Vana pavanodzoka kumba mushure mechikoro, vanowanzotambura nenzara. Chikoro-vana vezera vangave vasingadi kuti vadye kakawanda sezvavakaita pavakanga vari vaduku, asi vari kukura vana vachiri kuda zvokudya zvekudya.
Asi nekuda kwekuti iwe unofanirwa kuvadyisa nekukurumidza hazvirevi kuti unofanirwa kupa chibayiro chekudya. Heano dzimwe pfungwa dzakagadzikana zvinononoka uye mazano ekudzoka kuchikoro uye ose-gore rose.
Mamwe mazano okuti arambe achifunga nezvemashure-shure kwekuchikoro
Shandisa nhamo yavo. Sezvo vana vachiwanzova nenzara mushure mekuchikoro, edza kufanana mune imwe michero nemiriwo , izvo vana vakawanda vasingakwanisi kubhadhara zvakakwana, anodaro Sarah Krieger, mutori wenyanzvi akanyora, uye mutauriri weAmerican Dietetic Association.
Utano hwakachena hunokosha kune uropi pamwe nemuviri. Vana vasati vagara pasi kuti vaite basa ravo rechikoro, kuva nechikafu chinopa utano kunogona kupa mafuta akawanda anodiwa muuropi.
Funga kuenzanisa. Paunenge uchiita zvinotyisa, funga makhaidhihydrates uye mapuroteni , anopa simba rakasimba, anodaro Amy Jamieson-Petonic, anorereji wezvokudya zvakanyorwa, uye mutauriri weAmerican Dietetic Association.
Tipei chiduku chiduku musati maita basa. Kana mwana wako akatungamirirwa kumutambo webhola, taekwondo yekirasi, kana chimwe chiitiko chinotoda mushure mekuchikoro, mupe sekidiki kadiki (2 kana 3 mapeji-zviyo zvose kana mazambiringa mashomanana) kusvikira mushure mechiitiko chacho.
Chikonzero: Muviri unenge uri mukugadzirisa mafashoni panzvimbo yekuita maitiro kana vachidya zvakanyanya. "Pashure pokunge wadya, muviri wako unonyanya kushandiswa pakushandisa simba kuputsa zvokudya, panzvimbo pokuwana simba kumisungo," anodaro Jamieson-Petonic.
Usarega mwana wako achinetseka kutengesa shure kwechikoro. Zvinotora uropi hwako kwemaminitsi makumi maviri kuti utaure muviri wako kuti waguta, anodaro Jamieson-Petonic.
Kana mwana wako achidya zvakapedza chikoro chikoro, haazove nenzara yekudya.
Zvishoma nezvishoma kudonha. Edza kupa mwana wako zvokudya zvinotapira zvinotora nguva yakareba kuti adye, zvakadai saodamu uye zvibereko zvose, anodaro Krieger. Izvozvo zvichaita kuti mwana wako arege kudya zvakanyanya panguva yekudya.
Kana zvichibvira, dzokera zvakare muhomwe uye kudya kwevana. Kana vana vako vaine nzara mushure mechikoro kwechingwa chiduku, edzai kupa vana kudya kwemanheru mangwanani, taurai pa4: 00, rinoreva Krieger. Kana mumwe wavo kana vabereki vose vari kushanda, vana vanogona kuve nekudya kana vabereki vavo vachidya kuitira kuti vagone kuwana iyo yakakosha yemhuri kudya.
Tenga utano hwakanaka pamwe chete. Enda kuenda kunotengesa mabhizimusi nemwana wako uye uite kuti awane zvimwe zvinhu zvekuchikoro-shure kwekudya. Kana iwe uchitendera vana kupinda mukutenga nekugadzirira kudya, vanowanzoda kudya kudya, anodaro Jamieson-Petonic.
Mazano Ekutarisa uye Anonakidza Utano Hutsva
- Mutsara, mashizha-zviyo, zvibereko zvitsva
- Apple ane peanut butter
- Mini yegorosi yose yegorosi uye yakaderedzwa-fat cream cheese
- Mbeu dzese dzezviyo dzine hummus kana chibage
- Cheesy quesadilla
- Whole grain Shona muffin pizza
- Yakaputswa papaya yakasaswa neyime juice nemarimu
- Nonfat Greek yogurt nemucheka
- Whole grain mini muffin
- Celery ne nut butter yakadai sepanut kana maarmond
- Edamamu
- A egg yakabikwa
- Smoothies
- Veggie nekumwa
- Oatmeal