Iingcamango ezingama-25 ezinempilo yokutya kwasekuseni kwaBantwana

Umxholo

• Isidlo sakusasa esenziwe ngeqanda
• 1. Iifritsi zeqanda-kunye-zemifuno
• 2. Amaqanda emngxunyeni
• 3. I-Ham-and-cheese frittata
• 4. Iitacos eziqanduselwe iqanda
• 5. Berry isidlo sakusasa strata
• 6. Iipopu zeqanda ezinobunzima
• Izinketho ezinempilo zokutya okuziinkozo
• 7. Ihabile yasebusuku
• 8. Oatmeal ebhakwe
• 9. Isidudu sepere namazimba
• 10. Imuffel imagi eblue
• 11. Isidudu sethanga-quinoa
• 12. Ipeanut-butter-banana banana cookies
• 13. Iiprakecake zeprothini
• 14. I-strawberry ricotta toast
• Iinketho zesiselo esinxilisayo
• 15. I-chocolate-peanut-butter-banana-smoothie
• 16. I-Strawberry-almond-butter butter smoothie
• 17. I-Unicorn iziqhamo-kunye nemifuno egudileyo
• 18. I-orenji yokhilimu obushushu
• 19. Isitya se Greek-yogurt smoothie
• Iziqhamo kunye nemifuno kwisidlo sakusasa
• 20. Isidlo sakusasa sebanana
• 21. Ii-apile ezibhakiweyo
• 22. Iiperfeits ze yogurt
• 23. Imifuno ye-tofu
• 24. I-oatmeal yolondolozo kunye nemifuno kunye noshizi
• 25. Iavokhado-ikhukhamba-itumato thowusti
• Umgca wezantsi
• Ukulungiselela isidlo: Yonke imihla isidlo sakusasa

Kubalulekile ukuba abantwana batye isidlo sakusasa esisempilweni ukuze bazalise imizimba yabo emva kokulala, njengoko iingqondo nemizimba yabo isakhula ().

Nangona kunjalo, i-20-30% yabantwana kunye nolutsha olufikisayo bathambekele ekutsibaleni oku kutya ().

Isidlo sakusasa esisempilweni sinokukhawuleza kwaye kube lula kuwe okanye ngumntwana wakho. Isidlo sakusasa sinokwenziwa ngaphambi kwexesha, kwaye ezinye zinokuphathwa xa kutyiwa ekuhambeni.

Nazi iindlela ezingama-25 ezilula nezinempilo zokutya kwasekuseni kubantwana.

Isidlo sakusasa esenziwe ngeqanda

Amaqanda ayinto ephambili yokutya kwasekuseni, njengoko kulula ukuyilungisa, ukwenza izinto ezininzi, kwaye kugcwele iiprotein ezisemgangathweni kunye nezinye izondlo ().

Iprotein ekumaqanda ibaluleke kakhulu ekukhuleni kwabantwana kuba iyanceda ukwakha izihlunu kunye nezicubu ().

Kananjalo, xa kuthelekiswa nokutya okuziinkozo, amaqanda anokugcina abantwana baziva begcwele ngakumbi kusasa ().

Ngaphezulu, izikhupha zamaqanda zingumthombo we-antioxidants ezifana ne-lutein kunye ne-zeaxanthin, ezixhamla kwimpilo yamehlo nengqondo ().

Olunye uphononongo olwenziwe kubantwana abaneminyaka eyi-8- kunye ne-9 ubudala bafumanise ukuba abo batya ukutya okunesityebi esinamanqanaba aphezulu e-lutein kwii-retinas zabo. Oku kunxulunyaniswa nokusebenza okuphuculweyo kokufunda, kubandakanya amanqaku angcono kwimathematics nolwimi olubhalwayo ().

Nazi ezinye zeendlela ezintle zokuhambisa amaqanda kwisidlo sakusasa.

1. Iifritsi zeqanda-kunye-zemifuno

Ezi muffin yindlela entle yokungena kwezinye imifuno. Kwaye, bayaphatheka kwaye kulula ukwenza kwangaphambili.

Ukuwenza, xuba amaqanda, ityuwa, kunye nepepile kwisitya kwaye ungeze imifuno ekhethiweyo oyikhethile.

Yahlula lo mxube ngokulinganayo kwiitini ze-muffin ezigcotyiweyo kwaye ubhake kwi-400 ° F (200 ° C) kangangemizuzu eyi-12-15 okanye de ugqitywe.

