Kudyetsa ana athu kumakhala kovuta, kukhumudwitsa, komanso ngati udindo waukulu nthawi zina. Ndipo ndi mfundo zosiyana zochokera ku ma TV, nthawi zina zimatha kuwoneka zosokoneza. Koma kudandaula kwathu kwakukulu monga makolo nthawi zambiri kumabwera chifukwa chodzifunsa ngati ana athu akupeza chakudya chokwanira kuti awathandize kukula ndikukula monga momwe ayenera.
Tiyeni tipite pazitsogozo zingapo kuti tithandizeni kumvetsetsa ngati zopsekera za mwana wanu zikuwathandiza kukula.
Nthawi zambiri ana amafunika kudya
Poyamba, ana onse ayenera kudya katatu patsiku. Koma pamene akukula, chiwerengero cha zakudya zopanda chofufumitsa amafunikira komanso nthawi zambiri ayenera kudya.
- Ana ndi makanda ambiri amafunikira zakudya zokwanira 3 tsiku limodzi kuwonjezera pa chakudya chawo chachitatu. Adzafunikanso kudyetsa maola awiri kapena awiri.
- Ophunzira a sukulu ayenera kudya katatu patsiku komanso kuphatikizapo 2. Pamene akukula, sukulu yanu ingapite maola 3 mpaka 4 pakudya.
- Sukulu ya msinkhu wa ana amafunikira zakudya zitatu ndi zakudya zopatsa 1 mpaka 2, kudya maola atatu kapena 4 alionse.
- Achinyamata amafunikira chakudya chamadzulo nthawi zonse kuphatikizapo zopatsa 1 kapena zambiri zolaula malinga ndi masewero olimbitsa thupi ndipo amatha kudya maola asanu ndi atatu.
Tsopano musagwiritsidwe ntchito mu nambalayi, mumvetse kuti pamene ana akukula, amatha kukwaniritsa zosowa zawo zakudya pamadyerero awo ndikudya kawirikawiri.
Ana ocheperako amafunika kudya nthawi zambiri ndipo adzakwaniritsa zosowa zawo pa chakudya chawo ndi chakudya chawo.
Popeza zakudya zopsekedwa ndizofunikira kuti athandize ana ang'onoang'ono kukwaniritsa zosowa zawo, makolo ayenera kuonetsetsa kuti akupereka zakudya zomwe zingathandize ana awo kukula. "Wamphamvu kwambiri" ndilo mawu omwe nthawi zambiri amagwiritsidwa ntchito ndi akatswiri okhudzana ndi zakudya kuti afotokoze zakudya zomwe zimapereka zakudya zambiri (mavitamini ndi mchere) chifukwa cha kuchuluka kwa makilogalamu omwe amapereka.
Mwachidule, zakudya zokhala ndi thanzi komanso zodzaza ndi zinthu zothandizira ana anu kukula. Pewani zakudya zopsereza zokhala ndi ma calories ambiri osati zakudya zambiri.
Zakudya Zakudya Ana Amafunika Kukula
Zina mwa zakudya zomwe zimathandiza kwambiri ana anu kukula ndi:
- Mapuloteni
- Calcium
- Vitamini D
- Magnesium
- Vitamini A
- Vitamini E
- Vitamini C
- Iron
Komabe zina mwa zokometsera zabwino kwambiri sizibwera nthawi zonse phukusi ndizineneza zakudya pa malembawo. Nazi zakudya zina zopatsa thanzi zomwe zili pamwamba pa zakudya zopindulitsa izi:
- Zipatso ndi masamba : mapulogalamu apulo, nthochi, zipatso, mphesa, zipatso zam'chitini kapena zowonongeka, zosakaniza kapena katsabola, mapepala okoma tsabola, magawo a nkhaka, tomato, broccoli, kolifulawa
- Mkaka Wamchere Wochepa: Mkaka, tchizi, yogiti yosalala, tchizi tchizi
- Mapuloteni: Mazira owopsa owiritsa, mandimu, chakudya chamasana, mtedza ndi mbewu
- Mbewu Zonse: Zakudya zonse za tirigu ndi zophika, zikwama, English muffins, mkate wa pita, popcorn
(Khalani anzeru pamene mukudyetsa makanda ndi ana ndi kupewa zakudya zovuta, kuzungulira, ndipo musasungunuke mosavuta monga izi zingakhale zoopsa.)
Tsatirani Pulogalamu Yowonongeka
Msampha wowonongeka womwe makolo ena amayamba kugwiritsira ntchito ndi kupereka zopereka zofiira pafupi kwambiri ndi nthawi ya chakudya. Pankhaniyi, ana nthawi zambiri amadya zakudya zopanda zakudya komanso samakhala ndi njala yokwanira kudya.
Potsata ndondomeko yowonjezera nthawi ndi nthawi yamadzulo ndiyo njira yabwino yopewa izi. Chitsanzo cha nthawi ya kusukulu chikhoza kuoneka ngati chonchi:
Chakudya cham'mawa 7:00 am
Kutsekemera kwa Mmawa 10:00 am
Chakudya 12:30 pm
Chakudya Chamasana 3:30 pm
Kudya 6:30 pm
Kawirikawiri ana amakana zakudya zina pa zakudya zopanda zakudya kapena zakudya. Koma musadandaule, ngati sangadye chakudya chimodzi kapena chotupitsa, mwayi wotsatira suli kutali kwambiri. Ntchito yanu monga kholo ndi kupereka zakudya zabwino nthawi zonse ndipo mwana wanu ali ndi mphamvu yochuluka yomwe amasankha kudya.
Zoonadi zimaphika kupereka chakudya chokwanira kwa zaka zawo ndikupereka chakudya chokoma, chokoma. Aloleni ana anu asankhe momwe angadye komanso adzakula bwino ndi amphamvu!