Apo vechidiki vanonzwa nzara, vanotsvaka kudya nokukurumidza. Ivo vakwegura zvakakwana kuti vaite chimwe chinhu pachavo kana kuti vatize kuchitoro kune chimwe chinhu chingave chisingasviki pane zvinovaka muviri, saka gadzirirai vana venyu vane nzara vane nzara uye kuunganidza pane izvi zvinonaka:
Mazambiringa anonhuwa
Tenga pondo yembeu isina zvibereko uye uibvise kubva pamuzambiringa. Shamba ugoisa mazambiringa mashomanana mune imwe neimwe yezvikwata zvakawanda zvejechaji.
Isa mabhegi mufiriji. Kana mazambiringa apera mazaya, anowedzera popsicle sekumusoro uye anonaka kunonaka kunotapira pasina shuga ipi zvayo.
Fresh Fruit
Izvo zviri nyore, ingozadza ndiro huru nemichero mutsva uye ugare uri pakicheni yako counter. Zvisarudzo zvakanaka zvinosanganisira maapuro, mabhanana, pears, peaches, uye machero.
Mitsva Yakachena uye Dhipfu
Vechidiki vanofarira chiputi uye vachipeta, asi havadi mafuta akawanda uye sodium. Dzorerai chiputi nemutsva-akachekwa mishonga yakasvibirira. Edza karoti tsvimbo kana zvimedu, broccoli, cauliflower, mahairi akaoma, mbesa kana celery. Uzvidzire mberi kwenguva uye uzvichengetedze mufiriji. Shumira miriwo ine veggie, chip, kana nacho chesi inyore. Salad kupfeka kushanda kunoshanda zvakare. Zviri pachena kuti mamwe mazamu ane utano kupfuura vamwe, asi chinonyanya kukosha ndechokuti vana vako vaduku vadye mimwe miriwo.
Yese Yezviyo Zvingwa uye Peanut Butter
Ita shanduko kubva pachingwa chena kusvika ku100-muzana chingwa chegorosi rose, uye chero sandwich inokurumidza kukuitira iwe.
Peanut butter inowedzera mapuroteni, maminera, nemafuta ane utano. Edza mamwe marudzi ehutu akadai se soy nut butter, almond butter , kana musheti wekasihe.
Zvibereko Zvipararira Panzvimbo YeJelly
Kana mwana wako achiri kuyaruka ane shuva dzekudya, tumira kumba 100-muzana yezvibereko zvinopararira panzvimbo yejamu kana jelly yakagadzirwa nehupfuki kana shureti yepamusoro ye fructose .
Kana zviri nani zvakadaro, ipai zvibereko zvitsva zvakadai samaapuro, mapeari, uye machero.
Lite Popcorn
Ndezvipi zvingave zviri nyore pane kukanda bhegi yepopcorn mu microwave? Popcorn yakakwirira mu fiber, saka inogadzira chikafu chakanaka kana iwe usingadi kuidzikisa mu maritare kana margarini. Iwe unogona kusarudza maronda ayo ari pasi pamafuta uye akaitwa nemunyu mashoma kana kutenga microwave popcorn popper. Rega mwana wako achiri kuyaruka nemafungiro akasiyana-siyana anowedzera tambo uye zest asina kuwedzera makoriyori.
Whole Wheat Pretzels
Zvose zviyo zvinowedzera fiber kumwana wako wekudya. Fiber inobatsira kuti utano hwakanaka, uye vechidiki vakawanda (uye vanhu vakuru) havawani zvakakwana. Nguva dzose pretzels inowanikwa kubva muupfu hwakachena hunopedzwa uye hune zvakawanda zvefiber zvakabviswa. Sarudza 100-muzana yegorosi pretzels iyo inochengetedza kunaka kwefiber uye ichiri kunakidza zvikuru kana iine sardard.
Ita yako Trail Trail
Mwana wako anofarira kutora bar granola kuti akurumidze kubata? Granola mabhairi anonzwika seanofanira kunge akanaka kwauri, asi anowanzo ane mafuta asingadiwi, shuga, uye mamwe makoriki. Iwe unogona kuita shanduko ine hutano kuburikidza nekuita nzira yako yekusanganiswa. Bhinda imwe kapu imwe neimwe yezvikamu zviviri zvakasiyana-100 muzana yezviyo zvese zvezviyo, sezviyo zvakakwana Cheerios uye Shredded Wheat.
