Chakudya cha ana

Iwo amati kulera ana ndi ntchito yovuta kwambiri padziko lonse. Ndipo ndizovuta kutsutsa izi. Pambuyo pake, mndandanda wonse wa mavuto umagwera pa mapewa awo usiku wonse, womwe umawoneka woipa kuposa wam'mbuyomo. Kupambana kwa yankho lawo nthawi zambiri kumadalira zomwe zachitika komanso chidziwitso chomwe chilipo m'munda wamankhwala, dietetics, pedagogy, ethics ndi sayansi ina, ndipo zotsatira zake zimakhudza mwachindunji tsogolo la mwanayo. Ndipo zonsezi mosalekeza popanda kupuma ndi masiku opuma. Kuti mwanjira ina atsogolere khama limeneli, tasonkhanitsa malangizo a akatswiri otchuka kuchita chakudya ana.

Zomwe muyenera kudziwa zokhudza chakudya cha ana

Dr. William Sears, dokotala wa ana omwe ali ndi zaka zoposa 35, adalemba mabuku pafupifupi 30, omwe cholinga chake chachikulu ndi kuphunzitsa makolo mfundo za kudya moyenera ndipo potero amalepheretsa ana kukhala ndi vuto la kuthamanga kwa magazi, shuga wambiri komanso kuthamanga kwa magazi. mlingo wa cholesterol. Malinga ndi iye, muyenera kudya okha chakudya choyenera (zipatso, masamba, dzinthu, nyemba) ndi mafuta (masamba mafuta). Komanso kupatsa zokonda zopangidwa kunyumba komanso nthawi zonse kuyambira tsiku ndi chakudya cham'mawa chabwino, chopatsa thanzi. Kwa ana osakwana zaka 5, chakudya cham'mawa choyenera ndi chimanga chokhala ndi masamba ndi zinthu za lactic acid. Njira zabwino zophikira ana chakudya ndi kuphika, kuphika, kuphika ndi kuphika.

Si anthu ambiri amene amadziwa kuti pali chotchedwa mbale chakudya. Ndizovuta pazakudya zonse zomwe munthu wazaka zilizonse ayenera kudya patsiku. Theka la izo ndi zipatso ndi ndiwo zamasamba. Ndipo theka lina ndi chimanga (tirigu, pasitala, buledi) ndi zomanga thupi (nyama, nsomba, mtedza, kapena nyemba). Kuphatikiza apo, muyenera kumwa madzi ambiri ndikuwonjezera mafuta a masamba (mafuta a azitona, mwachitsanzo).

Potsatira mfundozi, mupatsa mwana wanu zakudya zopatsa thanzi komanso kupewa matenda ambiri. Komabe, posankha zakudya zomwe amadya, ndikofunika kukumbukira kuti chakudya, choyamba, chiyenera kukhala chosiyanasiyana ndipo chiyenera kuphatikizapo magulu akuluakulu 5:

• masamba;
• zipatso;
• dzinthu;
• mkaka;
• mazira, nyama kapena nsomba.

Komabe, malinga ndi Dr. Tilden, palibe chifukwa chokakamiza ana kudya mankhwala omwe sakonda. Popeza "zinthu zonse zothandiza zomwe zili mmenemo, amatha kuzipeza kuchokera kuzinthu zina zomwe amakonda."

Top 20 mankhwala ana

Oatmeal si chakudya cham'mawa chokha kwa ana onse, komanso gwero lalikulu lamphamvu. Kuphatikiza apo, imakhala ndi fiber. Ndipo ichi ndi chida chabwino kwambiri chowongolera matumbo, kupewa matenda amtima komanso kupewa atherosulinosis.

Mphesa. Mwa kuphatikizira muzakudya zanu, mumapatsa thupi mapuloteni, fiber ndi ayironi, motero kupewa chiopsezo cha kudzimbidwa ndi matenda a mtima mwa ana.

Mazira. Mapuloteni ndi yolk ali ndi mapuloteni, amino acid, mavitamini A, D, E, calcium ndi choline, popanda zomwe ubongo wabwino umagwira ntchito sizingatheke.

Mkaka. Chakumwa ichi ndi chofunikira kwa thupi pa msinkhu uliwonse. Ndi gwero la calcium, phosphorous, zinki, magnesium, mavitamini A, D ndi B12. Madokotala amalangiza ana kumwa kapu imodzi ya mkaka patsiku. Izi zidzateteza kuyera kwa mano ndi mphamvu ya mafupa.

Sipinachi. Amalemeretsa thupi ndi chitsulo, magnesium, antioxidants ndi mavitamini B6 ndi E. Ndi bwino kugwiritsa ntchito saladi ndi masamba ndi mafuta a azitona.

Zoumba. Ndi gwero la calcium ndi potaziyamu. Imalimbitsa mafupa ndi mano ndikuthandizira kulimbana ndi kuchepa kwa magazi m'thupi ndi matenda a mtima. Kuphatikiza apo, zoumba zili ndi anti-cancer properties. Madokotala a ana amalangiza kuti asinthe shuga ndi maswiti opanda thanzi ndi iwo.

