Uye kana mumwe wavo achinge asisipo, chirwere chekudzivirirwa kwemuviri chinogona kukundikana uye mwana wacho acharwara. Vitamine, maminera, mapuroteni, mafuta uye makhahydrates anodiwawo kumucheche nokuti ari mudanga rakaoma rekuvandudza muviri uye mupfungwa. Uye ivo vanodikanwa pamusana pemaitiro akajairika emitambo iyi. Saka, usapa mwana zuva rimwe nerimwe zvigadzirwa zvakafanana (kunyange zvakakosha). Chero bedzi kana kudya kwechecheche kwakasiyana, mwana achagamuchira zvidimbu zvose zvinodiwa. Pakati pavo:
Iron
Iron inhengo ye hemoglobin. Uye hemoglobin "inotakura" oxygen kuburikidza nemuviri wedu. Kana zvisingakwani, masero edu nematukisi anorasikirwa neokisijeni. Pane hypocia uye anemia. Kana muviri wemwana usina ruzivo, zvikamu zvakakosha hazvizopindi mafuta emuviri. Kuti uwane zvakakwana zveiyo microelement, umupe nyama, kusanganisira nyama tsvuku, umo dare ndiyo yakawanda, hove, mazai, maharage, broccoli, porridges, michero yakaomeswa, parsley, sipinashi uye lettuce. Indarira inonyanya kunakirwa pamwe chete ne vitamini C. Saka, zvakakosha kusanganisa zvigadzirwa zvakanaka. Semuenzaniso, shandisa nyama ndiro ne saladi yemiriwo mutsva, yakagadzirwa nemvura yakachena yemononi.
Zinc
Zinc inokosha pakushanda kwakanaka kwemuviri wemuviri. Nekubatsira kwayo zvirwere zvinopesana zvinoumbwa mumuviri. Zinc inobatanidzwawo mukugadzirwa kwemapfupa, bvudzi uye ganda rakanaka. Uyezve, zinc inofanirwa kuti kupora nokukurumidza kwemasonda, mutemo weropa mukati uye mwoyo rhythm. Paari kana kupererwa kwake kumwana kunogona kunge kune zvinetso zvekudya, anokwanisa kazhinji kurwara. Zinc inowanikwa muhupu, maarmonds, marimu, nyama yakasviba, hove, porridges (kunyanya mu buckwheat), mukaka, miriwo uye mazai mazai.
Calcium
Basa re calcium yemuviri wemwana uri kukura haigoni kuve nekufungidzirwa. Chido chechikamu chino muvana pasi pemakore mashanu ndeche 800 mg, pazuva. 99% ye calcium inowedzera mumapfupa ari kukura omwana uye 1% chete muropa uye zvinyoro zvishoma. Kuti udzore mabhuku e-calcium mumuviri wemwana, umupe zvibereko zvemucheka, sipinashi, parsley, hove, hove, kabichi, celery, currants. Edza kuwana zvigadzirwa izvi kakawanda sezvinobvira muhari yejaya.
Magnesium
Nekushayikwa kwemuviri uyu wemuviri mumuviri, pane kuderera kwehutachiona, kupisa kwemapuranga paganda kuonekwa. Uyezve, magnesium inofanirwa pakuumbwa kwemapfupa emapfupa, anobatanidzwa mune metabolism, inokanganisa basa remwoyo. Magnesium inofanirwa kwekushanda kwemaitiro emagetsi. Zvitubu zve magnesium zviyo (buckwheat, gorosi, rye, bhari, mapira).
Potassium
Inotora basa rinokosha mumvura-munyu unogadziriswa, rinowedzera kuumbwa kwezvinhu zvakasikwa mumuviri. Kali yakapfuma mumuchero, mbatatisi (kunyanya yakabikwa), kabichi, karoti, miriwo, mazambiringa akaomeswa, prunes, apricots akaomeswa.
Phosphorus
Iyi mineral substance inofanirwa kuti mwana awedzere kukura nekuvandudzwa kwemapfupa emapfupa. Inobatanidzwa mumagadziro eproteine uye mafuta metabolism. Inowanikwa muzhi yolk, nyama, hove, tisizi, oatmeal uye phakakheat peji, maruva.
Selenium
Pasina iyi mineral, kubudiswa kwezvirwere zvisingakwanisi. Selenium inowanikwa mukubikwa kubva kuupfu hwakakwana, zviyo zvinotapira, anyanisi garlic, chiropa. Asi nokuda kwekusimudzirwa kwe selenium, vitamini E inodiwa, iyo inobva kune marimu, maarmonds, mafuta emiriwo.
