Zakudya za Oyembekezera: Zakudya 13 Zomwe Muyenera Kudya & Zomwe Muyenera Kupewa
Ukakhala ndi pakati, ukudya awiri eti? Choncho m’pofunika kuonetsetsa kuti mukudya zakudya zoyenera.
Zakudya zina zofunika kuzisamalira ndi zosaphika kapena zosapsa mazira, mkaka wopanda pasteurized, ndi nyama zophikira. Komanso, samalani ndi sushi, kusuta salimoni, ndi kusuta nsomba zam'madzi.
M'nkhaniyi, ndikambirana za zakudya zomwe muyenera kuzipewa mukakhala ndi pakati komanso chifukwa chiyani. Komanso, ndigawana zina zokoma zomwe mungasangalale nazo.
Onani bukhu lathu latsopano lophika
Maphikidwe apabanja a Bitemybun okhala ndi zokonzera chakudya chokwanira komanso kalozera wazophika.
Yesani kwaulere ndi Kindle Unlimited:
Werengani kwaulereZakudya 13 Zopatsa Mimba Kuti Mumasunga Zakudya Zapa Mimba Yanu Yathanzi Ndi Yokoma
1. Mapuloteni Owonda
Monga mayi woyembekezera, mumafunika mapuloteni ambiri kuti mwana wanu akule bwino. Sankhani zakudya zowonda monga nkhuku, Turkey, nsomba, nyemba, mphodza, ndi tofu. Zakudya zimenezi zilinso ndi iron ndi zinc, zomwe ndi zofunika kuti munthu akhale ndi pakati.
2. Zamasamba Zamasamba
Masamba a masamba monga sipinachi, kale, ndi broccoli ali ndi zakudya zofunikira monga folate, calcium, ndi iron. Zakudya izi ndizofunikira kwambiri pakukula kwa ubongo wa mwana wanu komanso thanzi lake lonse. Onjezani ku saladi zanu, ma smoothies, kapena zokazinga kuti mukhale chakudya chathanzi komanso chokoma.
3. Njere Zonse
Mbewu zonse monga mpunga wofiira, quinoa, ndi oats ali ndi fiber, mavitamini, ndi mchere wambiri. Amaperekanso mphamvu zokhazikika komanso amathandizira kuwongolera kuchuluka kwa shuga m'magazi. Aphatikizireni muzakudya zanu ngati mbale yam'mbali kapena muzigwiritsa ntchito ngati maziko a mbale yomwe mumakonda.
4. Zipatso
Zipatso monga blueberries, raspberries, ndi sitiroberi ndi gwero lalikulu la antioxidants ndi vitamini C. Zimawonjezeranso kukhudza kokoma ndi kutsitsimula kwa zakudya zanu. Onjezani ku yogurt, oatmeal, kapena smoothies kuti mukhale ndi thanzi labwino komanso lokoma.
5. Mazira
Mazira ndi gwero lalikulu la mapuloteni, mafuta athanzi, ndi choline, zomwe ndizofunikira pakukula kwa ubongo wa mwana wanu. Amakhalanso osinthasintha komanso osavuta kukonzekera. Sangalalani ndi zophika, zophikidwa, kapena ngati omelet.
6. Peyala
Avocado ndi chakudya chodzaza ndi michere yomwe imakhala ndi mafuta athanzi, fiber, ndi mavitamini. Zimathandizanso kuwongolera kuchuluka kwa shuga m'magazi ndikuchepetsa kutupa. Onjezani ku saladi, masangweji, kapena ma smoothies kuti mukhale okoma komanso okoma.
7. Mtedza ndi Mbewu
Mtedza ndi mbewu monga amondi, walnuts, mbewu za chia, ndi flaxseeds ndizomwe zimakhala ndi mafuta abwino, mapuloteni, ndi fiber. Amaperekanso mavitamini ndi mchere wofunikira monga vitamini E ndi magnesium. Sangalalani nawo ngati chokhwasula-khwasula kapena onjezani pazakudya zanu kuti mukhudze zowawa komanso zopatsa thanzi.
