Chikafu chine chinzvimbo chakakosha mukukura uye kukura kwevana. Zvese zvekudya zvinogadzira iyo piramidhi rekudya, zvinodikanwa kune zvakasiyana zvinovaka muviri zvavanopa. Kunyangwe zvese zvichidikanwa, pane zvimwe chikafu chinonyanya kunakirwa mumwaka wekukura. Ichokwadi kuti kureba kwako kana kukwirira kwako kunoenderana zvakanyanya nenhaka yekuzvarwa, zvisinei, iwe unogona kwazvo kugadzirisa iyo nhaka kuburikidza nehutano.
Kana iwe uchinetseka kuti ndezvipi izvo zvekudya zvinogona kubatsira mwana wako kuti akure nenzira inoshanda, usarasikirwa neruzivo runotevera. Rangarira kuti nzira yakanakisa yekudzivirira matambudziko ane chekuita nekudya, senge kufutisa kwehujaya uye mamwe matambudziko akafanana, zvinodikanwa kuti vana vadye zvakasiyana, zvine hutano, zvakaenzana uye kuti vanoita chiitiko chemuviri nguva dzese.
Kudya kunosimudzira kukura
Zvikafu izvi ndizvo kunyanya inokurudzirwa mukudya kwemwana munguva yakazara yekukura. Ivo vanofanirwa kuve varipo mumenyu yezuva nezuva yevadiki.
Dairy
Mapuroteni ari mumukaka uye nemidziyo yawo, akakosha mukuumbwa kwemapfupa. Pamusoro pe calcium, mukaka une mamwe mavitamini akakosha ayo asingafanire kushomeka mukudya kwemazuva ese kwemwana. Mukaka une calcium yakawanda, asi haisiriyo yega. Rangarira kuti yogati uye zvigadzirwa zvemukaka zviri nyore kugaya nekuda kwekuvira kwayo. Pamusoro pemukaka, inosanganisira yogati, chizi, kottage chizi uye chero zvigadzirwa zvemukaka zvaunogona kuwana mumusika nhasi.
Zvibereko
Chimwe chezvikafu zvine hutano kwazvo zvinogona kudyiwa nevana. Kune rimwe divi, muchero uyu wakapfuma mune fiber, mavitamini uye zvakakosha mamineral kuitira kuti muviri unowana simba raunoda zuva nezuva. Uye zvakare, iyo michero yakakura kwazvo inobvumidza mwana kuti adye chikafu ichi muhuwandu hwakawanda pasina kufinhwa. Iwe unogona zvakare kuzvigadzirira nenzira dzakasiyana, kunyangwe icho chine hutano chinhu kutora chibereko chose.
Muriwo
Kunge michero, miriwo inopa huwandu hwakawanda hwevhithamini nemaminerari. Nutrients inodiwa kuti mwana akure zvakanaka.
Hove
Hove chena dzese nehove dzebhuruu zvakakosha kumapuroteni aainayo. Nekudaro, hove ine mafuta ine hupfumi muOmega3 fatty acids, zvinovaka muviri yakakosha pakushanda kwakakodzera kweiyo neural kubatana.
Nyama
Kunyanya nyama tsvuku inofarira kukura kwevana, sezvo ivo vachibatsira kuvandudza matishu matsva. Uyezve, iyi mhando yenyama ine zvinovaka muviri zvinosimudzira kukura kwehomoni.
Mvura
Nguva zhinji tinokanganwa kukosha kwemvura kuvana. Vanhu vanorarama kwenguva yakareba vasina kutora chikafu, zvisinei, pasina hupenyu hwemvura hazvigoneke. Vana vanoda kunwa mvura yakakwana kuti gara wakashongedzwa zvakanaka nguva dzose. Zvikasadaro, muviri wako haugone kuita zvese zvinodiwa, sekukura kwemhasuru.
Mbesa
Chimwe chezvikafu chisingakwanise kushayikwa mukudya kwevhiki kwevana. Mbesa dzakapfuma mu iron, yakakosha mukusimudzira immune, kuramba mumuviri uye kudzivirira kupererwa neropa. Uye zvakare, nyemba dzine zvimwe zvinovaka muviri zvinodikanwa mukukura senge mavitamini, zvicherwa kana faibha.
Mafuta omuorivhi
Chikafu ichi ndicho chishongo chiri mukorona yekudya kweMediterranean, inozivikanwa se "mvura yegoridhe" uye yakakosha mukusimudzira kwakakodzera kwemabasa mazhinji mumuviri. Oiri ine akakosha amino acids, ndokuti muviri haugone kuzvigadzira wega. Uyezve, ndizvo akapfuma mumafuta emonounsaturated, ane hutano hwakanaka uye zvakafanira. Kuti mafuta emuorivhi ape zvese zvazvakanakira, zvakanaka kuti utore iri mbishi.
Iishandise kupfeka muriwo uye masaladi evana, iwe unogona zvakare wedzera drizzle yemafuta asina kuchena paunogadzirira iwo puree yemuriwo kana mune zviyo nguva isati yatanga kudyiwa.