Chakudya choyenera kwa ana ndi achinyamata

Kusakaniza wathanzi kwa zakudya zoyenera makamaka kumaphatikizapo kupanga zakudya za nyama ndi zomera. Kupanga mphamvu zopanga mphamvu kumapangidwa ndi chakudya (50-55 peresenti) monga mbewu, ndiwo zamasamba, mbatata ndi zipatso.

Chakudya choyenera monga wopereka mphamvu kwa ana ndi achinyamata

Mafuta pang'ono okha (oposa 30 peresenti) kuchokera ku mafuta a mafuta ndi mafuta ndi mapuloteni a nyama ndi masamba (10-15 peresenti) ndizofunikira.

Amayi ndi mwana amasangalala kugula zinthu
Chakudya choyenera monga wopereka mphamvu kwa ana ndi achinyamata

Ngati chiwerengero cha chilengedwe chikukwaniritsidwa pano, mwanayo akusamalidwa bwino ndipo safuna mankhwala enaake.

Momwe mungazindikire kusowa kwa zakudya m'thupi?
Kodi mwana amadya limodzi, monga mkaka wambiri, wopanda mkaka, nyama yambiri, ndi maswiti ndi zakudya zowonjezera kapena maswiti ambiri, ndiye kuti alibe mafuta, amachititsa kuti mavitamini asinthe.
Ngati nthawi zambiri zimakhala zokoma, mwachitsanzo, mchere, wokoma, wowawasa, izi zimapweteketsa chikhalidwe chachisomo. Choncho, ndikofunika kuti ana adzidya zakudya zopanda chakudya.

Kodi mumadya kangati komanso kuchuluka kwa chakudya choyenera?

Zakudya zabwino ndi zabwino zimatsimikizira 3-5 chakudya nthawi zonse. Chakudya chimodzi chofewa chiyenera kuphatikizidwa. Eya, mimba imamva pamene njala siimabweranso.

Monga chotupitsa, mukhoza kusangalala ndi zipatso ndi ndiwo zamasamba, mkate kapena zakudya. Kudya chakudya chofunda, mbatata, bulala, masamba kapena saladi. Momwemo perekani nsomba zazing'ono ndi zophika nyama. Monga zakumwa, madzi, zipatso ndi tiyi ndi zotsika mtengo. Kusuta shuga kuyenera kupewa, monga madzi a zipatso omwe ali ndi shuga okhudzana ndi 10 peresenti.

Mkaka uli ndi zinthu zosiyanasiyana zofunika. Monga calcium, phosphorous, mapuloteni, zinki, ayodini ndi vitamini B2 ndi B1, zomwe ndi zofunika kwambiri pa kukula. Ngati mkaka uli ndi mkaka, funsani munthu wathanzi.

Chakudya chabwino kwa ana chiyenera kukhala cholingalira
Vitamini kwa ana

Kudya ndi nkhani ya chirengedwe

Kawirikawiri akuluakulu amayeza chakudya cha mwana wawo monga momwe amadyera. Choncho, chisamaliro chiyenera kutengedwa kuti musapatse magawo aakulu a ana.

Thupi limapeza zomwe likufunikira. Ndi zachilendo kuti ana sayenera kudya zomwezo tsiku ndi tsiku. Malingana ndi msinkhu, mtundu wa thupi, thupi ndi zochitika, thupi liyenera kusintha payekha.

Ana ochepetsetsa ndi ochepa angakhale ndi nyama ndi mafuta ambiri, koma m'malo mwake amafunikira chakudya chochepa, monga momwe thupi lawo limayendera. Zakudya zophika zowonjezera zowonjezera zimaperekedwa bwino kwambiri patsiku lonse.

Malamulo angalimbikitse zosangalatsa

Zikondwerero zochepa zosavuta ndizofunikira kuti mimba yanu ikhale yabwino. Chifukwa chimbudzi choyamba chimayambitsa kuluma koyamba. Pofuna kudya timasowa nthawi zonse ndikupuma. Choncho, kanthawi kochepa musanafike komanso mutatha kudya. Zosokoneza monga ma wailesi, TV, kuwerenga kapena zokondweretsa ziyenera kupeŵedwa. Ndipo monga ndi zazikuluzikulu: "Diso limadya nanu."

Zowonjezera zokoma zimaloledwa

Zomwe amakonda kukoma ndizosavuta, chifukwa ngakhale mkaka wa amayi umakonda zokoma.

Zakudya zabwino zimathandizanso pang'ono
Kukoma mumching osakhumudwa

Maswiti okwanira kuletsedwa kungakhale kovuta kuumiriza. Ngakhalenso Pyramidya ya Chakudya yapereka malo pansi pa mutu wakuti "Extras", gulu la zakudya zolekerera.

Sweets sichiletsedwa. Komabe, Research Institute for Child Nutrition (FKE) ikukulimbikitsani kuti musatenge zoposa 10 peresenti ya mphamvu ya tsiku ndi tsiku yowonjezera ngati "zoonjezera". Mwachitsanzo, kwa ana a zaka za 7-9, awa ali pafupi 180 kcal kapena pafupifupi 45 magalamu a shuga kapena 20 magalamu a mafuta.

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