Utano hwakanaka - kukura kwevana

Kana mwana asina kudzidza kuchikoro, izvi hazvirevi kuti zvinoratidza kukanganisa kwepfungwa dzemwana. Izvi zvinogona kuva chiratidzo chokuti kudya kwevanhu vaduku hakukwanisi zvinhu zvinobatsira pakuvandudzika kwakanaka kweuropi. Munhu wose anoziva kuti kudya kwakanaka uye kukura kwevana zvakabatana zvakananga. Uropi hwomunhu, zvikurukuru mwana, hunoita zvakawanda zvezvibereko. Izvi zvinokwana zvinogona kupinda mumuviri chete kuburikidza nekudya kwakanaka. Kana iwe unofarira nezvekuzadzwa kwakazara kwevana, usakanganwa kuisa mukudya kwake zvinhu zvinotevera:

Sarimoni.
Nokudya kwakanaka, hove iyi yakawanda yakanaka. Ichi chigadzirwa chakafuma mu omega-3 fatty acid. Inokurudzira kufambira mberi kwekuziva kugona kwehuropi. Vana vanoda chaizvo sandwiches ne salmon yakabikwa kana yakabikwa nemiriwo - cucumber, tomato kana lettuce mashizha.

Mazai.
Mazai e mazai ane choline. Inobatsira pakubatsira vana, zvikurukuru, inovandudza chiyeuchidzo. Ita musikana wechikoro sandwich yakawanda-tiered ne omelette uye chingwa chakazara chezviyo. Kana kuti fry evha chete.

Zviyo zvose.
Kuti pave nezvokudya zvine utano, imwe yeglucose inodiwa. Iko tsanga yose ine glucose yakawanda, fiber, iyo inotarisa kuwanda kweglucose inopinda muropa. Uye segorosi rose rakapfuma mu vitamini B boka, iro rinopa utano hwemagetsi.

Oatmeal.
Oatmeal yakazara mavithamini E uye B, zinc uye potasium. Zvose izvi mavitamini nezvinhu zvinobatsira kukura kweunyanzvi. Kana mwana wako akaramba kutora oatmeal porridge - kubuda kunze. Wedzera chiduku che oatmeal kune jisi, yogurt, pancakes kana syrniki.

Zviyo.
Majiroji ose akafuma mune antioxidant inodzivirira kenza. Mukuwedzera, blueberries uye strawberries dzinovandudza chiyeuchidzo. Uye mahwendefa, macheri, strawberries uye strawberries ane omega-3.

Nyemba.
Peas, nyemba, lentils, chickpeas dzine protein, yakaoma makhahydrates, fiber, akawanda mavitamini nemaminera. Mbeu - yakanakisa yomuzinga wekudya, kuwedzera kune saladi.

Multicolored vegetables.
Kurarama hutano kunosanganisira kushandiswa kwenhamba yakawanda yemarudzi ose emidziyo, yakafuma mu antioxidants. Ipa mwana wacho michero yakachena kana kubika mahwendefa epasta, zviyo. Inogona kuva tomato, eggplant, dzungu, sipinashi, kabichi, chibage, Bulgarian pepper.

Dairy products.
Iine nhamba yakawanda yeprotein uye mavitamini emuboka B - chikamu chekukura kwehupi zvisikwa. Yogurt, kefir, mukaka wakaviriswa, ukamu hwakasviba kana mukaka ndeyekuwedzera kwakanakisisa kune kudya kwekudya kwakanaka.

Nyore-mafuta.
Nyama inokurudzira uropi nematare uye zinc, izvo zvinoita kuti kuve nekugadzirwa kwemagariro ekuropi. Kana uchida kuenzaniswa nesimbi, idya nyama nezvokudya zvakawanda zvine vitamini C.

Yeuka kudya kwakanaka - kukura kwevana, kwete chete muviri, asiwo pfungwa.

Olga Stolyarova , kunyanya nzvimbo yacho