Dziwani zakudya za ana 7 zomwe zingagwiritsidwe ntchito ndi omanga thupi!

Nthawi Yowerenga: 8 mphindi


Ndikutsimikiza kuti muli ndi kulakalaka kumudzi kwanu kuyambira muli mwana. Tili ana, zakudya zathu zimakhala ngati za ana (zowonadi!), Kukhala wokhoza kudya zopanda pake masana, monga nyemba zonunkhira, ma yogurt okoma, zakumwa za chokoleti, ndi zina zambiri.

Ndipo ndikadakuwuzani kuti inu, monga womanga zolimbitsa thupi, mutha kupindulanso ndi zina mwazakudya zazing'onozi, mungakhulupirire? Ambiri sangakhulupirire ndipo ambiri anditemberera, koma chowonadi ndichakuti ngati agwiritsidwa ntchito bwino, atha kukhala gawo lazakudya zathu.

Ndipo ndizo zomwe ndikufuna kukuwonetsani m'nkhaniyi! Momwe mungayikitsire zakudya zina zomwe zimawoneka ngati "zopanda pake" pakudya kwanu ndikugwiritsa ntchito mwayi wawo kuthandiza zotsatira zanu pomanga thupi.

Ngati malingaliro awa akumveka openga kwa inu ndipo akuwoneka kuti alibe lingaliro lililonse, ndibwino kuti muwerenge ndikuwona momwe mungagwiritsire ntchito chakudya cha "ana" ndikukhalabe ndi zokongoletsa komanso zotsatira zabwino.

Kubwera?

Chakudya kuchokera kwa ana mpaka akuluakulu

Zakudya za ana sizopanda kanthu koma zakudya zomwe zimafunikira zosowa za ana. Komabe, kunena pang'ono, ndizo magwero azinthu zazing'ono ndi zazikulu zomwe akulu amafunikanso.

Poganiza choncho, sizinthu zina koma zakudya zomwe zimakonzedwa ndi kutsatsa komwe kumapangitsa ana kuti azilandila bwino. Mwachitsanzo: Akuluakulu sangasangalale kudya yogati yokhala ndi cholemba choyera chomwe chimati "yogurt sitiroberi", koma mwana amalandiridwa mokayikitsa, zomwe zimamupangitsa kuti akhale wapamwamba kwambiri pamalopo, ndikupangitsa kuti mankhwalawo akhale osangalatsa kwambiri.

Komabe, pali zakudya ndi zakudya, njira ndi njira, kagayidwe kake ndi kagayidwe kamene kamayenera kuganiziridwa musanaganize zopita kukadya zakudya zotere kuchokera kwa ana. Ndi chifukwa, ndikumvetsetsa kwa mfundozi, titha kupereka malingaliro anzeru zakuwadyera, ndikupangitsa malingaliro anu kupindula, komanso, thupi lanu.

Nayi zitsanzo za zakudya za ana zomwe zitha kugwiritsidwa ntchito nthawi ndi anthu ena. Ndipo, mungatani kuti mukhale mgulu limodzi kapena angapo?

1- chimanga cham'mawa

chakudya cham'mawa cha ana

Maphala am'mawa ogula amatha kuonedwa ngati chakudya cha ana, ngakhale pali njira zambiri zomwe zimakonzedwa ndi akulu, monga granola, fiber cereal etc. Izi ndizosankha zomwe zimatha kukhala ndi shuga wochulukirapo kapena wocheperako, atha kukhala kapena alibe gluten, atha kukhala kapena sangakhale ndi zipatso zamtundu wina pakati pa mitundu ina.

Koma mukatchula chimanga cham'mawa, timangoganiza za mphete za zipatso, chimanga, mipira ya chokoleti ndi zina zotero, sichoncho? Ndipo inde, atha kugwiritsidwa ntchito nthawi zina, chifukwa amakhala ndi zakudya zochepa, mafuta ochepa komanso shuga wambiri wosavuta monga mawonekedwe.

