Kudya Kunodiwa Nevana Vachiri Vadiki
Udiki, hunowanzo sanganisira makore 1-6, inguva yakakosha yekukura nekukura kwemwana. Munguva iyi, vana vanokura nekukurumidza mumuviri, kukura kwehuropi, uye kuvandudzwa muhunyanzvi hwekufamba netsoka uye hwemagariro evanhu. Saka, kudya kwakaringana uye kwakaringana kwakakosha kuti pave nekukura nekukura kwakakwana. Chinyorwa chino chichakurukura zvinovaka muviri zvakasiyana-siyana zvinodiwa nehudiki uye manyuko ezvekudya zvinogona kupihwa kuti zvizadzise zvinodiwa izvi.
1. Makabhohaidhiretsi
Makabhohaidhiretsi ndiwo musimboti mukuru wesimba remuviri. Vana vechidiki vanoda simba rakakwana kuti vatsigire kushanda nesimba uye kukura kwehuropi. Makabhohaidhiretsi anogona kuwanikwa kubva muzvikafu zvakasiyana-siyana, zvakaita se:
– Mupunga: Ndiwo unowanikwa mumakabhohaidhiretsi munyika dzakasiyana-siyana, kusanganisira Indonesia.
– Chingwa: Sarudza chingwa chegorosi rose kuti chipe faibha yakawanda uye zvinovaka muviri.
– Pasta nemanoodles: Sarudzo dzinogona kusiyana mumamenyu ezuva nezuva evana.
– Mbatatisi nembatatisi: Manyuko emacarbohydrates anewo mavitamini nemaminerari akawanda.
– Muchero: Muchero une makabhohaidhiretsi echisikigo ayo anopawo faibha, mavhitamini nemaminerari.
2. Mapuroteni
Mapuroteni akakosha pakukura nekugadziriswa kwenyama yemuviri. Munguva yehudiki, mapuroteni anodiwa pakukura kwetsandanyama, ganda, nedzimwe nyama. Manyuko emapuroteni anosanganisira:
– Nyama: Huku, nyama yemombe, nehove zvinopa mapuroteni akanaka kumhuka.
– Mazai: Ane mapuroteni emhando yepamusoro uye anogayiwa zviri nyore nemuviri.
– Zvigadzirwa zvemukaka: Mukaka, chizi neyogati hazvina mapuroteni chete asiwo calcium iyo inokosha pakukura kwemapfupa.
– Nzungu nembeu: Nyemba dzemukidney, soya, nembeu dzechia mienzaniso yakanaka yemapuroteni anobva muzvirimwa.
– Zvigadzirwa zvesoya zvakagadziriswa: Tofu netempeh ndizvo zvinopa mapuroteni emuriwo anozivikanwa muIndonesia.
3. Mafuta
Mafuta haasi kungopa simba chete, asi akakoshawo pakunwa mavhitamini anonyunguduka mumafuta (vhitamini A, D, E, naK) uye kukura kwehuropi hwevana. Zvisinei, mhando yemafuta anopiwa inofanirawo kufungwa nezvayo:
– Mafuta ane hutano: Mafuta emuorivhi, mafuta ekokonati, nemafuta ehove ane mafuta ane hutano anogona kubatsira kukura kwehuropi.
– Hove dzine mafuta: Dzakadai sesalmon netuna dzine mafuta akawanda eOmega-3 akakosha zvikuru pakukura kwehuropi.
– Avocado: Muchero une mafuta akawanda uye unopawo fiber nemavhitamini.
