Musaiwale komanso za zakudya (chakudya chambiri chofunika kwambiri chiyenera kuperekedwa m'mawa) ndi zakudya zopangira zakudya. Mabuku, omwe angagwiritsidwe ntchito popanga zakudya za ana, amafalitsidwa zambiri, kotero kuti makolo alibe vuto ndi izi.
Tidzachiritsidwa?
Zizindikiro zachipatala ndizo chiopsezo cha chitukuko chazovuta, zomwe tazitchula pamwambapa. Ngati vutoli ndi lokhalitsa, ndiye kuti makolo ayenera kukumbukira kuti palibe anthu abwino, ndipo palibe "thupi labwino." Choncho, sikungakhale bwino kumanga maofesi mwa iwo okha komanso mwa mwana, kusintha maonekedwe a mwanayo pamtundu uliwonse. Zingakhale zoipa chifukwa cha thanzi la mwanayo, komanso psyche yake. Ndibwino kuti mukhale ndi miyambo yathanzi labwino - mwachitsanzo, masewero olimbitsa thupi tsiku ndi tsiku, "skiing" kumapeto kwa sabata, kuyenda.
Timakula bwino
Imodzi mwa ntchito zovuta kwambiri pochita kulemera ndiko kusintha miyambo yoyenera kudya. Koma ziyenera kuchitika. Panthawiyi, mavuto ambiri omwe ali ndi chakudya omwe sanagonepo ali mwana. Ndipo mayi wina, akubweretsa mwana kukaonana ndi dokotala, akufunsa kuti: "Muuzeni kuti simungadye masoseji ndi pasitala, pizza ndi masangweji, ndi zina zotero." Ndikhululukireni amayi anga okondedwa, ndipo mumamuphunzitsa "zakudya zabwino" ?! Mwana yemwe akufuna kwenikweni kulemera kwake amapeza zovuta kukana mbale yomwe imamukonda ndi kulemekezedwa ndi banja lonse. Kotero, ngati mwanayo akutsutsana ndi mankhwala, ndiye kuti ena a m'banja, sayenera kuphikidwa kapena kugulidwa. Onse moona! Ndipo musadzipangire nokha ndi lingaliro lakuti mwa kupereka lingaliro lakuti: "Chitani momwe akuluakulu akuuzani (koma osati momwe amachitira okha)!", Mudzazoloŵera kuti zakudyazo sizolondola - kulamulira sizomwe mukugwirizana nawo. mu chakudya, ndiye chipiliro ndi chipiriro ndizofunika kwa mamembala onse a banja, ndipo ndi zofunika kwa amayi ndi abambo ena kuti aphunzire kudziyika okha malire ndi kunena "ayi."
Akuluakulu amayenera kukumbukira nthawi zonse mwanayo kuti ali ndi malamulo ena m'banja lawo omwe makolo ndi ana amawona. Tiyenera kuphunzira kuyankha mwachidwi zomwe mwanayo amachita (musaiwale kutamanda kapena, kutsutsana, kutsutsa), ndi nthawi zonse, osati kuchokera kumlandu kupita ku mlandu.
Ngakhalenso ngati nthawiyi inali yosangalatsa kwambiri ya banja, muyenera kuchereza maulendo, maresitilanti komanso malo odyera kudya. Chifukwa n'zosatheka kuyendetsa zokonza mbale, njira yokophika ndi voliyumu ya magawo.
Ndikofunika kuthetsa "chiwonongeko" kuchokera kwa agogo aamuna achikondi, omwe, monga akulamulira, zikuwoneka kuti mdzukulu kapena mdzukulu akusowa zakudya.
Pofuna kuchepetsa kulemera, ana ochokera ku zaka zapakati pa 3-4 amalembedwa mankhwala ochizira, omwe amachititsa kuchepetsa mphamvu ya chakudya (mwa njira, sizingatheke kwa ana osakwana zaka zitatu). M'zaka zitatu zoyambirira za moyo, kudya kwa zinyenyeswazi nthawi zambiri kumakhala kutali ndi thupi labwino (overestimated), koma patapita zaka zitatu, makanda amayamba kukula, ndikulowa mu mawonekedwe abwino. Zakudya za caloric zomwe zimadya zakudyazi zafupika chifukwa cha zakudya ndi mafuta a nyama, koma mapuloteni omwe ali mmenemo ayenera kukhala oyenera.
