Ndezvipi zvekudya zvakakosha pakukura kweuropi hwemwana?

Ndezvipi zvekudya zvakakosha pakukura kweuropi hwemwana?

mazai

Tsvagiridzo inoratidza kuti mazai akakosha pakukura kwemucheche uye kushanda kwehuropi. Maererano nekuongorora kwesayenzi, zai guru rine yolk rine hafu yezvinodiwa zvevana vane makore 4-8. Vana vanogonawo kuva nezai rakabikwa remangwanani kana omelet kana frittata yakagadzirwa nemazai nemiriwo kwemasikati kana kudya kwemanheru.

hove dzine mafuta

Hove dzine mafuta ndiyo yakanakisa sosi ye omega-3 fatty acids, iyo yakakosha pakushanda kwehuropi uye kukura. Maererano ne Academy of Nutrition, vana vanoda omega-3 fatty acids kuti huropi hushande uye kukura. Omega-3 fatty acids inobatsirawo kuvandudza pfungwa uye maitiro.

Muriwo wemashizha

Muriwo wemashizha ane mashizha akanaka kune folic acid. Semuenzaniso, 100 magiramu epinashi yakasvibirira ine inenge hafu yezuva nezuva yefolic acid iyo vana vane makore 4-8 vanoda.

CDC inokurudzira kuti vakadzi vatore 400 micrograms yefolic acid inovimbwa nayo vasati uye panguva yekuzvitakura kuti vadzivise neural tube defects.

Folic acid yakakoshawo mukukura kweuropi nekushanda, saka vabereki vanofanira kuona kuti vana vavo vane manyuko akaringana mukudya kwavo. Izvi zvinogona kuwanikwa nekuwedzera zvinotevera pakudya kwevana:

• Kabheji kana makabheji akabikwa
• Watercress mbishi uye sipinachi.Watercress inogona kuwedzerwa kumasalad nemasangweji. Kana vana vasingadi kudya mashizha ane mashizha, vanogona kuedza kuwedzera kune smoothies kana kusanganisa mumasosi.

oats

Porridge oats inomira pakati pezvikafu zvine yakaderera glycemic index. Chidzidzo chidiki chevana vane makore gumi nemaviri kusvika gumi nemana chakawana kuti kudya chikafu chekudya chakaderera-glycemic-index yaive nhanho inobatsira yekuziva basa panguva yechikoro mangwanani.

Mukuwedzera, porridge yakagadzirwa nemafuta ezviyo zvakakanyiwa ne nut butter kana dzimwe nzungu dzakakangwa ndeye low glycemic index breakfast yakakodzera vana vasina nut allergies. Muchiitiko chekusagadzikana kwe nut, imwe mbeu yakakangwa kana yogati chaiyo inogona kuwedzerwa, iyo inopa mapuroteni uye inogona kubatsira kuenzanisa shuga yeropa.

Bhinzi nenyemba

Bhinzi nenyemba zvine zinc, iyo yakakosha pakukura kwehuropi uye kukura zvakanaka muhuduku. Kapu yemucheka wakabikwa inopa vana nezve 2.52 mg ye zinc, iyo yakaenzana nehafu yezvinodiwa zvezuva nezuva zvevana vane makore 4-8.

Breakfast before school

Chinyorwa chakapa mamwe mazano emangwanani anogona kudya vana vasati vaenda kuchikoro kutsigira kushanda kwehuropi uye kutarisa:

• Zai rakabikwa kana kukweshwa rine zvigunwe zvezviyo
• Oatmeal porridge ne nut butter kana michero
• Smoothie yakagadzirwa nespinachi, yogati yechiGiriki, mabheri uye zvimedu zveapuro

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