Kunakidzwa kana kuti kudya kunovaka muviri? Ndeupi weiyi anotora keke mumotokari yako yekutengesa? Kurwisana kwechokwadi ndeyekuti vabereki vari kuedza kurongedza kusava nezuva nezuva nekuwana kudya kwakagadzikana uye kunopedza kudya kwemasikati mabhokisi uye kusvika kumabiko emabiko. Tsvaga kuti chikafu chinotenga zvikafu chinogona kuva vaviri vanowanikwa mukudya kunovaka muviri uye nguva huru yekudzivirira.
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Kuenda kuresitoro nevana vako vanogona kuedza kushivirira kwako uye kudhonza pamaketani ako ehomwe.
Panzvimbo yekushandura maikisi munzvimbo yehondo, tora vana vanobatanidzwa mukugadzirisa. Kutanga kubva, nguva dzose tevera mutemo wegoridhe-iva nechokwadi chokuti hapana ane nzara apo iwe unokanda motokari iyo pamusoro pezvokudya. Iva wakagadzirira kutengesa mudumbu rakazara uye usati waenda kuchitoro, ita urongwa. Itai vana kuti vabatsire kunyora pasi pekutengesa mabhuku uye kuvanetsa kuti vatore zvokudya zvitsva vanoedza vhiki imwe neimwe. Kurega vana vaduku vave nechimwe chekutonga kunobatsira kufarira kufarira kwavo kutenga, kudya prep, nekudya.
Kana uri kurwisana nekudzidzisa vana vako nezvehutano hwezvoutano hwezvokudya zvavanosarudza, hausi wega. Vabereki vane vavariro dzakanaka pavanenge vachiedza kuita kuti vana vavo vaite sarudzo dzakasarudzwa, asi dzimwe nguva mashoko iwayo anouya pane imwe basa pane iyo yekunyora uye vanopedzisira vava kukuruka. Panzvimbo pokusimbisa kuti utano hwakanaka sei, tungamira nezvimwe zvinhu zvakadai sekunaka, marara, nezvimwe zvinofadza.
Unganidza izvo zvokudya kune chimwe chiitiko kana kuti chikamu chemuitiro wevhiki nevhiki "ingadai haisi iyo yakanakisa kudya shure kwekarati?"
Zvibereko + Veggies
Kutenga michero uye veggies mumwaka ndiyo nzira yakanakisisa inonakidzwa nezvokudya pahupamhi hwehutsva uye inoita kuti mhuri yako ishandure zvinhu kubva pamwedzi kusvika pamwedzi. Kurudzira vana kuti vaongorore dhipatimendi rekugadzira uye edza nezvinhu zvitsva.
Kana mamiriro okunze achibvumirana, rambai muchitoro pamwe chete uye muende kumusika wevarimi vemunharaunda.
Melissa Halas-Liang, MA, RD, CDE ye SuperKidsNutrition.com inosvika kune imwe yemhando yakanakisisa yemarangi. "Ndiri fan guru reKuties! Vanopinda muhomwe yavo, vanogona kukodzera muhomwe yangu uye mukuwedzera pakuzivikanwa nevana, vanobatsira kugutsa zino rangu rinotapira. "
Zvinyorwa zvinoramba zvichitsvaga zvakakurumbira pamagariro evanhu. Bvisa mapeji iwayo ewacado nevana vako uye vaudze kuti vanowana nzira dzinofadza dzokuwedzera mavhakodhi kumahwendefa avo. Enda mberi uye slart zvidimbu zvegorosi yakakwana yegorosi newavocado uye yakashambadza mbeu yeesame, uwedzere zvishoma zvishoma kune pineapple smoothie, uye usambofa wakanyanyisa simba rekudya rakazara rebiya guru re guacamole pakati pekudya kwemanheru.
Kid Friendly Tip: Chengetai midziyo yezvigunwe uye maviggi mberi uye mukati mefriji, vana vanowanzovavanzira kana vari chinhu chokutanga chavanoona.
Whole Grains
Kubva pachingwa kusvika kune zvinokonzera kudya zviyo zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya , zvinogona kuve zvakaoma kuwana Kutengesa mbeu shomanana inoshandiswa nehuwandu huwandu uye zvimwe zvinovaka muviri, verengai mabhii ekubatanidza zvakanyatsonaka. Tenga zviyo zvezviyo zvakakwana sehuta yakakanyiwa, jisi rakasvibirira uye popcorn (hongu, popcorn inosvika kumashandi ako ezviyo zvakakwana).
