Yadda ake ciyar da samari

Ga matashi wannan gaskiya ne musamman - cewa dole ne a ciyar da shi / sha a kai a kai - kwayar halitta da ke haɓaka cikin sauri na buƙatar kulawa koyaushe da ingantattun kayan gini don tsokoki da ƙashi.

A bit na ka'idar

A cikin lokacin aiki girma metabolism cikin jikin mutum shine mafi tsananin, kuma furotin kowane yanki na nauyin jiki na samartaka yana bukatar mahimmanci fiye da baligi. A zahiri, ga yara asalin motsa jiki ya fi na manya girma.

Basal metabolism - shine mafi ƙarancin amfani da kuzari da ake buƙata don ci gaba da rayuwar ɗan adam a cikin yanayin hutawa, ban da duk tasirin ciki da na waje cikin awanni 12 bayan cin abinci. Wato, yawan adadin kuzari da ake kashewa yayin nutsuwa kwance da numfashi yayin da zuciya ke tafiyar da jini ta jijiyoyin.

Ga ɗaliban makarantar sakandare mafi ƙarancin daidaituwar sunadarai, mai da carbohydrates a cikin abincin shine 1:1:4. Hakanan ya cancanci faɗi game da saurin kwarangwal na ƙuruciya da kulawa ta musamman ga adadin na alli. Sha na alli ya dogara da abun ciki na phosphorus da magnesium. Idan waɗannan abubuwan sun shiga jiki fiye da kima, alli kawai ba ya sha.

Yara su isa ruwa - daya daga cikin manyan sassan jikin jikin. Farawa tare da yara masu shekaru 7 gwargwadon ƙa'idodin sun dogara da 50 ml na ruwa a cikin kilo 1 na nauyin jiki a kowace rana - abin sha da abinci. A cikin waɗannan ƙa'idodin, ba a ƙidaya abubuwan sha masu daɗi da abin sha na nan take. Bayan haka, ban da sukari da fenti babu wani abu.

A hanya ga girlsan mata a matsakaita adadin kuzari 2,760 ya isa, kuma ga yara maza - 3160. Duk da cewa matasa na iya ɗaukar kansu "ma da yawa" ko "basu isa jiki ba". Koyaya, duk waɗannan “ƙarin” daga ra’ayin su adadin kuzari ne da nufin kammala ginin jikinsu. Wanda yanzu ya fi tsayi fiye da fadi, komai abin da madubin yake nunawa. Kuma aikin iyaye shine suyi bayani ga ɗanka ko 'yarka, me yasa musamman yanzu cin abinci mai kyau yana da mahimmanci.

A gaskiya ma, wannan ba sabon abu ba ne: ƙarancin abinci mai sauri, da cuku gida da nama maras nauyi. Madara da kayan kiwo na gargajiya ne babban tushen alli ga yara da matasa. Abincin nama da kifi, matashi ya kamata ya ci da safe, tunda mai cike da furotin abinci yana ƙara haɓaka metabolism da motsa jiki. 'Ya'yan itãcen marmari (aƙalla 250 g kowace rana) da kayan lambu da ake buƙata, kuma kusan rabin duka mai yakamata ya zama fats na kayan lambu.

Haka kuma a makarantar sakandare nauyin koyarwa yana ƙaruwa cikin sauri. Ba tare da daidaitaccen abinci mai kyau da motsa jiki mai dacewa don jimre shi ba, ba sauki ba ne.

Menene abin kulawa?

Abincin da bai dace ba da matsayin abinci mai gina jiki na yara da rashin wasu abubuwa da bitamin - matsalolin gama gari na zamaninmu. Don haka, rashin bitamin C yana jin kusan kashi 70 na yara, bitamin A, B1, B2, baƙin ƙarfe da alli-kashi 30-40, iodine-har zuwa kashi 80 na yara. A sakamakon haka, yawancin matasa suna fama da cututtuka na tsarin narkewar abinci da karancin jini. Kuma wannan yana faruwa yayin lokacin da jiki zai kashe duk ƙarfin don haɓaka aiki!

Duba tare da likitan yara game da hadaddun shirye-shiryen bitamin - mai yuwuwa, yana ganin ya zama dole a sanya su don yaranku daga makarantar sakandare a lokacin kaka-lokacin sanyi.