2. Amaqanda emngxunyeni

Sebenzisa i-cookie cutter engqukuva, sika umngxuma embindini wesilayi sesonka se-ingqolowa kwaye usibeke epanini yokuphekela ngeoyile yeoyile okanye ibhotolo.

Qhekeza iqanda emngxunyeni kwaye upheke kwisitovu kude kube kugqityiwe.

3. I-Ham-and-cheese frittata

Iifrittatas luguqulelo olulula lwee-omelets. Betha nje amaqanda ama-1-2 umntu ngamnye ngetyuwa kunye nepepile uze ugalele kwipani yokunqanda unganqumi.

Nciphisa i-ham ecoliweyo kunye nalo naluphi na uhlobo lweshizi eyosiweyo, emva koko upheke kubushushu obuphakathi kude kubekwe amaqanda.

Akukho kuphakamisa kuyadingeka. Sika i-frittata kwi-wedges kwaye usebenze.

4. Iitacos eziqanduselwe iqanda

Ukujija okumnandi nokuphathekayo kwii-tacos, amaqhuqhuvana amaqanda ayi-1-2 kumntwana ngamnye kwaye usebenze kwi-taco-size-tortillas epheleleyo.

Ukuba unqwenela, phezulu ngeeshizi kunye neembotyi ezimnyama zeprotein eyongezelelweyo kunye ne-salsa yemifuno kunye nencasa.

5. Berry isidlo sakusasa strata

I-Stratas yinguqulelo yentliziyo eyenzekileyo eyothusayo.

Ukwenza enye, layisha isitya sokubhaka kunye nezilayi ezintandathu okanye iziqwenga eziqhekeziweyo zesonka esipheleleyo. Nciphisa amajikijolo amatsha phezu kwesonka.

Ukubetha amaqanda ama-6, ikomityi ye-1/2 (120 ml) yobisi, kunye netispuni e-1 (5 ml) yevanilla. Ngokukhetha, ungongeza icephe eli-1 (15 ml) yesiraphu yemephu.

Thela umxube weqanda phezu kwesonka kunye neziqhamo, ukumboza kunye nefriji ngobusuku bonke. Ngentsasa, bhaka umtya kwi-350 ° F (177 ° C) malunga nemizuzu engama-30 okanye ide ikhukhumale negolide.

6. Iipopu zeqanda ezinobunzima

Ukwenza iipopu zeqanda, sika i-carrot okanye i-celery stalk kwisiqingatha sobude kwaye emva koko ube ziisentimitha ezili-10 ubude. Emva koko, chuba amaqanda ama-1-2 abilisiweyo ngomntu ngamnye. Ngenisa ngononophelo iminqathe okanye iintonga zeseleri kwiibhokhwe zamaqanda.

Nciphisa ityuwa kunye nepelepele okanye wongeze unodoli wesinaphi ukuba uyafuna.

Izinketho ezinempilo zokutya okuziinkozo

Iinkozo ezipheleleyo, ezinamalungu omathathu okusanhlamvu- intsholongwane, ibran, kunye ne-endosperm - zihambelana, zibandakanya irayisi emdaka, ingqolowa iphela, ihabile, iquinoa, amazimba kunye namazimba. Banempilo kuneenkozo ezicoliweyo kuba ziphezulu kwifayibha, iiprotein, iivithamini, kunye neeminerali ().

Ewe abantwana banokuzuza ngokutya ngakumbi kubo.

Kwisifundo seenyanga ezi-9 kubantwana abaneminyaka eyi-9-11 abanobunzima obugqithisileyo, abo babesitya ukutya oku-3 kokutya okuziinkozo usuku ngalunye babenesisindo esisezantsi somzimba (BMI), isinqe sesinqe, kunye neepesenti ezityebileyo emzimbeni, xa kuthelekiswa nabo batya ukutya kwabo rhoqo ().

Indawo yokutya okuziinkozo okuninzi inokulungiswa ngaphambi kwexesha. Nazi ezinye iindlela ezikhethiweyo.

7. Ihabile yasebusuku

I-oats yasebusuku kulula ukuyenza kwiingqayi zeMason phezolo, kwaye umntwana wakho unakho ukwenza esi sidlo ngezixhobo zakhe ezizithandayo.