4. Mavhitamini neMaminerari
Mavhitamini nemaminerari anoita basa rakakosha mumabasa akasiyana-siyana emuviri. Heano mamwe mavitamini nemaminerari akakosha zvikuru panguva yehudiki:
vhitamini A
Vhitamini A inokosha pakuona, masoja emuviri, uye kukura kwemasero. Vitamin A inowanikwa mumasero aya inosanganisira:
- Karoti
- Sipinachi
- Brokoli
– Chiropa chehuku
- Zai
vhitamini C
Vhitamini C inokosha pakuumbwa kwecollagen, kunyudzwa kwesimbi, uye kuchengetedza masoja emuviri. Vitamin C inowanikwa mumasero aya inosanganisira:
- Orenji
- Sitrobheri
– Kiwi
– Paprika
- Madomasi
vhitamini D
Vhitamini D inokosha pakupinza calcium mumuviri uye pahutano hwemapfupa. Zuva ndiro tsime revhitamini D rechisikigo, asi rinogonawo kuwanikwa kubva:
– Hove dzine mafuta
- Mukaka wakapfuma nevhitamini D
- Zai
Karusiyamu
Calcium inokosha pakukura kwemapfupa nemazino akasimba. Calcium inowanikwa mumapfupa nemazino inosanganisira:
- Mukaka nezvigadzirwa zvemukaka
- Ziva
– Muriwo wegirini
– Masadhini
Simbi
Iron inokosha pakuumbwa kwehemoglobin, iyo inotakura okisijeni muropa. Kushomeka kweiron kunogona kukonzera anemia, iyo inokanganisa kukura nekukura kwemwana. Zvinhu zvinopa iron zvinosanganisira:
– Nyama tsvuku
- Huku
- Hove
- Zviyo zvakasimbiswa nesimbi
- Nzungu
Zinki
Zinc inodiwa pakukura, kudzivirira zvirwere, uye kupora maronda. Zvinhu zvinoumba zinc zvinosanganisira:
– Nyama tsvuku
- Huku neTurkey
- Nzungu
– Zvigadzirwa zvemukaka
Serat
Faibha yakakosha pakuchengetedza hutano hwekugaya chikafu uye kudzivirira kuvimbiwa, dambudziko rinowanzoitika kuvana. Manyuko efaibha anosanganisira:
- Michero
- Muriwo
– Zviyo zvese
- Nzungu
5. Mvura
Mvura chinhu chakakosha mumuviri, kusanganisira kuvana vadiki. Mvura inobatsira kuchengetedza kuenzana kwemuviri, kudzora tembiricha yemuviri, uye kutsigira mamwe mabasa emuviri. Vana vanofanira kunwa mvura yakakwana zuva rega rega, uye zvinodiwa nemvura zvinogona kusiyana zvichienderana nebasa, mamiriro ekunze, uye mamiriro ehutano.
6. Gadzira menyu yakakwana yevana vadiki
Kugadzira menyu yakaringana uye yakasiyana-siyana kwakakosha kuti mwana wako awane zvinovaka muviri zvese zvaanoda. Mamwe mazano anogona kukubatsira kuronga menyu yemwana wako yezuva nezuva ndeaya:
– Kudya kwekuseni: Iva nechokwadi chekuti kudya kwekuseni kune macarbohydrate akaomarara (akadai sechingwa chegorosi rose kana oatmeal), mapuroteni (akadai semazai kana mukaka), uye michero.
– Kwemasikati: Ipai musanganiswa wemupunga kana pasta, miriwo, mapuroteni akadai senyama kana nzungu, nemichero yekudya kwekudyira.
– Kudya kwemanheru: Edza kudya zvinhu zvakasiyana-siyana zvine makabhohaidhiretsi zvakaita sembatatisi kana mbatatisi, miriwo, uye mapuroteni akadai sehove kana tofu.
– Zvekudya zvine hutano: Ipai zvekudya zvine hutano zvakaita seyogati, michero, kana nzungu pakati pekudya.
7. Ramba uchidya zvine mwero
Pakutanga kwekukura, kutanga tsika dzekudya dzine hutano kwakakosha. Vabereki nevanotarisira mwana vanofanira kuratidza mienzaniso yakanaka yetsika dzekudya uye kupa nzvimbo yakanaka yekudya pamwe chete. Musakanganwa kumudzidzisa zvekudya zvakasiyana-siyana kuitira kuti mwana ajaire manakiro akasiyana uye magadzirirwo.
Mhedziso
Kudya kwakaringana uye kwakaringana kwakakosha pakukura nekukura kwevana vadiki. Nekupa chikafu chakapfuma mumakabhohaidhiretsi, mapuroteni, mafuta ane hutano, mavhitamini, nemaminerari, uye kuve nechokwadi chekuti mwana wako anowana mvura yakakwana, unotsigira hutano hwavo hwese uye kugara zvakanaka. Kudzidzisa vana tsika dzakanaka dzekudya kubva pazera diki kuchaunza mabhenefiti kwenguva refu kuvana uye kuchavabatsira kukura kuva vanhu vane hutano uye vakasimba.