Vitamin A
Iyi vitamini yakakosha zvikuru mumuviri wesimba, sezvo inowedzera simba rekuchengetedza remakiromita emuviri pachake mukurwisana nemaitiro akasiyana-siyana anoparadzira. Uyewo, vitamini A inodzivirira pakusununguka kwemashoko ehurukuro yeusmusmus gland - iyo "imba huru" yezvirwere zvemuviri. Vitamin A inokosha pakuonekwa kwese. Izvi zvinowanikwa mune chiropa (hove uye nyama yemombe), mazai yolk, boroti, karoti, dzungu, parsley, tsvuku tsvuku, dill tomate, mandimu, raspberries, peaches. Asi yeuka kuti vitamini A inoreva mavhithamini ane mafuta. Nokudaro, zvese zvekudya zvine vitamin A zvinofanira, kana zvichiita, zvinopedzwa nemafuta emichero.
Vitamin C
Anobatanidzwa muzvinhu zvakawanda zvinokosha zvemuviri, anobatsira maune enzymes, mahomoni, anowedzera kushorwa kune zvirwere zvakasiyana-siyana, anoderedza kuneta mumuviri. Vitamini C inowanikwa mumasango emasango uye mutsvuku wekasiberry, rapberry, cherry, cherry, currant, anyezi, radish, parsley, sauerkraut, lemon.
Vitamine zveboka B
Chengetedza basa rehurongwa hwemagetsi, kuvandudza kutapurirwa kwemafungiro emusana uye kuonesa (zvakakosha kuvana vechikoro uye vana vane kuwedzera kwekunetseka mupfungwa). Vitamini B12 inowedzera oksijeni inoshandiswa nemasero ari mukanwa uye asingagumi hypoxia, inowedzera hutachiona. Kana muviri usina uine vitamini iyi, kana kana zvipingamupinyi zvikavapo nekugwinya kwayo, chirwere chinokonzera ropa chinogona kuitika. Somugumisiro - urombo hushoma hwekudya, kuvhara, kusagadzikana kusingaperi, kusagadzikana, kuora mwoyo, kurara, misoro nemamwe matambudziko. Vitamini B12 ine: mune chiropa chechingwa, yenzombe yenzombe, mwoyo, pamba, mazai yolk, veal, cheese, mukaka.
Zvirwere zvinorwisa mabhakitiriya
Dzinodzivisa kubatanidzwa kwebhakitiriya yepathogenic uye kusimbisa kusagadzikana. Simba rinorwisa antibacterial rine uchi (kunyanya kaimu uye pade). Asi yeuka, iyo inonaka inonaka inokonzera mhepo yakasimba, iyo inofanirwa kunyatsotaridzirwa muzvokudya zvemwana, kutanga nemitambo miduku. Izvo zvinodiwawo kupa eiii uye garlic kune ganda (asi zvishoma nezvishoma, nokuti izvi zvinodhaka zvinogona kukonzera zvinetso zvekudya). Wedzerai anyanisi uye garlic mu saladi, nyama yemiriwo ndiro. Uye nezviratidzo zvakakomba zvechando mwana anomupa sirasi yeuchi uye anyezi. Sakanidzai onion juice uye uchi hwehuyu muhutano we1: 1. Ipai mwana uyu sirasi inorapa 3-4 nguva pazuva kwe 1 teaspoon (yekarapuza yakakura kudarika gore).
Acids ye omega-3
Ita kuti chigadzirwa chemasikirwo edzivirire uye kusimbisa mucous membrane (throat, mhino, bronchi). Omega-3 acids inochengetwa muhove, mafuta omuorivhi. 1-2 nguva pavhiki vanopa mwana ndiro ndiro kubva kugungwa nehove.
Fiber
Inokurudzira basa rematumbu, inowanzoisa microflora yayo, inobvisa zvinhu zvakashata kubva mumuviri, inobatsira pakushanda kwechiropa. Kuti uone kuti mwana ane fibre yakakwana, iva nechokwadi chokuti zvinotevera zvokudya zviripo mumanyoko emakungu: mishonga nemichero mitsva, zvakasiyana-siyana zvezviyo, zviyo zvakakodzwa kubva muhupfu hwakawanda, chingwa neharu.
Probiotics
Aya mabhakitiriya anobatsira ari mumukati anoenda mukurwisana nemakemikari: anodzivisa kuwedzera kwemakemikari anokuvadza, kusimbisa kusagadzikana, kubatanidzwa mukugadzirwa kwevhitamini (B12, folic acid) uye kugadzira zvirongwa. Zvirongwa zveprobiotics zvinofanira kutorwa panguva yekurapa nemishonga inorwisa mabhakitiriya, kana muviri wemwana uine simba. Iyo iri mu yogurt, yoghurt, narina, yakabikwa mukaka waini
Prebiotics
Ndiyo nzvimbo inobereka mabhakitiriya anobatsira. Chimwe chinhu chakasiyana chezvakaitwa prebiotics ndiko kukwanisa kwavo kupinda mukati memukati makuru uye kukanganisa kukura kwemuviri wemakumbo microflora ikoko. Izvo zviri mumabhanana, asparagus, anyanisi, mumichero yakawanda uye mumukaka wemukaka (muna 100 mamita - 2 magamu emirairo inonzi prebiotics).