Kunze kwemazera ose, muviri wechiri kuyaruka unoda simba rose. Uye iyo simba inobva kumakori. Vakomana vechidiki vanofanira kudya 2 200 kusvika ku 3,200 makoriro ezuva nezuva pamusana. Vasikana vechidiki vanofanira kudya makirogiramu 1 800 kusvika ku 2,400 zuva rega rega.
Kunyange zvazvo mwana wako achiri kuyaruka angave asina dambudziko rekushandisa nzira dzokudya zvose zvinokonzera zvaanoda, kunaka kwezvokudya zvinokosha.
Zvokudya zvakawanda uye zvinwiwa zvine zvishoma kana kuti hazvina huwandu hwezvokudya, zvinoita kuti zvive zvisina maturo.
Vechidiki vanodikanwa zvakasiyana siyana zvevhithamini nemaminerari. Vanoda iron uye calcium kunyanya, iyo inobatsira kuvimbisa mafupa akasimba. Calcium inobatsira kuchengeta misuru uye kubata mwoyo. Iron inobatsira kukonzera okisijeni kuburikidza neropa kumativi ose emuviri, zvichipa simba rakawanda rinodiwa.
Saka ukurudzira mwana wako kuti achinje kusagadzikana kwezvokudya zvinokonzerwa nemasipi emasipi uye zvinotapira zvinotapira uye zvinopedza izvi zvinonaka pane nzvimbo:
Cashews naWalnuts
Nutsu inopa zvakawanda zvinokonzerwa nekudya zvisina kuchena zvinenge zvakakodzera pakupa zvikwereti zvakakura zveproteine uye zvicherwa zvakakosha. Rimwe chete remakwenzi rinopa magiramu mashanu eprotheni uye 10 muzana yeUnited States inorayira chipo chezuva nezuva chesimbi. Izvo zviyero zvakafanana zvehunuts (inenge 14 mamita makumi mana) inopa magiramu mana emapuroteni, matatu kubva muzana USRDA yenhamba ye calcium uye mashanu muzana yekurudziro yezuva nezuva yesimbi.
Miti isina kusarudzwa ndiyo yakanakisisa, sezvo mazinga e sodium anokwanisa kubva kunze kana achidya zvishoma mazamu anyu. Wedzera mhete, walnuts kana dzimwe nutsva dzinodiwa pasi pe saladhi kana muhari yewaatmeal kune kukura kunonaka. Wedzera makungu kumabiko emumwana wako wekuyaruka kana kumukurudzira kuti avatakure mubhagi rekurovedza kwekurumidza kudya pamberi pemitambo.
Chikamu chiduku chinopa mwana wako mwana mafuta akawanda.
Yogurt
Dzorerai ice cream ne yogurt kana yogour yakagadzirwa nehuteti kuti uve nehutano hwehutano hwakanaka. Imwe mukombe we yogurt yakajeka inopa mapfumbamwe emapurotini uye inopisa 30 muzana yekurudziro yezuva nezuva inokosha ye calcium.
Yogurts yakagadzirwa nemukaka wakazara inowedzera kupa mapurotini uye calcium kupfuura yega isina mafuta kana yega-yogurt yogurt. Cherechedza majeti anonhuwira, kunyanya avo vane zvibereko zvakawedzerwa; dzimwe nguva kunyange duku kamuti mukombe ine shuga yakawanda kupfuura yekodha ye soda. Sungai mumunda wako wemizambiringa, mavara matsva, kana strawberries kuti uwane humwe hutano hwakanaka kune yogurts yakatotapira.
Salmon yakakanyiwa
Salmoni yakanaka "gedhi" zvokudya zvehutano, kunyange kune vechidiki vasingadi chaizvo sehove. Kubatana kwaro uye kunakidza kwakafanana nehuku kune mamwe marudzi ehove uye inogona kugadzirwa uye yakarongedzwa nenzira yakafanana yehuku. Salmoni yakakoswawo yakawanda kwazvo uye yakawedzerwa-isina hove pane hove dzinonamatira kana zvipiriso zvakabikwa zvehove zvinowanikwa muzvokudya zvinokurumidza kudya. Sarimoni inopa miviri yeOmega 3 fatty acids iyo yakanaka kumwoyo.
Mumwe wevhani salmon filet inopa 35 gramu eprotheni, 75 muzana yekurudziro yezuva nezuva yevhitamini B12, pamwe nehuwandu hwezvimwe mavitamini nemaBamin.
Iko inewo zvishoma zve calcium.
Fresh Fruit
Muchero mutsva inoshanda senzira ine hutano yekugutsa izvo zvido zvepandi nemasipi, pasina kupa chibayiro. Chengetedza firiji yakachengetwa nemasumbu emazambiringa, bluberberries kana strawberries uye uzadze chibereko chezvibereko nematare-uye-go anoita zvakadai semabhanana, maapuro kana maarangi.
Bhanana ndeyemhuka yakakwana pa-in-go yekudya, inopa 33 muzana yezuva nezuva kukosha kwevhitamini C uye 41 muzana yekurudziro yezuva nezuva ye vitamini B6. Iyo yakakwirirawo mu potassium uye magnesium.
Muchero wezvibereko unongonakidza zvakanyanya kudya kwekudya kwekudya sezvinoitwa dessert kana usiku.
Gadzira michero iwe pachako panzvimbo pokusarudza makadyeni yemichero cocktails kana michero yakaiswa mukati mamasukirwe angave ane zvakawanda zvisingakoshi shuga kana zvimwe zvinowanikwa.
Tora Mwana Wako Kudya Utano
Pasinei nokuti uri kutarisana nemunhu anodya nyama kana mwana anogara achienda, kuita mwana achiri kuyaruka kuti ave noutano hwakanaka hausi nyore. Asi makore evechiri kuyaruka anogona kunge akazara nehutano hwekudya, zviratidzo zvemuviri, uye zvinetso zvekureruka, naizvozvo zvakakosha kutarisa mwana wako wekudya kudya.
Idya kudya kwemanheru pamwe semhuri pose paunogona. Chengeta imba yako yakazara nezvokudya zvine utano uye uve muenzaniso wakanaka. Ramba uchitarisa pane hutano, kwete uremu, uye ita kuti mwana wako ave nehanya nekukubatsira kugadzirira kudya kana zvichibvira.
Sources:
American Dietetic Association Complete Food and Nutrition Guide, 3rd ed . (New Jersey: John Wiley & Sons, Inc., 2006).
> National Institutes of Health: Iron
National Institutes of Health: Calcium