Isu tatova mumatsutso uye, kunyangwe zvichiratidzika kuti gore rino kupisa kuri kuzeza kutisiya, mwaka uno unounza shanduko zhinji. Kudonha kwekushisa, kutanga kwemakirasi uye zviitiko zvinosanganisira a kuwedzera kuneta mumuviri uye nepfungwa kwevana.
Naizvozvo, panguva ino, isu tinofanirwa kusuma mukudya kwevana vedu, chikafu chemwaka chinopa imwe simba uye zvinovaka muviri kutarisana nemazuva marefu akavamirira,
Ndeipi chikafu chakakodzera mumatsutso?
Nguva dzose bheja pane zvigadzirwa zvemwaka. Zvisikwa zvine hungwaru uye zvinotipa mumwaka wega wega, chikafu chakakosha kusangana nezvinodiwa zveimwe nhanho. Mumatsutso, muviri unonyanya kushushikana kuitira kuti dziviriro iderere. Uye chaizvo Zvakawanda zvekudya kwematsutso zvakapfuma mu antioxidant mavitamini uye mamineral izvo zvinosangana nezvinodiwa zvevana vako pachiteshi ichi.
Michero yematsutso
Pakati peino nguva misika uye magedhi anozadzwa ne michero yakafuma mu vitamini C, Zvakakosha kuwedzera dziviriro uye chengetedza vana vako kubva ku flu uye dzihwa.
Michero mikuru yematsutso maorenji, tangerines, custard maapuro, mazambiringa, quinces nemapomegraneti, maapuro nemapere. Ese anonaka uye akapfuma mu antioxidant zvinovaka muviri. Ivo dhizeti huru, asi pamusoro pezvose, ivo vari yakanaka senge mabhureki echikoro uye tudyo, sezvo ivo vachigadzira iyo yakasikwa sosi yemakabohydrate ayo achazopa vana vako simba rekuenderera nerwendo rwavo.
Autumn miriwo
Miriwo, semichero, ivo vanofanirwa kuve varipo kwazvo mukudya kwevana vako. Manhanga, zucchini, biringanya, cauliflower, broccoli, kabichi, karoti, mbatatisi, howa uye zvimwe zvakawanda zvinotora nzvimbo yepakati mwaka uno. Dzese dzakapfuma muma antioxidants, mavitamini uye fiber, yakanakira kusimbisa miviri yevana.
Pamusoro pezvo, miriwo inochinja-chinja uye inobvumira gadziriro dzakasiyana siyana: sautéed, steamed, mune stews, masaladi uye kunyangwe mumapizza. Uine fungidziro shoma uye kugona, unogona kugadzirira zvinonaka uye zvine mavara ndiro izvo zvinofadza kunyangwe ivo vasingadi kudya miriwo.
Autumn nyemba
Kunyangwe hazvo mazuva ano nyemba dziripo gore rese muchitoro, ivowo vane mwaka wavo. Mumatsutso, nyemba parunako iderere, nhanga uye bhinzi.
Mbesa inzira huru yekuona kuti vana vako vane kudya kwakaringana. Mbichana mupfumi muprotein uye fiber. Vanopawo imwe iron, folic acid, B mavitamini nemamineral senge zinc izvo zvinobatsira kupokana neshanduko dzinoitwa nemuviri mumwaka uno.
Nzungu dzematsutso
Nutsu ndiyo nyeredzi chikafu chekuwa. Ino inguva yemachenuts, walnuts, maarumondi, nzungu nenzungu, pakati pevamwe.
Nzungu dzinopa kuwedzerwa kwesimba uye dzakapfuma mumavitamini, zvicherwa, faibha uye mafuta ane hutano. Nekudaro, iwe unofanirwa kudaro matanho akanyanya muvana vari pasi pemakore mashanu ekuberekwa sezvo ivo vasati vava nekwanisi yekuvapwanya zvakanaka uye vanogona kupfuura munzira yekufema uye kunogara mumapapu.
Asi iwe haufanire kuvasiya. Kana mwana wako asiri weergoriki, anogona kupihwa akapwanywa mune smoothies, mafekeji uye mune imwe yakawanda yemamwe mabikirwo.
Kubva pamakore mashanu, kana mwana wako asiri wemuviri, anogona kuzvidya pasina dambudziko.