Kuberekwa uye kudya ndeye nyaya yakasiyana yekutaurirana. Munhu wese anoziva kuti panguva yekuzvimba, kunyanya mumutatu wekutanga, zvinodiwa zvevana vanoita zvakashata zvinotsauswa, uye vanotanga "kudhonza" kune zvinhu zvisingambofungidziki uye zvinosanganiswa. Mhosva dzekudya limu, kushandura muto nemukaka wakanyungudutswa, kubata mumuromo mako misungo uye imwe gastronomic "mufaro" ane nhoroondo munenge maamai ose.
Asi, kuwedzera kumaseke, zvinovaka muviri panguva yekuzvitakura chinhu chinonyanya kukosha, nokuti zvino zvinokosha kwete kungogutsa zvido zvako uye zvaunofarira, asiwo kupa mwana wako remangwana nezvinhu zvose zvakakosha kuti zvive nekugadzirisa zvizere uye kuumbwa kwemitemo yose yemitemo. Zvakakosha kudzora kwete izvo chete zvaunodya, asiwo kuti unozviita sei.
Mazano Ezvokudya Mukati Pakuberekwa
- Zvishoma nezvishoma, asi kazhinji . Iwe unofanirwa kudzokorora kudya. Hazvibvumirwi zvachose kudya nzira iyo vanhu vakawanda vanoshanda vanoshandiswa: mangwanani-ngwanani aine kofi, masikati munguva inokurumidza uye nzara inoremedza kudya pashure pezuva rinotyisa. Kubvira zvino, zvakakosha kudya zvokudya zvakasiyana-siyana, zvakakwana uye kanomwe pazuva, kana zvichikwanisika, kusabatisa kudya uye zvimwe "zvokudya zvekudya".
- Tinokumbira kubhizimisi yezvokudya . Kwete, chaizvoizvo. Asi zvisinei kunyanya kukoshesa kunofanira kuiswa pamiriwo yakasvibirira uye michero mitsva, nokuti kurapwa kwemazuva "kunouraya" akawanda emishonga.
- Nzira dzekugadzirira. Yeuka kuti yakabikwa, yakabikwa uye yakabikwa kune vakaroorana inokosha zvikuru kupfuura yakabikwa mumafuta.
- MaSauro nemakodhi . Usanyanyisa - iyi ndiyo nzira yakananga yekutsamwa , izvo zvisingasviki pakuuya. Uye michina yemabhizimisi, ketchups uye mayonnaise haisi iyo zvokudya zvakanakisisa nekuda kwehuwandu hwezvokudya zvemavara, zvigadziro uye zvimwe zvinowedzera.
Saka, nenzira iyo inofanirwa uye kuti haufaniri kudya sei, uye zvakare izvo zviri nani kudzivisa zvachose, zvakarongwa. Uye pane chii chiri nani kuisa kusimbisa kuitira kuti mwana mucheche ave yakanakisisa uye inobatsira?
CHIKAMU-10 zvinowanikwa zvakakosha uye zvinobatsira kune vakadzi vane pamuviri
- Yoghurt . Inowedzera calcium - "zvinhu zvekuvaka" kune mazino nemapfupa kupfuura mumukaka, uye "bhonasi" inobatsira michero yebhakitiriya yemascita, isingasviki pamatumbo. Asi izvi zvinonyanya kushandiswa kumagadzirirwo emvura, matsva yogurt. Muzvinyorwa zvemabhizimisi, nhamo, kubva "tsika dzekugara" inowanzova zita chete.
- Chiropa . Chinhu chisingaverengeki chinopa mavitamini B, mapuroteni nesimbi, izvo zvinokosha kwete chete kumwana, asi kumamai. Ichokwadi chokuti mumadzimai ane pamuviri kazhinji "inowira" hemoglobin, iyo inogona kutungamirira kukisijeni yekushaya nzara kwechechi.
- Hove , iri nani gungwa uye kwete marashi. Inzvimbo isingawaniki ye phosphorus uye vitamini D, iyo inokonzerwa nekuumbwa kwehutano hwemwana. t
- Karoti . Chipo che beta-carotene uye vitamini A. Ikupedzisira inofanira kuva yakanyatsochenjerera, sezvo yakawanda inogona kukuvadza mwana. Idya miriwo ine utano pamwe chete nemafuta emichero, somuenzaniso, yoghurt kana mukisi wakasviba - ipapo mavitamini achave ari nani.
- Oatmeal . Zvichida, iyo inonyanya kukosha ye porridges. Iine fiber yakakura yehuwandu uye inobatsira pakugadzika kweamai vane ramangwana, iyo inonyanya kukosha.
- Nuts . Iine zvakawanda zve polyunsaturated mafuta acids, zvakakosha kuti uropi uye hurongwa hwekutya hwakakwana. Zvisinei, havafanirwi kushungurudzwa pano - vanogona kukonzera kugadzirisa kwehutano.
- Mango . Pasinei nekunyanyisa kwayo, yakatoita midzi mukudya kwevagari vakawanda vanoita muchengeti wepakati. Iine zvakakosha kune yemwoyo yematassium potassium, uyewo mavitamini A mazhinji uye C.
- Lentils . Chinhu chakanaka chepuroteni yemiriwo, kubva kune dzimwe miriwo, inopesana pakuti inongororwa nyore uye haina "kuvhara" mumatumbo.
- Yakakura mbeu . Penguva yekumera muzviyo, kuwanika kwevhithamini nema enzymes kunowedzera.
- Mazai . Inonaka, inoshandiswa uye inobatsira zvikuru mumapuroteni uye omega-acids.