Zamkatimu
Chakudya cham'mawa, chakudya chofunikira kwa ana
Chakudya chofunika kwambiri cha tsiku, chakudya cham'mawa chimaiwalikabe mu 7% ya ana azaka 3-5. Chithunzi chomwe chimatsimikizira kuti uthengawo sunayambe wadutsa ngakhale kuti mauthenga a Unduna wa Zaumoyo pakufunika kwa kadzutsa kokwanira komanso koyenera.
Chifukwa chiyani kudya chakudya cham'mawa?
Achipatala amalangiza kupereka mwana wanu, mosasamala kanthu za msinkhu, kadzutsa wathunthu.
Chakudyachi, choyamba cha tsiku, chimathetsa nthawi yosala kudya kuyambira 10am mpaka 13pm malinga ndi msinkhu wa mwanayo. Usiku, thupi limatentha pafupifupi ma calories 600 ndipo mwana amene akukula amafunika kupezanso mphamvu.
Zatsimikiziridwa kuti pakalibe chakudya cham'mawa, kudya mafuta panthawi yazakudya zina zatsiku ndikokwera kuposa momwe zimakhalira. Zowonadi, pa 10 koloko, mpope umabwera ndi kumenyanso. Khalidweli limatha kubweretsa kunenepa kwambiri.
Maphunziro angapo adalumikizanso chakudya cham'mawa ndikuchita mwanzeru komanso luso lopanga. Izi zimachepetsedwa chifukwa chosowa kapena kusakwanira kwa chakudya choyamba. Zomwezo zinapezekanso pa masamu amisala, kuchita maopaleshoni osavuta, kapena kuloweza pamtima.
Chifukwa chake, chakudya cham'mawa ndi chakudya chofunikira kwa thupi ndi mzimu.
Chakudya choyenera
Kuti mupewe zokhwasula-khwasula nthawi ya 10 koloko, palibe chomwe chimapambana chakudya cham'mawa chokhala ndi zinthu zingapo zofunika:
- 1 mkaka : mkaka, yoghurt kapena tchizi. Amapereka mapuloteni, calcium, vitamini A, B2 ndi D. Mungapereke kuwonjezera yogurt, uchi, kapena ufa wa chokoleti mu mkaka.
- 1 mankhwala ambewu : mkate, rusks kapena chimanga. Wolemera mu chakudya, chimanga ali ndi mavitamini, mchere ndi chitsulo. Akhoza kudyedwa kuwonjezera pa mkaka, kaya mu mbale ya mkaka kapena kanyumba tchizi mwachitsanzo. Bwino kusankha chimanga mueslis, zochepa okoma.
- Chakumwa chimodzi chotentha kapena chozizira, kubwezeretsanso madzi m’thupi. Mbale yachikhalidwe ya mkaka imatha kutengedwa kutentha kapena kuzizira, malingana ndi kukoma. Okalamba, pafupi ndi unyamata, adzatha kuzindikira kutsekemera kwa tiyi m'mawa. Kudya pamlingo wochepa, kumakhalabe chimodzi mwazakumwa zotentha kwambiri zoyambira tsiku latsopano.
- 1 zipatso zatsopano, chakumwa chamadzi oyera kapena compote, kulinganiza chakudya ndi kupereka zofunikira za mchere. Kuti muyambenso pazipewa za mawilo, palibe chomwe chimapambana zipatso kuti mukhale ndi mavitamini. Ngati mungathe, muwafinyire madzi atsopano m'mawa, adzapempha zambiri!
Kadzutsa kameneka kamakhala pakati pa 20 mpaka 25% ya mphamvu za tsiku ndi tsiku pophatikiza zakudya zosavuta, zovuta komanso zama protein. Lili ndi lipids yochepa ndipo limathandiza kuphimba zosowa za calcium, iron ndi vitamini. Chifukwa cha mphamvu izi ndi chakudya chothandizira, thupi lidzatha kukwaniritsa zosowa zake ndikuletsa mwana wanu kutopa komanso kuchepa kwa magazi.
Werengani zolemba mosamala Kapena ndi za chimanga, ufa wa chokoleti kapena mkaka, ndikofunika kuti muwerenge ndikufanizira mapangidwe azinthuzo. Ikhoza kusiyana pakati pa mitundu, makamaka ya shuga mu chokoleti, malinga ndi kafukufuku wofalitsidwa ndi ogula 60 miliyoni. pakuti mkaka, ndikwabwino kuwasankha semi-skimmed, amapereka kashiamu wochuluka ndipo alibe mafuta ochepa kuposa athunthu. |