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Mwana wanu akafika miyezi 12, zizolowezi zawo pakudya ndi zofunikira pakudya zimasintha. Madokotala a ana akulengeza kuti mwana wanu akadzakwanitsa chaka chimodzi, ndizotheka kuti mudzawona kuchepa kwachisangalalo chawo.
Mchigawo chino, mwana wanu wamwamuna wofunika amayamba kupukusa mano (zaka zapakati pakudzetsa ana mwa pakati pa miyezi isanu ndi umodzi mpaka khumi ndi iwiri), chifukwa chake mumakhala ndi zakudya zingapo zolimba zomwe mungapatse mwana wanu.
Mwana wazaka chimodzi amafunikira ma calories 1, 700 mg calcium, 600 IU ya vitamini D, ndi 7 mg wachitsulo tsiku lililonse kuti athandizire kukula [1] . Zitha kusokoneza posankha zakudya zabwino kwambiri, zomwe ndi zathanzi kwa mwana wanu, musadandaule, takuphimbirani.
Pemphani kuti mudziwe zakudya zopatsa thanzi komanso zokoma zomwe mungapatse mwana wanu wazaka chimodzi.
Onani Zakudya Za Mwana Wakale Amodzi
1. Nkhaka
Chakudya chabwino kwambiri cha mwana wanu wazaka 1 ndi nkhaka. Zomera zoterezi zimatha kudulidwa kutalika, kuti mwana wanu akhale womasuka. Nkhaka zingathandize kupewa kutaya madzi m'thupi ndi kuziziritsa thupi lawo [ziwiri] .
2. Broccoli
Broccoli wouma ndi masamba ena athanzi omwe mungadyetse mwana wanu. Wodzaza ndi fiber ndi vitamini C, broccoli imatha kudzaza m'mimba ndikusintha thanzi la diso [3] . Muthanso kupatsa kaloti wophika komanso mbatata.
3. Nyemba zosenda
Mutha kusankha pakati pa nyemba zakuda, nyemba zoyera kapena nyemba za impso, zomwe zimakhala zopatsa thanzi komanso zodzaza ndi fiber [4] . Wiritsani nyemba mpaka zofewa ndi kuziphatika mu phala lofewa kuti mwana wanu azidya mosavuta komanso kugaya chakudya [5] .
4. Kutulutsidwa
Maonekedwe okoma a chipatso chathanzi amapangitsa kuti chikhale chakudya chabwino kwa mwana wanu wazaka chimodzi. Zakudya zopatsa thanzi komanso zodzaza ndi mafuta athanzi, mapeyala ndi othandiza pamtima ndi m'maganizo a mwanayo [6] .
5. Yoghurt / Mkaka
Pofika mwana wanu wazaka chimodzi, amakhala atakhala kuti sanathenso mkaka wa m'mawere ndipo palibe nthawi yabwino yoyambira mkaka, mkaka ndi vegan. Pazosankha zamasamba, mutha kuyesa mkaka wa soya wamafuta wathunthu wokhala ndi calcium ndi mavitamini B12 ndi D. [7] .
6. nthochi ndi zipatso zina zofewa
Zipatso zofewa monga nthochi, mapichesi, mango, sitiroberi ndi zakudya zabwino zoyambirira kwa mwana wanu. Ngati satenga chakudyacho koyambirira, osadandaula, monga momwe kafukufuku amanenera kuti mwana amafunika kuti azipatsidwa chakudya chatsopano kasanu ndi kamodzi kapena kasanu ndi kamodzi asanavomereze pachakudya chawo [8] .
Zindikirani : Pewani kupereka zipatso zambiri chifukwa zimatha kutsamwa.
7. Ufa wa phala
Oatmeal ndi chakudya chabwino cha mwana wanu chodzaza ndi mapuloteni, chakudya, mchere, mafuta athanzi, mavitamini ndi mavitamini. [9] . Yesetsani kugula oatmeal musanaphatikizidwe m'masitolo chifukwa atha kukhala ndi shuga wowonjezera. Mutha kupanga oatmeal kunyumba ndikuwonjezera mkaka m'malo mwa madzi kuti mukhale ndi nkhonya zowonjezera.
8. Mbewu Yonse Yambewu
Mbewu zitha kukhala chakudya chosangalatsa kwa mwana wanu. Sankhani mtundu umodzi wambewu imodzi monga mpunga, balere, kapena oat pachakudya cham'mawa chopatsa thanzi chambiri chodzaza ndi chakudya ndi zakudya [10] . Muthanso kuyesa chimanga chosalala ndi mkaka.
9. Kuchokera
Odzaza ndi mapuloteni, dal kapena mphodza amatha kupangidwa ndi mchere wopanda mchere komanso osazizira ndikudya mpunga kapena chapati. Ngati mukupatsa mwana wanu chapati, onetsetsani kuti mudule mzidutswa tating'ono tating'ono.
10. Msuzi wa masamba
Zakudya zosavuta zamasamba ndizosavuta kudya komanso zokoma. Mutha kusankha zamasamba osiyanasiyana monga kaloti, mbatata, broccoli ndi zina, zomwe zingathandize kukonza thanzi la mwana wanu [khumi ndi chimodzi] .
11. Soy
Chopangira cholowa m'malo mwa mapuloteni osadya nyama, granules za soya zimapanga chakudya chopatsa thanzi [12] . Maonekedwe ofewa a soya wophika amatha kukhala osavuta kuti mwanayo adye. Muthanso kuyesa tofu wopepuka kapena wolimba.
12. Nkhuku
Nkhuku zofewa ndi njira yabwino yophatikizira mapuloteni ambiri muzakudya za mwana wanu [13] . Samalani kugula nkhuku kapena nkhuku yopanda maantibayotiki. Pewani kuwonjezera zonunkhira zam'mimba (kukhumudwa m'mimba) ndikudula nkhukuzo tizidutswa tofewa popanda mafupa kuti mupewe kutsamwa.
13. Nsomba
Onjezerani yophika kapena yophika nsomba (ndi zonunkhira zochepa) pazakudya za mwana wanu momwe zingathandizire kukulitsa thanzi laubongo ndi mtima [14] . Onetsetsani kuti muchotse mafupa onse, ngakhale ang'onoang'ono musanadyetse mwana wanu.
Zakudya zina zomwe mungayesere mwana wanu wazaka 1 ndi izi:
• Hummus
• Parathas
• Chofufumitsa cha uchimo
• Mawilo a Multigrain
• Beet wophika
• Methi kapena roti wa tirigu
• Masamba upma
• Palak (sipinachi) khichdi
Pamapeto pake…
Mosiyana ndi miyezi yoyambirira, simuyenera kukhala osamala kwambiri popangira chakudya cha mwana wanu chifukwa zaka zilizonse zosakwana pakati pa ana zili pakati pa miyezi isanu ndi umodzi mpaka khumi ndi iwiri. Ingokumbukirani kuti mupewe mchere wambiri ndikupewa ngati mungathe.
