Panguva yekudya, vana vazhinji havadye zvavanofanira, inodya zvigadzirwa zvinokuvadza kuhutano sezvazviri mumaindasitiri echingwa kana zvinwiwa zvine shuga. Vabereki vanofanira kuziva nguva dzose uye vagadzire a snack Ita kuti ive noutano hwakanaka uye inovaka muviri sezvazvinogona kudzivirira matambudziko ehutano mune ramangwana senge chirwere cheshuga kana zvimwe zvirwere zvemoyo.
Chikafu chakareruka chakakosha kana zvasvika pakuzadzisa budiriro inogoneka mune vadiki vari mumba. Ipapo isu tinokupa iwe yakatevedzana yenhungamiro kana matipi ayo achakubatsira iwe kuziva uye kugadzirira iyo yakanyanya kunaka tudyo kune vana vako.
Kukosha kwemichero nemiriwo muchingwa
Kashoma kuti mune michero nemiriwo muchikafu chemwana. Idzi chikafu chakapfuma mune zvakawanda zvinovaka muviri izvo zvinonyanya kubatsira kune hutano hwevadiki. Ndokusaka zvichikurudzirwa kuisa chikafu chakadai semichero, nzungu, madomasi kana avocado muzvikafu zvevana. Iwe unofanirwa kudzivirira kutora chibereko muchimiro chemuto uye sarudza kuchidya icho chose kutora mukana kune zvese zvivakwa.
Mapuroteni ari muchikafu
Chimwe chikafu chisingakwanise kushomeka muzvikafu zvevana mapuroteni. Izvo zvakakosha kana zvasvika pakuvimbisa kuvandudza kwakanaka uye kukura kwevana vadiki. Kune izvi, haufanire kupotsa huwandu hwakawanda hwenzungu uye dhizi senge iyo yogati, mukaka kana chizi. Imwe sarudzo yakanaka ndeyekuisa sausage yemhando yepamusoro senge Serrano ham kana sausage loin. Iwe unofanirwa kudzivirira masukisi emhando dzakashata senge mortadella kana salami, sezvo vasinganyatso kupa zvinovaka muviri uye vakapfuma mumafuta.
Mvura muchingwa
Kudya kwemvura imwe pfungwa yekusimbisa. Vana vajaira kunwa zvigadzirwa zvinokuvadza zvakanyanya uye zvinokuvadza kuhutano sechikafu semuto, smoothies kana zvinwiwa zvine shuga. Mhando idzi dzezvinwiwa dzine huwandu hwakawanda hweshuga hunorwisa zvakananga hutano hwevana. Mukufamba kwenguva, kunwa kunwiwa kwezvinwiwa zvakadaro kunogona kukonzera matambudziko akakura senge chirwere cheshuga kana kufutisa.
Chinhu chinonyanya kurairwa kumwa mvura kana mukaka wemombe. Mvura yakakosha kana zvasvika pakuwana yakanaka hydration yemuviri wese. Panyaya yemukaka, hazvidiwe kuti uushandise zvisina kunaka uye upe huwandu hwakaringana. Mukaka unopa mapuroteni uye calcium asi akapfuma mumafuta, nekudaro kuwanda kwekudya kunogona kupa huwandu hwakanaka hwemakori
Chikafu chinonaka chakanakira vana
Ipapo isu tichaenda kukupa iwe yakateedzana yemienzaniso yeyakagwinya uye kunovaka chikafu tudyo.
- Chidimbu cheshokoreti yakasviba pamwe netsama nzungu.
- Yogati yakasikwa nenzungu nemichero yakagurwa.
- Chidimbu chemuchero pamwechete kune zvimwe zvidimbu zve ham kana turkey.
- Chingwa chese ine sausage yemhando yepamusoro senge sausage loin kana chizi diki.
Muchidimbu, tudyo ndomumwezve kudya kwezuva uye vabereki vanofanira kuona kuti ine hutano sezvinobvira. Kudya zvimwe zvinhu zvisina hutano zvakadai semafekitori eindasitiri kana zvinwiwa zvine shuga hazvina kunaka kuhutano hwemwana. Tinofanira kukoshesa zvigadzirwa zvitsva nemhando yepamusoro senge nzungu nemichero pane zvemaindasitiri. Chimwe chinhu chinofanira kurangarirwa nevabereki ndechekuti chikafu chinodyiwa chinofanira kusanganiswa neyakajairwa tsika yekurovedza muviri. Nenzira iyi, zvinokwanisika kudzivirira izvozvi matambudziko ehutano muhuwandu hwevana, senge kufutisa kana chirwere cheshuga.