Kudya koyenera - kukula kwa ana

Ngati mwana sali bwino kusukulu, izi sizikutanthauza kuti mwanayo alibe nzeru. Izi zikhoza kukhala chisonyezero chakuti kudya kwa munthu wamng'ono sikukwanira zinthu zomwe zimathandiza kuti ubongo ukhale wabwino. Aliyense akudziwa kuti kudya ndi thanzi labwino la ana ndilolumikizana mwachindunji. Ubongo wa munthu, makamaka mwana, umatenga zakudya zambiri. Zakudyazi zimalowa m'thupi pokhapokha kupyolera mu zakudya zabwino. Ngati mumasamala za kukula kwathunthu kwa ana, musaiwale kuti mumadya zakudya zake zotsatirazi:

Salimoni.
Pofuna kudya zakudya zabwino, nsomba iyi ndi yabwino. Katunduyu ndi omega-3 mafuta acid. Zimalimbikitsa kukula kwa chidziwitso cha ubongo. Ana amakonda masangweji ndi nsomba yokazinga kapena masamba - nkhaka, phwetekere kapena tsamba la letesi.

Mazira.
Mazira amapezeka ndi choline. Zimapindulitsa pa chitukuko cha ana, makamaka, kumakumbukira kukumbukira. Mupangire mwana wa sukulu sangweji yamitundu yambiri yokhala ndi omelette ndi mkate wonse wa tirigu. Kapena mungothamanga dzira.

Nkhosa zonse.
Kudya zakudya zathanzi, kumakhala ndi shuga pang'ono. Njere yonseyi ili ndi shuga zambiri, zomwe zimayambitsa kuchuluka kwa shuga kulowa m'magazi. Ndipo monga tirigu wonse uli ndi gulu la vitamini B lolemera, lomwe limadyetsa dongosolo lamanjenje.

Oatmeal.
Oatmeal ndi mavitamini E ndi B, zinc ndi potassium. Mavitamini onsewa ndi zinthu zonse zimathandiza chitukuko cha nzeru. Ngati mwana wanu akukana kudya phala la oatmeal - lankhulani. Onjezerani pang'ono oatmeal kwa madzi, yogurt, zikondamoyo kapena syrniki.

Zipatso.
Mitengo yonse imakhala ndi antioxidant yomwe imaletsa khansa. Komanso, blueberries ndi strawberries zimakumbukira kukumbukira. Ndipo raspberries, mabulosi akuda, strawberries ndi strawberries ali ndi omega-3.

Nyemba.
Nandolo, nyemba, mphodza, nkhuku zili ndi mapuloteni, zakudya zamtundu, mavitamini, mavitamini ambiri ndi mchere. Mavitamini - gawo labwino kwambiri, ndi kuwonjezera saladi.

Zomera zamitundu yosiyanasiyana.
Kudyetsa kudya kumaphatikizapo kugwiritsa ntchito mitundu yambiri ya ndiwo zamasamba, odzala ndi antioxidants. Apatseni mwanayo zamasamba zowonongeka kapena zophika popatsa pasta, tirigu. Zikhoza kukhala tomato, biringanya, dzungu, sipinachi, kabichi, chimanga, tsabola wa ku Bulgaria.

Zakudya za mkaka.
Zili ndi mapuloteni ambiri ndi mavitamini a gulu B - chigawo cha kukula kwa minofu ya ubongo. Mkaka wa mkaka, kefir, mkaka wofuka, kirimu wowawasa kapena mkaka ndibwino kwambiri Kuwonjezera pa kadzutsa kathanzi.

Ng'ombe ya mafuta ochepa.
Nyama imalimbikitsa ubongo ndi chitsulo ndi zinki, zomwe zimathandiza kuti chidziwitso cha ubongo chikhale chonchi. Kuti muwone chitsulo chabwino, idyani nyama ndi zakudya zambiri za vitamini C.

Kumbukirani zakudya zabwino - kukula kwa ana, osati thupi, komanso maganizo.

Olga Stolyarova , makamaka pa malowa