Puroteni bar inogona kupa zvokudya nekukurumidza uye zvakanaka asi vabereki vanowanzova nemibvunzo. Aya mapuroteni mabhadharo anosarudza vana here? Nezvizhinji zvemhando kunze uko, pane chinhu chakadai sechisarudzo chakanaka here? Ndeipi nguva yakanakisisa yokuti mwana adye mapuroteni anovaka zvokudya?
Puroteni bar yakawanda kupfuura gorola bar, sezvo iri yakakura mumakoriri uye, zvechokwadi, mapuroteni.
Izvi zvinonzwika sechinhu chakanaka, asi mazariro aya anogonawo kuzadzwa nemafuta asina kunaka uye akawedzera shuga, saka kuverenga mavara ndeyekufanirwa. Tsvaga kuti inguva ipi yakanaka yekusvika kweprotein yepint-bar uye chii chatinofanira kutarisa kana uchitenga imwe.
Mapuroteni for Kids: Rini uye Sei?
Kudya mapuroteni kune zvose maererano nenguva. Sezvo muviri usingachengetedzi mapuroteni, zvakakosha kuparadzira kudya kwezuva rose. Chido chemuviri weproteinini chinogara chichishanduka saka zvinonzwisisika kudya zviduku sezvo zuva rinopfuurira pane nzvimbo yakawanda chunk pakudya kumwe. Vana vane mapuroteni akakwirira kune vakwegura, asi sevanhu vakuru, pane chinhu chakadai chakawandisa. Chimwe chidzidzo chakabudiswa muna 2017 chakashuma kuti panogona kuva nesangano pakati peprotine kudya uye kuneta. Kunyange zvazvo kutsvakurudza kwakawanda kuchidiwa chinangwa chinofanira kuva chekuzadzisa zvido, kwete kudarika izvo.
Kuti vatsigire kukura, vana vanoda kudya zvakakwana zveprotini zuva rega rega.
Mukomana ane makore 10 kana musikana anoda 0.95 gramu zveprotini pa kilogram yehutatu hwehuviri, saka mwana anenge 80 pound angada anenge 35 gramu pazuva. Izvi zvinoreva kuti magiramu mashanu kusvika ku10 pazvokudya uye zvinotapira zuva rese zvinogona kugutsa nyore nyore mapuroteni anodiwa.
Mapuroteni mabheti anogona kuzadza, saka kusvika kune imwe inonyanya kuchengetwa mushure mekuita zvekuita muviri kana kwechingwa chikuru apo kudya kwave kure kwenguva refu.
Kuchema imwe pasi pemaminiti makumi matatu vasati vadya vachava nechokwadi chekupedza kudya kwechidiki.
Chii Chakutarisa
Paunenge uri muchitoro, tsvaga mapuroteni mabhodhoro ane nyore uye anozivikanwa. Kana zvichikwanisika, tsvaga mabhokisi anoshandisa zvikafu zvekudya zvakakwana pane kunatswa shuga uye supplemental protein powders.
Iva nehanya nehutano husina kunaka hwehuori (aka aka mafuta), uye gara uchiyeuka kuti mabhizha aya haafaniri kuputsa koriori-seti yezvinangwa zvinenge mazana mashanu emakori pakushumira. Chengetedza zvinyorwa zvinyorwa zvemashuga akawedzerwa akaita sirivha yegorosi, glucose, sugar sugar uye syt syrup. Sarudza bhar uko aya marudzi eateneners aripo zvachose kana kuti akaderera pasi. Izvi zvinotevera mimwe mienzaniso yemaprotheni anobatira vana:
- RX Bhari: Rusununguko rwemashuga akawedzerwa, dairy, gluten, uye soy, mabhagi aya ane zvinyorwa zvinyoro zvinyorwa. Iine ma gramu manomwe emapuroteni anobva mazai ega uye anowanzokanganiswa nematsetse. Flavor zvipiriso zvinosanganisira Apple Cinnamon Raisin uye Chocolate Chip.