Hlanganisa malunga ne-1/4 yekomityi (i-26 gram) ye-oats eqengqelweyo kunye ne-1/2 yekomityi (i-120 ml) yalo naluphi na uhlobo lobisi kwisitya esincinci seMason. Phezulu ngamantongomane, ikhokhonathi edibeneyo, imbewu ye-chia, kunye neziqhamo ezomileyo okanye ezitsha.

Endaweni yokupheka, shiya ingqayi efrijini kwaye i-oats mayithambe ubusuku bonke.

8. Oatmeal ebhakwe

Emva kokuba ubhaka isidlo sakusasa esisempilweni seenkozo kunye neziqhamo, ungasitya iveki yonke.

Kwisitya, xuba:

• Iikomityi ezi-2 (208 iigrem) ze-oats eziqengqelweyo
• Iikomityi ezi-3 (700 ml) zalo naluphi na uhlobo lobisi
• Amaqanda ama-2 abethiweyo
• 2 iisupuni (10 ml) zevanilla
• iswekile emdaka ukunambitha
• naluphi na uhlobo lweziqhamo ezitsha okanye ezifriziwe

Thela lo mxube kwisitya sokubhaka esenziwe ngeoyile kwaye ubhake kwi-350 ° F (180 ° C) malunga nemizuzu engama-45 okanye de kubekwe i-oatmeal.

9. Isidudu sepere namazimba

I-Sorghum yi-gluten-free free grain kunye ne-chewy, nutty texture.

Hlanganisa amazimba aphekiweyo kunye nalo naluphi na uhlobo lobisi kwaye uwuphathe ngeepere ezivuthiweyo, ezisikiweyo - okanye nasiphi na isiqhamo sonyaka.

10. Imuffel imagi eblue

Iiblueberries zasendle zigcwele zii-antioxidants kwaye zongeza kakhulu kwisidlo sakusasa.

Kwimag ekhuselekile ngemicrowave, xuba:

• Ikomityi ye-1/4 (30 gram) yomgubo
• 1 icephe (12.5 gram) yeswekile emdaka
• 1/4 itispuni (5 g) yomgubo wokubhaka
• intwana yetyuwa nesinamon
• 1 ithisipuni (5 ml) yeoyile ye-olive
• Iipuniwe ezi-2 (30 ml) zobisi
• intwana encinci yeblueberries efriziwe

I-Microwave ephezulu kangangemizuzwana engama-80 ukuya kuma-90.

11. Isidudu sethanga-quinoa

Iquinoa kukutya okuziinkozo okupheka ngokukhawuleza okungenagluten, kwaye esi sidudu sakusasa sipakisha ingqindi yeevithamini A kwithanga enkonkxiweyo.

Bilisa inxenye enye yequinoa enamacandelo amabini alo naluphi na uhlobo lobisi, emva koko unciphise ubushushu ukuya kweliphakathi kwaye lipheke imizuzu eli-10.

Gxotha ithanga enkonkxiweyo, isinamon, kunye nepinki ye-nutmeg kwaye yeka ubambe ubushushu obuphantsi imizuzu emi-5. Ngaphambi kokukhonza, yiphakamise ngamantongomane aqingqiweyo, iswekile emdaka, okanye ikhokhonathi ecoliweyo.

12. Ipeanut-butter-banana banana cookies

Iikuki zesidlo sakusasa ziifomati ezimile okwecookie ezipakisha iinkozo ezingaphezulu kwesiqhelo.

Ukuzenza, uya kufuna:

• 1 indebe (104 iigrem) ze-oats ezikhawulezayo
• Indebe ye-3/4 (90 gram) yomgubo wengqolowa ogcwele
• intwana yetyuwa
• 1 ithisipuni (5 ml) yesicatshulwa sevanilla
• I-1/2 indebe (i-115 gram) yebhanana evuthiweyo
• Ikomityi ye-1/4 (59 ml) yesiraphu yemephu
• Ikomityi ye-1/4 (59 ml) yobisi
• Iipuniwe ezi-2 (i-32 gram) yebhotolo yamandongomane egudileyo

Hlanganisa izithako, ulungiselele i-oven ukuya kuma-325 ° F (165 ° C), kunye nomgca wokubhaka kwiphepha lephepha.

