Nekuuya kwemwana mumhuri, vabereki vanofanira kutarisa dambudziko rekudya zvinovaka nemaziso matsva uye kubvira pakutanga kutanga kuratidza muenzaniso, zvishoma nezvishoma achidzivirira mwana kuti adye sei zvakanaka. Zvokudya zvevana hazvisi zvekutaura chete, asiwo chinetso nehuwandu hwepfungwa, hwemagariro evanhu uye hwehutano hwezvinhu.
1. Nheyo dzechikonzero - zvakasiyana-siyana zvekudya zvakavhenganiswa. Zvokudya zvine utano zvinosanganisira kusanganiswa kwemhuka uye yemiti yemichero, inopedzwa chikamu mune zvakasvibirira, pamwe muchimiro chakashandurwa. Apo kusanganiswa kunovaka muviri hakudi kuti zvive zvakakosha zvekudya.
2. Kubatana mune zvinovaka muviri hazvibatsiri. Zvokudya zvakakwana zvezvirimwa, zvokudya zvakawanda-mafuta (mafuta mazhinji, mapuroteni), kudya kwekudya munguva yakareba kunotungamirira kushayikwa mumuviri wezvinhu zvinokosha zvinovaka muviri (trace elements, vitamini, amino acids, fatty acids). Kuchengetedza zvido zvekunakidza - kuvava, zvakasviba, zvinotapira, zvinopisa - zvinyoro-dulls maonero ezvokudya zvinokosha uye zvisingazivikanwi zvinoumba monotony mukudya. Dzidzisa mwana wako kuti adye chikamu chiduku chechimwe chega.
3. Zvokudya zvinotyisa uye zvinopisa zvinowirirana. Kwekudya chamangwanani uye kudya kwemanheru, hakusi kungova kudya chete kunopisa. Zvakakosha kuva nomukaka, chingwa chine mutsvuku, chezi, mafuta, sandwiches ne ham kana nyama yakabikwa patafura, zvichipa muviri muviri neproteine, calcium, phosphorus, mhangura, mavitamini A, B, B1, B2, pamwe ne-ballast substances. Zvokudya zvinopisa nemapatatari nemiriwo kana saradi ine chikamu chiduku che nyama kana hove inokurudzira kufanana kwesimbi, mapuroteni, zinc, iodine, mavitamini B1, B6, C uye folic acid. Chikafu chechipiri chamangwanani (chingwa chisati chisvika masikati) nemichero mitsva kana jisi yemichero inopa muviri muviri waine vitamini C.
4. Vana havasi vanhu vakuru, kunyanya zuva rokudya. Zvokudya zvinofanira kugadzirirwa uye zvinoshandiswa nezera revana. Izvi zvinoreva: zvinodhaka zvinonhuwira, zvinomera zvitsva zvinonhuwira panzvimbo yehuta yemunyu, kushandiswa kunonakidza, kusati kwazadzwa kusvika mubhedha ine ndiro. Mifananidzo yakawanda yekudya inopedzwa nekudzikama, kushamwaridzana nemafungiro akanaka ekunwa. Mwana wacho haafaniri kugara patafura oga. Mumirire mberi kwake kana asingadi kudya kwekudya. Kushanda kwenguva pfupi mushure mekudzoka kuchikoro kunowedzera kudya.
5. Munhu wese ane zvokudya zvake. Matafura aripo nemafungiro ezvokudya anopa zviratidzo zvakasiyana-siyana zvezvizvarwa zvakasiyana. Asi izvi hazvirevi kuti mwana wose anofanira kuzvichengeta.
6. Kuda kudya kwakasiyana. Zviri pachena kuti vana havadyi zvokudya zvakafanana nguva dzose - uye izvi zvinowanzoitika. Kana mwana asingadyi zvakanaka kwemazuva mashomanana mumutsara, izvi kazhinji hazvireve kuti haawaniki. Hapana chikonzero chokumupa pakarepo kumutsa jisi rekudya kana chero nzira dzekudzorera. Kune rumwe rutivi, mwana anenge achangobva kuitika, akawanda kwazvo kudarika nguva dzose, haazoiti pakarepo kuva mafuta. Nekucheka kwenguva refu muzvokudya, zvakakosha kuwirirana mubvunzo uyu nechiremba wemwana kuitira kuti usabvisa kusadya kwakakwana kwemwana.