Wedzera imwe kapu yemiti yakasanganiswa uye imwe hafu mukombe wemazambiringa akaomeswa kana zvimwe zvibereko zvakaomeswa. Iwe unogona kutowedzera hafu yehafu ye tsokolate chips. Ita pamusoro payo nemamwe mbeu yakasvibiswa sunflower, mbeu dzomuputi kana nome dzomukati.
Protein Bars
Kufanana ne granola, mapuroteni anokonzerwa nekutengeserana angave akakwira mune shuga uye makoriyori. Ita mapuroteni emagetsi kuitira kuti iwe ugone kuraira zvigadzirwa.
Smoothies
Zvibereko smoothies zviri nani kumwana wako kupfuura mukaka kana marts. Shandisai mabhanana echando sechinhu chenguva ye smoothies. Apo mabhanana ako akacheka zvakanyanya kuti aite tara yako, tema iwo mu-inch chunks uye uachengete iwo mufiriji.
Kuti uite s smoothie, ingodonha zvimedu zvina kana shanu zvemabhanana echando kuti zvive zvakanakisa blender ane kapu yemukaka wakaora-mafuta, shoma shorberries kana blueberries uye teaspoon yevanilla yakatorwa. Bata kusvikira rakasvibira uye udire murefu girazi.
Hummus naPita kana Crackers
Ramba uchinge uchinge uchinge uchinge uchinge uchinge uchinge uine chingwa chegorosi pita chingwa, zvipuka zvezviyo zvakakwana kana zvingwa zvechingwa. Hummus inogadzirwa nechickpeas (kana garbanzo nyemba), iyo inoita kuti ive yakazara puroteni nemafuta ane utano.
Yogurt Parfait
Yavhuti yakasviba yakanaka kunevechiri kuyaruka kana vasina kuwana calcium yakakwana, asi ruzivo runogona kuva rwunofadza. Nyuchika gorosi nemakroti, mapekisi ane mahwendefa, uye zvinotapira zviyo zvinokambaira, marimu kana mbeu. Iga yega inogona kushandiswawo kuita utano hwakanaka, huri pasi-mafuta veggie dips.
Zvokudya Zvoutano
Vechidiki vanonwa zvinwiwa nehuwandu hwemashuga uye caffeine, sodas, zvinwiwa zvewaini, uye zvinwiwa zvinodhaka . Zvinetso ndezvokuti zvinwiwa zvesimba zvinogona kuva zvakaipa kuvana, kunyanya gare gare pazuva nokuti caffeine inogona kuita kuti usasara usiku, uye shuga inowedzera inongowedzera makori. Iva nechokwadi chokuti unoramba uine hutano hwakanaka pamaoko, semabhodhoro emuzana-100 muzana michero uye miriwo yemiriwo, mukaka wakaita mafuta, mvura inopenya uye mvura yakachena.
Kubvisa Matsi Akaipa
Izvo zvingasava zvakakwana kupa zvinyorwa zvinonaka. Iwe unogona kunge uchida kubvisa zvimwe zvekudya zvisina kudya, asi zvinoenderana nemwana wako kudya. Mumwe wechidiki anogona kunyatsorega bhati re ice cream mufiriji apo mumwe asingakwanisi kurwisa muedzo kuti aipedze yose mune imwe chete. Kana iwe uri nemwana wechidiki (kana munhu mukuru kana mwana) mumba mako ane nguva yakaoma kukunda zvakakwirira-koriori, chengetedza kudya kwakadaro kunze kweimba.
Kudzvora pazvokudya zvisina kuchena hakurevi kuti unofanira kutora mhuri yako yekudya zvinofadza. Mwana wose anofanirwa kubata nguva nenguva. Ingoedza kuisa kurega kuti vabve paruoko. uye uchengetedze kunze kweimba. Paunosarudza ice cream inoratidzira iri kuronga, hit ice cream shop. Usatenga zvikwama zvemasipi emushambadziro panzvimbo yekudya kana kutengesa zvese, asi pane dzimwe nguva uuye kumba mumwe munhu pikisipi bar kune umwe neumwe wemhuri. Mhedziso imwechete inoshandiswa pakudya zvingwa, makiki, mafuta anozora nemafuta: Vanofanirwa kuonekwa sevanobata, kwete kudya kwemazuva ose ezvokudya.