Mwachitsanzo, anthu omwe amavutika kudya pafupipafupi amatha kupindula ndi chakudya cham'mawa chokhala ndi phala lotereli lomwe limagayidwa mwachangu ndipo silidzasokoneza chotsatiracho. akamwe zoziziritsa kukhosi. Ntchito ina yabwino ndi nthawi yomaliza yolimbitsa thupi, komwe tingathe kudya shuga wambiri wosavuta. Anthu omwe amafunikira kuchitapo kanthu amathanso kupindula ndikudya pang'onopang'ono kwa phala izi kapena ngakhale mutakhala ndi zoletsa zama calorie mutha kusankha zosankha zopanda shuga, chifukwa pali chimanga chambiri ngati ichi pamsika.

Esses cereais podem ser ótimos para ectomorfos, pois possuem boa densidade energética e podem ser misturados com leite ou iogurte (que é fonte de lipídios, chakudya e proteínas de alto valor biológico, além de vitaminas e sais minerais), com frutas e até mesmo com proteínas em pó.

Mwachiwonekere, anthu omwe amafunafuna zoletsa kwambiri zama calorie ayenera kusamala ndi kudya zakudya izi, zomwe zimalimbikitsidwa kwambiri ngakhale mu gawo lazakudya. kuwonjezeka kwa minofu.

2- Mapira

Omanga thupi, makamaka ku Brazil, akuwoneka kuti amangodziwa za phala la oatmeal, koma pali zosankha zazikulu zomwe zilipo pamsika zomwe zimatha m'malo mwa oatmeal, onse mu gawo la offseason (kuwonjezera misa yotsamira) ndi mu gawo la kuchepetsa kuchuluka mafuta thupi (kudula).

Pakati pa zosankhazi, tikhoza kutchula zonona za mpunga, zomwe zimagwiritsidwa ntchito kwambiri kunja komanso kuno. Rice cream sichinthu choposa ufa wa mpunga, womwe ukhoza kusinthidwa kukhala phala. Zili ngati kudya mpunga, koma chifukwa cha kusakhalapo kwa ulusi wa zakudya komanso kukhudzana kwakukulu kwa enzymatic m'matumbo am'mimba, zimakhala ndi liwiro lalikulu la chimbudzi. Momwemonso phala lopangidwa ndi chimanga (maizena). Zonsezi zitha kugwiritsidwa ntchito podula kapena mkati kugwedeza.

Kirimu Wampunga Wa Ana Yoki

Kwa iwo omwe ali munthawi yovuta ndipo amafunikira kudya mphamvu zambiri, ngakhale zosankha zomwe zili ndi shuga zitha kukhala zotheka, monga zonunkhira zonunkhira za mpunga, njira zamwana (ufa wa mkaka, phala la mpunga wokhala ndi chimanga, phala lazipatso ndi chimanga, ndi zina zambiri), pakati pa ena.

Zachidziwikire, kuchuluka kwa zakudya izi ndi momwe zimakonzedwera (ndi madzi, mkaka wosalala, mkaka wonse, zakumwa zamasamba, ndi zina zambiri) zimasiyana malinga ndi zosowa zanu.

Nthawi yabwino kudya porridges izi ndi nthawi yomwe mukudzuka, pa kadzutsa, musanaphunzitsidwe (omwe alibe shuga) komanso mukatha maphunziro. Muthanso kuwasakaniza ndi ufa wamapuloteni kuti muwonjezere mphamvu zamagetsi komanso phindu la zakudya.

3- Ufa wopangira zakumwa (zakumwa za chokoleti, ufa wonyezimira, cappuccinos ndi zina)

Sindikufuna kulengeza mtundu uliwonse, koma ndani amene sakumbukira Ronnie Coleman pa DVD yake akutenga Syntha-6 ndi Nesquik®? Chabwino… Osati mtundu uwu wokha, koma ena ambiri, akhoza kukhala abwino kwambiri zosankha omanga thupi mu nthawi yomaliza maphunziro.

