Pomwe mwanayo abwera m'banja, makolo ayenera kuyang'ana vuto la zakudya ndi maso atsopano ndipo kuyambira pachiyambi amasonyeza chitsanzo, pang'onopang'ono amamulowetsa mwanayo momwe angadye bwino. Chakudya cha ana sizongoganizira zokhazokha, komanso vuto la zinthu zambiri zamaganizo, zachikhalidwe ndi zachikhalidwe.
1. Maziko a maziko - zakudya zosakaniza zosiyanasiyana. Zakudya zabwino zimaphatikizapo zinyama ndi masamba, zomwe zimadyedwa pang'onopang'ono, makamaka mu mawonekedwe osinthidwa. Pamene zakudya zosakaniza sizifunikira chakudya chapadera.
2. Kufanana mu zakudya sizothandiza. Chakudya chodyera, chakudya chambiri (mafuta ochuluka, mapuloteni), zakudya zamakono zomwe zimakhala zochepa m'thupi zimayambitsa kuchepa kwa thupi lofunika kwambiri (kufufuza zinthu, mavitamini, amino acid, mafuta acids). Kukonza zokonda zosangalatsa - zowawa, zamchere, zotsekemera, zotentha - zimapangitsa kuti anthu aziwona chakudya chofunika kwambiri ndipo amalephera kudya chakudya. Phunzitsani mwana wanu kuti adye gawo limodzi la mbale.
3. Zakudya zozizira komanso zotentha zimathandizana. Chakudya chamadzulo ndi chakudya chamadzulo, sikuti ndi chakudya chokha basi. Ndikofunika kukhala ndi mkaka, mkate wakuda, tchizi, mafuta, masangweji ndi nyama kapena nyama yophika patebulo, kupereka thupi ndi mapuloteni, calcium, phosphorous, mkuwa, mavitamini A, B, B1, B2, komanso ballast substances. Chakudya chamatope ndi mbatata ndi masamba kapena saladi ndi kachigawo kakang'ono ka nyama kapena nsomba kumalimbikitsa kuoneka kwa chitsulo, mapulotini, zinki, ayodini, mavitamini B1, B6, C ndi folic acid. Chakudya chamadzulo chachiwiri (chotukuka pamaso pa chakudya chamasana) ndi zipatso kapena chipatso cha zipatso zimapatsa thupi ndi vitamini C.
4. Ana si achikulire, makamaka tsiku la zakudya. Chakudyacho chiyenera kukhala chokonzekera ndikugwiritsidwa ntchito ndi zaka za ana. Izi zikutanthawuza: zokongoletsera zokometsera, zitsamba zatsopano zokhala ndi zokometsera mmalo mwa mchere wa tebulo, kutumikila okongola, osati kudzaza pamphepete ndi mbale. Chithunzi chachikulu cha chakudyacho chatsirizidwa ndi mkhalidwe wamtendere, wokondana ndi makhalidwe abwino. Mwanayo sayenera kukhala patebulo yekha. Yembekezerani iye pasadakhale ngati sakonda chakudya cham'mawa. Kupuma pang'ono pokhapokha atabwerera kusukulu kumawonjezera njala.
5. Aliyense ali ndi zosowa zake. Ma tebulo omwe ali ndi zakudya zopatsa zakudya amapereka zizindikiro zoposa zaka zosiyanasiyana. Koma izi sizikutanthauza kuti mwana aliyense ayenera kuziwona.
6. Kudya n'kosiyana. Zikuwoneka kuti ana samadya chakudya chofanana nthawi zonse - ndipo izi ndi zachilendo. Ngati mwana sakudya bwino masiku angapo, izi sizikutanthauza kuti sakwanitsa. Palibe chifukwa chomupangitsa kuti amukitse timadziti takudya kapena njira iliyonse yobwezera. Komano, mwana amene wangoyamba kumene, amakhala wamkulu kuposa momwe amachitira, sangakhale mwamsanga nthawi yomweyo. Pogwiritsa ntchito chakudya chambiri, nkofunika kugwirizanitsa funso ili ndi dokotala wa mwanayo kuti asatengere zakudya zopanda thanzi za mwanayo.