Yilahle i-batter malunga ne-cookies eziyi-12 ukuya kwezi-15, uzicofe kancinci nge-spatula, emva koko ubhake imizuzu eli-10 ukuya kwengama-15 okanye de yomelele kwaye igolide. Ukupholisa kwindawo yokupholisa ngaphambi kokukhonza okanye ukugcina kwisitya sokungena ngaphakathi.

13. Iiprakecake zeprothini

Yenza ama-pancake akho owathandayo anelise ngakumbi ngokongeza i-chocolate ye-protein powder kwi-batter. Yongeza intwana yobisi olongezelelekileyo ukuba ibhetri ityebile kakhulu.

Unokwandisa umxholo weeprotake ngokufaka i-yogurt yamaGrikhi, amaqanda, imbewu yeflakisi yomhlaba, imbewu yeethanga, okanye imbewu ye-chia kwi-batter.

14. I-strawberry ricotta toast

Esi sidlo silula sihlasela amaqela okutya amaninzi ngaxeshanye. Sasaza i-toast epheleleyo kunye ne-ricotta ushizi kwaye uyiphakamise ngama-strawberries asikiweyo.

Iinketho zesiselo esinxilisayo

Isidlo sakusasa i-smoothies yindlela elula yokupakisha konke ukutya kwisiselo. Ikwayindlela elungileyo yokongeza iziqhamo kunye nemifuno ekutyeni komntwana wakho.

Kwisifundo kulutsha, ukwazisa iziqhamo ze-smoothies njengezinto zesidlo sakusasa zesikolo kunyuse ipesenti yabafundi abatye ukuhanjiswa kweziqhamo ngokupheleleyo ukusuka kwi-4.3% ukuya kwi-45.1% ().

Nangona kunjalo, olunye uphando lubonisa ukuba ukusela-endaweni yokutya-iziqhamo kunye nemifuno kunokukhuthaza ukutyeba. Ke, kungcono ukubukela ubukhulu beesahlulo ().

Ukufumana isidlo sakusasa esisempilweni, sebenzisa ukutya okuncinci kweziqhamo ezingenaswekile okanye iziqhamo ezibandisiweyo. Yongeza intwana yemifuno eluhlaza eluhlaza, icephe le bhotolo yamantongomane kumanqatha asempilweni, kwaye nokuba lubisi, iyogathi yamaGrike, okanye ukuphakwa kweembotyi ezithambileyo eziphekiweyo.

Nazi ezinye iindlela ezinokuselwa zesidlo sakusasa.

15. I-chocolate-peanut-butter-banana-smoothie

Hlanganisa ibhanana efriziwe, ibhotolo yamandongomane, icephe elinye (7.5 gram) yomgubo wecocoa ongenashukela, kunye nobisi.

16. I-Strawberry-almond-butter butter smoothie

I-strawberry efriziwe ilungile kule smoothie. Baxube ngebhotolo ye-almond kunye nobisi.

17. I-Unicorn iziqhamo-kunye nemifuno egudileyo

Yenza i-smoothie esempilweni, enemibala ngokudibanisa i-kefir ene-probiotic eneziqhamo ezahlukeneyo kunye nemifuno.

Ukufumana umaleko womnyama, hlanganisa ukutya ngakunye ngokwahlukeneyo kwaye ukugalele kwiglasi. Ukurhuqa kancinci umququ kumaleko ukuze ubadibanise kunye.

18. I-orenji yokhilimu obushushu

Le smoothie igcwele ivithamin C yokunyusa amajoni akho omzimba, i-potassium yeelectrolyte, kunye neprotein yokuhambisa izihlunu zakho.

Hlanganisa oku kulandelayo:

• isiqingatha sebhanana efriziwe
• isiqhamo kunye ne-zest ye-orange encinci
• 1 ithisipuni (5 ml) yesicatshulwa sevanilla
• I-1/2 indebe (i-120 ml) yejusi yeorenji
• I-1/2 indebe (i-150 gram) ye-vanilla yesiGrike yogurt

19. Isitya se Greek-yogurt smoothie

Izitya zeSmoothie sisidlo sakusasa esipholileyo, esihlaziyayo. Thela i-smoothie eqinileyo kwisitya kwaye uyiphakamise ngeziqhamo, amantongomane kunye nembewu. I-yogurt yesiGrike yenza isiseko esihle kakhulu.