7. Mvura ndiyo yakakosha chigadzirwa chekudya. Izvo zviduku mwana, iyo inonyanya kuoma ndeyokushayikwa kwemvura mumuviri. Mumazuva anopisa, panguva yemitambo kana mitambo, kudiwa kwevana vane utano mumvura kunogona kuwedzera kanopfuura kaviri. Iyo yakagadziriswa yakachena yenyota ndiyo mvura yakachena yekunwa, mvura yemvura (yezviduku-isina kabhoni dioxide), mafuta asina kunyorera mishonga nemichero. Mazai emichero chaiwo kuti nyota kudzima inofanira kuderedzwa zvishoma nezvishoma muzana 1: 1. mavhitamini anoiti nemafuta akasiyana-siyana akasiyana-siyana haadi. Zvinwiwa nemiti yemichero, nectars, pops, colas, malt (nonalcoholic) doro rekuvhara nyota hazvina kukodzera - nekuda kwehuwandu hwehutu hwehutu.
8. Misi ndicho chinhu chinonyanya kukosha muzvokudya zvevana. Misi nemishonga yegungwa zvinopa muviri wevana zvakakwana ne calcium, phosphorus, protein uye mavitamini (A, B1, B2). Zvakanakisisa kudya musteurized mukaka wose nemafuta ane 3.5%. Mumukaka wakawandisa mafuta (1.5%) uye zvinowanikwa mumukaka wakaoma, uyewo mumiti yakakodzana yemukaka, mavhithamini ane mafuta-soro (A, D) haasipo. Mishonga yakagadzirwa yakagadzirwa yakagadzirwa kazhinji inenge ine shuga yakawanda. Saka, zviri nani kuzvigadzirira iwe pachako. Tenga yogurt yakajeka pasina mukaka wakazara kana mukaka wakavhenganiswa uye ingosanganisa mutsva wakaomeswa michero. Puddings kubika neshuga shoma. Kana mwana wacho akaramba zvachose mukaka, kupa kwe calcium kunomupa cheese uye cottage cheese. Ichokwadi, cheese ine rutivi rwakashata: yakanyanya mumunyu.
9. Nyama - zvishoma, asi nguva dzose. Nyama ine puroteni yakakosha-yepamusoro uye yakagadzirwa zvakanaka. Mune miriwo uye mbeu, simbi haigoni kudyiwa. Zvikamu zvakakura zvenyama hazvina kunaka. Kakawanda kamudiki kechiropa chechiropa kubva pachiganda kana chiropa chechivharo chinowedzera kugoverwa kwemuviri wemwana pamwe nesimbi, uye yakakosha pork - vitamini B1. muzvokudya zvevana zvinodzivirira masukisi ane mafuta mazhinji. Nyama haifaniri kunge yakabikwa zvakanyanya - zvokudya zvakabikwa zvinokuvadza hutano. Kune vana vaduku, sarudza chimwe chinhu chiri nyore sulky (somuenzaniso, nyama yakakangwa).
10. Ihove yegungwa ndiyo inokosha inowanzoita iodine. Ihove iyi, kunyanya salmon, cod uye haddock, zvokudya zvakakosha zvinopa mutumbi iodine. Iodized salt rinogonawo kupa iodine. Zvisinei, munyu unofanirwa kupiwa zvishoma - mumutemo!
11. Mhando yemafuta "yakavanzwa", somuenzaniso, mumucheka, fried haddock, mukeke, mabhisikiti uye chokoti inowanzoipisisa maererano nehupenyu hwekudya. Saka, zvokudya zvakadaro zvinofanira kunge zvishoma sezvingabvira. Chinhu chacho ndechokuti, marudzi akaita sei. Zvimwe zvinokosha ndezvamafuta "anooneka" - mafuta, mazai emafuta (kunyanya mafuta emuorivhi).
12. Chikafu chemafu uye zviyo zvinokosha hazvirevi chete mavari-carbohydrates. Mipira yekugadzira kwakanaka, starch, chingwa chena, kunze kwemakrohydrates, anenge asina zvigadzirwa zvekudya. Kusiyana navo, chingwa chakazara, chingwa chakazara-zviyo, chingwa chakaomeswa, maoat flakes uye zviyo zvinotengeswa, kuwedzera kune makhahydrates, maminera akawanda, kutsvaga zvinhu, mavitamini uye ballast zvinhu kubva muhomwe yembeu yembeu. Mazano: kupa maonero ezvokudya gorofu, kazhinji kashandura chikamu chechingwa, kubika kubva muupfu wekukuya zvakanyanya, kuzvigadzirira kuzvigadzirira muesli, nokuti pfungwa dzakagadzirirwa dzine ine shuga yakawanda.
