Kuperewera kwa zakudya m'nthaka iyi ya kukula kwakukulu kungakhale ndi zotsatira zowawa: kukula kochepa, fupa lapafupi, kutha msinkhu wa kutha msinkhu. Zakudya zazikulu mu ubwana ndi mapuloteni, chitsulo, calcium, vitamini C ndi zinc. Chifukwa cha maganizo ndi chikhalidwe, ana amakana miyambo komanso zizoloŵezi za banja zomwe anazipeza ali ana. Amakonza chakudya chawo, amadya kawirikawiri kunja kwa nyumba, nthawi zambiri chakudya chawo chimagwidwa, ndipo chimakhala chosasamala. Choyenera kukhala chakudya chabwino ndi choyenera muunyamata, phunzirani m'nkhani yonena za "Chakudya choyenera cha ana."
Malingaliro abwino
Zimakhala zovuta kupereka ndondomeko yoyenera yoyenera kwa ana onse kamodzi, chifukwa onse ndi osiyana. M'munsimu muli mfundo zambiri zomwe zingakuthandizeni kuti mukhale ndi moyo wathanzi.
- Zakudya. Ayenera kukhala 50 peresenti ya ndalama zamtundu uliwonse zomwe zimadya.
- Mapuloteni. Pafupifupi 15-20% ya kuchuluka kwa makilogalamu, tsiku loyamba tikukamba za zowonjezera za mapuloteni.
- Mafuta. Muyenera kukhala pafupifupi 30-35% ya kuchuluka kwa tsiku ndi tsiku zambiri, ayenera kuphatikizapo saturated, monounsaturated ndi polyunsaturated mafuta acid. Musaiwale kuti mwa kudya bwino mafuta, thupi limalandira zonse zamtengo wapatali zamagazi zofunika kuti apange mavitamini osiyanasiyana osungunuka.
- Mineral substances. Zamoyo zimakhala ndi kashiamu woyamba (1200 mg pa tsiku), chitsulo (2 mg pa tsiku kwa anyamata ndi 5 mg tsiku lililonse kwa atsikana atatha msambo) ndi zinki (12 mg pa tsiku kwa anyamata ndi 15 mg pa tsiku kwa atsikana ).
- Mavitamini. Ndikofunika kukwaniritsa zosowa za ana mu mavitamini A, D, folic acid, B12, B6, riboflavin, niacin ndi thiamine. Zomwe zimayambitsa mavitamini onsewa ndi zipatso ndi ndiwo zamasamba.
Zinsinsi za zakudya zoyenera kwa ana
Mankhwala othandiza minofuyi ali ndi mapuloteni ndipo ndi awiri mwa mitundu 7 yamagulu - mkaka ndi mkaka, komanso nyama, nsomba, mazira. Mkaka ndi mankhwala a mkaka: 650-850 ml kuphatikizapo gawo la tchizi (150-200 g) kamodzi pa tsiku. Nyama kapena nsomba: Kutumikira kwalemera 150-200 magalamu kamodzi patsiku. Mazira: kamodzi pa tsiku, 4 pa sabata. Ngati mazira amasintha nyama kapena nsomba, ayenera kudyedwa kawiri pa tsiku. Zopatsa mphamvu. Izi zimaphatikizapo mbewu monga ufa, ufa, ufa - mkate, pasta, pastries, mpunga, shuga. Onsewo ali olemera muzakudya. Gululi limaphatikizapo zinthu zambiri zomwe zimayenera kugwiritsidwa ntchito kwambiri (mkate, pasta, pastry, etc.), zopangidwa ndi ufa woyera, makamaka tirigu. Shuga ndi zotsekemera zina mu gulu ili sizinthu zofunikira komanso zofunika: izi zimatchedwa zoperewera zopanda kanthu. Ndikofunika kudya kawiri pa tsiku, osadya kwambiri, kudya shuga ndi chakudya (mbatata, mpunga, pasitala, mkate, etc.), makamaka pa kadzutsa. Zomwe zimayambitsa ntchito ya thupi zimaphatikizapo magwero ndi mavitamini - zimakhala ndi zida zambiri, komanso madzi. Ndikofunika kwambiri kudya zipatso ndi ndiwo zamasamba - zonse zofiira komanso zowonongeka. Ndibwino kuti mudye 1 kutumikira saladi patsiku komanso zipatso za 3-4. Kugwiritsa ntchito madzi kumakhala okwanira, pafupifupi 2 malita patsiku, ndi kumwa zakumwa zabwino - zochepa. Ndikofunika kufotokozera mwanayo kuti thupi lake ndi loyipa choledzeretsa.
Kudya tsiku ndi tsiku kwa mankhwala a magulu osiyanasiyana, akulimbikitsidwa ana
- 3-4 mavitamini a mkaka ndi mkaka;
- Magawo awiri a nyama, kapena nsomba, kapena mazira;
- 6-8 malonda a tirigu ndi nyemba;
- 2-4 zipatso za zipatso;
- 3-5 mavitamini;
- Mankhwala osakaniza a masamba ndi nyama, shuga ndi maswiti. Tsopano tikudziwa chomwe chiyenera kukhala chakudya chabwino komanso choyenera cha ana.