Vabereki vane basa ravo ravanoridzirwa ivo pazvinouya pakutakura mhemberero dzakanaka uye dzevana-inogamuchirwa nevana. Iyo yakazara yehupenzi hwemangwanani haizvikweretesi kune zvigadzirwa zvakanyatsogadzirwa. Kushaikwa kwenguva nekufuridzirwa kunotanga vabereki vakawanda muzvimwe zvemasikati bhokisi rutsva. Hezvino zvinhu zvitanhatu zvinowanzosvibisa kune imwe nzvimbo yakanyatsogadzirwa mabiko akawanda pamwe chete nemagadzirirwo uye mapeji kuti uwedzere kudya kwako kwemasikati.
Kusina Kuronga
Nguva yeA AM inowedzera kunyanya kuomesa apo iwe uchikumbira kazhinji "iwe unodei kwemasikati ... .do iwe unoda izvi kana izvi? ... kana izvi?" Kushushikana kunogona kuputika.
Kugadzirisa: Bvisa rakaputsika rekodzero uye panzvimbo yekusiya chirongwa chamangwanani kusvika pakupenya kwemambakwedza, gara pasi neSvondo manheru uye upe mapepa kuti ungaitei kwevhiki iri mberi. Izvi zvinotora maminetsi mashomanana chete uye ichabhadhara nokukurumidza pamabatiro emangwanani.
Kutarisa Pane Rimwe Chakudya Cheboka
Iwe unotakura mukaka bhokisi, yogurt tube, uye cheese zvakanamatira nokuti unoziva mwana wako anoda zvose zvitatu, asi izvozvo hazvirevi kuti unoda kuidya ivo vose muchikafu chemasikati. Kuwandisa boka rimwe rezvokudya kunoreva kuti iwe unenge uchiregeredza dzimwe nzira dzakanaka.
Kugadzirisa: Aida kuenzanisa zuva nezuva. Kusanganisira kungoshumira imwechete yeizi pamwe chete nezvimwe zvokudya zvose zvekudya zvinokupa mikana yakawanda yekutaura zvakasiyana-siyana zvezvimwe zvese zvevhiki.
Kupisa (Kunze) Kudzora
Iwe hausi kuda kudya froid mac uye chezi kana kapu inopisa yeinanfle, uyewo hausi mwana wako.
Tora matanho mashoma kuti uchengetedze zvokudya zvinopisa zvinotyisa uye zvinotonhorera zvakanaka uye zvinotyisa. Kwete chete kutarisa kwekushisa kunokosha kune nzira iyo zvokudya zvinonaka, zvinobatsirawo kuzvichengeta zvakachengeteka kubva pakusvibiswa kwebhakitiriya.
Kugadzirisa: Isa mari yakanaka thermos kuti uende mune zvemasikati mabhokisi kana edza zvose-mu-imwe sebhokisi reOmie.
Kuti uchengetedze zvokudya zvinopisa zvakanatswa kusvika panguva yemasikati, gadzirira chigadziko chako. Zadza thermos nemvura inopisa kwemaminitsi 10, uye geza uzadze nezvokudya zvinopisa.
Too Many Carbs
Toby Amidor, MS, RD, nyanzvi yezvokudya uye munyori weThe Healthy Meal Prep Cookbook inotaura chimwe chokwadi pamusoro pemhuri uye chido chekudya kwemasikati. "Vana vanowanzofarira carbs, uye vabereki vanoda kuisa izvo vana vavo vangaidya mubhokisi .... kune-carbed vekudya bhokisi ndiro cream sandese sandwich pawainiin chingwa ne tortilla chips ne guac yekucheka."
Solution: Amidor inoratidzira kudya kwakanyanyisa kuburikidza nekuisa chigamba chechigodo chekucheka mishonga yegoroti uye tsvuku tsvuku inogona kuvharirwa mu guac kana imwe inyore.
Zvokudya Zvizhinji
"Kuisa zvokudya zvakanyanya chaizvo ndezvokudya kwemasikati zvinokundikana izvo vazhinji vabereki vasingagoni kufunga nezvazvo" anodaro chiremba wezvokudya akaremberedzwa Sally Kuzemchak we Real Real Nutrition. "Zvikamu zvakakura zvezvokudya zvinogona kukurira vana, kunyanya nenguva shomanana yezvokudya zvemasikati uye zvipingamupinyi zvenzwi neshamwari dziri mukudya. Somugumisiro, vangave vasina kuguma kudya zvakanyanya, uye izvozvo zvinovhiringidza vabereki. "
Kugadzirisa: Kuzemchak inobvuma zvishoma inopfuura. "Pandakatanga kutakura zvokudya zvishomanana, vana vangu vakatanga kuuya kumba uye vasina masikati mabhokisi.