Sarudza zvinyorwa zvekudya izvo zvisinganzwisisiki uye zvisina kushandiswa uye wobva wawedzera zvinonaka iwe kuitira kuti ugone kudzora mazinga. Shandisa zviyo zvese zvezviyo kubva kune imwe nzvimbo yebhabhi uye zvigadzirwa zvezvitoro mufiriji kuti uwane mileage yakawanda kubva pane imwe chingwa.
Kid Friendly Tip: Itai mapikoni mu microwave. Isa chikamu chechina chepapcorn kernels muvharuti repepuru yezvokudya uye pinda kumusoro kuti uvhare. Isa chikwama mu microwave uye gadzira simba rakakwirira kwema 2 kusvika 2 1/2 maminitsi. Dururira mahwendefa mukati membiya huru uye kumusoro newaini yemafuta emuorivhi uye gungwa remunyu, shuga yekinamoni kana zvinonhuwira zvinonhuwira .
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High protein foods ndeyechikamu chinokosha chekudya uye kudya kunononoka kuitira kuti miviri miviri inzwe yakagadziriswa kwenguva yakareba. Panzvimbo pezvikamu zvakawanda pane imwechete kana miviri yekudya, nzira yakanakisisa yekudya mapuroteni ari mudiki kukuwedzera zuva rose pazvokudya uye kunodya.
Tora uye uende sarudzo sezvimwe chikamu moimera mozzarella cheese tsvimbo inogadziriswa uye ine 8 gramu eprotini pazvikamu, iyo inowanikwa yakawandisa chero ipi zvayo yemasikati.
Kana iwe uri pakutsvaga nugget iri nani, tarisa maApplegate's menu ye zvipo zvekuku nuggets uye kutengesa. Zvinoshandiswa pasina kushandiswa kwemishonga inorwisa mabhakitiriya uye inowanika mumhando dzakasikwa uye dzeguten dzakasununguka.
Mukuwedzera kune mafuta ane utano, nut butter ine zvimwe mapuroteni kupfuura vazhinji vanhu vanofunga. Muti wepuniki wepasi wekushanda wepanutani kana kuti almond muhomwe ine imwe neimwe ine magiramu manomwe emapuroteni.
Mazai akaoma akaomeswa anogadzirawo ruoko rune ruoko rwakachengetwa. Kana iwe ukakumbira Toby Amidor, MS, RD inonyanya kutengesa cookbook munyori uye Eggland's Best nutrition partner. "Ndinogara ndiine chokwadi chekutakura maEggland Akanaka Akave Akagadzirwa Mazai Akanyatsogadzirwa Mumaguta emwanasikana wangu." Mazai eEggland Mazai ndiwo mazai chete anopa mavhitamini D zvakapetwa ka6 pane mazai akawanda, anobatsira kusimba mapfupa akasimba, uye anopa zvinopfuura kaviri mavitamini B12 emaawa chaiwo, ayo anobatsira kuchengeta masimba emvura kumusoro kwezuva rose rechikoro. "
Kid Friendly Tip: Chengetai mapapetti ealmond butterti sezvinoitwa naJustin kuti awane zvikamu zvakakwana zvemafuta ane utano.
Kurera Bhari
Zvechokwadi, vabereki vazhinji vanoda kuita mabheji emagariro emaganola emhando yevana vose vari munharaunda asi ngatirege kutarisana nazvo, izvo hazvisi zvechokwadi mukati mekuongororwa, dzekukwikwidza kwebhokisi, uye nhepfenyuro dzekudha. Iko kune zvakawanda zvidhakwa zvinogadziriswa pakuchengetedza mashefu asi asi zvinosuruvarisa, vazhinji vanongova mavhisi emasipi muvanze. Pfuurira pamabhagwa akasviba azere mapuroteni uye uone mabhii nemazero mashoma ezvokudya uye zvishoma zvishoma zvemashuga akawedzerwa. LARA mabhandi akaitwa kubva kune zvinyorwa zvinyorwa zvinyorwa uye zvitsva zvinongogara zvichibuda kuitira kubatsira vana vanofarira. Kana muchero wezvokudya zvikazivikanwa zvikuru mumba mako, svika pakuruma-kukura Nourish granola akacheka.
Kid Friendly Tip: Kana mafungiro (uye mukana) achikwira, ita mabheji makuru ezvigadzirwa zvemugariro uye doro mufiriji.