Kodi zakudya zikuwoneka bwanji ngati wachinyamata?
Si chinsinsi chimene achinyamata ambiri omwe amaganizira zotsatsa ndi zitsanzo za anzawo nthawi zambiri amadya zakudya zopanda thanzi, kotero zakudya zopanda zakudya, zakumwa zakumwa zakumwa, zakumwa zozizira, chakudya chosala kapena chokoleti zimakhala pa nthawi imeneyo. Chomwecho, ntchito ya makolo kuti adziŵe chakudya choyenera kwa achinyamata komanso kuonetsetsa kuti chakudya cha tsiku ndi tsiku cha ana awo chimaphatikizapo zakudya zowonjezera mavitamini osiyanasiyana, zizindikiro ndi zakudya. Pakati pawo, gawo lofunika ndilo:
- Calcium, yomwe imateteza mafupa osweka ndi dzino lawo. Iwo ali olemera mkaka ndi mkaka, broccoli, tchizi wolimba, mphodza, mpunga, nyemba, kabichi, mtedza ndi mbewu zosiyanasiyana.
- Mapuloteni. Ndi "njerwa" weniweni, yomwe imatuluka minofu yathu, matupi ndi ziwalo zathu. Ngakhale mwana wanu atakhala wolemera kwambiri ndipo akufuna kuchita chilichonse kuti adzichepetse, zakudya zabwino kwa achinyamata ziyenera kuphatikizapo zakudya zapuloteni. Zakudya zowonjezera, mafuta ochepa kwambiri, kanyumba tchizi ndi yogurt, nyama yowonda, nsomba, mtedza, tofu tchizi, nyemba.
- Mafuta, omwe amagwiritsidwa ntchito m'nthaŵi yapakatikati adzaonetsetsa ubwino wa tsitsi ndi khungu ndikudzaza thupi ndi mphamvu. Koma zakudya zoyenera kwa achinyamata zimasonyeza kuti zomwe zili mu chakudya sizidzakhala zoposa 25-35% ya chiwerengero cha tsiku ndi tsiku. Mafuta oyenera amapezeka mu walnuts, amondi, nthanga, mitsempha, chimanga, mpendadzuwa, maolivi, rapse ndi mafuta a soya, komanso mu trout, saumoni, tuna. Koma mafuta, mafuta ndi mkaka ziyenera kukhala zochepa.
