Zakudya za tsiku ndi tsiku ziyenera kuphatikizapo zipatso, ndiwo zamasamba, mbewu zonse, zowonjezera mapuloteni, ndi mkaka wa mafuta ochepa kapena zakudya za mkaka. Ndikudziwa kuti kudyetsa ana zakudya zathanzi kungakhale kolimba, makamaka ngati ali odya, ndipo ndikusankha maphikidwe omwe ndi osavuta kupanga, okoma komanso abwino kwa ana anu.
Zipatso ndi masamba
Ana ambiri samadya zipatso ndi ndiwo zamasamba zokwanira, zomwe zimakhala zomvetsa chisoni chifukwa kudya chakudya chopatsa zipatso ndi ndiwo zamasamba ndi njira yabwino yowonjezeretsa kudya mavitamini ndi mchere.
Kuwonjezera apo, nthawi zambiri amakhala otsika kwambiri m'thupi, zomwe zimathandiza kuti thupi likhale ndi thanzi labwino komanso zimathandiza kuti mimba ikhale yambiri.
Zomera zabwino ndi zobiriwira zakuda ndi zipatso ndizo zabwino chifukwa zili ndi phytochemicals (zomera zomwe zimakupatsani zabwino) komanso mavitamini ndi mchere. Limbikitsani ana anu kuti adye utawaleza wa zakudya tsiku ndi tsiku,
Chakudya chilichonse chiyenera kukhala ndi masamba awiri, ndipo zipatso zimapatsa mchere wabwino kwambiri. Zipatso ndi ndiwo zamasamba ndi zabwino pakati pa zakudya zopangira zakudya, komanso.
Mbewu Zonse
Nthanga zonse ndi zabwino chifukwa zimasunga zitsulo zomwe zimachotsedwa nthawi yopanga. Mitundu yonse ya mbewuyi imakhala yochuluka kwambiri yomwe imayenera kuti mukhale ndi thanzi labwino. Zimathandizanso kuchepetsa chimbudzi ndi kuyamwa kwa carbs wathwima omwe amapita limodzi ndi mbewu.
Mukamagula mkate, tirigu kapena pasitala, werengani chizindikiro ndikuyesera kupeza zopangidwa ndi ufa wokwana 100%, nthawizina opanga amagwiritsa ntchito pang'ono pokha ndikuyitcha "yopangidwa ndi mbewu zonse."
Phatikizani tirigu wonse ndi chakudya chilichonse, kaya mkate, pasta kapena tirigu. Nkhosa zambewu zonse zimatha kutumizidwa ndi tchizi kapena zipatso kuti zikhale zosakaniza.
- Kutchulidwa Mkate Chophikira Chakudya Chakudya
- Mabulosi a Buluu Amatchedwa Banana Mkate
- Mbalame ya Cheesy
Malangizo a Calcium
Calcium ndi yofunika kuti mafupa ndi mano azikhala bwino, kuphatikizapo kumathandiza mitsempha yanu ndi minofu kugwira bwino ntchito. Calcium imathandizanso kuti magazi azikhala ochepa.
Zakudya za mkaka ndi gulu la chakudya cha calcium. Mkaka, tchizi, yogashi ndi zonona zonona zonse zili ndi calcium. Koma amakhalanso ndi mafuta ambiri, ndipo sikuti aliyense akhoza kukumba. Ngati ndi choncho, sankhani zakudya zamchere zomwe sizili mkaka monga masamba a mdima wambiri.
Mapuloteni Sources
Mapuloteni ndi ofunikira kupanga ndi kusunga minofu ndi ziwalo. Ngati ana anu akudya nyama, awapatseni kuonda kwa ng'ombe ndi nkhumba; kapenanso nkhuku ndi nsomba ndizopuloteni zabwino. Mazira ndi mkaka ali ndi mapuloteni ena.
Mwana iwe susowa kudya nyama kuti upeze mapuloteni chifukwa pali malo abwino opangira zomera. Mavitamini monga nyemba zouma ndi zouma, mphodza, mtedza, ndi mbewu ndizo zonse zowonjezera mapuloteni, komanso zimapezeka ndi mafuta abwino. Patsani chakudya chilichonse.
Mankhwala ochepa amachititsa chotukuka chochuluka ndi apulo kapena peyala.
- Njira Zatsopano Zathanzi Zotumikira Nkhuku
- Nsupa Yosavuta Yophika Ndi Zitsamba
- Pangani Kwambiri Turkey Black Bean Chili
Zakudya Zabwino
Madzi nthawi zonse ndi abwino chifukwa alibe mafuta owonjezera. Mazira, zipatso, ndi masamba a masamba ndi abwino ngati sangakhale ndi shuga (ndipo ngakhale popanda shuga wowonjezera, mungafunikire kuyang'ana makilogalamu).
Zimene muyenera kupeĊµa
Ngati mudyetsa mwana wanu chakudya chambiri chopatsa thanzi, mwina sangakhale ndi chilakolako chachikulu cha zakudya zopanda thanzi. Ndibwino kuti mwana wanu azisamalira nthawi ndi nthawi, koma ndi bwino kupewa zakudya zowonongeka kwambiri (chakudya cha nkhuku, zakudya zopatsa pizza zowonongeka, zakudya zowonjezera, zakumwa, mapewa, makeke, makeke, ayisikilimu, chips.
Chitsime:
Academy of Food and Food. " > Pangani Chakudya Cha Mwana Wanu ndi MyPlate Superstar." Idasindikizidwa pa January 07, 2016