Iripo nhasi simba rine simba kwazvo nekuda kwekudya zvine hutano, chimwe chinhu neraki chiri kukanganisa kudya kwevana chaizvo. Chikafu chinotora chikamu chakakosha mukukura kwevana. Kwete chete zvekukura kwavo panyama, mabatirwo anoitwa vana vana zvinokanganisa hutano hwavo pamatanho ese.
Neichi chikonzero, zvakafanira kuti vanababa nanamai vawane zvimwe ruzivo rwekutanga maererano nehutano. Chaizvoizvo maererano nezvinodiwa chaizvo zvevana, nekuti izvi zvakasiyana neizvo munhu mukuru angangoda. Nhasi tichazotarisa pane basa remafuta, sezvo paine kushomeka kukuru kweruzivo nezve izvo zvavari, mafuta asina hutano uye chii chakakosha kuhutano hwevadiki.
Ndeapi basa remafuta mukudya
Kune mhando dzakasiyana dzemafuta dzinodyiwa sechikamu chekudya, kune rumwe rutivi dzinowanikwa mafuta asina hutano, izvo zvinokuvadza zvakanyanya kune hutano:
- Mafuta akaguta: Rudzi urwu rwemafuta runouya zvakanyanya kubva kumhuka, senge ruomba, nyama ine mafuta mazhinji, kirimu kana iwo ane mafuta kwazvo chizi. Dzimwe mhando dzemafuta emuriwo, senge mafuta emuchindwe, akazarawo uye nekudaro ane njodzi kuhutano. Nzira yakajeka yekuziva kuti uri kutarisana nemafuta akazara ari tembiricha yemukati, kubvira kutonhora kwayo kwakasimba.
Kune rimwe divi, ivo vari unsaturated mafuta acids, mhando ine hutano yakawanda yemafuta sekureba sekutorwa nenzira inodzorwa. Rudzi urwu rwemafuta runowanikwa kubva kumafuta emuorivhi, hove dzakadai salmon kana avocado.
Mafuta anonyanya kukosha
Kusanganisira ane hutano fatty acids mukudya iri yakakosha mukukura kwemucheche uye hutano huzhinji yevanhu vese. Muviri unoda mafuta esimba zuva rese, uyezve:
- Vanobatsira kuchengetedza tembiricha yemuviri zvakakwana
- Vanounza hutano kubvudzi uye ganda
- Inovandudza kugona kwekuchengetedza uye kutora ruzivo, kwakakosha kuvana vari muzera rekuchikoro
Asi mukuwedzera, iwo anodikanwa kuitira kuti muviri ugone shandisa mamwe mavitamini akakosha yemuviri. Aya mavitamini A, D, E uye K, ane mafuta-akanyungudika, zvinoreva kuti pasina rubatsiro rwemafuta muviri haugone kuafambisa nenzira kwayo.
Sanganisira mafuta ane hutano muzvikafu zvevana
Sezvawaona, kusanganisira fatty acids muzvikafu zvevana zvakakosha uye zvakakosha kuti vakure vaine hutano uye vakasimba. Asi haufanire kukanganwa kuti mafuta, kunyangwe aine hutano, Ivo vanopa akawanda macalorie uye ndizvo zvezvimwe zvezvikonzero zvehutano hwehudiki. Saka iwe unofanirwa kusanganisa mafuta anodiwa mukudya kwevana asi uchifunga huwandu uye nzira yekuzvibika.
Kuchengetedza kuti mwana wako agashire mupiro waanoda wemafuta ane hutano zuva rega rega, iwe unofanirwa kuronga menyu kuitira kuti utarise pane izvo zvaanodya zuva rega rega. Nenzira iyi iwe unogona kudzora kudya kwemafuta kuti iwe unopfeka mazuva ese uye unozvigadzirisa zvichibva pane zvawadya.
Iwe unowana mafuta ane hutano, sekutaura kwatamboita, mumafuta emuorivhi kunyanya. Asi zvakakosha kuti iwe udzore huwandu, sezvo chikafu ichi chinopa macalorie mazhinji uye kuti unotarisawo nzira yaunobika nayo. Sezvimwe nezvimwe zvakawanda zvekudya, nzira yavanogadzirwa nayo inogona kushandura kudya kwavo kunovaka muviri uye wochichinja kuita chikafu chisina kunaka.
Zvakakosha mafuta acids
Zvakakosha mafuta acids ndeaya ayo, sekutaurwa kwezita ravo, zvakakosha kumuviri. Rudzi urwu rwemafuta runogona kuwanikwa mune zvekudya senge zvataurwa pamusoro apa mafuta omuorivhi, asiwo mu:
- Hove kunge salmon, sardines kana tuna
- Mbeu dzakadai seflakisi, manhanga, sesame, uye maamondi
- Avocado
- La nyama yakaonda kunge turkey, huku kana tsuro
Nekusanganisira irwo rudzi rwechikafu mukudya kwevana vako, unenge uri kuve nechokwadi chekuti vatore mafuta anodiwa nemuviri wavo. Kana iwe zvakare uchitora tsika yekuisanganisa mumenyu yemhuri yese, imi mose muchave muchivandudza kudya kwenyu uye saka, hutano hwako.