Bella Adams
Zvokudya zvinovaka muviri zvevana vane makore gumi zvichikwira zvakasiyana zvakanyanya nezvevacheche, asi pakugadzira kudya kwavo, zvakakosha kuyeuka kuti havasati vakura.
Tinosangana nemazano akawanda ekudya zvine hutano kuvana vadiki, asi sezvavanokura, zvinova zvakaoma uye zvakanyanya kuoma kurwisa kupindwa muropa kwavo nekudya zvisina kunaka! Ndoita sei neizvi? Zvichakubatsira iwe kuziva misimboti yekutanga yekuronga kudya kwakakodzera kunozozadzisa zvese zvavanoda pavanenge vachikura uye chimiro chemuviri wavo chinoshanduka.
Zvokudya zvinovaka muviri zvevakomana vanopfuura makore gumi nevachiri kuyaruka
Kukosha kwekudya pamagiramu zana echikafu chinoratidzwa pasuru kazhinji kunokubvumidza kuti ufungidzire kuti ingani yechigadzirwa chaunofanira kudya pazuva… boka rimwe nerimwe rezera.
Zvinofanira kurangarirwa kuti mitemo iri pamusoro inoratidza kukosha chete kune zvakakosha zvinhu, asi kudya kwevechiri kuyaruka kazhinji kunoshaya mavhitamini, kutsvaga zvinhu, uye mamwe anokosha mafuta acids. Asi kudzora huwandu hweshuga nemunyu zvavanodya pazera ravo kazhinji hazvina kukosha sehuwandu hwemafuta zvavanotora, pasinei nerudzi rwemafuta avanodya.
Chokwadi ndechekuti unoziva mwana wako zviri nani kupfuura chero ani zvake, uye unogona kunzwisisa zviri nyore kuti akafutisa here kana kuti ane huremu hwakaderera, asi zvinosuruvarisa, haugone kuona neziso kana ane mavhitamini akakwana kana mamineral.
Kudya kwakanaka kune wechidiki
Mucherechedzi wokunze anogona kuona nyore nyore kuti muviri wepwere unopinda nomukuchinja kukuru mumakore mashomanene chete. Kukura kwepfupa, kukura kwemhasuru, kuchinja kwehomoni - kana iwe ukafungisisa izvi zvose, zvinova pachena kuti kudya kwakakodzera kwakakosha zvikuru munguva ino yehupenyu hwake.
simbi
Nyama tsvuku uye zviyo zvemangwanani zvichabatsira kugadzirisa kushomeka kwavo, asi usakanganwa kusanganisira chikafu chine vhitamini C (somuenzaniso, girazi remuchero wemichero) mune yakadaro menyu yekutorwa zviri nani kwesimbi nemuviri.
karusiyamu
Vechidiki vakawanda vanosiya mukaka wavaida zvikuru sevana, asi miviri yavo inoramba ichikura, uye simba remapfupa richiri kutsamira pakugara vachidya calcium (pamwe chete nevhitamini D uye phosphorus). Kushaikwa kwecalcium hakuzokanganisa hutano hwavo nekukasira, asi zvinogona kukonzera fragility yemapfupa mumakore avo evakuru. Kana mwanakomana wako asingachada mukaka, edza kuita kuti afarire zvimwe zvinogadzirwa nemukaka, zvakadai sechizi, makeke emukaka, kana kuti yogati. Hove, dzakadai semasadhini, inzvimbo yakanaka yecalcium, asi havasi vakomana vose vachiri kuyaruka vanoifarira.
Chikafu chinokupa simba
Vakawanda vedu tinoyeuka hama dzedu dzechiduku dzichiuya kumba dzichibva kuchikoro uye dzichidya ndiro nhatu dzezviyo tisati tadya. Vechidiki vanoda "mafuta" akawanda kuchengetedza hupenyu hunoshanda uye kukura kwemuviri nguva dzose, saka edza kuve nechokwadi kuti mwanakomana wako "refuel" nezvaanoda, chengeta tswanda yakazara nemichero mukicheni nguva dzose, taura. pamusoro pekuti zvimwe zvekudya zvinokuchengeta wakaguta uye wakasimba kupfuura zvimwe. Makabhohaidhiretsi (chingwa chinyoro chinonaka, pasta, nendiro dzembatatisi) hazvizongomuzadzi nesimba chete asiwo zvinopedza nzara yake, nepo tudyo tunobva muchitoro chiri pedyo hachizomuguti kwehafu yeawa.
Vitamin B6 (pyridoxine)
Munguva yekukura kwekushanda, maitiro emagetsi mumuviri akakosha. Uye ivo vanopihwa neB mavitamini. Iwo epamusoro mazinga e pyridoxine anowanikwa munyama yemhuka, huku, herring, halibut hove, buckwheat, mapira, chingwa chakazara, pearl bhari, uye zviyo zvebhari.
Nzira yekuwana sei vakomana kubva pazera remakore gumi uye vechidiki vanofarira kudya kwakanaka
Hazvisi nyore kudzora kudya kwevechiri kuyaruka – chikafu chinowanzova panzvimbo yechipiri kana kunyange chechitatu mushure mezvinhu zvakakosha zvakaita sehupenyu hwekugarisana, saka kudyisa uchienda kunove chinhu chakajairika chehupenyu. Mukuwedzera, chishuvo chokuzvimirira icho chinozivikanwa navechiduku vakawanda chinovaita kuti vazeze kudya kwegamuchidzanwa kwemhuri.
Heino nzira yaungamukurudzira kuti atevedzere kudya kwakakwana:
- Kana mwanakomana wako achida zvemitambo, achakurumidza kuona kuti kudya zvakanaka kunomubetsera kuchengeta muviri wake muchimiro chakanaka.
- Ma<em>hormone anogona kukonzera matambudziko akawanda evachiri kuyaruka, akadai seganda remapundu kana kuti bvudzi rine mafuta akawanda, asi kudya kwakakwana kuchaita kuti vasanyanya kuipa.
- Muyeuchidze kuti nokudya kumba, ari kuchengetedza homwe yake!
Edza kuchengeta zvokudya zvinonaka, zvokukurumidzira mukicheni nomufiriji nguva dzose kuitira kuti mwanakomana wako agogona kuwana tudyo tunonaka achienda mukamuri rake kana kuti kunze, uye kumukwezvera kutafura yemhuri kazhinji kazhinji kupfurikidza nokumubikira ndiro dzaanoda zvikuru.
Vakomana vachiri kuyaruka vanowanzofarira kudya zvakanaka uye havafungi zvakanyanya nezvemacalorie, saka shandisai chinhu ichi kuti zvivanakire. Kunze kwezvo, vanofarira kuedza ndiro itsva, kunyanya kana shamwari dzavo dzichivada.
