Chii chakutenga uye chii chekutamba
Zviri nyore kwazvo kuti vabereki vane utano hwehutano vavhiringidzike pavanotenga kudya kwekudya kwekudya kwekudya. Nemicheka yose yakajeka uye zvinyorwa zvinoparadza, nzvimbo yekudya inotarisa inotarisa sezvakaita sevara reLas Vegas kupfuura nzvimbo yako yekudya.
Panzvimbo pokutora mutambo pazvokudya zvevana venyu, torai zvisarudzo zvakawedzerwa kushandisa aya mazano.
Chii Chakutarisa
Kutya uye kutonhorera zviyo zvekudya zvingangodaro zvinogona kuva motokari yakanaka yekudya kwakanaka uye kunokurumidza mangwanani.
Zvimwe zviyo zvinogona kupa zviyo zvakakwana , mafuta ane utano , mavitamini, minerals, uye fiber-anofadza fiber. Dururira mumashoma mashoma emvura yakawanda-calcium uye zvokudya zvakakwana, zvinogutsa zvinogona kutanga kuchinja. Asi nzira iyi inokurudzirawo mukana wekudya kwekudya chamangwanani chakazadzwa neshuga uye mavara mavara kana iwe usingachenjeri.
Sezvo mutemo wehurumende, kana chibage ichi chine mufananidzo wekodhi se mascot, zvichida ine shuga yakawanda kupfuura iwe unoda vana vako kuti vave nayo. Nepo pane zvishoma zvisiri izvo kune izvi, chenjerera vanhu vakanaka uye vakanyanyisa vachivimbisa kudya kwakanaka. Shandisai nhamba pamusoro pezvokudya zvikamu zvepaneti uye shandisai mhando yezvinyorwa kuti uwane kuti chii chiri mubhokisi iroro.
Chinangwa chezviyo nemagiramu mana e shuga kana pasi pekushanda, kunze kwekuti iine michero yakaomeswa. Zvokudya, cranberries, nemimwe michero yakaomeswa zvichawedzera magiramu eshuga pane iyo mazita asi sezvo mashuga aya anobva kune zvisikwa zvesimba vane zvakawanda zvokupa.
Panzvimbo pemakoriji asina chinhu kubva kune shuga yakagadzirwa zvakanyanya, michero yakaomeswa ine mishonga yakafanana neye fiber, iron, uye mavitamini.
Paunenge uchiverenga zvishandiso zvinyorwa zvakakoshawo kubvunza zvisingazivikanwe zvigadzirwa. Zvakajairika kuti zviyo zvigadziriswe nehuwandu hwevhitamini nemaminerari, kusanganisira folate , thiamin, uye iron.
Izvi zvinowedzera mavhitamini nemaminerari zvicharongwa sezvivako uye hazvifaniri kutadzisa maawa. Pane kudaro, rambai zviyo zvinosanganisira zvakaoma kuzivisa mazvidzivirira uye mavara mavara.
Yakakora Zviyo Zvokudya Zviyo
Pane chinhu chakadai sezviyo zvakagadzikana kana uchiziva kuti ungatarisa kupi. Aya mabhii mashanu mahombekiti makuru ekuravira, zvinoshandiswa pamhando, uye kudya. Zvishandiso zvakanyorwa pamabhokisi aya zvinobva pamatatu-mana kune imwe kapu, iyo inowirirana yezviyo zvakawanda.
Kunyange zvazvo zvinodiwa nemwana wako zvinogona kusiyana, chimwe chezvinhu izvi zvingasarudzwa zvinogona kugadzirisa kudya kwekudya kwakanaka uye kwemadiki pavanenge vakabatana nemukaka kana yogashi uye kushanda kwemichero mutsva.
Rice Chex
Ichi chinyorwa chisina kuwanikwa cheguten chine zana zana chete uye ma gramu maviri eshuga kuburikidza nekushandira. Kuwedzera zvishoma zvabriji kana zvishoma zvimedu zvebhanana kune ndiro kana kune rumwe rutivi zvinogona kupedzisa kudya, kuwedzera fiber uye kutapira kwepanyama.
Izvi zvinopa mararamiro akawanda asingasviki anokonzera fiber uye zvigadzirwa zvehuga, saka shandisa mabhokisi kuti uwane zvakanakisisa zvakakwana kumwana wako.
Cascadian Farms Organic Raisin Bran
Usavhunduswa nema gramu e shuga pane iyi marashi-iyi marimi eRaisin Bran achiri nemakiramu mashanu eshuga shoma shoma pane mamwe mavara anozivikanwa.
