Munhu wose anoziva nezvechecheti uye maapuro, asi pane zvakawanda zvaunogona kuita nezvibereko uye zvinomera zvekudya zvinotapira! Kana uri kushanda kwehafu yenguva kana shure kwekuchikoro, shandisa semukana wekusimudzira vana vako kudya kwezuva nezuva kwezvibereko. Vanofanira kunge vari kuwana zvishanu kushandiswa pazuva. Zvokudya zvinokonzerwa nemichero nemagumbeke zvinonaka, zvinotapira, uye zvinotakura mavitamini akawanda uye antioxidants.
Vakawanda vanewo mvura kubatsira mwana wako kuti arambe ari hydrated .
Miti Yakawanda Yakasviba
Kuti kuputire vana 'muchero kudya, vashandi vezvokudya vanowanzokurudzira kugadzirisa kungoita-kusati-kwekudya kwekudya kwechingwa kune veggies chete. Kana vana vane nzara zvakakwana, havazogunun'uni. Sekugadzirisa kana nguva ipi zvese, shandisa miriwo yakasvibirira kana zvishoma zvishoma kuti uwane mwana-hukama hune hukama uye nyore nyore kugadzirira. Wedzera ketchup, soy sauce, kana kuvhara mafuta pasi kana kupfeka kwechikumbiro (uye dzimwe nguva, mamwe mapuroteni akawanda). Kana, shandisa majeguru akasvibiswa ne guacamole, baba ghanoush, kana salsa-izvi zvinoputirwa nemagetsi, saka unowana mbiri kune imwe!
Iwe unogonawo kukurudzira mwana kukumbira nekuchera miriwo mumhando inofadza. Kana kuti ushumire mune imwe nzira itsva, yakadai sey muffin tini kana imwe mudziyo wakanaka. Kana kuronga ivo muurongwa hwomugungwa, kana mune imwe imwe sarudzo inoshandisa michegi ye "mavara" chaiwo.
Izvi zvinotevera miriwo, kunyanya, inowanzova misoro yevana vaduku, kana yakashanda yakasvibirira kana isina kunyanya kubikwa:
- Karoti
- Celery
- Shura inopera mapepa (kana mazai echando, sezvazviri!)
- String beans
- Makaskodha
- Bell peppers
- Broccoli
- Koliflower
- Muchero kana muti wekatisi
- Zvinyorwa
- Homemade veggie chips (kufuta mbatata kana kare)
Yakasviba neZvino
Yakanaka, ine michero yakawanda inowanzova yakakundwa nevana! Pair neproteine snack kana dhi rakagadzirwa nemafuta asina mafuta, kirimu chese, kana kuti nut butter kuti kuwedzere kudya kunovaka muviri uye kuita kuti nyoka iwedzere kuzadza.
- Muchero mutsva: maapuro, mabhanana, mazambiringa, majikiri, cherries, mapeaches, plums, mapear, machero, tangerines, clementines, mazambiringa, marononi, kiwi, pineapple, mango. Shingairira rose, sanganidzai mu saladhi, kana kuisa mutsara pamatombo pamuchero wemichero kabob (shandisa matanda emapuranga uye bvisa panopinza muputi usati washumira vana vaduku)
- Zvibereko zvakaoma: mazambiringa akaoma, Craisins, apricots, prunes, mazuva; chibereko cheganda kana mavhesi akaitwa kubva pazana 100% (tarisa mavarai zvakanyatsocherechedza, sezvakawanda "zvibereko zvekudya" uye zvikokovvu zvine zvakanyanya shuga uye zvishomanana zvezvibereko zvinowanikwa mumichero yose; unogonawo kuchenesa michero yako pachako)
- Kusunungura-zvakaomeswa michero
- Mucheka wakakanyiwa mumvura kana kuti sirasi yakachena: peaches, chinanaini, mapear, mandarin machena; kana maapuloauce (zvakare, chengetedza mabhii zvakanyatsonaka kuti usapinda shuga yakawedzerwa)
- Michero yakasvibirira: Sungai mu smoothies nemukaka wakaoma-mafuta kana yogurt; chengetedza mazambiringa uye melon cubes mufriji yekunatsa kunozorodza pamazuva anopisa
- 100% jisi yemichero kana juice yakasviba yakasvibira (izvi zvine zvishoma zvishoma kune zvibereko zvose, asi zvichiri kupa zvimwe zvinovaka muviri)
Nyaya yekuchengetedza: Yeuka kuti mhando dzakawanda dzekuoma, miriwo yakasvibirira uye michero inogona kuva dambudziko rinokuvadza. Shenjerera paunoshandira vana vari pasi pe5. Shandisai zviduku kana kuti vhudzi zvishoma kuti unyorovese, zvakare kunotonhora usati washumira.