Chakudya: Zakudya zoyenera zothandizira mwana wanu kuti abwerere bwino

Dm'masiku ochepa, mwana wanu wavala mgodi wa papier-mâché. Amakwawa, amakwiya ndipo amalira mosavuta. Dziwani kuti pa nthawi ino ya chaka ndi zachilendo! Ngati adakhala ndi matenda ambiri m'nyengo yozizira iyi - tonsillitis, chimfine, chimfine ndi matenda ena am'mimba - chitetezo chake cham'thupi chinayenera kutengera zinthu zake kuti chitetezeke. mavitamini ndi mineral reserves, makamaka chitsulo ndi vitamini C, zinthu ziwiri zomwe zimawononga ma virus ndi tizilombo toyambitsa matenda. Koma mwa kuphatikiza izi toning zakudya zomwe zikusowa, zidzatsitsimutsidwa mwamsanga. Osayiwala kulimbikitsa matumbo oyenerera kotero kuti chitetezo chake cha mthupi chimagwira ntchito bwino. Ikani zakudya zofufumitsa ngati yogati pa menyu.

Kudya kwachitsulo kofunikira

Kusowa kwazitsuloakadali ofala kwambiri masiku ano : malinga ndi National Health Nutrition Program (PNNS), zimakhudza pakati 20 ndi 30% ya ana mpaka zaka 3s ndi, malinga ndi Prof. Patrick Tounian, mkulu wa dipatimenti ya zakudya za ana ndi gastroenterology pachipatala cha Trousseau, ku Paris, pakati pa 10 ndi 20% ya ana azaka zapakati pa 3 ndi 10. Komabe, mineral iyi ndi a chigawo chofunikira cha hemoglobin : Kuperewera kumabweretsa kuchepa kwa oxygen m'magazi ndipo, kumayambitsa kutopa kwakukulu kwa ana. Mukapeza mwana wanu wamng'ono wotumbululuka komanso wotopa,onani dokotala wake. Kuyang'ana mozama komanso, ngati kuli kofunikira, kuyezetsa magazi perekani chitsulo chake (ferritin) zidzakwanira kuzindikira kuchepa kwa magazi m'thupi, zomwe dokotala angapereke a iron supplementation pafupifupi miyezi itatu. Koma nthawi zambiri, amalangiza makamaka kukakamiza zakudya zomwe zili nazo.

Malinga ndi National Food Safety Agency (ANSES), kulimbikitsidwa kudya kwachitsulo akuchokera 7 mg kwa zaka 1 mpaka 9Ndiyeno 8 mg kuyambira 10 mpaka 12 wazaka. "Kuyambira zaka 3, konzekerani gawo limodzi kapena awiri tsiku lililonse, malingana ndi msinkhu wake ndi njala yake, nyama yofiira kapena nsomba," akutero Pulofesa Tounian. Sankhani ng'ombe, bakha, shrimp kapena scallops amene chitsulo chotchedwa "heme" chitsulo makamaka bwino anatengera ndi thupi. Malinga ndi PNNS, gawo lovomerezeka la mapuloteni patsiku ndi 50 g mpaka zaka 6, kenako 100 g pakati pa zaka 10 ndi 12.

ena masamba ndi nyemba zilinso ndi chitsulo, koma zocheperako. Iyi ndi nkhani ya mphodza, Chikapu, Nyemba zoyera ku sipinachi. Mtedza wa ng'ombe (2,83 mg / 100 g) wophatikizidwa ndi sipinachi (2 mg / 7 g) ndi mphodza (100 mg / 1,59 g) ndi chakudya chomwe chimaphimbira chakudya chanu. zosowa za tsiku ndi tsiku. Chakudya china chokonda : zakudya zokhuthala. Katundu wawo? Chuma chawo mu zopatsa mphamvu zovuta. Yotsirizira pang'onopang'ono imafalikira mphamvu m'thupi, zomwe zimathandiza kuti mwanayo akhalebe bwino kwa nthawi yaitali.

Timatchinjiriza pa vitamini C

Thandizani mwana wanu kupeza mavitamini ambiri! Komanso kubetcherana pa vitamini C, amene amalimbikitsa kuyamwa kwachitsulo ndi thupi, ndipo malinga ndi kafukufuku wa ku Italy wofalitsidwa mu Journal of Ethnopharmacology, amabweretsa kuwonjezereka kwa mphamvu. Malinga ndi ANSES, mwana wazaka 4 mpaka 6 amafunikira 75 mg / tsiku vitamini wamtengo wapatali uyu, 90 mg pakati pa zaka 7 ndi 9 et 100 mg kwa zaka 10 mpaka 12. Zosowa zake zidzaperekedwa pomupatsa gawo masana kapena madzulo a burokoli (37,3 mg / 100 g) kapena Kabichi woyera (53,25 mg / 150 g), komanso a lalanje wapakati (59 mg vitamini / 150 g) kapena a kiwi (59 mg / 100 g). M'mwezi umodzi wa zakudya izi zodzaza ndi mavitamini, adzapezanso mawonekedwe a Olimpiki!

Sabata lazakudya zotsutsana ndi kutopa

(1)Kugwiritsiridwa ntchito kwachikhalidwe kwa zomera zamankhwala ku Valves- tino, J. wa Ethnopharmacology, janvier 2009.