8. Yoghur
Yogurt ndi gwero lalikulu la mapuloteni, calcium, ndi ma probiotics, omwe ndi ofunikira pamatumbo athanzi komanso chitetezo chamthupi. Sankhani yogati wamba ndikuwonjezera zipatso zomwe mumakonda ndi mtedza kuti mudye chakudya chokoma komanso chathanzi.
9. Mbatata zokoma
Mbatata ndi chakudya chambiri chomwe chimakhala ndi fiber, mavitamini, ndi mchere. Amaperekanso mphamvu zokhazikika komanso amathandizira kuwongolera kuchuluka kwa shuga m'magazi. Sangalalani ndi zophikidwa, zosenda, kapena zokazinga kuti zikhale chakudya chokoma komanso chathanzi.
10. Salimoni
Salmon ndi gwero lalikulu la mapuloteni, omega-3 fatty acids, ndi vitamini D, zomwe ndizofunikira kuti ubongo wa mwana wanu akule bwino. Sankhani salimoni wogwidwa kuthengo ndikusangalala ndi kuwotcha, kuwotcha, kapena kuphikidwa kuti mudye chakudya chokoma komanso chathanzi.
11. Zipatso za Citrus
Zipatso za citrus monga malalanje, manyumwa, ndi mandimu ndi gwero lalikulu la vitamini C, lomwe limathandiza kulimbikitsa chitetezo cha mthupi komanso kuyamwa iron. Amawonjezeranso kukhudza kotsitsimula komanso kosangalatsa pazakudya zanu. Sangalalani ngati chotupitsa kapena muwonjezere ku saladi ndi ma smoothies anu.
12. Masamba
Mbeu monga nandolo, nyemba zakuda, ndi mphodza ndi gwero lalikulu la mapuloteni, fiber, ndi ayironi. Amaperekanso mphamvu zokhazikika komanso amathandizira kuwongolera kuchuluka kwa shuga m'magazi. Sangalalani ngati mbale yam'mbali kapena muwonjezere ku supu ndi mphodza zanu kuti mukhale chakudya chopatsa thanzi komanso chopatsa thanzi.
13. Chocolate Wamdima
Chokoleti chakuda ndi chokoma komanso chathanzi chomwe chili ndi antioxidants ndi magnesium. Zimathandizanso kuchepetsa nkhawa komanso kusintha maganizo. Sankhani chokoleti chakuda chokhala ndi cocoa osachepera 70% ndikusangalala nacho pang'ono ngati chokhwasula-khwasula chokoma komanso chathanzi.
Zakudya Zomwe Muyenera Kupewa Mimba
Ndi bwino kupewa kudya nyama yaiwisi kapena yosapsa kwambiri pa nthawi yapakati chifukwa ikhoza kukhala ndi mabakiteriya owopsa monga coliform, omwe angayambitse matenda ndi magazi. Nyama zambiri zopezeka m’magolosale sizingadyedwe ngati zaphikidwa bwino, koma mitundu ina ya nyama, monga ya ng’ombe, iyenera kuphikidwa pamalo otentha kwambiri kuti zisawonongeke. Komanso, pewani kuipitsidwa posamba m'manja ndi pamalo omwe mwakumana ndi nyama yaiwisi.
Zakudya Zam'madzi Zaiwisi Kapena Zosuta
Zakudya zam'madzi zosaphika kapena zosuta, monga sushi, oyster, ndi nsomba za salimoni, ziyenera kupewedwa panthawi yomwe ali ndi pakati chifukwa zitha kukhala ndi mercury wambiri ndi zowononga zina. Mitundu ina ya nsomba, monga tuna ndi nsomba zogwidwa kuthengo, zimathanso kukhala ndi mercury wochuluka kwambiri ndipo siziyenera kupitirira kawiri pa sabata.
Tchizi Zofewa ndi Deli Nyama
Tchizi zofewa, monga queso blanco ndi brie, ndi zakudya zopatsa thanzi ziyenera kupeŵedwa panthawi yomwe ali ndi pakati chifukwa zikhoza kuipitsidwa ndi listeria, mtundu wa mabakiteriya omwe angayambitse matenda ndi kuvulaza mwana. Onetsetsani kuti mwasankha tchizi zapasteurized ndi kutentha nyama mpaka zitatentha musanadye.
