Saib xyuas ntawm cov zaub mov ntawm karapuza los ntawm thawj hnub ntawm nws lub neej. Tom qab tag nrho, tsis tsuas yog noj qab haus huv, tab sis kuj kev loj hlob ntawm ib tug me txiv neej nyob ntawm ntau rau nws noj.
Loj hlob ib tug ntse heev
Los ntawm 1 mus rau 3 xyoos
Nyob rau thawj xyoo ntawm lub neej, tus menyuam yuav tsum tau noj zaub mov los ntawm menyuam yaus cov ntawv qhia. Tsis muaj dab tsi kib, kub thiab salted. Nco ntsoov tias cov khoom noj uas "laus" nrog preservatives thiab flavouring tsis tuaj yeem suav tias yog ib qho kev hloov txaus. Tus menyuam yuav tsum tau txais zaub mov tsim nyog rau nws lub hnub nyoog, thaum noj mov rau me nyuam yog ib qho tseem ceeb ntawm cov khoom tseem ceeb rau kev loj hlob thiab kev loj hlob - cov nqaijrog, roj thiab carbohydrates.
Dab tsi yog nyob rau hauv cov ntawv qhia zaub mov?
Carbohydrates tsim lub hauv paus ntawm kev noj zaub mov zoo. Muaj cereal thiab zaub.
Proteins
Nws yog ib qho tseem ceeb los ua ke ob qho zaub (porridge, khob cij), thiab tsiaj (nqaij, ntses, mis, cheese) proteins. Qhov no ua kom tiav cov txheej txheem ntawm cov amino acids uas tseem ceeb.
Sibhawm
Lawv muab lub zog thiab lub zog. Vitamins, microelements. Muaj cov zaub thiab txiv hmab txiv ntoo, nqaij (pawg B).
Nyob rau hauv thawj qhov chaw yog khoom noj siv mis. Nyob rau hauv ib hnub tus me nyuam muaj hnub nyoog ib nrab yuav tsum tau tsawg kawg 300-600 grams Koj muab tau kefir, tab sis tsis ntau tshaj 200 ml. Txawm tias txhaj koob tshuaj me me los nws tseem tsim nyog rau koj tus me nyuam nrog yoghurt, cottage cheese thiab cheese. Tab sis ntawm niam mis tsis muaj kev txwv - txawm koj haus ntau npaum li cas, txhua yam zoo.
Nutritionists tau qhia kom muaj xws li hauv cov zaub mov thiab cov qe. Nyob rau hauv ob xyoo, nws yog txaus rau noj ib nrab lub qe lub qe ib hnub tsis ntau tshaj 3 zaug ib lub lim tiam. Tsis txhob hnov qab tias qaib nqaij yog ib qho ua xua ua xua. Yog li, cov kev tsis haum tshua yuav tsum tau txo lawv tus kheej rau cov qe los yog hloov mus rau kev noj haus ntxiv rau cov qe.
Rau txoj kev loj hlob ntawm kev txawj ntse, crumbs xav tau ntses.
Raws li rau nqaij, nws yog ib qhov tsim nyog yuav tsum tau muab rau cov tsis muaj roj ntau hom (nqaij, nqaij qaib, luav). Tab sis muaj cov hnyuv ntxwm thiab nqaij npua hauv cov zaub mov ntawm cov menyuam yaus hnub nyoog qis dua peb xyoos.
Los ntawm txoj kev, rau qhov zoo dua assimilation ntawm nqaij, nws yog ntshaw kom pab nrog zaub thiab thaum sawv ntxov.
Kashi yog ib lub txiaj ntsim zoo heev ntawm nplua nuj nyob hauv cov hmoov txhuv nplej siab. Txawm li cas los, lawv yuav tsum tsis txhob raug tsim txom - ib zaug hauv 2 hnub.
Thaum tus me nyuam muaj 3 xyoo, koj tuaj yeem ua zoo rau nws nrog cov hmoov nplej dawb, xws li pancakes thiab pancakes. Mov tseem xav tau, tab sis nyob rau hauv me me qhov ntau: dawb (60 g) thiab dub (30 g).
Yog tias koj tham txog cov khoom qab zib, ces txhua hnub qab zib yuav tsum tsis pub tshaj 20 g. Ua ib qho khoom noj qab zib, qee zaus koj tuaj yeem ua rau koj cov khib nyiab qis nrog marshmallow, pastille los yog marmalade.
Cov dej ntws
3 txog 6 xyoos
Thaum muaj hnub nyoog li no, tsis muaj kev cai lij choj ntawm tus me nyuam mos noj, tiam sis "khoom ntse" tseem muaj cov khoom noj, thiab cov zaub mov - kom muaj calorie ntau ntau thiab tib lub sijhawm yooj yim zom zaws.
