Salmon.
Ukutya okunesondlo, le ntlanzi enqabileyo ilungile. Le mveliso ityebile kwi-omega-3 fatty acid. Ikhuthaza ukuphuhliswa komsebenzi wokuqonda kwengqondo. Abantwana banqwenela iisalmuni kunye ne-salmon ebisiweyo okanye i-salmon ebisiweyo kunye nemifuno - ikhukhamba, i-tomato okanye i-lettuce.
Amaqanda.
Iibhokhwe zamaqanda ziqulethe i-choline. Inomphumo onenzuzo ekuphuhlisweni kwabantwana, ngokukodwa, kuphucula imemori. Yenza isanti yesikolo i-sandwich ehlanganiswe ngamanzi kunye ne-omelette kunye nesonka esineqhekeza. Okanye fry iqanda.
Ingqolowa yonke.
Ukutya okunempilo, ixabiso elithile le-glucose liyadingeka. Ingqolowa eninzi iqukethe i-glucose eninzi, i-fiber, elawula umlinganiselo we-glucose engena egazini. Yaye njengengqolowa yonke inotyebile kwiqela le-vitamin B, elondla inkqubo ye-nervous.
Oatmeal.
I-Oatmeal icebile kwiivithamini E kunye neB, i-zinc kunye ne-potassium. Zonke ezi iivithamini kunye nezinto zikunceda ukuphuhliswa kwengqondo. Ukuba umntwana wakho wenqaba ukuyidla i-oatmeal porridge - yiphuma. Yongeza i-oatmeal encinci kwijusi, i-yogurt, i-pancake okanye i-syrniki.
Iibhere.
Zonke iibriji zizityebi kwi-antioxidant ekhusela umhlaza. Ukongeza, i-blueberries kunye ne-strawberries ziphucula imemori. Yaye i-raspberries, i-blackberries, i-strawberries kunye ne-strawberry ziqukethe i-omega-3.
Ubhontshisi.
Iifolo, iimbotyi, iilentipe, i-chickpeas ziqulethe iiprotheyini, i-carbohydrate eziyinkimbinkimbi, i-fibre, ezininzi iivithamini kunye neemaminerali. Imifuno - isidlo esiphezulu sesitya, ukongeza kwimivuzo.
Imifuno emininzi.
Ukutya okunempilo kubandakanya ukusetyenziswa kwenani elikhulu zonke iintlobo zemifuno, ezizityebi kwi-antioxidants. Nika umntwana ukuba atywe imifuno ephilileyo okanye ukupheka iisisi ze-pasta, okusanhlamvu. Ingaba itamatato, isitshalo seqanda, ithanga, isipinashi, iklabishi, ingqolowa, ipilisi yaseBulgaria.
Imveliso yobisi.
Ziqukethe inani elikhulu lamaprotheni kunye namavithamini eqela leB - icandelo lokukhula kweethambo zengqondo. I-yogurt, i-kefir, ubisi olunotyiweyo, ukhilimu omuncu okanye ubisi luyongezelela kakhulu kwikusasa elisempilo.
Inkomo enamafutha aphantsi.
Inyama ikhuthaza ubuchopho ngentsimbi kunye ne-zinc, egalela ekuphuhlisweni komsebenzi wengqondo. Ukuze ulungelelaniso olungcono lwesinyithi, yidla inyama kunye nokutya okunothile kwi-vitamin C.
Khumbula ukutya okunempilo - ukuphuhliswa kwabantwana, kungekhona nje ngokomzimba, kodwa nangengqondo.
Olga Stolyarova , ngokukodwa kwisayithi