Iziqhamo kunye nemifuno kwisidlo sakusasa

Iziqhamo kunye nemifuno zinesondlo kakhulu, kodwa uninzi lwabantwana- kunye nabantu abadala - abazityi izixa ezinconywayo zemihla ngemihla ().

Ukungeniswa okucetyiswayo kuvela kwiikomityi eziyi-1.5-4 zemifuno kunye neekomityi eziyi-1-2.5 zeziqhamo ngemini, kuxhomekeke kubudala bomntwana. Ukuba usebenzisa inkqubo yeetriki, gcinani engqondweni ukuba iigramu ezilingana nezi zixa ziyahluka ngokubanzi (,).

Ukuhambisa ngakumbi iziqhamo kunye nemifuno ngexesha lesidlo sakusasa kunokubanceda abantwana babeke imikhwa yokutya esempilweni.

Kwisifundo esenziwa kubafundi abaneminyaka eli-16 neli-17 ubudala, ukutya imifuno eninzi kunxulunyaniswa noxinzelelo lwegazi kunye nenqanaba le-cholesterol, ngelixa ukutya iziqhamo ezininzi kunxulunyaniswa ne-BMI esezantsi ().

Abaphandi baqaphela ukuba ukubonelela ngeziqhamo kunye nemifuno ekhaya, kwaye ukuyitya nabantwana bakho, kuyabanceda ukuba babe nomkhwa wokutya oku kutya ().

Nazi ezinye iindlela zokupheka ezilula.

20. Isidlo sakusasa sebanana

Kwisitya, phezulu ibhanana elixutywe ngeyogathi yamaGrike, amaqunube asikiweyo, igranola, kunye namandongomane aqingqiweyo ukwenza ukwahlula kwebhanana okunempilo.

21. Ii-apile ezibhakiweyo

Emva kokufaka ii-apile ezimbalwa, zizalise ngebhotolo yebhotolo, amacephe e-oats, kunye nesinamon.

Pheka umpheki ocothayo ngezantsi malunga neeyure ezi-5 okanye de uthambe kwaye uthambe. Okokugqibela, phezulu kwabo nge yogurt yamaGrike ukuze ufumane iiprotheyini ezongezelelweyo.

22. Iiperfeits ze yogurt

Ubeko lweproteyini ephezulu yeyogathi yamaGrikhi enamajikijolo amatsha kunye nokufafaza igranola ngesidlo esikhawulezayo nesilula esihlasela amaqela amaninzi okutya.

23. Imifuno ye-tofu

Ukuqhekeka kukaTofu lukhetho olukhulu kuye nabani na ongadli amaqanda kodwa ufuna isidlo sakusasa esineprotini ephezulu.

Ukuze uyenze, susa itswele eligciniweyo kwioyile kwaye ungeze i-mashed, tofu eqinileyo ecaleni kokhetho lwakho kunye nemifuno. Ukudityaniswa okumnandi kubandakanya isipinatshi esisusiweyo, amakhowa, kunye neetumato, okanye iipepile ebomvu egcadiweyo kunye neetumato ezomiswe lilanga nge-basil entsha.

24. I-oatmeal yolondolozo kunye nemifuno kunye noshizi

I-Oatmeal akufuneki ibe mnandi okanye ifakwe iziqhamo. Zama ukudibanisa isipinatshi - okanye nayiphi na enye imifuno- kunye netshizi ngepiniki yetyuwa yokujija okunencasa.

25. Iavokhado-ikhukhamba-itumato thowusti

Sasaza i-avocado ecoliweyo ngaphezulu kwethosi yeenkozo epheleleyo, emva koko ngaphezulu ngeekomkomere ezisikiweyo kunye neetumato zesonka sangokuhlwa esinenhliziyo evulekileyo.

Umgca wezantsi

Uninzi lwezinto ezinokukhethwa kwasekuseni ezinempilo zinokunceda abantwana ukuba bafumane izakhamzimba abazifunayo kusuku.

Isidlo sakusasa lithuba elihle lokulayisha iiprotheyini, iziqhamo, imifuno, kunye neenkozo ezipheleleyo.

Ezi zitya zinesondlo zinokuba linyathelo elibalulekileyo ekumiseleni imikhwa yokutya esempilweni hayi kuphela kubantwana bakho kodwa nakwintsapho yakho iphela.

Ukulungiselela isidlo: Yonke imihla isidlo sakusasa