Kuwana vana kudya michero nemiriwo chinangwa chikuru kuvabereki vakawanda.
Hazvishamisi kuti kazhinji zviri nyore kuvaita kuti vadye michero yakawanda kupfuura miriwo .
Utano Hune Zvibereko Zvokudya Zvibereko
Zvibereko zvinokosha kunyange zvakadaro, sezvazviri:
- Chinhu chakanaka chekudya-mafuta
- Low mu munyu
- Low in calories
- Zvokudya zvine utano zvisina cholesterol
- Kazhinji zvakanaka zvakanaka zve potassium , fiber , vitamini C, uye folate
Zvimwe Zvibereko Zvipi Zvokudya Zuva Rese
Zvibereko zvakawanda vana venyu vanoda kudya zuva rega rega?
Kutevera musarudzo weGoogle MyPlate , zvinokurudzirwa kuti:
- Vana vane makore maviri-vaviri vanodya 1 mukombe wezvibereko zuva rimwe nerimwe
- Vana vane makore 4-8 vanodya 1 kusvika 1 1/2 makapu emichero zuva rimwe nerimwe
- Vasikana vane makore 9-13 vanodya 1 1/2 makapu emichero zuva rimwe nerimwe
- Vana vane makore gumi nemasere vane gumi nemasere vanodya 1 1/2 makapu emichero zuva rimwe nerimwe
- Vana vane makore 9-13 vanodya 1 1/2 makapu emichero zuva rimwe nerimwe
- Vana vane makore 14-18 vanodya makapu maviri emichero zuva rega rega
Paunofunga nezvekushanda hukuru uye kukurudzirwa kwezuva nezuva kwezvibereko, gara uchiyeuka kuti 1 kapu yemichero inowanzoenzana nekapu yemucheka yakakangwa kana kuti yakagurwa kana:
- A apulo duku kana hafu yeapuro huru
- Mukombe weapuloaucece
- Bhanana guru
- Anenge anenge 32 mazambiringa asina zvibereko
- Mukati mazambiringa mazambiringa
- A huru orange
- A peach guru
- A medie pear
- 3 mashizha pamwe chete
- Inenge 8 mashizha makuru
- A 1 "wedenga guru revhuta
- 1/2 mukombe wemazambiringa akaomeswa
Kunyange zvazvo mukombe weji 100% yemuchero wemichero , kusanganisira juice yeapuro uye jisi rearangi, inogona kuenzana sekapu yemichero, zviri nani kudya michero yakazara, iyo ine fiber yakawanda, panzvimbo yejusi.
Nzira Yokuwana Vana Kudya Zvimwe Zvibereko
Kuwana vana kudya michero hakuwanzo zvakaoma sekuita kuti vadye miriwo. Michero yakawanda ine unhu hwakanaka uye inowanzoonekwa sechinhu chinonaka chokudya .
Kunyange zvakadaro, kana mwana wako asingadyi michero yakawanda, mamwe mazano ari nyore kumudzidzisa kudya michero yakawanda inosanganisira iwe iwe:
- Ingoita kuti michero yakawanda inowanikwa mumusha mako, kusanganisira kuva nemichero yose uye kutema michero yakaipoteredza nokuda kwekurumidza kudya
- Ipa zvisarudzo zvakasiyana-siyana, kusanganisira michero mitsva iri mumwaka, uye rega mwana wako abatsire kuvatora kunze kwechitoro kana panguva yekuenda kumusika wemusika
- Wedzera michero, yakadai sebhanana kana majiroji, sechingwa pamwana wako wekudya kwekudya chamangwanani, yogurt, nezvimwewo.
- Bvumira mwana wako kuti anyatsochera michero mucheka
- Itai chibereko smoothie
Uye ivai muenzaniso wakanaka nekudya michero yakasiyana siyana zuva rimwe nerimwe.
Mwana wako ari kudya anodya here? Kusvikira atanga kudya michero yakawanda, ungabvunza chiremba wevana kana achida vitamini .
Sources:
USDA. Mazano ekukubatsira iwe kudya michero.