Ko kudya kunoratidzika sei kune wechidiki?
Hazvisi chakavanzika chokuti vakawanda vechidiki vanoisa pfungwa pamushambadziro uye mienzaniso yevezera vanowanzofarira kudya kusina kunaka, saka kunonyorera zvakadai sechiputi, zvinwiwa zvinotapira, zvokudya zvekutsanya kana bharotira zvinosvika panguva iyoyo. Saka, basa revabereki kuti vazive tafura yezvokudya zvakakodzera kune vechidiki uye kuve nechokwadi chokuti mishonga yezuva nezuva yevana vavo yaisanganisira kudya kwakawanda muvhithamini dzakasiyana-siyana, kutsvaga zvinhu uye michina. Pakati pavo, basa rinokosha rinotambwa ne:
- Calcium, iyo inodzivirira mapfupa asina kuora uye kuora kwezino. Vafumi mumukaka uye nemichero yemukaka, broccoli, dhaka chese, lenti, rizi, nyemba, kabichi, marudzi akasiyana-siyana emiti nembeu.
- Protein. Iyo i "chaiyo" chaiyo, iyo inosangana nemasumbu edu, matukisi uye nhengo dzomukati dzinovakwa. Kunyangwe kana mwana wako akawandisa uye achida kuita zvose kuti awane uremu, chikafu chakakodzera chevechiri kuyaruka chinofanira kuramba chichisanganisira mapuroteni. Iyi yezvokudya, mafuta e-low fat, cottage cheese uye yogurt, nyama yakashata, hove, marimu, tofu cheese, nyemba.
- Mafuta, kushandiswa kwaro munguva yekutenderera kuchaita kuti hutano hwebvudzi uye ganda huvepo uye kuzadza muviri nesimba. Asi kudya kwakakodzera kwevechiri kuyaruka kunoratidzira kuti zvinyorwa zvavo muzvokudya hazvizove zvisingasviki 25-35% yehuwandu hwezuva rose hwemaoriyori. Mafuta akakodzera anowanikwa mumarnuts, maarumondi, marinari, masheu, zviyo, sunflower, maorivhi, rapeseed uye mafuta e soya, uyewo mumatt, salmon, tuna. Asi mafuta, nyama yakawanda nemukaka zvinofanira kuva zvishoma.