- Clif Z Bhar: Aya mabhagi anogadzirwa nemafuta ehupenyu. Pasinei nezvinyorwa zvinyorwa zvakaoma, zvinonaka uye zvinokonzerwa nema 130 calori uye 5 gramu eprotini pa bar. Flavors inosanganisira Chocolate Mint uye Peanut Butter Chocolate Chip.
- Zing Bhabhu: Iyi mizariro haisi yakanyatsogadzirirwa vana, asi iyo inogadzirwa nemishonga inonzwisisika uye inouya mune dzakasiyana-siyana (Flacon Cashew Crisp-hongu chinyorwa!). Sezvo mavhiri akawanda ane mazana maviri ekoriki uye 10 gramu emuprotini, unogona kunzwa zvakanaka pamusoro pekugovera imwe yezvibato nemwana wako muduku kana kutenga bhokisi rehafu yenguva duku.
DIY Protein Bars
Uine mashoma mashoma anowanzoputika, iwe unogona kurova chikwata chezvipfeko zvinokonzerwa nemapirogiramu matanhatu emapurotini paunoshumira. Ikoji inotevera yemareji emuti wakakonzerwa nemukaka, zvinotapira zvisikwa, zvimedu zvakasvibirira uye michero yakaomeswa zvinonyatsofadza kufadza chero chero mwana.
Pane nzira dzakasiyana siyana dzekuita iyi recipe-friendly. Isa chikoro chegorosi uye 1/4 kapu yakawanda yerima yehairi yeresi kuitira kuti zvipembenene zvive zvisina kuchena; Ivawo nechokwadi chekushandisa gluten yakagadziriswa yakasununguka uye yakagadziriswa oats. Kuti ugone kugadzikana nenyuchi, shandurai nut butter with butterflow butter uye usiye maarmond.
Crunchy Nut Butter Bars
Inoita mabhii 14
- 1/2 mukombe uchi
- 1/2 mukombe wealmond butter or peanut butter
- 2 tablespoons maple syrup
- 1 tablespoon canola mafuta
- 1/4 mukombe chiedza cheshuga shuga
- 1/4 teaspoon sinamoni
- 2 makapu akaputika oats
- 2 makapu crisp brown rice cereal
- 1/4 mukombe wakagadzirira gorosi gorosi
- 1/2 kapu yakasimwa maamanda
- 1 kapu yakasarudzwa michero yakaoma (mazano: maonde, apricots, cherries, blueberries)
- 1/2 teaspoon kosher munyu
- Shandisai 9x13-inch baking dish pamwe nekubika spray uye kuisa parutivi.
- Muchikwata chiduku chinosanganisa uchi, nut butter, maple syrup, mafuta e-canola, shuga tsvuku, uye sinamoni. Itai uye mugadzire pamusoro pemhepo yakasviba kusvikira musanganiswa inotanga kubuda, anenge 3 kusvika kumaminitsi mashanu.
- Muchibiro chikuru, shandisa mazamu, mupunga wezviyo, gorosi germ, maarmond, michero yakaomeswa, uye munyu.
- Dururirai musanganisi weuti muhute pamusoro peoatmeal musanganise uye simbirai zvinyoronyoro ne spatula kusvikira zvakanaka pamwe chete.
- Tumira kubika kubika, kuvhara nemapepa echinyorwa uye kunyanya kunyanya kudya.
- Rega kuti utonhore zvachose mufiriji usati wacheka muzvikwata kana mabhagi.
> Kwakabva:
> Beyerlein, A., Uusitalo, UM, Virtanen, S. M, et al. (2017), Kuwedzerwa kwesimba uye mapuroteni kunobatanidza nehuwandu hwehuwandu hwehuwandu hwemakore pazera remakore 5.5: Zviwanikwa kubva kune vanotarisira TEDDY kudzidza. Kuwedzera muviri. doi: 10.1002 / oby.21897