Ua kom lub hlwb hlwb muaj zog thaum muaj zog, koj yuav tsum tau nce tus nqi ntawm cov protein nyob hauv koj tus menyuam txoj kev noj haus. Rau cov me nyuam mos yog qhov zoo tshaj plaws ntawm qhov yeeb tshuaj no yog mis nyuj haus. Nws cov nqi txhua hnub yuav tsum muaj tsawg kawg yog 500 ml. Los ntawm txoj kev, mis, ntxiv rau protein, yog nplua nuj nyob rau hauv yooj yim digestible nqaijrog, lactose. Nws tseem muaj poov hlau, uas yog tsim nyog rau kev ua haujlwm ntawm lub cev tshee hnyo. Yog hais tias tus me nyuam tsis haus cov mis thiab kefir txhua, tsis kam tsev cheese, cov khoom no yuav muab hloov nrog yoghurt, mis nyuj los yog qaub mis-mis.
Tsis txhob hnov qab tias tus menyuam cov khoom noj yuav tsum tsis tu ncua thiab ntau yam. Yog tias txhua txhua hnub muab cov khoom noj txom ncauj rau oatmeal, nws yuav poob nws qab los noj mov. Yog li ntawd, ib qho thiab tib lub lauj kaub tais diav yog tsim nyog, me ntsis zoo, hais ntxiv, ntxiv txiv hmab txiv ntoo mus rau porridge los yog nphoo nrog grated cheese.
Nco ntsoov ntxiv rau cov khoom noj ntawm cov khoom noj khoom haus, khob cij, zaub, txiv hmab txiv ntoo, butter thiab qab zib. Tag nrho cov khoom no yuav tsum raug muab txhua hnub.
Raws li cov qe, ntses, cheese thiab cheese, cov menyuam tsis tas yuav noj lawv ntau zaus, txawm tias qhov tseeb tias lawv yog cov tseem ceeb hauv calcium thiab protein ntau. Qe qe rau hauv ib hnub, tsev cheese - 3 zaug, thiab ntses 1 zaug hauv ib lub lim tiam.
Txij thaum tau txais kev paub tshiab yuav tsum tau muaj kev puas siab puas siab ntsws, thaum nruab hnub menyuam yuav tsum tau noj ncuav qab zib, qoob taub, haus dej txiv hmab txiv ntoo los yog tshuaj yej. Lub cev ntu ntawm cov kua qaub tshiab ntawm cov ntshav qab zib ua rau cov ntshav ua rau lub hlwb khiav zoo. Nws yog tsis muaj kev huam yuaj uas nyob rau lub hnub nyoog no cov me nyuam mam li ua khoom qab zib.
Nco ntsoov tias rau ib hnub twg tus me nyuam yuav tsum haus dej tsawg 1 liter ntawm kua, tiam sis tsis qab qab zib, thiab kua txiv hmab txiv ntoo, kua dej los yog dej.
Noj, menyuam kawm ntawv zoo!
Los ntawm 6 txog 7 xyoo
Tsis tas li, ib tug yuav tsum tsis txhob hnov qab txog "ntse" cov khoom yog tias koj tus me nyuam tau tso rau hauv khawm thiab mus kawm ntawv. Thaum npaj tus tub ntxhais kawm ntawv, nws yuav tsum ua tib zoo saib xyuas tus menyuam qhov kev xav tau. maj maj kom pub nws mus rau hauv cov pob zeb pov tseg.Nws yog yooj yim heev rau kev mus kawm ntawv ua ntej tsev kawm ntawv, tsis txhob hais txog kev ua hauj lwm hauv zaj lus qhia.
Hais tias, los ntawm cov khoom noj khoom haus hauv sawv ntxov, muab thawj cov qib oatmeal, muesli, yogurt, qab zib curd loj nrog cov txiv hmab txiv ntoo, mousse los yog pudding. Kuj zoo rau kev noj tshais yog ib qho omelet. Los ntawm cov zaub mov noj nyob hauv daim ntawv ntawm flakes nws yog qhov zoo dua rau tsis kam, raws li ntau ntawm lawv nyob rau hauv ib tug par nrog vitamins thiab minerals muaj kuj unsuitable Cheebtsam. Piv txwv, ntau tshaj ib nrab ntawm tag nrho cov khoom noj tau npaj ua tiav nrog ntau tshaj ntawm qab zib los yog ntsev. Thaum noj su, tus menyuam yuav tsum tau txais cov khoom muaj calcium, phosphorus, iron thiab magnesium. Rau lub hom phiaj no, kua zaub los ntawm tshiab cabbage, pea kua zaub, ntses los yog nyuj patties yuav zoo kawg li nplua. Tsis txhob hnov qab txog cov khoom iodized, piv txwv, seaweed. Cov kev txawj ntse ntawm kev txawj ntse yog tswj los ntawm cranberry. Nws muaj ntau yam antioxidants uas thaiv dawb radicals ntawm oxygen, uas ua rau zoo dua nco. Buckwheat, oatmeal, taum yog nplua nuj nyob rau hauv cov vitamin PP, qhov tsis muaj uas yog fraught nrog qaug zog.
Thaum lub sij hawm tag nrho tus me nyuam xav noj txiv hmab txiv ntoo - ib qhov chaw ntawm cov vitamins uas txhawb kev tiv thaiv. Tom qab koj pluas mov qab zib nrog dej qab zib los yog cocoa. Cov khoom no yog nplua nuj nyob rau hauv qabzib - kev tivthaiv rau txoj kev txawj ntse ntawm kev txawj ntse.