Malamulo oyambirira a zakudya
Chokhoza, ndi chimene sichidyanso, kuti muchepetse thupi, monga lamulo, aliyense amadziwa. Simungathe - maswiti aliwonse, zakudya zamtundu, mafuta, ufa. "Zosangalatsa" zoterozo ndi bwino kuti musagule konse. Komabe, sipangakhale chakudya chokwanira kwa banja lonse - kwa mwanayo ziyenera kuchitidwa mosiyana Pangani calorie zomwe chakudya cha mwana wanu amadya ndikuchifanizira ndi chizolowezi, kenaka musinthe mndandanda wa ana. , koma osati mopweteka kwambiri, ndipo ndi kosavuta kuti mwana ayambe kudya zakudya zatsopano kwa nthawi yayitali, zomwe ziri zofunika kwambiri kuchipatala. Tsopano tiyeni tiganizire zolakwika zomwe makolo amapanga potanthauzira zinyenyeswazi kukhala "zakudya".
Mwachitsanzo, malangizowo ambiri amatayika: kumwa madzi ambiri, bwino mwatsopano, idyani zipatso zambiri.
Cholakwika! Ana, ndithudi, amasangalala kutsatira malamulowa. Komabe, okoma - ndipo amaloledwa! Choncho, zimatuluka: timadziti - malita, zipatso - kilogalamu. Apanso pogula chakudya choyenera. Ngati muwerengera kalori ya "zakudya" zoterezi, mudzapeza chakudya kwa iwo amene akufuna kuchira, chifukwa mu 1 lita imodzi ya madzi a calories, monga barolo ya chokoleti, palinso makilogalamu ambiri mu madzi okoma soda, koma pali mafuta ochepa omwe amapezeka ndi shuga olowa m'malo, Iwo ndi osafunika kugwiritsa ntchito kwa ana ochepera zaka 7. Ndipo pambuyo - kawirikawiri, bwino.
Komanso, ngati titsatira malangizo omwe amavomereza, amalingalira kuti azitengera mafuta a nyama ndi mafuta a masamba. Makolo, mosakayikira, musinthe, mwachitsanzo, mayonesi mu saladi ya mafuta a masamba. Kachilinso kulakwitsa. Mayonesi, ndithudi, ndi zofunika, koma masamba a masamba ali ndi zakudya zambiri monga mayonesi. Choncho, mukhoza kudzaza saladi ndi mafuta ochepa zonona. Kapena msuzi wina wotsika kwambiri, omwe maphikidwe angapezeke kwambiri.
Makolo ena amasankha shuga m'magulu a ana ndi fructose. Gulani maswiti ndi maswiti ena pa fructose, sorbitol. Kulakwitsa kachiwiri! Fructose ndi sorbitol ndi zakudya zapamwamba kwambiri, osati otsika kwa shuga. Ubwino wawo ndikuti iwo safuna insulini kuti ayambe kuganizira, kotero kuti katundu pa pansalu si wolimba kwambiri. Koma kwa ana omwe amafuna kulemera, iwo alibe pake.
Ndi chiyani chinanso chimene timakonda kuchita nawo? Mbewu! Poyamba - chakudya chopanda phindu. Koma, mwatsoka, ichi ndi chinyengo. Yang'anirani kalori yokhudzana ndi mankhwalawa ndi kuyerekezera ndi chokoleti yomweyo. Tsoka, pali kusiyana kulikonse, ndipo mbewu zimadyedwa, monga lamulo, mochuluka.
Mkhalidwe ukulamulidwa
Monga chodyera cha ana ndi ntchito yosawerengeka, makolo ayenera kuphunzira kuwerengera chakudya chawo, ndipo izi sizili zovuta nkomwe. Pezani chitsogozo mu bukhu losungiramo mabuku (kapena kukulitsa pa intaneti) kwa zakudya zamakono ndi zakudya.
Mudzafunika makompyuta apanyumba. Onetsetsani magawo ndi kuziwerengera powerenga. Zakudya zambiri zosavuta zikhoza kuwerengedwa. Mwachitsanzo, pasitala yophika - kuyeza, ndiye kuyeza mafuta, kuiika pasitala ndikupeza mtengo wa caloric wa mbale. Zothandiza kwambiri m'mabuku amenewa ndi magazini, momwe zakudya zamakono zogwiritsira ntchito caloriki zakhala zikuwerengedwa kale. Chiwerengero cha makilogalamu omwe mwana angalandire akhoza kuwerengedwa pogwiritsa ntchito njirayi: 1000 kcal + N (N - zaka).
Anyamata angathe kuwonjezera zotsatira zina 10%. Ngati mwana nthawi zonse amachita masewera kapena kuvina, chiwerengero cha kalori chiyenera kukhala chachikulu kuposa chikhalidwe, koma izi zatsimikiziridwa kale payekha.
Wokongola kwambiri - kusambira padziwe, atakwera njinga, wothamanga. Ngati izi sizikupezeka, ndiye ngakhale zochita masewera olimbitsa thupi tsiku limodzi, kuthamanga kapena kuphunzitsidwa ndi chingwe kumathandiza. Pansi ndi chemistry!