Chii Chavana Vako Kudya?
Zvinyorwa zvekudya zvinogona kuva nzira yakanakisisa yekuchengeta nhamba yemakoriroi vana vako vari kudya, kunyanya kana vakanyanya kuwandisa, uye kuti vave nechokwadi chokuti vari kuwana zvibereko zvakakwana, miriwo, mavitamini, uye minerals, nezvimwe, kubva kune mapoka ezvokudya akasiyana.
Ndeapi Makoriki Anodiwa nevana?
Mukunyora izvo vana vako vanodya uye vanonwa pane zvekudya zvekudya, unogona kuve nechokwadi kuti hazviwanike vashomanana kana kuti zviwandu zvakawanda.
Inogona kubatsira kuti unzwisise kuti zviyero zvipi zvavanoda chaizvo zuva rega rega. Muzhinji, vana vari:
- Mwana wemakore 1-3 anoda imwe 1 300 makoriori zuva rega rega
- Makore mana nemakore makumi matanhatu nemashanu anodiwa vanoda 1,800 makoriro zuva rega rega
- Makore makumi manomwe nemakore manomwe vanoda makore 2 000 makoriro zuva rega rega
- Makore gumi nemasere kusvika gumi nemashanu (vakomana) vanoda makirogiramu 2 500 zuva rega rega
- Makore 11-14 (vasikana) vanoda makirogiramu 2,200 zuva rega rega
- 15-18 ane makore (vakomana) vanoda makirogiramu 3 000 zuva rega rega
- 15-18 wemakore (vasikana) vanoda makirogiramu 2,200 zuva rega rega
Iyi calori calculator inokwanisa kukupa mamwe mashoko chaiwo pamusoro pekuwanda kwemakorii ako mwana wako zuva rimwe nerimwe zvichienderana nezera ravo uye nhengo yebasa. Zvechokwadi, izvi zvinotora kuti mwana wako haasi kuedza kuderedza uremu kana kuwedzerwa .
Zvokudya Mapoka Zvine Basa
Kunyange zvazvo chikafu chekudya chinowanzoshandiswa kuchengetedza makirori uye kugadzirisa makoriri paunenge uchiedza kubatsira vana vanorema kuderedza uremu kana kuchengetedza uremu hwakanaka, vanogonawo kukubatsira kuti uone kuti vana vako vari kudya kudya kwakanaka nezvokudya zvakasiyana siyana kubva kune imwe neimwe boka rezvokudya :
- Zviyo, nechisarudzo chembeu yose
- Vegetable
- Zvibereko
- Misi uye dairy - kunyanya mishonga yemakaka yakaderera-mafuta, saizi uye yogurt, uye zvimwe zvekudya zvinokonzerwa ne calcium uye vitamini D
- Nyama uye nyemba zvepuroteni , kunyanya nyama yakaonda kana yakaderera uye inosanganisira huku, hove, mazai, uye makungu
Ndezvipi zvinoshandiswa kubva kune rimwe boka rezvokudya zvichange zvichienderana nezera remwana wako, asi kazhinji, unofanira kutarisira vana vako kuti vadye zvokudya zveboka rimwe nerimwe rezvokudya zuva nezuva.
Vitamine neMaminari Zvimwe
Kuchengetedza zvinoitwa nevana vako kunogona kubatsira kuve nechokwadi kuti vari kuwana huwandu hwakawanda hwevhitamini, zvicherwa, uye zvimwe zvibereko zvinokosha.
Iwe unogona kunyora uye uve wakatarisa zvokudya zvinowanikwa zvakanaka zve fiber , iron , calcium , potasium , uye chero mimwe michina yaunofunga kuti vana vako havawani zvakakwana.
Kana vana vako vachirasikirwa nechinhu chero chipi zvacho nokuti ivo vanodya zvakashata kana vanodya zvakawanda zvisingadyi zvokudya , ipapo multivitamin inogona kuva pfungwa yakanaka.
Chengeta Zvokudya zveMwana wako neDhiyabhorosi Diary
Vana vakawanda vane uwandu hwemazuva ano uye zvinoshamisa, uye vazhinji vavo havazivi kuti sei.
Vanogona kunge vanoziva kuti havasi kushingaira zvakakwana, asi havazivi kuti zvipi zvekare zvinowanikwa zviya zvinoita kuti varambe vachiwedzera kuwedzera.
Zvinyorwa zvekudya zvezvokudya zvemwana wako zvinogona kukubatsira kuti uzive zviri kuitika. Kana mwana wako achingodya zvikamu zvakanyanya? Inyoka inoshanduka ikava kudya kwekuwedzera here? Kana kuti zvose zvekare zvinokwana makiroji kubva kunwiwa kune mhosva here?
