Musaganize kuti wachinyamata adzawoneka modabwitsa ndi "bokosi" lake. M'malo mwake, nthawi zambiri, anzawo adzayesa kusuntha koteroko ngati "kwapamwamba", makamaka atadziwa zomwe zili mu chidebecho. Ndipo mkati tiyenera kuika onse okoma kwambiri, kulakalaka ndi wathanzi, pamene chinachake kuti sadzataya maonekedwe ake ndi mwatsopano ndipo sadzadetsa thumba sukulu pa zoyendera. 

Pali zochitika zambiri pakupanga "bokosi" lokhala ndi nkhomaliro kwa ana asukulu Kumadzulo: malinga ndi kafukufuku waposachedwapa, oposa theka la ana asukulu amatenga nawo chakudya choterocho, ndipo izi ndi pafupifupi 5 biliyoni mabokosi a chakudya chamasana pachaka ku UK kokha! Ndiye funso "Kodi muike chiyani mu bokosi?" adaganiza kale kwa ife. Nthawi yomweyo, kusiyanitsa nkhomaliro za achinyamata (omwe amakonda chilichonse chatsopano!) Ndi ntchito yovuta kwambiri. Koma chifukwa cha malangizo angapo pansipa, mafunso onsewa atsekedwa kwa inu. 

Kodi chakudya chamasana cha wachinyamata chiyenera kukhala ndi chiyani pazakudya zopatsa thanzi:  

1.     Zakudya zokhala ndi ayironi. Achinyamata, makamaka atsikana, nthawi zambiri amakhala m’gulu la anthu amene alibe mchere wofunikawu. Choncho mfundo yathu yoyamba ndi iyi. Ndi zakudya ziti zomwe zili ndi ayironi yambiri? Letesi wobiriwira, ma apricots zouma, komanso nandolo, mphodza ndi nyemba. Kuchokera ku nandolo zophika (timalimbikitsa kuviika usiku wonse kuti muchepetse nthawi yophika), mukhoza kupanga mchere wodabwitsa ndi uchi. Mpunga ukhoza kusakanizidwa ndi mpunga ndikuyika mu chidebe chosiyana (palibe china chothandiza pa chimbudzi kuposa Khichari!). Nyemba mu bokosi la chakudya cha mwana sayenera kukhala wambiri, kuti asapangitse kutupa. 

2.     nthaka ndi chinthu china chofunikira. Ndiwochuluka mu mtedza wa brazil, amondi, njere za dzungu ndi nthanga za sesame. Zonsezi - payekha kapena zosakaniza - zidzapanga chotupitsa chabwino kwambiri; musaiwale kuti angagwirizanitse supuni kuti zingawawalitse. Ngati mwana wanu ali ndi zamasamba za ovo-lacto (kutanthauza kuti amadya mazira), dziwani kuti ali ndi zinki zambiri. 

3.     Omega-3-unsaturated mafuta acids ndikofunikira kuti ubongo uzigwira ntchito mokwanira komanso dongosolo la mahomoni. Zili zambiri mu nthanga za chia, zomwe zimakhala zabwino mu smoothies - onani mfundo 5 pansipa (supuni imodzi ya mbewu ndiyokwanira). Omega-3s amapezekanso m'mafuta a rapeseed (atha kugwiritsidwa ntchito ngati chovala cha saladi ngati muwaika m'bokosi lanu la chakudya chamasana), mbewu za hemp (zogulitsidwa m'masitolo azachipatala; ziyenera kukhala zokazinga mopepuka komanso zothira mchere pang'ono kuti zilawe) ndi mu mtedza onse osawotcha (wouma) - makamaka walnuts, amafunikira zidutswa 7-8. Omega-3s amapezekanso mu soya (ayenera kuwotcha kapena kuwiritsa kuti adye), tofu (chakudya chopatsa thanzi komanso chodziwika bwino cha vegan ichi ndi chakudya chamasana chenicheni!), Dzungu ndi sipinachi. 

4.     Chinachake chosangalatsa… Ndipo mwina crunchy! Ayi, ndithudi, osati tchipisi - mukhoza kuphika popcorn kunyumba, koma, ndithudi, osati mu microwave komanso ndi mchere wambiri (mukhoza kuwonjezera paprika, chili komanso shuga kapena m'malo mwake kuti mulawe). 

5.     Imwani. Musaphonye mwayi wotengera mwana wanu kusukulu ndi madzi atsopano, yogati yothira (yopangidwa tokha), kapena smoothie yodabwitsa yopangidwa ndi sayansi ndi chikondi chaposachedwa. Kuti mupangitse kumwa chakumwa chokhuthala, tsanulirani mu botolo lamasewera lokhala ndi khosi lalikulu. 

Kutengera ndi zida