Sali kanthu koma shuga wosavuta wokhala ndi mtundu wina wa zokometsera. Mafomuwa amagwira ntchito yofanana ndi dextrose kapena maltodextrin, yomwe ndikupereka mwachangu kwa mphamvu. Mafuta ophikira chakumwawa, omwe nthawi zambiri amapangira ana, ali ndi zakudya zina zopatsa thanzi, monga mavitamini ndi mchere, zomwe zimawonjezera thanzi labwino.

sitiroberi nesquik

Kugwiritsa ntchito chakudya chamtunduwu polimbitsa thupi lanu (makamaka kuphatikiza ndi Whey mapuloteni), simungapindule kokha ndi kupezeka kwachangu kwa mphamvu, koma makamaka kuchokera ku kuponderezedwa kwapamwamba kwa cortisol zomwe zimakonda kuchitika panthawiyi.

Todavia, vale lembrar que algumas dessas fórmulas não possuem só açúcares, saborizantes, vitaminas e sais minerais, mas possuem também leite em pó (pessoas intolerantes à lactose ou com alergias à proteína do leite devem ter atenção a isso), café (para pessoas sensíveis à caffeine isso pode ser um problema) ou algum tipo de gordura, o que não é interessante para ser usado no período pós-treino imediato.

4- Chakudya cha ana cha ana

Mukudziwa ma porridges okonzeka kale ndi nyama ndi Zakudyazi, mbatata ndi nkhuku, masamba ndi nyama ndi zina zotero? Inde! Atha kukhala odzaza ndi zatsopano, koma ali ndi thanzi labwino.

ndithudi wanu zakudya simudzadalira chakudya cha ana kapena mukukonzekera kudya nawo. Koma pakagwa mwadzidzidzi, atha kukhala thandizo. Tiyerekeze kuti muli ndi tsiku lotanganidwa, mwafika kunyumba itangotsala pang'ono kuti muyambe maphunziro anu ndipo mulibe nthawi yokwanira yokonzekera chinachake... Bwanji mutakhala ndi miphika ya zakudya za ana kunyumba? Ingotsegulani ndikudya!

chakudya cha ana

Kapenanso tinene kuti mwakwera basi ndipo mudakhala nthawi yayitali mukumangika ndi magalimoto ... nthawi yanu yakudya yadutsa ndipo simunafikebe kunyumba… Mukatsika, mwina kudikirira basi yotsatira, pali sitolo patsogolo inu… Ndikofunika kugwiritsa ntchito imodzi mwanjira izi, sichoncho?

Khulupirirani kapena ayi, ambiri a iwo ndi opatsa thanzi, alibe shuga wowonjezera, ndipo sodium siyabwino kwambiri, yomwe ingakhale yosangalatsa kwa anthu ena. Zakudya za ana izi zimangokhala mtundu wina wama carbohydrate (nthawi zambiri mbatata, pasitala, chinangwa, kapena mpunga) wokhala ndi masamba (kaloti, nandolo ndi zina) ndi mtundu wina wa zomanga thupi (nthawi zambiri nyama kapena nkhuku).

Zakudya zamadzimadzi ndizokwera kwambiri kuposa zomanga thupi, popeza ana nthawi zambiri samasowa zomanga thupi zambiri pazakudya zawo, komabe sizisiya zofunikira.

Alibe mtengo wambiri wama caloriki, chifukwa chake tiyenera kulingalira kuti phindu lawo silosangalatsa, koma monga tanenera, ngati kulibe njira zina zabwino, atha kuthandiza.

5- Omasulira

Jay Cutler amadziwika kuti amadya nyemba zambiri zotsekemera posachedwa! Koma si iye yekha amene adachita. Ochita masewera ena amagwiritsanso ntchito njira zomwezo.

nyemba zonunkhira zakuda

Mafuta a chingamu, omwe amadziwikanso kuti nyemba odzola, ndi njira zabwino kwambiri kwa iwo omwe amafunikira ma carbohydrate posachedwa pambuyo pa kulimbitsa thupi. Ndichifukwa, aperekanso chakudya chambiri chosavuta ndipo potero amapititsa patsogolo mphamvu zamagetsi ndikupondereza cortisol. Alibe zakudya zamafuta komanso mafuta, omwe sangapangitse kuti m'mimba musawononge nthawi.

