Ana a msinkhu wa sukulu amafunika kudya zakudya zoyenera, mavitamini apamwamba ndi zochitika zomwe zingathandize thupi lawo kukhala ndi thanzi labwino. M'munsimu mudzapeza zambiri zokhudza chakudya choyenera cha ana a sukulu.
Kudya nthawi zonse
Ana amafunikira chakudya chokhazikika ndi zosakaniza pakati pawo. Izi ndi zofunika makamaka pamene tikukamba za zakudya zabwino za ophunzira aang'ono. Ngati mmalo mwake mwanayo amayamba "kutengapo" chinachake pamsuntha, ndithudi sipangakhale kukambirana za zakudya zabwino.
Ndibwino kuti ana ayambe tsiku lawo chakudya cham'mawa - mwachitsanzo, mkaka ndi flakes, kuti mupirire kusukulu mmawa. Ndiye - chotupitsa chimodzi, zipatso 1-2 kapena chidutswa cha keke chidzawapatsa mphamvu zowonjezera kuti azikhala osangalala asanadye chakudya. Chakudya chokhacho chiyenera kupangidwa mosiyanasiyana ngati n'kotheka.
Mfundo zoyenera kudya kudya ana a sukulu zimalimbikitsa makolo izi:
- 1-2 pa mlungu mwanayo amakonda kudya nsomba;
- Kamodzi pa sabata - nyama yofiira (monga ng'ombe);
- 1-2 pa sabata mwana ayenera kudya nyemba kapena zakudya monga zophika masamba;
- Masiku ena, mwanayo akhoza kupatsidwa nyama yoyera (mwachitsanzo, nkhuku) kapena mbale zopangidwa ndi pasta.
Chonde dziwani kuti mukhoza kuphunzitsidwa kudya zakudya zathanzi mothandizidwa ndi chakudya chamadzulo ndi madzulo kumapeto kwa sabata, pamene mudzasonkhana patebulo ndi banja lonse.
Zakudya kuchokera m'magulu onse odyera
Polankhula za zakudya zabwino za ophunzira, ziyenera kuzindikila kuti ana amafunika kudya zakudya za magulu onse a zakudya - kukwaniritsa zosowa zawo za thupi. Tiyeni tiganizire izi mwatsatanetsatane.
Mkate, mbewu zina ndi mbatata. Ndibwino kuti ana a sukulu adzidalira pa zakudya izi. Pamene mukukonzekera chakudya, mupatseni chakudya, chakudya chopatsa thanzi chimaona kuti 2/3 ya ana a sukulu amapangidwa ndi zopangidwa kuchokera ku ufa wotero.
Zipatso ndi ndiwo zamasamba. Ana a sukulu wathanzi, apamwamba amapereka magawo asanu a zipatso ndi ndiwo zamasamba tsiku ndi tsiku.
Gawo limodzi lingaganizidwe:
- Zipatso zazikulu zofiira - mwachitsanzo, nthochi, apulo, lalanje;
- Zipatso ziwiri (monga maula), 10-15 mphesa, yamatcheri, zipatso;
- Gawo limodzi la saladi kuchokera ku masamba atsopano;
- Supuni zitatu zodzaza masamba ophika - monga nandolo wobiriwira;
- Supuni zitatu zodzaza nyemba zophika - monga nyemba (ngati mwana adya zambiri, akuwerengedwanso ngati akutumikira);
- Supuni imodzi ya zipatso zouma - monga zoumba kapena apricots zouma;
- Gulu laling'ono la madzi achilengedwe (ngati mwana akumwa zambiri, akuwerengedwanso ngati akutumikira).
Mkaka ndi mkaka. Apatseni ana osachepera 3 malonda a mkaka tsiku. Zitha kukhala 1 phukusi la yogurt, 1 galasi la mkaka kapena chidutswa chimodzi cha tchizi kukula kwa masewero. Izi ndizofunikira kwambiri pa zakudya zabwino za ophunzira aang'ono. Zakudya zamakono zotsika mafuta zimakhala ndi calcium yofanana ndi mndandanda womwewo wa mavitamini omwe timapeza popanga mafuta enieni. Komabe, ndizosayenera kugwiritsa ntchito mankhwala okonzera mkaka kwa ana.
Nyama, nsomba ndi zinthu zina. Nyama (makamaka yofiira) ndi nsomba ndizopambana zowonjezera zitsulo. Komabe, nyemba (mphukira, nyemba), masamba obiriwira ndi omwe amapindulitsa tirigu amatha kupatsanso thupi la mwanayo chitsulo chokwanira.
Nsomba zamchere - monga sardines, anchovies, mackerel, saumoni - ali olemera kwambiri mu Ω-3 mafuta acids. Matendawa ndi ofunikira kuti azitha kugwira bwino ntchito za mwana wamanjenje, zamagulu ndi zamaganizo. Malamulo a kudya ana a sukulu osati aphunzitsi okha, komabe ana ambiri, amanena kuti sabata ana amafunikira kudya mavitamini awiri. Komabe, pewani kumupatsa swordfish, chifukwa ili ndi mankhwala ambiri a mercury.
Zakudya zamatenda kapena zowonjezera. Zakudya zamtengo wapatali kapena shuga-monga mikate, cookies, chokoleti chokoleti, zokometsera - amapatsa mwana wa sukulu mphamvu zochuluka, koma pafupifupi mavitamini ayi. M'magawo ang'onoang'ono, maswiti angadye, komabe, ngati gawo limodzi la zakudya zokwanira, osati monga cholowa cha chakudya chofunikira, chamoyo ndi chamoyo.
Zakumwa zofunikira. Monga chakumwa choyenera kwambiri, chakudya chopatsa thanzi chimapereka mkaka ndi madzi kwa ana a sukulu - popeza siziwononga mano awo. Mavitamini ali ndi asidi ambiri ndipo ali ndi shuga wambiri (ngakhale mu timadziti timene timapeza shuga zachibadwa). Choncho, ndi bwino kupatsa ana zakudya pamodzi ndi chakudya - mwinamwake, ndibwino kuti muwachepetse madzi.
Chiwerengero cha madzi omwe wophunzira amafunikira masana chimadalira nyengo, zochita za mwana ndi zakudya zomwe amadya. Ndibwino kupatsa ana kamodzi kake (mkaka kapena madzi) ndi chakudya, komanso galasi - pakati pa chakudya. Apatseni ana madzi ambiri pa nthawi ya kutentha komanso panthawi yochita masewera olimbitsa thupi.
Chakudya chopatsa thanzi cha ana aang'ono samalola kugwiritsa ntchito zakumwa za carbonate monga coke, zomwe zili ndi caffeine. Kwa ophunzira okalamba, peŵani kuwapatsa zakumwa zamchere zomwe zili ndi caffeine pamene mukudya, monga caffeine kumateteza thupi kuti lisatenge chitsulo.