1 - Mwana Wenyu Ari Kudya Zvokudya Zvokudya Zvokudya?
Mune mishonga yakadini ine mabiko aunotakura vana vako?
Ndiri kureva, tinoziva kuti mapurogiramu ezvokudya zvechikoro anofanirwa kurarama kune humwe huwandu hwezvokudya - nekunyunyutika pavanenge vasingaiti-saka havafaniri kudya kwemasikati kubva kumusha kunge sekudya kwakakwana here?
Imwe ongororo yakatsvakurudza yakabudiswa muna 2014, Journal of the Academy of Nutrition uye Dietetics yakawana kuti inenge chikamu chechina chezvokudya zvechikoro chakaunzwa kubva kumusha chakasangana ne3 kubva ku5 mitemo yenyika yekudya kwakakodzera. Saka izvi zvinoreva kuti 75 muzana yevana vechikoro vangangodya kudya kudarika kudya kwemanheru kunoberekwa kubva kumba.
Ndinoziva chinhu chimwe chekuti iwe uri kurwisa - vana vako vachadya kudya kwemasikati? Ndinofunga kuti vangangove, asi zvinogona kutora nguva yezvokudya zvinonaka kuti zvienzaniswe nekuchinja kukuru.
Asi iwe unenge usingadi kubhadharwa kwevana vako vezvokudya zvemazuva - ingoedza shanduko shoma shoma kuti udye masikati.
2 - Shandura # 1: Yese Yezviyo Zvingwa Pane Mucheka Mutsvuku
Sandwiches chimwe chezvakakurumbira zvikafu zvemasikati nokuti zviri nyore kuita, zviri nyore kutakura, uye zvinonaka zvakanaka. Kana iwe uri kugadzira sandwiches nechingwa chena, inguva yekuchinja-enda nechingwa chakazara chechingwa kuti uwedzere vana vako 'fiber intake (inowanzodikanwa).
Pane zviyo zvakasiyana-siyana zvezvingwa zvezviyo zvakasarudzwa kubva kune-zvakatswa zviyo zvese zvegorosi, zvigadzirwa zvegorosi zvizere, gorosi rose kana zviyo zvegorosi uye zvizere zvezviyo zviyo zvose zvinosarudzwa zvakanaka (tsvaka 100 muzana zviyo zvakakwana kana 100 muzana gorosi rose pa zita).
Kana vana vako vachivenga chikafu chezviyo nguva dzose, tsvaga chingwa chakachena chegorosi. Zvakakosha sekudya chingwa chezviyo nguva dzose, asi icho chizere mumucheka uye nekugadzirwa. Zvichida nzira yakanaka yekuzivisa vatengi vanodya kudya zviyo zvose.
3 - Shandura # 2: Zvokudya Zvakagadzirwa Pane Girasi Potato kana Chibage Chips
Zvinhu zvinotyisa zvinoenda zvakanaka ne sandwich, handizvo? Mhuka dzakawanda dzakadai semakaroti kana tsvina yebhisiri nechingwa chiduku chinenge chiri nzira yakanakisisa yekuenda nayo, asi kana mwana wako asina kugadzirira kuchinja kukuru uku, edza vamwe vakabika zviyo zvezviyo zvakagadzirwa kana kubika pita chips. Tarisa chinyorwa chekudya muchitoro chako - kana zviri nani zvakadaro, muchikamu chezvokudya zvepanyama. Muchawana zvikafu zvakagadzirwa uye zviputi zvakagadzirwa kubva nguva dzose mazamu, mbatatata uye kushambadzira kwemiriwo. Asi ramba uchitarira mavara nokuti mamwe marongerwe akareba mu sodium.
4 - Shandura # 3: Yakabikwa kana Yakabikwa Chirwere Chekudya Pane Kudya Kwekudya
Iyo inowanzogadzirwa nyama yechingwa nyama iyo inopinda mu sandwich inotakurwa ne sodium, zvigadzirwa zvakasiyana-siyana zvekugadzira, uye mafuta akazara. Ita sarudzo yakanaka uye uwedzere mapuroteni akaonda kumazuva ekudya kwevana vako pamwe nechingwa chechingwa chechiyi yakabikwa.
Chero sechimiro chechipiri chinopinda (chinopisa mumuchikoro microwave) kana sechinhu chinonyanya kushandiswa chechikwereti. Zviri nyore kuwana mahara, asina ganda mazamu ehuku. Ingozvibika muchoto, uye vakagadzirira kuenda.
Kana, kana uri kushumira huku (kana kuti Turkey) kuti udye, shandisa imwe nyama yakasara yezuva rekudya kwemasikati.
5 - Shandura # 4: Zvibereko Zvitsva panzvimbo yeCake Cupcake
Vana vakawanda (uye vanhu vakuru) vanoshaya chiratidzo pamichero nemiriwo kudya uye masikati ndiyo nguva yakakwana yekugadzirisa iyo. Durai mari kana mhuka yepamusoro uye pack chipu se dessert panzvimbo.
Zvibereko zvitsva zvinotapira uye zvine utano zvinosanganisira mazambiringa asina zvibereko, Clementines, strawberries kana raspberries. Uzvichengetedze mumutanda wepurasitiki yakasimba kuitira kuti varege kuwana squished. Mvura yakanaka yakanakawo-zvichida ita kuti iwe pachako ugovhenganisa nemasidhari, nutswe, mbeu uye vana vako vanofarira zviyo zviyo zviyo. Inogona kudyiwa se dessert panguva yekudya kwemasikati kana kuti inobhurwa semadekwana emangwanani.
Imwe yakanaka yakanaka yekudya? Mikombe yakasarudzwa-yoga ye yogurt.
6 - Shandura # 5: Mvura panzvimbo ye Sugary Soft Drinks
Sugary sodas nezvimwe zvinwiwa zvinodhaka zvinowanzova zvakakwirira mumakoriyori ane zvishoma kudarika zvimwe zvekudya. Mvura haina makori. Asi kana mwana wako asingadi mvura yakajeka, unogona kuisa jazz iyo necheka tsvina tsvina - lemon, lime, watermelon, orange, strawberries. Vana veAdventuresome vangada kuwedzerwa kwemiti mashizha kana basil.
Kana iri iyo mwana wako anofarira, takura bhodhoro remvura inopenya nechingwa chiduku chinonaka. Verenga mavara acho nokungwarira, zvakadaro, nokuti vamwe 'mvura yemichero' inotapira nehuga.
Zvimwe zvinwiwa zvine utano zvinosanganisira mukaka, soyiti kana mukaka wemarumondi, uye 100 muzana jisi yemichero.
Kuita chimwe chezviwande izvi zvinogona kuvandudza vana vako vezvokudya - Iva nechokwadi chekutakura zvokudya zvakanaka uye zvinoparadza zvinoda kuchengetwa pahutano hwakanaka kusvikira nguva yechingwa.
> Kwakabva:
> Hubbard KL, Anofanira A, Eliasziw M, Folta SC, Goldberg J. "Chii chiri muvana Zvokugadzirira Zvokudya: Zvokudya Zvakaunzwa kubva Kumba." J Acad Nutr Diet. 2014 Jul 15. Kupinda musi waApril 14, 2016. http://www.andjrnl.org/article/S2212-2672(14)00551-6/abstract