Vana vezera rekuchikoro vanoda kudya kwakakwana, mavhithamini akakurumbira uye kutsvaga zvinhu, izvo zvichabatsira muviri wavo kukura nekuramba uine utano. Pasi apa iwe uchawana ruzivo pamusoro pezvokudya zvine utano zvevana vechikoro zvakavakirwa.
Nguva dzose kudya
Vana vanoda zvokudya zvemazuva ose uye zvinopedza pakati pavo. Izvi zvinonyanya kukosha patinenge tichitaura nezvekudya kwakanaka kwevadzidzi vaduku. Kana panzvimbo iyo mwana akazoshandiswa "kubvisa" chimwe chinhu pakufamba, zvinogona kunge pasina kutaura pamusoro pekudya kwakakwana.
Zvakanaka vana pavanotanga zuva ravo nekudya kwekudya kwekudya zvinovaka muviri - somuenzaniso, mukaka nemaflakes, kuti vararame nemanheru ekuchikoro. Zvadaro - imwe mbiriso, 1-2 michero kana chidimbu chekeki ichavapa simba rinopfuura kuti vafare kana vasati vadya. Nguva yekudya iyo pachayo inofanira kuitwa seyakasiyana-siyana sezvinobvira.
Mitemo inokosha yehutano yekudya kwevana vechikoro inokurudzira vabereki izvi zvinotevera:
- 1-2 nguva pavhiki mwana ari kunyanya kudya hove;
- Rimwe kamwe pavhiki - nyama yakatsvuka (yakadai semombe);
- 1-2 nguva pavhiki mwana anofanira kudya michero kana zvakadai semidziyo yakasimwa;
- Pane mamwe mazuva, mwana anogona kupiwa nyama yakachena (somuenzaniso, huku) kana ndiro yakagadzirwa kubva pasta.
Ndapota cherechedza kuti iwe unogona kudzidziswa kudya kudya kwakagadzikana nekubatsira kwekudya kwekudya pamwe chete uye kudya kwemazuva ekupera kwevhiki, panguva yauchaunganidza patafura nemhuri yose.
Zvokudya zvinobva kumapoka ose ezvokudya
Kutaura nezvekudya kwakanaka kwevadzidzi, zvinofanira kuonekwa kuti vana vanoda kudya zvigadzirwa zvemapoka ezvokudya - kuti vawane zvinodiwa zvemuviri wavo. Regai tigare pamusoro peizvi zvakanyatsorondedzerwa.
Chingwa, zvimwe zviyo uye mbatata. Zvakanaka kuti vana vechikoro vanovimba neboka iri rezvokudya. Paunenge uchigadzira zvokudya, sarudza kufarira, kudya kunovaka muviri kunofunga kuti 2/3 yekuenzanisa kwevana vechikoro ichaumbwa nemiti yakagadzirwa kubva muupfu hwakadaro.
Zvibereko nemiriwo. Kuti vana vepachikoro vane utano hwakanaka, vakwegura vakwegura vanofanira kupa zvikamu 5 zvezvibereko zvezvibereko nemiriwo zuva rega rega.
Chimwe chikamu chingafungidzirwa:
- 1 michero yepakati-yakakura - somuenzaniso, bhanana, apuro, marangi;
- 2 michero mishoma (yakadai sepamu), 10-15 mazambiringa, cherries, maoriki;
- 1 chikamu chiduku che saladi kubva mumiriwo mutsva;
- 3 zvipukisi zvakakwana zvemiriwo yakabikwa - zvakadai semapurasi;
- 3 zvipukisi zvakakwana zvakabikwa zvinomera - zvakadai sehairi (kana mwana achidya zvakawanda, achiri kuverengwa seumwe anoshumira);
- 1 tablespoon yemichero yakaomeswa - yakadai semafuta akaomeswa kana akaomeswa apricots;
- 1 girasi rejusi rechisikigo (kana mwana anonwa zvakawanda, achiri kuverengwa seumwe anoshumira).
Misi uye zvigadzirwa zvemisi. Ipa vana zvinenge zvitatu zvinoshandiswa zvekutengesa marisi pazuva. Inogona kuva 1 purogiramu ye yogurt, 1 girasi yemukaka kana 1 chikamu chechesi chiyero chemasikati. Izvi zvinonyanya kukosha kune chikafu chinopa utano chevadzidzi vaduku. Zvigadzirwa zvekudya zvakaderera mafuta zvinowanzova nemafuta akafanana emakiriki uye imwechete mavitamine atinowana mukugadzirwa kwemafuta akawandisa. Zvisinei, hazvidikanwi kushandiswa kwemishonga yakakwana yemukaka yakagadzirirwa vana.
Nyama, hove uye zvimwe zvinogadzirwa. Nyama (kunyanya nyeredzi) uye hove ndiyo ndiyo yakanakisisa inowanikwa yesimbi. Zvisinei, marumusi (lentils, nyemba), mashizha mashizha mashizha uye akachera zviyo zvinogonawo kupa muviri wemuviri zvakakwana dare.
Nyove yehove - yakadai sardines, anchovies, mackerel, salmon - yakawanda kwazvo mu-Ω-3 fatty acids. Aya maAidhi anodiwa kuitira kushanda kwakakodzera kwemasimba, zvirwere zvepachiviri uye nemagetsi emwana. Mitemo yehutano kudya kwete vana vekuchikoro bedzi, asi vanawo zvavo, vanoti muvhiki vese vana vanoda kudya 2 servings yemafuta ane mafuta. Zvisinei, rega kupa mwana swordfish, nokuti ine zvakawanda zve mercury.
Fatty kana sukari foods. Iko-yakakora-mafuta kana shuga yakakwirira - yakadai sekeke, makiki, zvingwa zvekoleti, crisp - kupa mwana wechikoro simba rakawanda, asi anenge asina vitamini. Mune nhamba shomanana yevana, masukisi anogona kudyiwa, zvisinei, sechikamu chekudya kwakakwana, uye kwete sechinotsiva kudya kwepanyama, utano uye hutano.
Zvimwiwa zvinobatsira. Sokudya chakanakisisa, zvokudya zvinopa utano zvinopa mukaka nemvura kune vana vechikoro - sezvavasingadi kuparadza mazino avo. Mafuta ane high acidity uye ane huwandu huwandu hwemashuga (kunyange mumashizha chaiwo tinowana shuga chaiwo). Nokudaro, zviri nani kupa vana maiti pamwe chete nezvokudya-kana zvisina kudaro, zvinodiwa kuti uvanatsire nemvura.
Zvose zvinoshandiswa nemudzidzi zvinoshandiswa panguva yezuva zvinotarisana nemamiriro ekunze, basa remuviri uye zvekudya zvaanodya. Iyo pfungwa yakanaka kupa vana rimwe girasi remvura (mukaka kana jisi) pamwe nechingwa chimwe nechimwe, uye rimwe girazi - pakati pekudya. Ipai vana mvura zhinji panguva yekupisa uye munguva dzekuita basa rakawedzerwa.
Zvokudya zvinovaka zvevana vechikoro vaduku hazvibvumi kushandiswa kwezvinokonzera carbonated zvakadai se coke, ine caffeine. Kana vari vadzidzi vakwegura, rega kuvapa zvinwiwa zvinokonzerwa ne caffeine pavanenge vachidya, sezvo caffeine inodzivirira muviri kuti urege kutora simbi.