Kuchokera m'mibadwo yonse, thupi lokula la achinyamata likufuna mphamvu yambiri. Ndipo mphamvu imeneyo imachokera ku zopatsa mphamvu. Anyamata achichepere ayenera kudya makilogalamu 2,200 mpaka 3,200 tsiku lililonse pafupipafupi. Atsikana achichepere ayenera kudya makilogalamu 1,800 mpaka 2,400 tsiku lililonse.
Ngakhale kuti mwana wanu sangakhale ndi vuto kuti adye zakudya zonse zomwe amafunikira, zakudya zimakhala zofunika.
Zakudya zambiri zakumwa ndi zakumwa zakumwa ndi zakumwa zopanda thanzi, zomwe zimapangitsa kuti zikhale zopanda kanthu.
Achinyamata amafunikira mavitamini ndi minerals osiyanasiyana. Amafuna chitsulo ndi calcium makamaka, zomwe zimathandiza kuti mafupa amphamvu akhale olimba. Calcium imathandiza kukhala ndi minofu komanso kupsinjika mtima. Iron imathandiza kutulutsa mpweya kudzera m'magazi kumbali iliyonse ya thupi, kupereka mphamvu zambiri.
Choncho, limulitsani mwana wanu kuti asinthe zakudya zopanda thanzi zowonjezera ndi zakudya zakumwa zoziziritsa kukhosi ndikudya m'malo okometsetsa awa:
Cashews ndi Walnuts
Nutsamba zimapereka chakudya chokwanira chokwanira kwambiri pamene amapereka mapuloteni ambiri komanso amtengo wapatali. Mmodzi wa ma cashews amapereka ma gramu asanu a mapuloteni ndipo 10 peresenti ya US amalimbikitsa chithandizo chachitsulo tsiku ndi tsiku. Nkhumba imodzi ya walnuts (pafupifupi 14 mamita asanu) imapereka ma gramu anayi a mapuloteni, atatu peresenti ya USRDA mtengo wa calcium ndi asanu mwa magawo asanu a mtengo wapatali wa chitsulo.
Mitengo yosasakaniza ndiyo yabwino kwambiri, monga momwe mavitamini a sodium angatuluke ngati atadya mtedza wambiri wamchere. Onjezerani msuzi, walnuts kapena mtedza wina wokondedwa pa saladi kapena mu mbale ya oatmeal kuti mukhale ndi chakudya chokoma. Onjezerani mtedza kwa chakudya chamasana anu kapena mum'limbikitse kuti azisungira mu thumba la masewero olimbitsa thupi kuti asamamwe mwamsanga musanachite masewera.
Gawo laling'ono limapatsa mwana wanu mafuta ambiri.
Yogurt
Ikani ayisikilimu ndi yogurt kapena yogurt yogulitsidwa kuti mukhale wathanzi. Chikho chimodzi cha yogurt yogawanika amapereka mapuloteni asanu ndi anayi ndi omwe amapatsa 30 peresenti ya calcium yofunika tsiku lililonse.
Mankhwalawa amapangidwa ndi mkaka wonse amapereka mapuloteni ambiri ndi calcium kusiyana ndi yogula osati mafuta kapena otsika. Onetsetsani kuti majeti okoma, makamaka omwe ali ndi zipatso zina; Nthawi zina kapu ya yogurt imakhala ndi shuga wambiri kuposa soda. Sakanizani ndi zoumba zanu, ma blueberries atsopano, kapena strawberries kuti mukhale ndi njira yathanzi kwa yogurts zisanafikeko.
Salmon Yophika
Salimoni ndi "chipata" chabwino cha thanzi, ngakhale achinyamata omwe sakonda nsomba. Kukhazikika kwake ndi kukoma kwake kuli ngati nkhuku kuposa mitundu ina ya nsomba ndipo imatha kuzizira ndipo imafanana ndi nkhuku. Salmon yokhazikika ndi yowonjezera kwambiri komanso yopanda thanzi kuposa nsomba zomwe zimaphatikizapo nsembe zopangidwa ndi nsomba zokazinga. Salimoni amapereka katundu wambiri wa Omega 3 mafuta omwe ali abwino kwa mtima.
Ambiri mwa salim yotchedwa sautini amapereka mapuloteni 35, 75 peresenti ya mtengo wapatali wa tsiku ndi tsiku wa vitamini B12, komanso mavitamini ena ndi mavitamini B.
Limakhalanso ndi kashiamu.
Zipatso Zatsopano
Chipatso chatsopano chimakhala njira yathanzi yokwaniritsira zolakalaka za phokoso ndi maswiti, popanda kupereka nsembe yamoto. Sungani furiji yokhala ndi magulu a mphesa, blueberries kapena strawberries ndikudzaza mbale ya zipatso ndi nthiti-ndi-go yomwe imachitira monga nthochi, maapulo kapena malalanje.
Nthana ndi chilengedwe chokwanira pa chakudya chokwanira, kupereka 33 peresenti ya mtengo wa vitamini C ndi tsiku limodzi la magawo makumi asanu ndi limodzi (41 peresenti) ya mtengo wa vitamini B6 tsiku ndi tsiku. Ndipamwamba kwambiri mu potaziyamu ndi magnesium.
Saladi ya zipatso imakhala yokondweretsa chakudya cham'mawa monga chakudya kapena usiku.
Dulani zipatso nokha kusiyana ndi kusankha zipatso zamzitini zamaluwa kapena zipatso zomwe zimaphatikizidwa mu syrups zomwe zingakhale ndi zofunikira zowonjezera shuga kapena zowonjezera zina.
Thandizani Mwana Wanu Kuti Azidya Zakudya Zabwino
Kaya mukudya ndi munthu wodya kapena mwana yemwe nthawi zonse amapita, kumuthandiza mwana kukhala wathanzi si kophweka. Koma zaka zaunyamata zingakhale zovuta kwambiri ndi matenda, zakudya za thupi, ndi kulemera, choncho ndikofunika kuyang'anitsitsa zomwe mwana wanu amadya.
Idyani chakudya chamodzi pamodzi monga banja nthawi iliyonse yomwe mungathe. Sungani nyumba yanu yokhala ndi zakudya zathanzi ndikukhala chitsanzo chabwino. Ganizirani za thanzi, osati kulemera, ndipo mupatseni mwana wanu kuti akuthandizeni kukonzekera chakudya pamene kuli kotheka.
Zotsatira:
Association of American Dietetic Association Buku Lonse la Zakudya ndi Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zonse Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zonse (New Jersey: John Wiley & Sons, Inc., 2006).
> Ma Institutes of Health: Iron
National Institutes of Health: Calcium