Ndikoyenera kukumbukira kuti zina mwa nyemba zonunkhira zili ndi gluten ndi / kapena lactose, kotero anthu omwe ali ndi mavuto ndi zigawozi ayenera kusamala. Komabe, ndikofunikira kudziwa kuti ali odzaza ndi zotetezera, othandizira ena, ndi zina zambiri, chifukwa chake sizosangalatsa kuwawononga pafupipafupi.

6- Mayendedwe

Yogurts ndi zakudya zamkaka komanso amadziwika kuti amadya ana. Zowonadi, zosankha za ana mwatsoka zimadzaza ndi shuga, utoto ndi zowonjezera zamagetsi. Zomwe achikulire angasankhe sizikutsalira, koma ndikosavuta kupeza zinthu zabwino zopanda shuga wowonjezera, wokhala ndi zomanga thupi zambiri, wokhala ndi michere yogwira ntchito etc.

Komabe, pali zosankha zina kwa ana zomwe, kuwonjezera pa kukhala zokoma, ndizopatsa thanzi, ngakhale akuluakulu. Izi zimatenga mapuloteni ambiri (pokumbukira kuti mapuloteni amkaka ndi omwe ali ndi phindu lofunika kwambiri kwa munthu), okhala ndi michere, mavitamini ndi michere komanso kukhala ndi kukoma kwabwino, motero kupewa zakudya zanu kuti zisasokoneze ndipo mumatha kupereka pamwamba pa iye.

yogurts ana

Kuti musankhe bwino, ndikofunikira kuti nthawi zonse muziyang'ana mndandanda wazowonjezera, komanso matebulo azakudya.

Mutha kudya yogurt nthawi zosiyanasiyana patsiku, monga pakati pa chakudya, mukadzuka komanso musanagone. Kuphatikiza pa zakudya zomwe zatchulidwazi, alinso ndi maantibiotiki, opindulitsa matumbo komanso calcium yambiri, yomwe imapezeka kwambiri kwa anthu.

7- Milita yothira

Matumbo ndi amodzi mwa ziwalo zazikulu zomwe zimakhudzidwa ndi othamanga. Izi ndichifukwa choti chitetezo chamthupi (cholumikizidwa kwathunthu m'matumbo) chimayamba kukhumudwa ndikuchita masewera olimbitsa thupi mwamphamvu ndipo izi zimayambitsa kusamvana mu maluwa am'mimba.

Komabe, thanzi lanu ndilofunikira popeza kuyamwa kwa michere ndi gawo lina la chimbudzi kumachitika kumeneko. Ngati muli ndi vuto la m'mimba, mudzakhala ndi thanzi lofooka motero simudzagwira bwino ntchito.

mkaka wofesa

Chifukwa chake, kugwiritsa ntchito milk yotupa yomwe ili ndi maantibiotiki (makamaka okhala ndi Lactobacillus) ndizosankha mwanzeru kukhala gawo lazomwe mumachita, chifukwa zithandizira kukonza matumbo, kulola kusintha kwa chimbudzi, kuyamwa kwa michere ndi kugwiritsa ntchito zomwezo.

Masiku ano, pali zosankha zingapo pamsika, kuphatikiza omwe alibe shuga wowonjezera, yomwe ndi njira yosangalatsa kwambiri kwa akatswiri azamasewera omwe akufuna zotsatira zokongoletsa.

Kugwiritsa ntchito kachipangizo kameneka m'mawa ndizokwanira.

Kutsiliza

Zakudya zomwe nthawi zambiri timaziwona kuti ndizovomerezeka kwa ana zimakhala ndi zofunikira kwa akulu. Komabe, ndikofunikira kudziwa mawonekedwe awo ndipo, makamaka, kudziwa momwe mungagwiritsire ntchito ndi nthawi yanji.

Kupanga zisankho zomwe ndi zopatsa thanzi komanso nthawi yomweyo zimathandizira kukhala ndi chakudya chopatsa thanzi komanso chosasangalatsa ndikofunikira kuti chikhale chokhalitsa ndipo chitha kubweretsa zotsatira zabwino.

Maphunziro abwino!

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