Zakudya zabwino kwa ana a sukulu

Kudya achinyamata ndi ana kumafuna chidwi chapadera. Ndipotu, ali achinyamata komanso achinyamata omwe ana amakula mofulumira komanso mwakuthupi. Panthawi ino pali kukula mwamsanga kwa thupi, mafupa amayamba, kukula kwa minofu ndi kusintha kwa mahomoni m'thupi lonse la mwanayo. Choncho, zakudya zabwino kwa ana ndizofunika kwambiri. Tiyenera kukumbukira kuti lili ndi zizindikiro zake.

Kusukulu, ana akuchulukira chaka chilichonse, ana amasinthasintha ndi chilengedwe ndikupanga anzako atsopano. Zonsezi zimafuna mphamvu zambiri, koma makamaka zimabweretsa chakudya. Mu zakudya zabwino, ophunzira ayenera kuphatikiza mavitamini, kufufuza zinthu ndi salt zamchere. Chitsime chachikulu cha mphamvu ndi mapuloteni. Mchere, mafuta ndi zakudya ndizofunikira pa chakudya cha tsiku ndi tsiku.

Pankhani ya mapuloteni, ndi kofunika kuti kukula kwa mwana wanu kumakula. Ilo liri pafupi pafupifupi mankhwala onse. Mapuloteni ambiri mu mkaka, mkate, nyama, mazira ndi nsomba. Zakudya zamasamba zili mu tirigu, pasitala, shuga ndi maswiti osiyanasiyana. Zimakhudza mphamvu ya mwanayo, koma ndikofunika kuti musapitirire kudyetsa ndi kumwa, popeza pali chiwopsezo cha shuga, matenda ndi kunenepa kwambiri. Mafuta amapezeka mafuta, margarine, kirimu wowawasa ndi nkhumba. Mtengo wa tsiku ndi tsiku wa mafuta ayenera kukhala 15-25% ya gawo lonse la mankhwala. Zamchere zimaphatikizapo phosphorous, magnesium, chitsulo, ayodini, zinc ndi calcium.

Zakudya zabwino tsiku ndi tsiku ziyenera kukhala ndi makilomita 2750 a anyamata a zaka 10-13 ndi pafupifupi 3000 magulu a anyamata achikulire. Kwa atsikana, chiwerengero cha tsiku ndi tsiku ndi 2500 ndi 2600 kcal, malinga ndi zaka.

Kwa mwana wa sukulu, kadzutsa ndi kofunika kwambiri, popeza mwanayo ayenera kukhala ndi mphamvu yophunzira. Mwanayo ayenera kudya chakudya cham'mawa kunyumba, ndipo ali kusukulu ayenera kudya zakudya zopatsa thanzi kapena masana. Pa chakudya chimenechi, ayenera kulandira pafupifupi makilogalamu 60 patsikuli.

Chakudya chabwino cha ana a sukulu sayenera kukhala chokoma, komanso chosiyana komanso chothandiza. Zouma, mchere ndi zokometsera ziyenera kuchotsedwa ku zakudya za mwana wanu. Musanadye chakudya chamadzulo, ndi bwino kudya zakudya zopangidwa ndi mapuloteni, ndipo theka lachiwiri la tsiku ndibwino kudya chakudya cha mkaka ndi masamba. Chakudya cham'mawa sichiyenera kukhala chochuluka, koma chopatsa thanzi. Chokoma chabwino cha mwana wachinyamata ndi phala (oatmeal, buckwheat, semolina, etc.). Kulawa ndi kufunika kwakukulu kwa zakudya, zipatso, mtedza kapena zipatso zingathe kuwonjezeredwa. Ndibwino kuti mudye chakudya cha kanyumba tchizi, monga mikate ya tchizi kapena casserole. Chakudya chamasana, chiyenera kukhala ndi mbale zitatu kapena zinayi. Pa choyamba ayenera kukhala msuzi. Kwa nyama yachiwiri kapena nsomba, komanso ngati mbale ya pambali, masamba ndi tirigu osiyanasiyana. Pachitatu mukhoza kudya zipatso. Pa chakudya chamadzulo, ziyenera kukhala maola angapo asanagone. Kudya chakudya ndi bwino kudya zakudya zowala. Zikhoza kukhala tirigu, vareniki, casseroles ndi saladi osiyanasiyana. Kumbukiraninso kuti muyenera kudya pafupifupi 2 malita a madzi tsiku lililonse. Ndi bwino ngati masamba ndi zipatso zam'madzi, compotes, madzi a mchere.

Kumbukirani kuti kudya kwabwino kwa ana a sukulu kuyenera kukhala koyenera. Pa zaka khumi ndi khumi ndi zisanu ndi ziwiri ndikofunika kuti mwana wanu aphunzire kusunga zakudya zoyenera, adalandira ndalama zambiri ndi mavitamini tsiku ndi tsiku ndipo sadadye. Choncho, yang'anani izi mosamala, chifukwa izi zimakhudza thanzi la mwana wanu. Komanso musaiwale kuti kukhala ndi moyo wabwino kusukulu kumaphatikizapo chakudya choyenera komanso choyenera, komanso masewera olimbitsa thupi, kumvetsetsa pamodzi ndi makolo, anzanu, komanso, kukhala ndi thanzi labwino, m'nyumba.