Chii chinobatsira?
Makine-carbohydrates akawandisa. Izvo zviri muzviyo. Kuberekwa kunotungamirira mukushayikwa kwehuga muropa raamai, saka anofanira kudya mahagihaidhyti akakwana pazuva. Kana panguva yekuyamwisa maawa maviri nemaawa maviri kuti mudye zvokudya zvakagadzirwa mu-carbohydrate - izvi zvichabatsira kuchengetedza mazinga ega shuga muhutano uye kutarisa nzara. Pakati pezvokudya zvinogamuchirwa nekutapira kwemashuga zvakadai sejamu, uchi, zvingwa zvakaderera zvine fiber uye michero itsva. Ngwarira nemiti yemiti chete - inogona kukonzera mishonga mumwana.
The liquid. Imwai magirasi masere emvura pazuva. Kunyanya mushure mekudya, unofanirwa kunwa kamwe mukombe. Iyo mvura ndiyo imwe yezvinhu zvikuru zvinotarisa huwandu hwomukaka. Deredza kushandiswa kwezvibereko zvezvibereko uye zvinokonzerwa ne carbonate, kofi nedoro.
Calcium. Iyi ndiyo "zvinhu zvokuvaka" mapfupa nemazino emwana wako. Iva nechokwadi chekudya zvakakosha mu calcium, sezvo yakashambidzwa kunze kwemuviri wamai panguva yewakisi. Inwa inenge 600 ml. mukaka wakachena pazuva.
Protein. Usatya kuzvidzora nekushandisa kweprotein-rich foods. Iwe unofanirwa kupedza zvishoma 30-60 gm nyama nyama zuva nezuva. Puroteni inowedzerawo mune huku, hove, nyemba, tisi uye mazai. Izvo zvakaoma kukura mafuta kubva kuproteiniti yekudya. Asi pachava nezvikomborero zvizhinji - iwe nevana vako.
Zinc. Somugumisiro wekupa muviri, muviri unorasikirwa nehutori hwezinc, saka zvakakosha kutora matanho ekudzorera huwandu hwezinga hwezinc.
Iron. Inogona kutorwa sezvokudya zvinowedzera. Iron inowedzerawo muzviyo - buckwheat ndiye mutungamiri pakati pavo. Iron inomuviri inofanira kuva yakakwana, zvisinei iwe unotarisana neanemia. Inogona kuva nengozi zvikuru.
Natural fatty acids. Iko inokosha pakuvandudza kweuropi uye chiratidzo chemukomana. Mhedziso yeiyo acids ndiyo hove, gorosi germ uye marimu.
Chii chinokuvadza?
Fat. Kunyanyisa kushandiswa kwemafuta kunowedzera huwandu hwemazuva ega ega ega uye nenzira ipi zvayo inobatsira pakuvandudza hutano hwehutano hwemutumbi. Apo kudya panguva yekuyamwisa kunonetsa kwazvo kutevera uremu. Kushandiswa kwezvokudya zvine mafuta kunoita kuti basa iri rive nyore.
Doro. Inofanira kubviswa zvachose. Doro inogona kuendeswa kune mwana kuburikidza nemukaka wemucheche uye, saka, kushandiswa kwayo kunofanira kuregererwa. Izvo zvinotungamirirawo kumvura uye kunoderedza muwandu wemukaka. Mukuwedzera, doro rinogona kuva nemigumisiro yakaipa kumwana. Kana amai vakamanikidzwa kutora mishonga ine doro, kugadzirisa kwake kunofanira kunge kusingakoshi. Tora mishonga inofanira kungoitika shure kwekudya, kukwanisa kubvisa doro kubva mumuviri kusvikira kuchidya chinotevera.
Muenzaniso wekupararira kwezuva rimwe chete
Zvokudya zvokudya zvemanheru: 1-2 makapu emuti wemukaka wakanyorova, 1-2 makapu e-cereal fibers kana 3-4 mahwendefa echingwa neuchi kana jamu, mazai akabika kana 1 slice yechizi, michero mutsva kana 1 kapu yemichero yehudhi, 1-2 makapu emvura.
Zvokudya zvekudya zvechipiri: 1 chidimbu chekiki nekaka rakagadzirwa, 1 mukombe muduku wemukaka, 1-2 magirasi emvura.
Zvokudya zvemasikati: 2-4 zvingwa zvechingwa, 1 duku avocado, 2 zvimedu zve nyama yakaderera-mafuta, chikamu chikuru chemashizha emuchero, michero mutsva yekusarudza kubva, 1-2 magirasi emvura.
Kudya: sandwich ne peanut butter uye celery, 1-2 magirasi emvura.
Kudya: 90-150 g ye nyama yakatsvuka nyama, nyama yekuku kana soyine nemafuta (kana 180-300 gm ehove), yakatsvaira mazai ane ham nechizi, mbatata yakadyiwa kana 1 kapu yemupunga kana pasta, miriwo mitsva kana yakabikwa, michero itsva kana michero yakabikwa , 1-2 magirasi emvura.
Kudya kwemanheru: 1-2 zvimedu zvechingwa nejamu kana uchi, 1 girasi yemukaka kana yogashi.
Izvi zvinokosha!
1. Idya chingwa chakakwana uye zviyo zvekudya nguva dzose zuva rose.
2. Inwa mvura pamberi uye pakati pekudya.
3. Inwa zvinenge 600 ml. mukaka mutsva zuva rimwe nerimwe.
4. Kamwe kaviri pazuva, idya kudya kweprotein-rich.