Chengeta diary yezvokudya kwemazuva mashomanana kana masvondo.
Iwe unogona kunge wakashamisika zvikuru pane zvaunowana nezvekudya kwemwana wako. Iyo My Plate Daily Checklist ndiyo imwe nzira yezvinyorwa zvekudya zvinogona kukubatsira kuti uone kana iwe uri kuchengeta mazano ekupedzisira kwekudya uye zvinangwa zvekusangana zveboka rimwe rezvokudya.
Muenzaniso Zvokudya Diary
Muenzaniso wekudya uri pasi apa unoratidza zvaunogona kuita nevana vako vekudya kwezuva nezuva. Ungaona here matambudziko? Kune chimwe chinhu, kufunga kuti uyu mudiki, ari kuwandisa makoriki akawanda. Uyezve, ari kuwana:
- Zvakawanda zvakawanda zvinodya. Vana kazhinji havadi chikafu chekurara uye kana vachiita, chinofanira kunge chave chikafu chetano, seapuro, uye kwete makiki uye mukaka.
- Zvimwe zvakawanda zvinowedzera makorikori kubva kune shuga yakakwirira uye zvokudya zvakakwirira-mafuta , kusanganisira Root Beer uye Oreo Cookies, izvo zvingava zviri nani sechirwere chenguva dzose uye kwete chikafu chenguva dzose
- Zvimwe zvikamu zvepamusoro, kusanganisira kushanda kweOreo Cookies iyo inowanzova yekikiki, kwete zvitanhatu
- Nhamba shoma yemiriwo mukudya kwake
- Mune calcium yakawanda kubva kuArime Juice uye mukaka
- Zvimwe zvisarudzo zvakanaka, kusanganisira 1% mukaka, zviyo zvose zvezviyo, uye zvimwe zvibereko
Mukuwedzera pakuongorora diary yezvokudya iwe pachako, inogona kuvawo ruzivo rwakanyanya kana iwe uchida kuwana rubatsiro rwepamusoro kubva kuchipatara chako mukuziva kuti chii chingave chakakanganisika nezvokudya kwevana vako. Kunyangwe iwe unongonyora zvese izvo mwana wako anodya uye anonwa pane diary yezvokudya, unogona kuita kuti zvive nyore nekushandisa mamwe mabhiizo, akadai se:
- Zvokudya
- B = Zvokudya
- sAM = mangwanani
- L = kudya
- SPM = Masikati Masikati
- D = Kudya
- sBT = Chirwere Chekugara
- Zvokudya Mapoka
- G = Mbeu
- V = Miti
- F = Zvibereko
- M = Zvokudya / Nyuchi
- D = Misi / Dairy
| Muenzaniso Zvokudya Diary (kwete kwete muenzaniso wakanaka!) | |||||
| Zvokudya | Chikafu | Serving Size | Calories | Boka rezvokudya | Tsanangudzo |
| Chinwiwa cheranjisi | Breakfast breakfast | 8oz | 110 | Zvibereko | Minute Maid Kids +, Calcium 35% |
| Cereal | Breakfast breakfast | 1 cup | 160 | Zviyo, Dairy | MultiGrain Cheerios uye 1/2 mukombe 1% Misi |
| Apple Juice | Snack 10am | Juice Box | 100 | Zvibereko | 100% Fruit Juice |
| Banana | Snack 10am | 1 | 105 | Zvibereko | Chinhu chakanaka chinopa fiber, potassium, vitamini C. |
| McDonalds Cheeseburger Anofadza Kudya | Kudya | 500 | Nyama, Dairy, Zvibereko, Zviyo | Apple Dippers, 1% Mushonga | |
| Celery ne Peanut Butter | Snack 4pm | 4 madzitiro mashanu, 2 tbsp | 200 | Veggies, Nyama / nyemba | Nzvimbo dzakanaka dzefiber, mapuroteni. |
| Root Bheri | Snack 4pm | 8oz | 120 | Shuga yakanyanya | |
| Macaroni uye Cheese | Kudya | 1 | 220 | Zviyo, Dairy | |
| Oreo Cookies | Snack 8pm | 6 cookies | 300 | Mafuta akawanda uye makoriyori | |
| Misi | Snack 8pm | 8oz | 120 | Dairy | |
| Calorie Totals: | 1,935 | ||||
| Boka rezvokudya Zvose | Zvibereko 4 | Veggies 1 | Dairy 3 1/2 | Nyama / nyemba 2 | Zviyo 3 |
| Notes: | Zvakawanda zvakawanda zvinodya! Unoda mamwe mazggi uye utano hwakanaka. | ||||