7. Madzi ndiwo chinthu chofunika kwambiri cha zakudya. Mwana wamng'ono, chovuta kwambiri ndi kusowa kwa madzi m'thupi. Masiku otentha, pa masewera kapena masewera, kufunikira kwa ana a thanzi labwino m'madzi kumawonjezeka kawiri. Kuzimitsa kwabwino kwa ludzu ndi madzi abwino amwa, madzi amchere (ang'onoang'ono - popanda carbon dioxide), tiyi zotsamba zosakaniza ndi zipatso. Manyowa a chipatso chachilengedwe kuti azimva ludzu ayenera kuchepetsedwa pafupifupi 1: 1. Mavitamini obiriwira omwe ali ndi zakudya zosiyanasiyana zosakaniza sizifunika. Kumwa ndi timadziti tam'madzi, timadzi tokoma, pops, colas, malt (nonalcoholic) mowa wokhala ndi ludzu sali woyenera - chifukwa cha shuga kwambiri.
8. Mkaka ndizofunika kwambiri pa chakudya cha ana. Mkaka ndi mkaka zimapereka thupi la ana okwanira ndi calcium, phosphorous, mapuloteni ndi mavitamini (A, B1, B2). Ndi bwino kudya pasteurized mkaka wonse ndi mafuta 3.5%. Mu mkaka wa mafuta ochepa (1.5%) komanso mavitamini okhwima, komanso mavitamini oyenera, mavitamini (A, D) alibe. Zakudya zamakono zokonzeka nthawi zambiri zimakhala ndi shuga wambiri. Choncho, ndi bwino kuti muwakonzekere nokha. Gulani yogudula wosakwanira popanda mkaka wonse kapena mkaka wosakanizika ndikungosakaniza mwatsopano zipatso zosweka. Puddings kuphika ndi shuga pang'ono. Ngati mwanayo amakana mkaka, calcium imamupatsa tchizi komanso tchizi. Zoona, tchizi ali ndi mbali yolakwika: mchere wambiri.
9. Nyama - moyenera, koma nthawi zonse. Nyama ili ndi puloteni yamtengo wapatali ndi chitsulo chabwino. M'mamasamba ndi tirigu, chitsulo sichingakopeke mosavuta. Mbali zazikulu za nyama ndizosafunika. Kakang'ono ka chiwindi cha chiwindi kuchokera ku nkhumba kapena chiwindi cha chiwindi chimapangitsa kuti thupi la mwana liperekedwe ndi chitsulo, ndipo wodwala nkhumba - vitamini B1 wotsamira. Mu zakudya zopewera ana zomwe zimakhala ndi mafuta ambiri. Nyama sayenera kukhala yokazinga - zakudya zokazinga ndizovulaza thanzi. Kwa ana ang'onoang'ono, sankhani chinthu chomwe sulky (mwachitsanzo, nyama yodulidwa).
10. Nsomba za m'nyanja ndizofunikira kwambiri za ayodini. Nsomba iyi, makamaka salimoni, cod ndi haddock, ndi chakudya chofunikira chomwe chimapereka thupi ndi ayodini. Mchere wothirira mafuta amatha kupatsanso ayodini. Komabe, mcherewo uyenera kuperekedwa pang'ono - mfundo!
11. Mtundu wa mafuta "obisika", mwachitsanzo, mu soseji, ufa wokazinga, mikate, bisakiti ndi chokoleti nthawi zambiri zimakhala zovuta kwambiri ponena za thupi la zakudya. Choncho, chakudya choterocho chiyenera kukhala chochepa kwambiri. Chinthucho ndi, ndi mafuta a mtundu wanji. Mafuta "owoneka" amtengo wapatali - mafuta, mafuta a masamba (makamaka maolivi).
12. Mkate wofiira ndi tirigu ndizothandiza osati kokha m'magawo. Mafuta okoma bwino, wowuma, mkate woyera, kupatula chakudya, pafupifupi alibe zakudya zamchere. Mosiyana ndi iwo, mkate wathanzi, mkate wambiri, mkate wouma wouma, oat flakes ndi tirigu, kuphatikizapo chakudya, mchere wochuluka, kufufuza zinthu, mavitamini ndi ballast zinthu kuchokera ku chipolopolo cha kachirombo ka mbewu. Malangizo: perekani zokonda za imvi, nthawi zambiri amasintha mkate, kuphika ufa wambirimbiri, muzikonzekera muesli, chifukwa malingaliro opangidwa ali ndi shuga ambiri.
