Kugadzirira kudya kwemangwanani kwakanaka, kwakadzikama uye kunonakidza kwevana mangwanani ega ega kunogona kuve kwakaoma, kunyanya kana Nguva iri kupera uye tsika yechikoro haigoni kumirira. Zvisinei, kudya kwekutanga kwezuva kunokosha kuti vaduku vatange nesimba, kuseka kwakanaka uye kuisa pfungwa kunodiwa kutarisana nechikoro kana kukoreji. Pamusoro pezvo, kune akasiyana siyana akareruka uye anokurumidza kudya kwemangwanani evana ayo asingangopi zvinovaka muviri asi zvakare anokwezva mazamu avo.
Chinokosha chiri mukurongeka uye kusarudza chikafu chemhando, zvitsva uye zvakasikwa, izvo zvinopa simba uye zvokudya zvakakosha pakukura kwavo nekukura. Tinokuratidza kuti ungabatanidza sei Zvine mwero, zvinofadza uye zvinokurumidza kudya kwemangwanani kwevana, nemazano uye mabikirwo ezvese zvinonaka uye mazera, pamwe nezano rekudya rinotsigirwa navana chiremba uye nyanzvi.
Sei kudya kwemangwanani kuchikosha kwazvo kuvana?
Kudya kwemangwanani ndiko kudya kunoputsa usiku nekutsanya uye inopa vana simba nezvokudya zvavanoda kuti vatange zuvaZvidzidzo zvakasiyana-siyana uye masangano, akadai seSpanish Association of Pediatrics, anoyeuchidza vana kuti vanofanira kuvhara pakati pe20% ne25% yezvinodiwa zvezuva nezuva zve caloric, sezvo kushanda kwavo kwepanyama uye kwepfungwa kunoenderana neizvi. Kudya kwemangwanani kwakakodzera kunobatsira kuchengetedza yakagadzikana mazinga eglucose, inodzivirira kudonha kwesimba, uye inosimudzira kuisa pfungwa, ndangariro, uye manzwiro akanaka..
Pane zvakasiyana, Kusvetuka kana kuregeredza kudya kwemangwanani kunogona kukonzera kuneta, kusatarisisa, uye kusaita zvakanaka muzvidzidzo.Uyezve, vana vasingadye kudya kwemangwanani kwakadzikama vanowanzokwevera kune zvokudya zvakagadziriswa kana shuga pakati pemangwanani, izvo zvinogona kukanganisa hutano hwavo hwenguva refu.
Chii chinofanira kuva chikafu chemangwanani chine utano kuvana?
Usati wafunga nezve mabikirwo ekukurumidza, ipfungwa yakanaka kunzwisisa chimiro chekudya kwemangwanani kwevana vane hutano, sekureva kwevana vezvekudya uye vezvekudya:
- Zvigadzirwa zvemukaka: mukaka, yogurt yakasikwa kana kefir, kupa calcium, mapuroteni uye kukurudzira kukura kwemapfupa.
- Mbeu dzese: Chingwa chezviyo chose, oat flakes, quinoa yakakangwa, kana zviyo zvinosanganiswa zvisina shuga yakawedzerwa, kupa makabhohaidhiretsi akaomarara uye faibha.
- Chibereko chitsva: zviri nani muzvidimbu kupfuura mujusi, kuwedzera fiber, mavitamini, minerals uye antioxidants.
- Hutano mafuta: mafuta omuorivhi, avocado, nzungu dzakapwanyika kana shuga-isina peanut butter, yakakosha pakukura kwehuropi.
- Quality protein: zai, ham yakabikwa kana yakawedzera mhando turkey, tuna, nyowani chizi kana kunyange hummus.
Dzivisa makeke akagayiwa, makeke ane shuga, zviyo zvakanatswa, uye zvinwiwa zvine shuga zvakanyanya sezvinobvira.Izvi zvingasarudzwa, kunyange zvakakurumidza, kushaya zvokudya zvinovaka muviri, uye shuga yavo yakawandisa inogona kukonzera kukurumidza kuwedzera simba uye kuparara, pamwe chete nekubatsira kumatambudziko ehutano hwepakati uye kwenguva refu.
Mazano ekugadzirira kudya kwemangwanani kuri nyore uye nekukurumidza kwevana
- Ronga svondo: Ronga kudya kwemangwanani kwakasiyana kuti udzivise maitiro uye uve nechokwadi chekuti unosanganisira mapoka ese ezvekudya.
- Siya chikamu chekudya kwako kwemangwanani chakagadzirira manheru apfuura: michero yakagezwa uye yakachekwa, musanganiswa wezviyo uye nzungu, mazai akabikwa, makeke emumba muhari, kana makiki ane utano anogadzirwa pakupera kwevhiki.
- Batanidza vana pakusarudza nekugadzirira: Nenzira iyi iwe unovakurudzira kuti vaedze zvikafu zvitsva uye kunakidzwa nekuita.
Mazano anokurumidza uye ane hutano emangwanani uye mabikirwo evana
Kutevera iwe uchawana zviri nyore, zvine mwero uye zvinonaka zvikumbiro kwekudya kwemangwanani kwevana kwakazara, kwakapfuma kwakaringana chero mangwanani akabatikana. Uye zvese zvakagadzirira mune isingasviki maminetsi gumi!
- Bowl yeyogati yechisikigo ine michero uye granola yekumba: Sanganisa isina kunyoroveswa yoghurt yakasikwa, zvidimbu zvemuchero wemwaka (bhanana, apuro, sitirobheni, kiwi, nezvimwewo), uye chipunu chegranola kana oat flakes. Iwe unogona kuwedzera nzungu dzakapwanyika kana pasina njodzi yekudzipwa.
