Kutsanya, nyore, uye kunonwisa kudya kwemazuva ekufambisa mangwanani
Kune mhuri dzakawanda dzakabatikana, kudya kwemanheru kunowanzomhanyira uye kuno-ku-kuenda sevana uye vabereki vanoedza kuenda kuchikoro uye kushanda nenguva. Asi sekuedza sezvinogona kutora gorosi rinogutisa shuga (kana chimwe chisarudzo chakashata chekudya kwekudya mangwanani-ngwanani) kana kuti kudarika kudya mangwanani-ngwanani, ndizvo zvinowanikwa nemhuri dzakawanda, zvakakosha kuedza kuronga maminetsi mashoma manheru manheru ako uye nzira yekumangwanani yekuita nguva yekudya kwekudya nokukurumidza uye kwakanaka .
Izvi zvinoreva kuti kutsvakurudza kunoratidza kuti kudya kudya kwekudya kwakanaka kunonyanya kukosha kune vana vechechi yechikoro. "Kutsvakurudza kunoratidza kuti kubudirira mune zvidzidzo kunovandudzika kana vana vadya kudya kwekudya," anodaro Marina Chaparro, mutauriri we Academy of Nutrition. "Uropi hwavo hunodiwa huni uye hunoita hutachiona hukuru hwepamusoro uye huri nani huri kurara huri kuwedzera. Muchidimbu, vana vanodya kudya kwemafuro vanoita zviri nani kuchikoro.
Kuti uone kuti vana vako vari kudya kudya kwekudya kwakanaka vasati vaenda kune chikoro kana kuita vhiki yevhiki, edza mazano aya anobatsira uye mazano ekukurumidza, nyore, uye kunonwisa kudya.
Mazano Okuita Kuti Utano Hwakudya Zvokudya Zvokudya Hwevana Zvive Hwakanaka
- Itai kuti mubatanidze zvakanaka. Nzira yakanaka yekuyeuka izvo zvingaisanganisira mukudya kwekudya kwekudya kwakanaka ndeyekuyeuka mutsara wokuti "zvitatu kana kupfuura usati wabuda kunze," anodaro Toby Smithson, mutauriri weChikamiro Chekudya uye Dietetics uye munyori weDeabetes Meal Planning uye Kudya KwemaDummies . Smithson anokurudzira kusarudza imwe kubva kumapoka matatu ezvokudya - mapuroteni, zviyo zvakakwana, uye michero - kugadzira kudya kwekudya kwakanaka. (Chikafu chakanaka-chekudya chikafu chikava cheti chesi, zviyo zvegorosi, uye apulo, somuenzaniso.)
- Vape zvikamu zviduku. Chimwe chimwe chinobatsira: Fungidzira unhu, kwete huwandu, anodaro Smithson. Izvi zvinonyanya kukosha mazano nokuti vabereki kazhinji havazivi kuti vana vaduku havagone kubata zvikamu zvakakura. Panzvimbo pokutarisira kuti munhu wako wekutanga agone kudya chidimbu chose chechigunwe, kubatsira kukuru kwemazai akakuvara, uye bhanana rose, somuenzaniso, ipa mwana wako hafu yekacheka chechigunwe, iine mashokiti mashomanana emazai, uye udye zvishomanana zvidimbu zvebhanana kuti zvipfeke.
- Shandisa muffin tin. Nzira huru yekufungidzidza chikamu chemukati ndeyokuzadza muffin tin kapu kana kuti reusable silicone muffin makapu nemukombe kumusoro kwechizi, chibereko, kana zvimwe zvokudya zvekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya.
- Itai usiku ihwohwo. Chero sezvaunogona, ita zvimwe zvekudya mangwanani usiku. Somuenzaniso, unogona kubika mamwe mazai kana kuita oatmeal uye kuisa zvinhu izvi mufiriji mangwanani anotevera.
Zvokudya Zvokudya Zvokudya Zvokudya Zvikuru Zvokufunga
Paunofunga nezvekupa vana vako kudya kwekudya chamangwanani, funga zvinhu izvi zvine utano kubva kumapoka matatu ezvokudya zvinotevera:
- Mbeu yose (gorosi rose-gorosi, guru-fiber cereal, gorosi rose-gorosi, oatmeal, gorosi rose)
- Mapurotini (mazai, mawere turkey, tofu, nyemba, makungu, lox)
- Zvibereko (majiro, mavhinga, maapulo, mabhanana)
Nyore, Utano, uye Kufara Kwekudya Zvokudya Zvimwe
Iye zvino zvaunofunga nezvezvinhu zvinoshandiswa kufunga, edza izvi zvinosanganiswa (kana kuti zviite zvako) kugadzira kudya kwakanaka uye nyore nyore. Chikamu chakanakisisa: Zvizhinji zvezvokudya zvinokurumidza zvinogona kuitwa usiku huno kuti uchengetedze nguva mangwanani.
- Mini yegorosi yose yegorosi ne nut butter uye bhanana
- Iko-mafuta mafuta echiGiriki yoguti nemiti, uye majiroji
- Egg burrito (mazai akakuvara uye mafuta anocheka akafukidzirwa mu tortilla shell) nemichero kurutivi
- Yese yegorosi Mufinki yeChirungu ine turkey uye yepasi-mafuta mafuta ane michero uye yogurt
- Quesadilla nenyuchi uye pasi-fat fat cheese
- Zvibereko kebabs
- Homemade trail mix
- Waffles ne nut butter
- Kubika chingwa nekottage kana ricotta cheese
- "Apple pie" kudya kwemanheru
- Mini muffin
Uye edza izvi zvinowedzera maonero ekuropi-kukurudzira kudya kwekudya kwevana kuitira kuti vagadzirire kugadzirira zuva rakabatikana mberi.