13. Mbatata imayenera kuyang'anitsitsa. Malingana ndi zinthu zofunika kwambiri, ndi zofunika kwambiri kuposa mpunga ndi pasta. Ngati n'kotheka, gwiritsani ntchito mbatata yatsopano, tsambulani mkaka ndi mkaka ndikuwonjezera batala. Frys, chips, ndi zina zotero. muli ndi Ir. Perekani mbatata maulendo 5-6 pa sabata, mpunga kapena pasitala 1-2 nthawi yambiri mpunga, mpunga wochuluka ndi pasitala wochokera ku wholemeal uli ndi zakudya zamtengo wapatali kusiyana ndi zakudya zopangidwa bwino (mpunga wa mpunga, pasta wa ufa wabwino, ndi zina zotero)
14. Zamasamba ndi zipatso zimakhala zolemera kwambiri m'magulu osakanikirana. Ngati simungathe kupeza masamba atsopano, ndi bwino kugwiritsa ntchito zakudya zowonongeka (ngati zingatheke popanda nyengo). Sungani masamba mosalekeza. Musamadzicheke kapena kuwaphika kwa nthawi yayitali (imathamangiranso), nthawi zonse mupereke kwa anawo mawonekedwe awo obiriwira. Kwa ana aang'ono, ndiwo zamasamba zabwino (kaloti, kohlrabi, kolifulawa, fennel, broccoli). Kabichi ndi nyemba zimakhala ndi zakudya zamtengo wapatali, koma, mwatsoka, zimakhala zovuta kukumba. Ngati mwanayo akukana nthawi ndi nthawi, muyenera kusamalira mbatata ndi zipatso zokwanira. Zipatso ndi bwino kupereka mwatsopano - muzakudya zopangidwa ndi zamzitini komanso shuga wambiri. Mitundu yosiyanasiyana komanso yosankha makamaka zipatso ndi ndiwo zamasamba zimapereka chakudya chabwino.
15. Maswiti - moyenera komanso pa nthawi yoyenera. Ana ambiri amamvetsera zokoma. Koma ngati atengeka kwambiri, n'zosavuta kupeza malo ochepa, kunenepa kwambiri, chakudya chimakhala chosasamala. Choncho, m'pofunika kupewa kumwa mowa kwambiri kuchokera kubadwa. Shuga ambiri amabisala muzakonzedwa bwino, zokometsera, zakumwa, confectionery, ayisikilimu ndi zina zambiri. Musapereke chakudya chokoma pakati pa chakudya chachikulu. Ngakhale mutapereka, pang'ono komanso mutadya. Honey, shuga wachikasu, shuga wa nzimbe, ndi zina zotero. Kuchokera ku chikhalidwe cha zakudya zopanda thanzi mulibe ubwino pa shuga wamba.
Ana kuyambira adakali aang'ono ayenera kuphunzira chizoloŵezi cha zakudya zoyenera, zomwe zikutanthauza zakudya zitatu zofunika. Kamodzi pa tsiku - chakudya chamasana - payenera kukhala chakudya chowotcha. Kwa kadzutsa ndi chakudya chamadzulo idyani chakudya ndi mkate. Kuwonjezera pa zakudya zitatu izi, zakudya zina ziwiri - kusukulu kwa kadzutsa ndi chakudya chamasana ndi zipatso kuphatikizapo.
Zakudya zoyenera zimachepetsa mpata wolemera kwambiri, matenda a shuga, m'mimba komanso matenda oopsa. Pamene mukukula, chakudya chingakhale chosiyana, koma chiyenera kukhala chibwana. Ana ayenera kumwa mokwanira, zakumwa zakumwa zochepa: madzi a mchere, zipatso zosapangidwira ndi tizilombo zamadzi, timadziti timadzi timadzi timadzi timadzi timene timakhala ndi madzi okwanira 1: 2.