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Sezvo mudiki wako paanosvika mucherechedzo wemwedzi gumi nemaviri, maitiro avo echikafu uye zvido zvehutano zvinochinja. Vanachiremba vezvehutano vanonongedza kuti kana mwana wako achinge ave negore rimwe chete, zvinonyanya kuitika kuti iwe uchaona kudonha kwakapinza mukuda kwavo.
Pakati pechikamu ichi, mudiki wako anokosha anotanga kubvarura mazino (avhareji zera rekubvarura vana iri pakati pemwedzi mitanhatu kusvika gumi nemiviri), saka une zvakawanda zvakasarudzika zvekudya zvikukutu zvaunogona kuyedza kupa mwana wako.
Mwana wezera rimwe anoda macalorie chiuru, 700 mg yecalcium, 600 IU yevhitamini D, uye 7 mg yesimbi zuva rega rega kutsigira kukura kwakakodzera [1] . Zvinogona kuvhiringidza uchisarudza chikafu chemhando yepamusoro, chine hutano hwakaenzana kumwana wako, usazvidya moyo kwete, takufukidza.
Verenga pamusoro kuti uzive nezve zvine hutano uye zvinonaka zvekudya zvaunogona kupa wako 1-gore-gore.
Tarisa uone Zvekudya Zvegore-Gore-Mwana
1. Cucumber
Chimwe chezvakanakisa zvekudya zvemwana wako ane makore 1 cucumber. Iyi hydrating miriwo inogona kutemwa kureba, kuitira kuti mwana wako agadzikane. Magaka anogona kubatsira kudzivirira kupera mvura uye kutonhodza muviri wavo [piri] .
2. Broccoli
Steamed broccoli ndeimwe miriwo ine hutano yaunogona kufudza mwana wako. Yakarongedzwa nefibre uye vhitamini C, broccoli inogona kubatsira kuzadza dumbu uye nekuvandudza hutano hwemaziso [3] . Iwe unogona kupa yakabikwa karoti uye matapiri zvakare.
3. Bhinzi dzakakwenenzverwa
Unogona kusarudza pakati pebhinzi nhema, chena bhinzi kana itsvo bhinzi, ayo ane hutano hwakanyanya uye akazara nefibre [4] . Fashaidza bhinzi kusvikira dzapfava woisa mumupfudze kuti mwana wako ashandise nyore uye kugaya zvakare [5] .
4. Avocado
Iko kusviba kwakasvibira kwechibereko ichi chine hutano kunoita kuti chive chikafu chinonakidza chemwana wako ane gore-gore. Inovaka muviri uye yakazara nemafuta ane hutano, maavocado anobatsira pamwoyo nepfungwa dzemwana [6] .
5. Yoghurt / Mukaka
Panguva iyo mwana wako paanosvika 1-gore-zera, vanenge vanyatsobva pamukaka wemukaka uye hapana nguva iri nani yekuunza mukaka, zvese zvemukaka uye vegan. Nezve vegan sarudzo, unogona kuyedza yakazara-mafuta mukaka we soy wakasimbiswa necalcium uye mavitamini B12 uye D. [7] .
6. Banana Nezvimwe Zvibereko Zvakapfava
Michero yakapfava yakaita semabhanana, mapichisi, mango, sitirobheri zvinhu zvakanaka zvekutanga kumwana wako. Kana vakasatora kune chikafu mukuyedza kwekutanga, usazvidya moyo, sekutsvagurudza kunoratidza kuti mwana anowanzoda kuoneswa kune chikafu chitsva katanhatu kusvika kagumi asati agamuchira mukudya kwavo [8] .
Tarira : Dzivisa kupa zvidimbu zvakakura zvemichero sezvo zvichikonzera kudzipwa.
7. Oatmeal
Yakaputirwa neprotein, makabhohaidhiretsi, zvicherwa, mafuta ane hutano, fiber uye mavitamini, oatmeal chikafu chakakwana chemwana wako [9] . Edza kusatenga pre-yakavhenganiswa oatmeal kubva kuzvitoro sezvo inogona kunge iine yakawedzera shuga. Iwe unogona kugadzira oatmeal kumba uye nekuwedzera mukaka panzvimbo pemvura kune imwezve punchi yezvikafu.
8. Zviyo Zvese Zviyo
Zviyo zvinogona kuva chikafu chinonakidza kumwana wako. Sarudza imwechete-yezviyo zvakasiyana senge mupunga, bhari, kana oat yekudya kwemangwanani zvine hutano zvakapfuma mu fiber uye yakatakurwa nemakabohydrate uye zvinovaka muviri [10] . Iwe unogona zvakare kuyedza yakapetwa chibage kupfava nemukaka.
9. Kubva
Yakarongedzwa neprotein, dal kana nyemba inogona kugadzirwa kuita curry ine munyu mushoma uye isina kutonhora uye kudyiwa nesadza kana chapati. Kana iwe uchipa mwana wako chapati, ita shuwa yekucheka kuita zvidimbu zvidiki-zvakakura.
10. Sopu Yemuriwo
Chiri nyore kupa chikafu, muto wemuriwo zvine hutano zvakaenzana uye zvinonaka. Iwe unogona kusarudza kubva pane dzakasiyana siyana miriwo senge makarotsi, mbatatisi, broccoli nezvimwe, izvo zvinogona kubatsira kuvandudza hutano hwakazara hwemwana wako [gumi neimwe] .
11. Soy
Chinzvimbo chikuru cheprotein yevanodya nyama, soya granules inogadzira chikafu chine hutano [12] . Iko kupfava kwesoyi yakabikwa kunogona kuve nyore kuti mwana adye. Iwe unogona zvakare kuyedza silken kana yakasimba tofu.
12. Huku
Nyoro nyoro yehuku inzira huru yekuisa mapuroteni akawanda mukudya kwemwana wako [13] . Ive nekuchengera kutenga organic organic huku kana maantibiotic-asina huku. Dzivisa kuwedzera zvinonhuwira zvine simba (kugumbura dumbu) uye cheka huku kuita zvidimbu zvidiki zvisina bvupa pasina mapfupa kudzivirira njodzi yekudzipwa.
13. Hove
Wedzera yakabikwa kana hove curry (ine zvishoma zvinonhuwira) kuchikafu chemwana wako sezvo ivo vachigona kubatsira kuvandudza hutano hwehuropi nemoyo [14] . Ita shuwa yekubvisa mapfupa ese, kunyangwe iwo madiki usati wadyisa mwana wako.
Zvimwe zvezvimwe zvekudya zvaunogona kuyedza kumwana wako ane makore-1 ekuberekwa zvinotevera.
• Hummus
• Parathas
• Mbiriso yezvivi
• Mavhiri emultigrain
• Beetroot yakabikwa
• Methi kana gorosi roti
• Vegetable upma
• Palak (sipinashi) khichdi
Pamashoko ekupedzisira…
Kusiyana nemwedzi yekutanga, haufanire kunge wakangwarira mukugadzira chikafu chemwana wako nekuti chero zera repakati rekubvarura vana riri pakati pemwedzi mitanhatu kusvika gumi nemiviri. Ingo chengeta mupfungwa kudzivisa yakawanda yemunyu uye uchidzivise kana uchikwanisa.