Zvinoratidzika kusinganzwisisiki, asi zvishoma zvandakatakura, zvakanyanya kudya. "
Kusiya Vana Vako Kubva MuRoop
Vana vanogona kuva vashoma kufarira kudya kana vakabviswa kubva pakugadzirisa. Kana kudya kwemasikati kuchiita sechinhu chinorwadza kwauri, vana vako vanozobvuma kubvuma pane izvozvi kufunga.
Kugadzirisa: Panzvimbo pemibvunzo yekutarisana pamusoro pezvinofanira kutakura, bvunza vana kuti vashandise mafungiro avo uye kunyange kutora maoko avo matsvina. Tora nguva pazuva kuti usarudze uye edza mapeji nyore nyore se tuna tuna pasta saladhi uye microwave tomato soup. Itai kuti vabatsire kutora zvigadzirwa uye vobva vatanga kudya pamwe chete.
Panzvimbo pokutenga zvakanyanya kushandiswa kwezvokudya zvisingabatsiri, ita zvekugadzirisa zvishandiso zvevana vanodikamwa sezvibereko zvehombodo nevana. Faira mapepa anozivikanwa zvikuru mune rako rakachengetwa remhuri dzinofarira uye munhu wose anotarisira kuva navo kwemasikati.
Tuna Pasta Salad
(Anoshumira 4)
- 1 (5 oz) inogona kuisa chunk chiedza tuna mumvura, yakanyoroveswa
- 1 (5 oz) inogona kuchena yakachena albacore tuna mumvura, yakasvibiswa
- ½ mukombe yakasikwa celery
- 1 shoma duku, diced
- Juice ye ½ nemu
- ¼ cup chiedza mayonnaise
- ¼ teaspoon kosher munyu
- 3 makapu akabikwa zviyo zvese pasta, yakanyirika
Muhombodo huru ubatanidza mapoka maviri ehuini, yakasvibiswa celery, apuro, juimu, uye mayo; mwaka nomunyu uye kusanganidza zvakanaka kubatanidza. Toss tuna hodi yakagadzirwa nekapeta yakagadzirwa. Fara nokukurumidza kana kuchengetera mufiriji kwemazuva matatu.
Microwave Tomato Supu
(Anoshumira 2)
- 1 mukombe yakagadzirwa marinara sauce
- 2 makapu pasi sodium chicken muto (kana pasi sodium yemiriwo muto)
- 2 tablespoons rinorema mafuta
- Kuzvigadzirira kumira: zvipembenene zvakakwana, croutons, zvakaputsika tortilla chips, shredded cheese, matsva matsva
Sungai marinara muchu uye nyama inotakura mune microwave-yakachengeteka ndiro. Dzadza neupurasitiki nekukanda zvikwata zvishomanana kumusoro kuitira kuti mhepo isatiza. Isa ma microwave uye ubike pakupisa kukuru kwemaminitsi matatu. Nyatsotevedza uye gadzira mamwe maminetsi maviri. Bvisa kubva kumakirwewave uye fambisa muine cream cream. Shumira nemafungiro ekuda.
Strawberry Kiwi Fruit Chigadziko
(Anoita zvidimbu 12)
- 1½ makapu nemafuta akanaka
- ½ mukombe yakasungwa kiwi (anenge 2 kiwi michero)
- 2 tablespoons shuga
- 2 tablespoons uchi
Preheat oven kusvika 170 degrees F. Mutsara wekubheka papepa yechinyorwa kana chigadziko chisina kubviswa uye kuisa parutivi. Itai strawberries, kiwi, shuga, uye uchi muhomwe yepakati. Uyai kumamota, kuderedza kumira uye kubika kwemaminitsi mashanu, ipapo puree uchishandisa kubhabhatidza blender kana kudya processor. Ramba uchibika pamusoro pepakati-yakakwirira kupisa kwemamwe maminitsi gumi kusvika ku15 kana kusvika musanganiswa uwandu uye hunovhiringidza; iyo musanganiswa inofanira kuva yakakura zvakakwana kuti ifukidze shure kwepuni. Dururirai chibereko chinopisa musanganiswa pamucheka wakagadzirwa wakagadzirwa uye muparidze zvakafanana mukati ma 8 × 12 inch rectangle. Isa munzvimbo yevheni uye gadzirira maawa matatu. Mushure mekunge maawa matatu apera, bvisa ovheni uye urege kugara muvheni usiku hwose. Kana uchinge wakagadzikana zvachose, tema mucheka nemupi unopinza kana mucheka we pizza; ruka mumucheka wakachena wemapuranga. Chengetedza mumudziyo wekutakura kwemhepo kwemavhiki matatu.