Zvinofanira kudya izvo mwana anoita kurovedza muviri
Zvemukati
- Kupa mwana anoshingaira
- Kudya menyu kune mwana anoita zvemuviri
- Dzidza maitiro ekugadzira zvinwiwa zvine hutano kuti vana vaendese kuchikoro.
Mwana anoita chiitiko chemuviri anofanirwa kudya zuva nezuva, chingwa, nyama nemukaka, semuenzaniso, izvo zviri chikafu chakapfuma musimba uye mapuroteni kuvimbisa mukana wekusimudzira mukuita kwechiitiko ichi. Uye zvakare, zvakakosha kuti tidye miriwo nemichero mazuva ese uye nekunwa mvura muswere wese, tichidzivirira zvinotapira uye zvine munyu uye zvakanyanya chikafu chakasimukira.
Muitiro wekurovedza muviri panguva yehudiki wakakosha zvakanyanya, nekuti zvinobatsira mukukura kwemhasuru nemapfupa uye zvinobatsira kuchengetedza huremu hwemuviri hwakakodzera, kudzivirira matambudziko anokonzerwa nehupenyu hwekugara, sekufutisa. Nekudaro, pamusoro pekutamba munzvimbo yekutamba yechikoro, vana vanofanira kudzidzira mutambo, senge kusvetuka kana basketball kwemaminitsi makumi matanhatu pazuva.
Kupa mwana anoshingaira
Mwana anoshingaira, anotamba mubindu, anomhanya munzvimbo yekutambira yechikoro kana mumwe mutambo wakadai sekutuhwina kana nhabvu, semuenzaniso, anofanira kudya:
- Zvikafu zvine makabhohydrate pakudya kwese, senge chingwa, zviyo, mupunga uye pasta, semuenzaniso, kupa simba. Svika pakuziva izvo zvekudya pa: Chikafu chakazara muCarhydrate.
- Idya mapuroteni-akapfuma zvekudya kunyanya mushure mekuita kwekuita muviri, sehuku, zai, mukaka kana yogati.
- Idya kanokwana zvibereko zviviri pazuva, iyo yakafuma muvhitamini uye inodzivirira hutachiona, kunyanya usati wadzidzira kurovedza muviri kana sedhizeti;
- Idya muriwo zuva nezuva, kudya muto wemasikati uye wekudya kwemanheru;
- Kunwa mvura zuva rese, sezvo ichinyorovesa uye ichibatsira kudzora tembiricha yemuviri. Zvisinei, mwana anoita zvemitambo, anofanira kunwa kusvika pamaminetsi gumi neshanu asati aekisesaiza uye panguva yekurovedza muviri, maminetsi gumi nemashanu, pakati pe120 ne300 ml.
Vana vari kushingairira uye vanoita zvemuviri vanoshandisa simba rakawanda kupfuura avo vasingaite, uye nekudaro vanofanirwa kudya macalorie mazhinji, angangoita 2000 macalorie zuva nezuva, ayo anofanirwa kuve akapatsanurwa kanopfuura ka6 kudya pazuva, haafanire kushandisa anopfuura maawa 3.5 pasina kudya, kuitira kuchengetedza simba uye kuita kwakanaka kwechikoro.
Kudya menyu kune mwana anoita zvemuviri
Unotevera muenzaniso wemenu yezuva yemwana ari kushanda.
| Kudya kwemangwanani (8am) | Mukaka, 1 chingwa nejamu uye 1 michero |
| Kubatana (10.30h) | 250 ml sitirobheni smoothie uye 1 mashoma maamondi |
| Kwekudya kwemasikati (1 pm) | pasta ine nyama, ine saladhi uye gelatin |
| Manheru masikati (16h) | Vanilla pudding |
| Snack pamberi pemutambo (18h) | 2 toast ne turkey ham uye 1 michero |
| Kudya kwemanheru ((8.30 pm) | mupunga wakabikwa, bhinzi, huku nemuriwo |
| Kudya kwemanheru (10 pm) | 1 yogati yakajeka |
Chikafu chakabikwa, zvinwiwa, makuki nemakeke hazvifanirwe kudyiwa nguva dzose uye hazvifanirwe kunge zviri sarudzo usati waita zvekuita, sezvo zvichitungamira mukunzwa kwedumbu rakazara zvichikonzera kusagadzikana.
Dzidza maitiro ekugadzira zvinwiwa zvine hutano kuti vana vaendese kuchikoro.
Zvinyorwa Zvazvino
Maitiro Ekudzora uremu pane Vegetarian Kudya
