Batsira Pakati Pako Kubvuma Kudya Zvakakora
Pakati pemitumbi inokura pamheni inomhanyisa uye inoda zvimwe zvibereko kuti ibatsire kukura. Zvinosuruvarisa, vazhinji vane gumi nevaviri havasi kuwana zvakakwana zvevamwe mavitamini nemaminerari, kana vari kuwana zvinhu zvakawanda zvakashata.
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Vakapfupi paCalcium.Inofungidzirwa kuti vazhinji vari gumi chete vanogamuchira hafu yemazuva ose anokurudzirwa chiyero che calcium. Batsira mwana wako kusarudza calcium zvokudya zvakadai, mukaka, yogurt, uye cheese. Tofu inowedzerawo mune calcium, seyo calcium yakasimbiswa juice yearangi uye mukaka we soy. Yogurt-based smoothies ndiyo nzira yakanaka yekukurudzira mwana wako kuti adye calcium uye michero, uye vazhinji vari gumi vanopfuura vanokwanisa kushandira blender, nekutarisa kwako.
Kuti uite calcium yakawanda smoothie, shandisa 1 kapu yegaini kana vhiriji yevanilla ne 1/2 mukombe wemukaka wakaderera-mafuta, 1/2 kapu yemichero (bhanana, strawberries, kana bluberberries), uye 1/4 kapu yechando. Akapfekedza kusvikira kushesa.
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Vanodya Matorikiti Akawanda.Icho chinokonzera pano chiri juice, kana kuti chinotapira, soro inonwa. Ichokwadi, kunwa kunotapira ndiko kunowanzoita shuga yakawedzerwa mune zvekudya zvevana veU.S. Ipa mvura yako inotonhora yakawanda kana mukaka, pane kudaro. Ita michero mitsva inowanikwa, uye shanduka kumashure ezvokudya zvinonaka zvinopa zvishoma munzira yekudya, zvakadai sechips, cookies, uye keke. Preteens inoda makorikori, kunyanya sezvavanosvika pakuberekwa kana kugadzirira kukura, saka usarega kupa mishonga. Ingova nechokwadi chekudya kwaunopa.
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Havana Kudya Zviyo Zvose.Chikafu chitsvuku chinotonga a supermarket aisles. Shandura kunotenga zviyo zvechingwa zvakakwana, uye usapinda mbeu dzakanatswa, dzakadai sezviyo zvinokwana, pastas, pretzels, mucheka mutsvuku, uye zvimwe zvakanatswa, zvigadzirwa zvemuchena mutsvuku. Izvo zviyo zvose zvaunofanira kutenga zvinosanganisira rizi dzomusango, bhari, uye marati akaiswa. Itaiwo kushandisa mbeu yakakwana mumazuva ose ekubika. Edzai jisi rakasviba panzvimbo yemucheka mutsvuku, kana kusarudza gorosi macaroni kana spaghetti. Kune zvakawanda zviyo zvegorosi zvinoshandiswa zviripo nhasi, uye zvakanaka, zvakare. Bvisa oasted oat cereal senyoka kana kuti edza zviyo zvekudya zvekudya.
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Vanodya paMhanya.Paunenge wakabatikana, uye uine nzara, haugone kubatsira kunze kwekuita zvikanganiso zvekudya. Tweens avo vanomhanya kubva kubasa kuenda kune rimwe basa vanogona kutora fodya yekutanga yavanoona, uye iyo inopisa ingasave isarudzo yakanaka. Bhokisi rako rinotapira zvine utano hwakanaka, uye iva nechokwadi chekuti mwana wako anogona kuwana izvi zvinotapira nyore nyore. Uyewo, iva nechokwadi chekusarudza michero uye michero yakashambidzwa uye yakagadzirira kuenda. Utano hwakachena hunosanganisira michero, marimu, yogurt, makeke ejunga, zviyo zvose zvezviyo, michero yakaomeswa, tsuroti, shandi, peanut butter, uye mapapunk-fat. Batsirai pakati penyu kuita purogiramu inobvumira nguva , uye kuungana kwekudya nguva dzose pamwe chete nemhuri yese. Kudya nderuzhinji uye mhuri dzinofanira kushandisa nguva yakawanda pamwe chete.
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Havazivi Zvavanoda.Izvi zvingangodaro kukanganisa kukuru kwezvose. Tweens vanofanira kuziva kuti zvii zvavanofanira kudya, nekudzivisa. Dzidzisai pakati penyu pamusoro pekuita zvisarudzo zvakanaka, uye shandai pamwe chete kuronga menus, kana kuunganidza mhuri yekutsvaga mazita. Nenzira yakawanda, yako makore gumi nematanhatu inofanira kupedza anenge 1,800 makoriori pazuva, uye inofanirwa kudya mashizha matanhatu embeu (zvichida gorosi rose), 2 1/2 makapu emiriwo, 1 1/2 makapu emuti, zvikamu zvitatu zvemukaka kana mukaka, uye 5 ounces bhinzi kana nyama. Preteens inozivikanwa nokuda kwekudya, uye saka zvinowanzoomera kuti uwane huwandu hwakawanda hwezvokudya muzvokudya zvake zvezuva nezuva. Kana iwe uchifunga kuti kudya kwemwana wako hakuna kukwana, bvunza chiremba wevana vako nezvokudya zvinovaka muviri.