Palibe amene ali chinsinsi kuti mayi amagwirizana kwambiri ndi kuti ana awo amadya ndikuyesera kukwaniritsa ana kuti alandire zakudya zoyenera pa chitukuko chabwino cha chitukuko chabwino. Zosowa zopatsa thanzi za mwana ndizosiyana kwambiri ndi wamkulu. Pali mavitamini ndi mavitamini ena omwe amafunika kuphatikizidwa mwa mwana mu zakudya.
1. calcium
Calcium ndiyofunika kwambiri, chifukwa imagwira ntchito yofunika kwambiri pakukhazikitsa mafupa ndi mano mwa ana. Kukula kwa mafupa kuyenera kukhudzidwa koyambirira koyambirira, ndipo chifukwa cha izi ndikofunikira kuyang'ana kuchuluka kwa calcium yomwe mwana amadya tsiku lililonse. Gwero labwino kwambiri la chinthu ichi ndi mkaka, motero ziyenera kuphatikizidwa mu chakudya cha mwana. Komanso, kusankha bwino kumakhala masamba obiriwira masamba.2. Vitamini D.
Osangokhala calcium yokha yomwe imathandizira kuti mafupa a mafupa ndi mano, vitamini D amatenga gawo lofunika kwambiri, popeza amafunikira thupi la ana kuti calcium yomwe ingagwire bwino ntchito. Vitamini iyi imathandizanso thanzi la chitetezo chathupi komanso mitsempha ndipo zimatha kuteteza matenda ambiri. Oyenera kuwonjezera mazira a mazira, bowa, yolemedwa ndi njerwa ndi mkaka wa amondi kukadya.
3.Eicol
CHIKWANGWANI chimafunikira kwambiri kugaya ndikutha thanzi la matumbo a akulu ndi ana. Zogulitsa zokhala ndi fiber mulinso mavitamini ndi michere yambiri, chifukwa chake ndizothandiza kwambiri kwa ana. Ali wolemera zipatso zambiri ndi ndiwo zamasamba, makamaka maapulo, nthochi, malalanje, ma kaloti, broccoli, masamba obiriwira, nyemba zobiriwira, nyemba ndi chimanga.4. Vitamini B.
Vitamini B ndi vitamini ina yofunika kwambiri ya ana, imeneyi makamaka ndi vitamini B12. Ndikofunika kwambiri kagayidwe, mphamvu, thanzi la mtima komanso dongosolo lamanjenje. Vitamini B12 amapezeka mwachilengedwe pazogulitsa za nyama, monga nsomba, nyama, mazira, mbalame ndi mkaka. Kwa masamba ndi ana, mutha kusankha zovala ndi mkaka.
5. Chitsulo
Chitsulo chimathandizira kunyamula mpweya m'thupi lonse. Zimapatsa mphamvu ku erterocyte kunyamula magazi, ndipo kuchepa kwa chitsulo mwa ana kumabweretsa zovuta zosiyanasiyana. Zina mwazinthu zabwino za chitsulo - tofu, nsapato, chimanga chapakati, nyemba ndi mphodza, mbewu zonse, komanso masamba obiriwira.