Muchikamu chechitatu chinhambwe chekukura kwevana munguva yemberi uye kukura kwayo kunowedzera, izvo zvinoita kuti zvidikanwi zvidimbu nezvekudya kwevakadzi.
Kubudirira kwehuropi, maonero uye purogiramu yenheyo yenheyo yomwana inokurudzirwa nemafuta acids e omega-3 complex. Iye zvino mwana ari kukura mumuviri weamai anopfuura chikamu chikuru cheuropi kukura. Edza kuramba uchiisa muzvokudya zvako ration mafuta ehove (mackerel, salmon, herring), maamondi, mbeu dzezuva, yemidziyo yemafuta, rinseed, sunflower uye rapeseed mafuta.
Mwana anokura nekukwirira uye kumativi. Muchiitiko ichi, iyo inoputika zvishoma zvinokonzera mudumbu mako kumusoro, uye mutezo wemitemo yeamai inowedzera mutoro wakakura. Zvokudya 5 kashanu pazuva zvichaita kuti hurumende irege kutora. Uye ivhu rezvokudya rinofanira kunge risati riri duku. Pakati pezvokudya zvakakosha kunobatsira kudya miriwo yakasvibirira, michero, majiroji, kunwa zvinonatswa zvinomesa jisi. Kana kudya kwekudya kwaiva kwechiedza uye kuda kwekudya kwave kutambwa kare ne11 o'clock, unogona kuva nechingwa uye zvakanyatsonaka: cottage cheese nekrimu yakasviki uye dessert yemichero, izere ne yogurt yakasvibirira, kana saridha yemiriwo pamwe nehuku, kana nyama yemombe yakabikwa pamwe neapuro yakabikwa nemafuta akaomeswa. Nokuda kwechingwa - kunwa, somuenzaniso biokefir, mutsva yakasimwa juice kana tei nemukaka. Zvimwe zviyo zvechingwa kana crispy chingwa, sandwich ne cheese kana hummus, cheesecake, curd casserole, mukate nekakbage kana nyama.
Kwose kwaunofamba: kwekufamba kwenguva refu, mudziva kana kuti kutungamirirwa, tora nyoka newe. Kusarudzwa kwezvokudya zvinobatsira izvo zvisingadi kupisa, zvakakura zvikuru. Iyi sandwich ine chicken kana cheese, iyo inogona kuiswa ne lettuce mashizha uye tomato yakatenderera, uye mbiriso kubva mubhuku nemabhanana neBrazil nuts, uye rye crispy ChiFinnish chingwa ne ham uye matsva. Pane hupfumi kusarudzwa kwekuzadza, izvo zvakakodzera kuisa muhomwe yechingwa inonzi zvokudya. Uzadze ne saladhi yemiriwo, salmon isina kunyutira uye ine bhuru uye mavarai eiri.
Mushonga we broccoli unogoverana newe calcium, folate, iron kana jelly kubva kune red currant kana lemon. Bhodhoro shoma re yogurt newaini kana zvibereko zvinowedzerawo zvakakodzera. Rega muhomwe yako nguva dzose inotsigira nyaya yekukurumidza munzira iyo bhagi reBrazil nuts. Imwe muki ine 75 micrograms ye selenium, iyo inogutsa zvido zvezuva nezuva zvechimiro munharaunda iyi inokosha. Rimwe shoma remarumondi richaita kuti muviri uwedzere uye hune micronutrients inokosha uye magnesium. Muchikamu chechitatu, pane zvimwe zvirwere, izvo vakadzi vasiri zvakaoma kukurira.
Zvaunofanira kuita nekudzivirira.
Nokuda kwechigaro chinogara, idya zvokudya zvakazara mu fiber zuva rega rega. Izvi zvose chingwa chegorosi, bran (gorosi, rizi, rye). Zvakakwana kuwedzera 2 maspuniji ebazi kusvika porridges kana zvimwe zvikafu, kuwedzerwa kwazvo kunogona kukonzera kufanana kwesimbi. Miti yemichero inewo fiber. Kunyanya kushingaira kunomutsa basa rematumbo eeet ne eggplants, uye chero ipi zvayo. Zvokudya zvinobatsira zvakadai sebeet juice, uye chero zvidyo zvinobva kumashizha uye tubers yebheet. Itai kuti chigaro chinogara chiripo uyewo mashizha magima, makomkomere, nyemba, oats. Penguva ipi neipi yegore, iwe uchabatsirwa nemaonde akaomeswa, dzakaomeswa plums nema apricots. Strawberry, chitsva uye mazaya ndiyo chiito chakanaka chinonyaradza. Kudzivirira kubatwa kuchabatsira uye mvura yakachena yakachena. Inwa 6 magirazi emvura pazuva, zvichida mabhodhoro, kubva muchitoro. Kana iwe zvino mhanya kumudzimai kanowanzowanzoita pane zvaunowanzoita, unoziva: izvi zvakajairika, uye usaderedza huwandu hwemvura, nokuti inodzivirirawo zvirwere zvinoputika muurani. Munyu ndeye nyaya yakasiyana, ikozvino zviri nani kuideredza.
Saka sekuti usashungurudza mwoyo.
Isati tatoona kuti mwana anoita seanosimudzira dumbu rako. Kubudirira kwehomoni kunoshandurawo. Progesterone, somuenzaniso, inoderedza chiyero chokubudiswa kwezvokudya kubva mudumbu. Somugumisiro, iwe unoshungurudza. Unoda kuideredza here? Usarara pasi pakarepo mushure mekudya uye upfeke zvipfeko zvisina kuchena.