Zomwe mwana wochita zolimbitsa thupi ayenera kudya
Zamkati
- Kudyetsa mwana wogwira ntchito
- Zodyetsa mwana yemwe amachita masewera olimbitsa thupi
- Phunzirani momwe mungapangire zakudya zopatsa thanzi kuti ana azipita kusukulu.
Mwana amene amachita masewera olimbitsa thupi ayenera kudya tsiku ndi tsiku, mkate, nyama ndi mkaka, mwachitsanzo, zomwe ndi zakudya zokhala ndi mphamvu zambiri komanso zomanga thupi kuti zitsimikizire kuthekera kwakukula pantchitoyo. Kuphatikiza apo, ndikofunikira kudya masamba ndi zipatso tsiku lililonse ndikumwa madzi tsiku lonse, kupewa zokoma kwambiri komanso zamchere komanso makamaka chakudya chamakampani.
Kuchita masewera olimbitsa thupi paubwana ndikofunikira kwambiri, chifukwa kumathandizira kukula kwa minofu ndi mafupa komanso kumathandiza kuti thupi likhale lolimba, kupewa zovuta zomwe zimachitika chifukwa chongokhala, monga kunenepa kwambiri. Chifukwa chake, kuwonjezera pa kusewera pabwalo lamasewera kusukulu, ana ayenera kuchita masewera ena, monga kutsetsereka kapena basketball kwa mphindi 60 patsiku.
Kudyetsa mwana wogwira ntchito
Mwana wokangalika, yemwe amasewera m'munda, amathamangira kumalo osewerera pasukulu kapena amachita masewera ena monga kusambira kapena mpira, mwachitsanzo, ayenera kudya:
- Zakudya zokhala ndi zopatsa mphamvu kwambiri pachakudya chilichonse, monga mkate, chimanga, mpunga ndi pasitala, mwachitsanzo, kupereka mphamvu. Dziwani zakudya izi: Zakudya zokhala ndi Zakudya Zamadzimadzi.
- Idyani zakudya zokhala ndi mapuloteni makamaka mukatha kuchita masewera olimbitsa thupi, monga nkhuku, dzira, mkaka kapena yogurt.
- Idyani zipatso zosachepera 2 patsiku, yomwe ili ndi mavitamini ambiri ndipo imaletsa matenda, makamaka musanachite masewera olimbitsa thupi kapena ngati mchere;
- Idyani ndiwo zamasamba tsiku lililonse, kudya msuzi wa nkhomaliro ndi chakudya chamadzulo;
- Kumwa madzi tsiku lonse, chifukwa imanyowetsa komanso kuthandiza kutentha kwa thupi. Komabe, mwana yemwe amasewera, ayenera kumwa mpaka mphindi 15 asanakachite masewera olimbitsa thupi komanso nthawi yochita masewera olimbitsa thupi, mphindi 15 zilizonse, pakati pa 120 ndi 300 ml.
Ana omwe amachita masewera olimbitsa thupi amawononga mphamvu kuposa omwe satero, motero amafunika kudya ma calories ambiri, pafupifupi ma calories 2000 tsiku lililonse, omwe ayenera kugawidwa pakudya kasanu ndi kamodzi patsiku, sayenera kupitilira maola 3.5 osadya, kuti akhalebe ndi mphamvu komanso magwiridwe antchito pasukulu.
Zodyetsa mwana yemwe amachita masewera olimbitsa thupi
Chotsatirachi ndi chitsanzo cha mndandanda wamasana wa mwana yemwe akugwira ntchito.
| Chakudya cham'mawa (8am) | Mkaka, 1 mkate wokhala ndi kupanikizana ndi 1 zipatso |
| Mgwirizano (10.30h) | 250 ml ya sitiroberi smoothie ndi 1 amondi angapo |
| Chakudya chamadzulo (1 masana) | pasitala ndi nyama, ndi saladi ndi gelatin |
| Chakudya chamasana (16h) | Vanilla pudding |
| Akamwe zoziziritsa kukhosi masewera asanakwane (18h) | 2 toast ndi Turkey Turkey ndi 1 zipatso |
| Chakudya chamadzulo ((8.30 pm) | mpunga wophika, nyemba, nkhuku ndi ndiwo zamasamba |
| Mgonero (10 madzulo) | 1 yogati wamba |
Zakudya zokazinga, zakumwa zozizilitsa kukhosi, makeke ndi makeke siziyenera kudyedwa pafupipafupi ndipo siziyenera kukhala zosankha musanachite masewera olimbitsa thupi, chifukwa zimayambitsa kumverera kwa m'mimba komwe kumabweretsa mavuto.
Phunzirani momwe mungapangire zakudya zopatsa thanzi kuti ana azipita kusukulu.
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