Mazira Osaphika Kapena Osaphika
Mazira aiwisi kapena osapsa ayenera kupewedwa panthawi yomwe ali ndi pakati chifukwa akhoza kutenga tizilombo toyambitsa matenda monga salmonella, zomwe zingayambitse chakudya. Onetsetsani kuti mwaphika mazira mpaka yolk ndi yoyera zitalimba, ndipo pewani zakudya zomwe zili ndi mazira aiwisi kapena osapsa, monga msuzi wa hollandaise wokometsera komanso kuvala saladi ya Kaisara.
Zamkaka Zamkaka Zopanda Pasteurized
Zakudya zamkaka zosagwiritsidwa ntchito monga mkaka ndi tchizi, ziyenera kupewedwa panthawi yomwe ali ndi pakati chifukwa zimatha kukhala ndi mabakiteriya owopsa omwe angayambitse matenda ndikuvulaza mwana. Onetsetsani kuti mwasankha mkaka wopanda pasteurized kuti muchepetse chiopsezo chotenga matenda.
Ice Cream Wopanga Kunyumba ndi Msuzi wa Hollandaise
Ayisikilimu wodzipangira tokha ndi msuzi wa hollandaise ayenera kupewedwa panthawi yomwe ali ndi pakati chifukwa amatha kukhala ndi mazira aiwisi kapena osapsa, zomwe zingayambitse matenda ndikuvulaza mwana.
Zipatso ndi Masamba Osasamba
Zipatso ndi ndiwo zamasamba ziyenera kutsukidwa bwino musanadye kuti muchepetse chiopsezo chotenga majeremusi monga coliform. Onetsetsani kutsuka zokolola zonse, ngakhale zili ndi peel kapena khungu lomwe silimadyedwa.
Mitundu Ina ya Tiyi ndi Khofi
Mitundu ina ya tiyi ndi khofi, monga tiyi wamankhwala azitsamba ndi khofi wa khofi wambiri, sayenera kuchepetsedwa pa nthawi yapakati chifukwa angapangitse ngozi yopita padera ndi kuvulaza mwana. Ndi bwino kumamatira ku khofi wopanda caffeine ndi tiyi wopangidwa kuchokera ku zitsamba zotetezeka.
Kuwonekera ku Nyanja ndi Zinyama Zakuthengo
Kukumana ndi nyanja ndi nyama zakuthengo kuyenera kupewedwa panthawi yomwe ili ndi pakati chifukwa zitha kukhala ndi mabakiteriya owopsa komanso tizilombo toyambitsa matenda omwe titha kulowa m'malo a placenta ndikuvulaza mwana. Onetsetsani kuti mwapewa kudya nyama zakutchire ndi nsomba za m'nyanja zomwe zili ndi matenda.
Kutsiliza
Chifukwa chake, ndiye kuti muli nacho - chakudya chofunikira kwambiri chomwe muyenera kuyang'anira mukakhala ndi pakati.
Muyenera kuwonetsetsa kuti mukupeza ayironi, mapuloteni, ndi mavitamini okwanira, komanso muyenera kuwonetsetsa kuti simukudya kwambiri mercury.
Choncho, onetsetsani kuti mukudya zakudya zoyenera kuti mukhale ndi mphamvu zomwe mukufunikira kuti musamalire mwana wanu wamng'ono!
Onani bukhu lathu latsopano lophika
Maphikidwe apabanja a Bitemybun okhala ndi zokonzera chakudya chokwanira komanso kalozera wazophika.
Yesani kwaulere ndi Kindle Unlimited:
Werengani kwaulere
Joost Nusselder, yemwe anayambitsa Bite My Bun ndi wotsatsa, bambo ndipo amakonda kuyesa chakudya chatsopano ndi zakudya zaku Japan pamtima pa chilakolako chake, ndipo limodzi ndi gulu lake akhala akupanga zolemba zakuya za blog kuyambira 2016 kuthandiza owerenga okhulupirika ndi maphikidwe ndi nsonga zophika.