Kushayikwa kwezvibereko panguva iyi yekukura kukuru kunogona kuve nemigumisiro inosuruvarisa: kukura kwakadzika, pasi pemafupa, kutanga kusvika kwekuyaruka. Mishonga yakakura muhuduku ndiwo mapuroteni, iron, calcium, vitamini C uye zinc. Nokuda kwezvikonzero zvepfungwa uye zvepabonde, vana vanoramba tsika dzemhuri uye tsika dzinowanikwa muhuduku. Vanogadzirira zvokudya zvavo, vanowedzera kakawanda kunze kweimba, kazhinji zvokudya zvavo zvekudya zvinowanikwa pasi, uye inova isina kukodzera. Chii chinofanirwa kuva chikafu chakarurama uye chakanyatsonaka muhuduku, dzidza munyaya inoti "Utano hwakanaka uye hwakakwana hwevana."
Zvokudya zvinodiwa
Zvakanyanya kuoma kupa zvirevo zvakakodzera zvakakodzera kune vose vana panguva imwechete, nokuti zvose zvakasiyana. Pasi apa pane mazano akawanda mazano ekukurudzira mararamiro akanaka.
- Carbohydrates. Vanofanira kunge vari 50% yehuwandu hwezuva nezuva hweakoriji anodyiwa.
- MaProteins. Inenge 15-20% yehuwandu hwemazuva ega ega ega, pakutanga tinotaurira pamusoro pemichero yemaprotheni.
- Mafuta. Inofanira kunge inenge 30-35% yehuwandu hwemazuva ose ehuwandu hweakoriyori, inofanira kusanganisira yakazara, monounsaturated uye polyunsaturated mafuta acids. Usakanganwa kuti nekudya kwakakodzera kwemafuta, muviri unogamuchira zvose zvinokosha zveamino acid zvakakosha pakugadzirwa kwemasabolite akasiyana-siyana, uye mavhithamini ane mafuta-soluble.
- Mineral substances. Mhuka inotanga kuve panzvimbo yekutanga calcium (1200 mg pazuva), simbi (2 mg pazuva kwevakomana uye 5 mg pazuva nekuda kwevasikana mushure mekuenda kumwedzi) uye zinc (12 mg pazuva pazuva revarume uye 15 mg pazuva pazuva revasikana ).
- Vitamine. Zvakakosha kuwana zvinodiwa zvevana mu vitamini A, D, folic acid, B12, B6, riboflavin, niacin uye thiamine. Mhedzisiro huru yevhithamini iyi ndeye michero nemiriwo.
Zvakavanzika zvekudya kwakakodzera kwevana
Mishonga inobatsira musumuloskeletal system yakazara mumapurotini uye maitiro maviri ezvinyorwa zvinokonzera mazana manomwe - mukaka nemichero yemiti, uyewo nyama, hove, mazai. Misi nemikaka yemukaka: 650-850 ml muwedzera kune chikamu chechi (150-200 g) kamwe chete pazuva. Nyama kana hove: kushumira kunorema 150-200 gramu kamwe pazuva. Mazai: kamwe pazuva, 4 kavhiki. Kana mazai akatsiva nyama kana hove, anofanira kudyiwa kaviri pazuva. Sources energy. Izvi zvinosanganisira zviyo, upfu, hupfu hwezvinhu - chingwa, pasta, pastries, mupunga, shuga. Vose zvavo vakapfuma mu-carbohydrates. Iri boka rinosanganisira michina yakawanda yakakonzerwa nekushanda kwakanyanya (chingwa, pasta, pastry, etc.), yakagadzirwa nehupfu chena, kazhinji korosi. Shuga nezvimwe zvinotapira muboka iri hazvisi zvezvinhu zvinokosha uye zvinodiwa: izvi zvinonzi zvinodhaka zvisina kuchena. Zvakakosha kudya kanenge kaviri pazuva, usadya, udye shuga nemakrohydrates (mbatatisi, rizi, pasta, chingwa, etc.), kunyanya kwekudya kwemanheru. Miti inotungamirira basa remuviri inosanganisira mavhithamini nemaminera - ane zvigaro zvakawanda, uyewo mvura. Zvakakosha kudya michero nemiriwo - zvose zviri zviviri uye zvakasununguka kunopisa kurapa. Inokurudzirwa kudya 1 kushumira yehadhidi zuva nezuva uye pamusoro pezvibereko zve 3-4. Kushandiswa kwamvura kunofanira kukwana, anenge 2 litiro pazuva, uye kushandiswa kwezvinwiwa zvinotapira - zvakanyanyisa. Zvakakosha kutsanangurira mwana kuti zvinokuvadza muviri wake sei kudhakwa.
Kudya kwezuva nezuva kwezvigadzirwa zvemapoka akasiyana-siyana, anokurudzirwa vana
- 3-4 kushandiswa kwemukaka nemichero yemukaka;
- 2 zvikamu zvechikafu, kana hove, kana mazai;
- 6-8 kushandiswa kwezviyo nemashizha;
- 2-4 kushandiswa kwezvibereko;
- 3-5 kushandiswa kwemiriwo;
- Kuwedzerwa kwemvura yemafuta nemafuta, shuga nemasipi. Iye zvino tinoziva kuti chii chinofanirwa kuva chikafu chakakosha uye chakakodzera chevana.