- Wheat toast neavocado nematomatisi: Isa avocado pachingwa chegorosi uye pamusoro nematehwe ematomatisi. Pamusoro nekudonha kwemafuta emuorivhi ekuwedzera.
- Banana uye oat smoothie: Geza bhanana rakaibva ne300 ml yemukaka kana chinwiwa chezvirimwa, chipunu cheoatmeal kana hupfu, nesinamoni shoma. Kana iwe uchida, iwe unogona kuwedzera teaspoon yehuchi nokuda kwechisikigo chinotapira.
- Wheat Pancakes: Rova zai nemaspuni matatu eupfu hwegorosi kana oatmeal nehafu yebhanana. Bika mupani isingasviki. Rongedza nemichero, nzungu, kana cocoa shoma shoma.
Ndezvipi zvokudya zvaunofanira kudzivisa pakudya kwemangwanani kwevana?
Zvakajairika kuwira mumuedzo wekutendeukira kune zvigadzirwa zvekupedzisira-zvakagadzirwa kuti zvive nyore kana kumhanya, asi nyanzvi zhinji dzinobvumirana: Mapake emuindasitiri, makuki ane shuga uye zviyo zvekutengesa zvevana zvinowanzove neshuga yakawanda, mafuta asina hutano uye zvishoma zvinovaka muviri.Sarudzo idzi dzinogona kukanganisa hutano hwemetabolism yevana uye kukanganisa kukura kwavo mune ramangwana uye madyiro.
Hazvikurudzirwiwo kupa majusi akaputirwa, maindasitiri ecocoa poda (iyo inogona kuva neshuga inosvika makumi masere neshanu muzana), zvinwiwa zvinyoro, kana mukaka wekutengesa. Pane kudaro, mvura, mukaka, yogati yepanyama, kana michero yakagadzirwa kumba uye mukaka smoothies zviri nani.
Zvokudya zvemangwanani zvevana vasina nzara mangwanani
Havasi vadiki vese vanomuka vaine nzara. Kana mwana wako asina chido chekudya paanomuka, Usamumanikidza kudya kudya kwemangwanani panguva iyoyoIwe unogona kutanga nechimwe chinhu chakareruka segirazi remukaka, smoothie, kana michero yakagurwa, uye wozotakura chikafu chine utano pakati pemangwanani-mangwanani: sandwich yechingwa chakazara-gorosi, michero, ndiro duku ye yogurt ine shuga-isina zviyo ... Tsika yekudya kudya kwemangwanani ine utano inogona kusimbiswa zvishoma nezvishoma uye pasina kumanikidzwa.
Mabhenefiti ekusiyana uye kuronga mukudya kwemangwanani kwevana
Kupedza maminetsi mashoma semhuri pakudya kwekutanga kwezuva, kunyange nekudya kwemangwanani kuri nyore, kunosimudzira kubatana, kukurukurirana, uye kutangwa kwemaitiro ane hutano. Kusanganisira kusiyana-siyana uye kugadzira mumharidzo kunoita kuti vana vanyanye kugashira pakuedza zvitsva zvinonaka uye zvekudya..
Kuronga kusanganiswa kwekudya kwemangwanani nguva isati yasvika kunokudzivirira kuti usasvike kune chinhu chimwe chete chekare, kunobatsira kuenzanisa kudya kwako kwekudya kwevhiki rose, uye kuderedza kushungurudzika kwemangwanani. Kubatanidza vana vako mukusarudza kudya kwemangwanani uye kuvabvumira kuti vabatsire nemabasa ari nyore, akadai sokupepeta chimedu chomuchero kana kuronga zvokubikisa, kunosimbisa kuzvimirira kwavo uye kufarira kudya kunovaka muviri.
Kumwe kusanganiswa kwekukurumidza kwekudya kwemangwanani kwevana
Kuti ugare uine mazano matsva pedyo, heino iwe Kurumidza, kuenzanisa kusanganiswa kwakakodzera kuenda kuchikoro kana kudyira kumba:
- Yoghurt yakasikwa nemusanganiswa wenzungu dzakachekwa uye muchero wemwaka
- Wheat toast kana sandwich ine chizi nyowani, avocado nematomatisi
- Mukombe wemukaka necocoa yakachena uye zviyo zvezviyo, zvichiperekedzwa nemamandarin
- Hummus uye flaxseed toast nendiro yemastrawberries matsva
Zvinhu zvinofanirwa kutariswa zvinoenderana nezera
Vana vadiki vanofanirwa kutariswa zvakanyanya nekuda kwengozi yekukachidzwa. Zvibereko zvidiki zvakaita semazambiringa, nzungu dzakakwana kana zvidimbu zvakaoma zvinofanira kudziviswa kana kuratidzwa zvakachekwa zvakanaka. (kunyanya kusvika pazera 5). Gara uchigadzirisa magadzirirwo uye kucheka kunoenderana nezera nekukura kwemwana, uye bvunza chiremba wevana vako kana uine chero mibvunzo.
Basa revabereki: muenzaniso uye maitiro
Nzira yakanakisisa yekugadzira tsika ndeyekutungamirira nemuenzaniso.Kana vabereki vakadya kudya kwemangwanani kwakanaka uye kwakasununguka, zvichava nyore kuti vana vavo vatevedzere muenzaniso wavo. Tora maminetsi mashoma ekugara navo pasi, taura, govana, uye unakirwe nguva iyoyo usati watanga zuva.
Nemazano aya uye mazano, kugadzirira kudya kwemangwanani kwakapfava, kukurumidza, uye kune hutano kuvana vako kuchava nyore, kusimudzira kudya kwakadzikama uye kunonakidza mangwanani ega ega.