Kunyange zvazvo kune magiramu 13 ega shuga kuburikidza nekushanda, zvizhinji zvaro zvinobva mumunda wemazambiringa akanaka kwazvo. Iyo inofadza magiramu matanhatu emufibhi pahutano huchaita kuti vana varambe vakagutsikana uye vawedzerwa simba rose mangwanani.
Barbara's Peanut Butter Puffins
Peanut butter vadikani vanozochera zvipuka zvinokonzera kunaka. Nhamba yehuga yezviyo izvi inowedzera zvishoma pane mamwe marongerwo anoonekwa apa, ane magiramu matanhatu ega shuga kuburikidza nekushanda, asi ichiri chigadziriso chakanaka kudarika chekutakura mifananidzo yakashongedzwa peanut butter cereal inouya pa 10 gramu pakushanda.
Cheerios
Ichi chikafu chinosara chinoramba chiri mambo wegomo rakanaka.
Zvine makori zana chete uye duku 1 gramu yehuga pamushumiri, ichisarudzo chikuru kuvana vaduku kuti vaite slurp yekusvuswa, nemukaka nemichero. Nokuda kwokupukunyuka kubva mundiro, edza munching pamusoro pezviyo izvi zvakaoma, sechikamu chechingwa chekudya.
Une Misi?
Pamwe pamwe nekuvhiringidzika kwekudya kunouya chikwata chezvokudya pamwe chete nacho. Misi inoratidzika sechisarudzo chisingaoneki, asi kune marudzi akawanda angasarudza kubva.
Sezvo zviyo zvakawanda zvisinganyanyi kuderera mumapuroteni, sarudza mukaka kana mukaka zvimwe zvinokonzerwa nemapuroteni kuitira kuti vaduku vagutsikane mangwanani ose. Lactose yakasununguka Fairlife Superkids inokwana makumi mashanu kubva muzana mumaprotini kupfuura mazamu akafanana emukaka uye inosimbiswa neDHA omega-3 mafuta. Kana ukasarudza mukaka usina mawani wakasiyana-siyana, mukaka wa soy ndiyo yakanyanya kupuroteni yakasarudzika pedyo nemukaka wemhou. Mutengesi Joe's Unsweetened Organic Soy Milk ndiyo nzira yakanaka yekudya kwekudya.
Pakupedzisira, mukaka wako wakasarudzwa kunobva pane zvinodiwa nemwana wako uye unoda kunwa. Kune zvakawanda zvingasarudzwa zvinogadzirirwa kugadzirisa zvirwere uye zvekudya zvakanyanya. Edzai nezvimwe zvakasiyana-siyana zvakadai sekakonati, mukaka wejunga, kana mukaka wemarmond-asi chengetedza mavara, sezvo zvigunwe zvehutano zvezvizvi zvakasiyana zvikuru. Funga kuisanganisa uye kuenda nepamusoro purotini yakasarudzika nekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya
DIY Cereals
Panzvimbo pokugumburwa kuburikidza newaini yekutengesa, funga kuita iwe pachako kukunda kudya kwekudya kwekudya kwekudya kwemachingwa necheji ye granola yakagadzirwa. Sezvo granola inowanzove yakakwirira mumakoriyori, kuderedza zvikamu.
Fukisa gorola yako pamba pamusoro pewaini yezvibereko zvitsva, cottage cheese, kana yogurt kana kusanganisa mapupu mashomanana mune imwe kapu yegorosi ine shuga.
Kozi-Cranberry Granola
(Inoita zvinenge 4½ makapu)
2 ½ makapu akavhara oats
¼ mukombe yakatswa maamondi
¼ mukombe mbeu yekinki
½ mukombe usina unsweetened shredded kokonati
¼ teaspoon kosher munyu
1/3 kapu uchi kana kuti agave nectari
1 tablespoon canola mafuta
1 mukombe wakaomeswa cranberries
- Preheat oven to 300F.
- Shandisa hombe huru yekubheka nekotiki yekubika spray uye kuisa parutivi.
- Gadzira mafuta, maarmond, shredded kokonti, munyu, uchi (kana agave), uye mafuta echipano muhomwe huru. Taura zvakanaka ne rubber spatula uye kushandiswa kusanganiswa kugadzirira kubika pepa.
- Bika, zvichikurudzira dzimwe nguva, kusvika pfupa regoridhe (maminitsi anenge 15 kusvika ku20). Bvisa kubva muvheni.
- Kana uchitonhora, fungai mumakwenzi akaomeswa. Chengetedza mumudziyo wekutakura kwemhepo kusvika kwevhiki imwechete.