Zvokudya zvezuva nezuva zvevana zvinofanira kusanganisira michero, miriwo, zviyo zvose, zvakakosha mapuroteni emiti, uye mikoro yakakosha yemakaka kana maricum-rich-non-dairy foods. Ndinoziva kuti kudya vana vane utano hwakanaka kunogona kunge kwakaoma, kunyanya kana vari vekudya, saka ndakasarudza mamwe mapeji ayo ari nyore kuaita, anonaka uye akanaka chaizvo kune vana vako.
Zvibereko nemiriwo
Vana vakawanda havadyi zvibereko zvakakwana nemiriwo, izvo zvinosuruvarisa nokuti kudya kudya kunowedzera mumichero nemiriwo inzira yakadaro yekuita kuti kudya kwakakwana kwevhithamini nemaminerari zvakakwana.
Uyezve, ivo vanowanzokwirira mumusanganiswa, izvo zvinokosha kuti utano hwakanaka huve uye hunoita kuti mamiriyoni anzwe akazara pakati pezvokudya.
Mifananidzo yakajeka uye yakaoma miriwo nemichero ndiyo yakanakisisa nekuti ine phytochemicals (simira makemikari anokuitira iwe) pamwe chete nema vitamini anokosha nemaminerari. Kurudzira vana vako kuti vadye muraraungu wezvokudya zuva rimwe nerimwe,
Zvokudya zvega roga zvinosanganisira imwe kana miviri miriwo, uye michero inoita dessert yakaisvonaka. Michero nemiriwo zvakanaka kune-pakati pekudya zvokudya, zvakare.
Whole Grains
Mbeu dzose dzakanaka nokuti dzinoramba dziine fiber iyo inowanzobviswa panguva yekugadzirisa. Iyo fibwe iri muhuwandu huzhinji inenge isingasviki fiber iwe unoda yehutano hwakanaka hwekugadzirisa chirongwa chebasa. Inobatsirawo kunonoka kudyiwa uye kushandiswa kwemashirasi emashizha anoenda pamwe nezviyo.
Paunotenga chingwa, zviyo kana pasta, verenga chirairo uye edza kutsvaga michina yakaitwa ne 100-pfufura yeupfu hwezviyo zvakakwana, dzimwe nguva vanogadzira vanoshandisa kaduku kaduku uye vanoti "yakagadzirwa nemafuta akazara."
Itaiwo chibage chakazara nechingwa chega chega, zvichida sechingwa, pasta kana zviyo. Zvose zvinokambaira zviyo zvinogona kushandiswa nechesi kana michero yekudya.
Calcium Sources
Calcium inokosha kumapfupa ane utano nemazino, pamwe chete iyo inobatsira mitsipa yako nemisumbu inoshanda zvakanaka. Calcium inobatsirawo pakujairika kwekuvhara ropa.
Zvokudya zvekudya ndezvokuenda kune boka rekudya re calcium. Misi, jisi, yogurt uye mukisi wakasviba vose vane calcium. Asi vanogonawo kuva akakwirira mumafuta, uye havasi vose vanogona kuzvidya. Kana zvakadaro, sarudzai calcium-rich foods izvo zvisiri zvekuita zvakadai semashizha emasikati magima.
Protein Sources
Mapuroteni anodikanwa pakuvaka nokuchengetedza mishonga uye nhengo. Kana vana vako vari kudya-nyama, vapei vakachekwa zvakakosha zvemombe uye nyama yenguruve; kana zvimwe chicken nehove dzakanaka mapuroteni emvura. Mazai nemichero yemisi inewo mapuroteni emhuka.
Iwe mwana haafaniri kudya nyama kuti uwane mapuroteni nokuti kune miti yakanaka yemiti zvakare. Miti yakadai seyese uye yakaoma maharage, lentils, nuts, nembeu ndiyo yose yakanaka yemapurotini, uye inowanikwawo mafuta ane utano. Nyora kushandiswa kweprotheni pamwe nechingwa chimwe nechimwe.
Rimwe shoma remakungu rinogadzira jira rakakura neapuro kana peari.
- Nzira Itsva Noutano Dzakashumira Chikuku
- Yakavhenekera Ovhiri-Yakagadzirwa Salmon Neyemiti
- Ita-Mberi Turkey Turkey Bean Chili
Zvokudya Zvoutano
Mvura ndiyo nguva dzose chisarudzo chakanaka nokuti hachina chero makoriki akawanda. Misi, michero, uye miriwo yemiriwo yakanaka chero bedzi vasina kuwedzera shuga (uye kunyange pasina shuga yakawedzerwa, ungafanira kutarisa makoriro).
Zvaunofanira Kudzivisa
Kana iwe uchifudza mwana wako zvokudya zvizhinji zvinovaka muviri, iye zvimwe angave asina chido chikuru chokudya zvisina kudya. Zvakanaka kupa mwana wako kurapwa ikozvino, asi zvakanakisisa kuti usanyanya kudya zvakanyanya kushandiswa (chika nuggets, kudya kwema pizza zvakasviba, kudya kwakasvibira), zvinwiwa zvinotapira, shuga, makeke, makiki, ice cream, uye zvinokonzera mafuta chips.
Kunobva:
Academy of Nutrition uye Diet. " > Ita Zvokudya Zvomwana Wako Simba Rangu Rakawanda." Yakabudiswa naJanuary 07, 2016