Walnuts. Amakhala ndi omega-3 fatty acids, mavitamini a B ndi magnesium. Mwa kuphatikiza iwo mu zakudya za ana, mudzasamalira thanzi lawo mantha, mtima ndi minofu kachitidwe. Akhoza kuwonjezeredwa ku zinthu zophikidwa kapena kudyedwa yaiwisi m'mawa.

Mpunga wa Brown. Sikuti ndi gwero la fiber, komanso chakudya chathanzi, chochepa cha kalori chomwe chimakhala ndi antioxidants. Zimathandiza kulimbikitsa chitetezo cha mthupi, kuchepetsa kuchuluka kwa cholesterol m'magazi, kuteteza chiopsezo cha mphumu ndi matenda a mtima, komanso kunenepa kwambiri.

Yogati. Kuphatikiza pa calcium ndi mapuloteni, imakhala ndi ma probiotics omwe amawongolera magwiridwe antchito am'mimba. Ndi bwino kudyedwa ndi zipatso zosiyanasiyana.

Burokoli. Lili ndi mavitamini, mchere, calcium, potaziyamu ndi carotenoids zomwe thanzi la maso limadalira. Chogulitsacho ndi chothandiza kwambiri pakukula kwa thupi, chifukwa chokhala ndi zopatsa mphamvu zochepa, zimapatsabe mphamvu.

Salimoni. Magwero a omega-3 fatty acids omwe amathandiza ubongo kugwira ntchito.

Zipatso za Blueberries. Nkhokwe yamtengo wapatali ya vitamini C ndi antioxidants. Mukhoza m'malo ndi blueberries, strawberries ndi yamatcheri.

Mbeu. Ichi ndi chakudya chapadera cha fiber, mapuloteni, chakudya chamagulu, mavitamini ndi mchere.

Ng'ombe. Gwero la chitsulo, zinc ndi mapuloteni. Imakhala ndi zotsatira zabwino panjira zonse zaubongo ndikulemeretsa thupi ndi mphamvu.

Nthambi. Ichi ndi fiber. Ndipo chachikulu njira masamba ndi zipatso m'nyengo yozizira ndi masika.

Garnet. Lili ndi fiber, antioxidants, potaziyamu, mavitamini C, E, B, iron ndi folic acid. Mankhwalawa amachepetsa chiopsezo cha khansa, matenda oopsa, kuchepa kwa magazi komanso matenda amtima.

Nkhuku. Gwero la mapuloteni.

Nthochi. Mankhwala a hypoallergenic omwe amalemeretsa thupi ndi potaziyamu ndikusunga thanzi la mtima.

Maapulo. Kuwonjezera pa chakudya chamagulu ndi ayironi, ali ndi zakudya zomwe zimathandiza kuti ubongo uzigwira ntchito bwino komanso zimathandiza ana kugona mosavuta.

Madzi achilengedwe. Ndi nkhokwe ya mavitamini ndi zakudya. Komabe, madokotala amalangiza kuchepetsa iwo ndi madzi.

Momwe mungasinthire chidwi cha ana

Mosakayikira, ili ndi limodzi mwa mavuto aakulu kwa makolo ambiri. Njira zothetsera izo zimaperekedwa ndi madokotala a ana ndi amayi. Choncho,

• Muyenera kulankhula za chakudya chomwe chikubwera pasadakhale, kupereka mwayi kwa mwanayo kuti amalize nkhani zawo zonse ndikukonzekera.
• Sinthani kudya katatu patsiku ndikuchepetsa zokhwasula-khwasula.
• Perekani mwana wanu chakudya chongokonzedwa kumene, fungo lake lomwe lidzabalalika m'nyumba ndikuwonjezera chilakolako chake.
• Ngati n’kotheka, lolani mwana wanu kugula zinthu, kukonza chakudya ndi kukonza tebulo limodzi nanu. Adzafuna kuyesa china chake chomwe adachitapo popanga.
• Lankhulani mwachidwi za chakudya, werengani mabuku okhudza izo ndi kukambirana za ubwino wa zakudya zina.
• Kuphunzitsa mwana kudya mopatsa thanzi mwa chitsanzo chake kuyambira ali wamng'ono.
• Pangani naye menyu kwa sabata, kumukongoletsa ndi zithunzi za mbale zokongola za m'magazini.
• Pofunsira mankhwala atsopano, yambani ndi magawo ang'onoang'ono, kupereka mwayi kwa mwanayo kuti azolowere.
• Dyetsani pakufunika, makamaka kwa ana azaka 1-4. Izi zidzakuthandizani kupewa mavuto ndi kulemera kwakukulu m'tsogolomu.
• Chepetsani kudya shuga, mchere, zonunkhira, ndi zakumwa za carbonated.
• Khalani odekha muzochitika zilizonse, ngakhale mwanayo ali wosasamala ndipo sakufuna kudya. Nthawi zina ndi bwino kungodikira theka la ola kuti akhale ndi chilakolako.
• Osayiwala za ulaliki. Ngakhale mwana wokonda kwambiri adzadya mbale yokongola komanso yokongoletsedwa mosangalatsa.

Ndipo chofunika kwambiri, kukonda mwana wanu monga momwe alili. Mukatero mudzapambana!