13. Mbatata inokodzera kunyatsotarisirwa. Mukutaura kwezvinhu zvakakosha zvinhu, zvinokosha kupfuura mupunga uye pasta. Kana zvichibvira, shandisa mutsva mbatatisi, gadzirai puree nemukaka uye wedzera mafuta. French fries, chips, nezvimwe. rine Ir yakavanzika. Ipai mbatatisi kanomwe ka5-6 pavhiki, mupunga kana pasta 1-2 nguva yerimi yemuviri, rizi rakabikwa uye pasta kubva kuine wholemeal ine mishonga inokosha inopfuura yezvokudya zvakagadziriswa (pasi mupunga, pasta kubva kuupfu hwakakera, nezvimwewo)
14. Miti nemichero zvakapfuma mune zvisingakanganisiki zvinyorwa. Kana zvisingakwanisi kuwana mishonga yakachena, zvinokurudzirwa kushandisa zvitsva zvinotapira (kana zvichikwanisa pasina nguva). Tora miriwo zvinyoro. Usaputika kana kuvabikira kwenguva yakareba (inobhururukawo), nguva dzose ugovapa vana mufomu yavo yakasvibirira. Kune vana vaduku, chiedza chemiriwo chinoshandiswa (karoti, kohlrabi, cauliflower, fennel, broccoli). Kabichi nemagumbe zvine mishonga inokosha, asi, zvinosuruvarisa, zvakaoma kukura. Kana mwana wacho akaramba nguva nenguva, unofanira kutarisira kushandisa zvakakwana mbatatisi nemichero. Zvibereko zviri nani kupa mutsva - mumakakani zvidhinha zvishoma zvinhu zvinobatsira uye zvizhinji zvehuga. Kusiyana uye kusarudzwa kwezvibereko zvikuru zvemukati nemiriwo zvinopa chikafu chakakosha.
15. Sweets - -kuenzanisa uye panguva yakakodzera. Vana vakawanda vanonamata zvinhu zvinofadza. Asi kana vakanyanyobatanidzwa, zviri nyore kuwana caries, kuwandisa, chikafu chinova chisina kukodzera. Nokudaro, zvakakosha kudzivisa kushandiswa kwakanyanya kwekutapira kubva pakuberekwa. Mishonga yakawanda yakavhara muzvigadzirwa zvakagadzirwa zvakagadzirirwa, zvinodhakwa, zvinwiwa, confectionery, ice cream nemimwe michina yakawanda. Usambofa ugovera chikafu chinonaka pakati pezvokudya zvikuru. Kunyange kana iwe uchipa, zvishoma uye mushure mekudya. Uchi, shuga yerikati, shuga yega, nezvimwewo. kubva pakuona kwehutano hwemishonga yezvokudya hazvina chero zvakakosha pamusoro petafura yegafura yegafura.
Vana kubva pazera remakore vaduku vanofanira kudzidza tsika yekudya zvinovaka muviri, izvo zvinoreva zvokudya zvitatu zvinokosha. Kamwe pazuva - kwemasikati - panofanira kunge kune zvokudya zvinopisa. Kwekudya chamangwanani uye kudya kwemasikati kudya chimwe chinhu nechingwa. Mukuwedzera kune izvozvi zvitatu zvekudya zvakanyanya, zvimwe zviviri zvekudya-zvekudya-kuchikoro kwekudya mangwanani uye masikati mbiriso nemichero inosanganiswa.
Kudya kwakakwana kunoderedza mikana yekuwedzeredza, chirwere cheshuga, maviri uye zvirwere zvechiria. Sezvo iwe uchikura, zvokudya zvinogona kuva zvakasiyana zvakasiyana, asi zvinofanira kuramba zvichiri vana. Vana vanofanira kuwana zvakakwana kuti vanwe, zvinoshandiswa zvinofanira kupiwa kune zvakaderera-calori zvinwiwa: mineral water, unsweetened michero uye mishonga yemasera, maji nemaminerari mvura muyero ye1: 2.