo wa 1/4 dzira lophika molimba lophwanyidwa mu phala kuti liwonjezeke mpaka 1/3 mozungulira miyezi 9 ndi dzira 1/2 pazaka 2. Palibe malire mu chiwerengero cha mazira pa sabata, ndithudi, zakudya ziyenera kukhala zosiyana momwe zingathere. Maphikidwe ? Lathyathyathya, yophika, yolimba, ntchito ngati binder kwa flan, chitumbuwa, keke, ntchito ndi zambiri!