Mhuri zhinji dzinoziva nezve kukosha kwehutano hwevana, mukuti hunofanirwa kuve hwakasiyana, hwakaenzana uye yakapararira pamusoro pekupfura kwakawanda zuva rese. Nekudaro, mamwe emapfuti aya anowanzo kupihwa kukosha kushoma pane mamwe ese, sezvazvinoitika nezvikafu zvevana.
Kazhinji kacho kadiki kadiki kanofuratirwa, chimwe chinhu chisinga nyatso kuvepo sezvo chikafu chidiki ichocho chinobvumira mwana kudaro tora simba raunoda kuti upedze zuva. Ndokunge, ita basa rako rechikoro, tamba neshamwari dzako, kana kugashira kuchengetedza chero kudzidza kungangouya. Kune rimwe divi, kudya kwemanheru hakufanirwe kuve kwakanyanya kuitira kuti kukanganise kurara.
Sezvauri kuona, chikafu chevana icho chatinombokanganwa, Ine kukosha kwakanyanya kupfuura zvaunogona kufungidzira.
Sei chikafu chevana chakakosha
Zvekuti izvo zvinovaka muviri zvinodiwa nevana zvinovharwa mazuva ese, zvakakosha kuti kudya kwako kunosanganisira zvekudya kubva kumapoka ese. Uye zvakare, zvakakosha kuti ugovane iwo mapfekero zuva rese, kuitira kuti nenzira iyi vawane simba ravo rinodiwa. Nekudaro, iyo nzvimbo iri pakati pekudya ipfupi zvakakwana kuitira kuti mazinga eglucose achengetedzwe zuva rese pasina muviri kushandisa masosi ayo.
Nekudaro, mwana anosvika pakudya kunotevera asina kuwedzeredza chishuwo uye isu tinodzivisa kunyanyisa uye kusagaya zvakanaka. Kune rimwe divi, zvakakosha kuti muviri wakadzora mazinga eglucose kuti akwanise kuita muzvidzidzo zvake. Sezvo, kushayikwa kweglucose, kunokanganisa kugona kwekuchengetedza, kuisa pfungwa, kubata mumusoro nezvimwe.
Sekureva kwenyanzvi mune chikafu chevana, chinwiwa chinofanirwa kuvhara 15% yehuwandu hwesimba rinodyiwa zuva rega rega, sekudya kwekuseni. Sezvo chiriwo chikafu chidiki masikati, zvinogona kushandiswa wedzera zvese-zvakakosha zvakakosha zvekudya semichero, kana zviyo kana mukaka. Sezvo zvinovaka muviri zvinobatsira mukukura mavitamini, zvicherwa kana mapuroteni, aripo mumapoka ezvikafu aya.
Hutano sarudzo svutugadzike yevana
Chikafu chinofanira kunge chiri chikafu chinovaka muviri, kunyangwe iri mashoma macalorie kuitira kuti mwana asasvika akaguta kuzodya uye nekudaro kusvetuka kudya kwekupedzisira kwezuva. Iwe une sarudzo dzakasiyana dzese dzine hutano zvakanyanya pazvikafu zvevana, semuenzaniso:
- Sangweji yechingwa ine zviyo, kutonhora kutonhora kweTurkey uye chizi, kana iwe ukawedzera kamhandara kaorivhi mafuta, zvakatonaka. Kutora nesandwich, jisi yemichero yechisikigo, eorenji kana tangerines semuenzaniso, saka iwe zvakare unosanganisira vhitamini C uye unozvidzivirira kubva kuzvikosoro.
- Banana oat mapancake, chikafu chinokurumidza kugadzirira, hutano uye hwakakwana hwakakwana kutaura kunovaka. Mune iyi link tinokusiya iwe resipi kugadzirira aya mapancake anonaka, iri nyore nzira mairi vana vanozokwanisa kushandira pamwe.
- Muchero uye yogati saladhi: Zviri nyore kugadzirira uye zvakakwana kwazvo, mune imwechete pfuti iwe unosanganisira dairy, michero uye iwe unogona kana wedzera nzungu kana mbeu uye upedze chikafu.
- Chibereko smoothie: Kune vana vanodya zvakanyanya, muchero smoothie inzira huru, nekuti kunwa kuri nyore pane kutsenga uye mune smoothie unogona kusanganisira ese marudzi ezvikafu. Nechecheche chemukaka, wedzera michero yakasarudzwa, uchi kutapira zvishoma, nzungu, chia kana mbeu yeflakisi nezvimwe. Iko kusanganiswa hakugumi, kunyangwe muzhizha iwe unogona kuzviita mune smoothie fomati kwekudya kunozorodza kwazvo. Usapotsa izvi smoothie recipes, vana vanozovada kunyanya kana mukavarega vachigadzirira zvekudya nemi.
Snacks yevana vasingashiviriri
Vana vane imwe mhando yekusashivirira, senge lactose kana gluten, vanofanirwawo sangana ne calcium yako, mineral, kana fiber inoda, yezvikafu zvavanogona kutora. Heano mamwe mabikirwo e dhizeti yevana vasingashiviriri vegluten. Uye mune ino imwe link, iwe unowana maresipi e mashupu evana lactose vasingashiviriri.