28 Amashwamshwam asempilweni Abantwana Bakho Bayakuthanda

Umxholo

• 1. iyogathi
• 2. Ipapa
• 3. Iseleri nebhotolo yamandongomane kunye neerasentyisi
• 4. Amandongomane
• 5. Umxube womzila
• 6. Amapheyiji asikiweyo nge-ricotta ushizi
• 7. I-Cottage cheese
• 8. Oatmeal
• 9. Iqhekeza lesonka samasi
• 10. Veggie pita ipokotho
• 11. Iziqhamo ezibushelelezi
• Berry smoothie
• 12. Amaqanda abilisiwe
• 13. I-banana oat cookies
• Banana oat cookies
• 14. Iipakethe zokutya ezimuncu
• 15. I-Turkey kunye ne-avocado roll-up
• 16. Ukubhaka iitapile zebhatata
• Iifatata zamazambane amnandi
• 17. Iikhetshe
• 18. Iichips zekhale
• Iichips zekhale
• 19. Iminqathe kunye nehummus
• 20. Iibhola zamandla
• Iibhola zamandla
• 21. Iipelepele kunye neguacamole
• 22. Abaqeshi bengqolowa epheleleyo kunye nebhotolo yebhotolo
• 23. Isiqwenga sesiqhamo
• 24. Ibhotolo yamandongomane kunye ne-banana quesadilla
• Ipeanut butter kunye nebhanana quesadilla
• 25. Iminquma
• 26. Ama-apile kunye nebhotolo yamandongomane
• 27. Iziqhamo eziqholiweyo ze popsicles
• 28. Isiqingatha sesandwich
• Umgca wezantsi

Abantwana abakhulayo bahlala belambile phakathi kokutya.

Nangona kunjalo, ukutya okuninzi okuphekiweyo kwabantwana akunampilo kakhulu. Zisoloko zizele ngumgubo ocoliweyo, iishukela ezongeziweyo, kunye nezinto ezingezizo ezenziweyo.

Ixesha le-snack lithuba elihle lokutsala ezinye izakha mzimba ekudleni komntwana wakho.

Endaweni yokutya okutyiwa kakhulu okune-snack, gcwalisa isisu somntwana wakho ngokutya okugcweleyo okunika amandla kunye nesondlo.

Nalu uluhlu lwezinto zokutya ezilungele abantwana ezinempilo kwaye zimnandi.

1. iyogathi

Iyogathi sisidlo esilungileyo sabantwana kuba ngumthombo olungileyo weprotein kunye necalcium. I-calcium ibaluleke kakhulu kumathambo aphuhlisayo abantwana ().

Ezinye iiyogathi zikwanazo neebhaktiriya eziphilayo, eziluncedo kwinkqubo yokwetyisa (,).

Uninzi lweeyogathi ezithengiselwa abantwana zineswekile eninzi. Endaweni yoko, khetha i-yogurt ecacileyo, egcwele amafutha kwaye uyithambise ngesiqhamo esitsha okanye i-drizzle yobusi.

Okwangoku, qiniseka ukuba ungaziniki ubusi kwiintsana ezingaphantsi kweenyanga ezili-12 ubudala, njengoko zisengozini enkulu yosulelo olubi olubizwa ngokuba yi-botulism ().

2. Ipapa

Unokujonga iipopcorn njengokutya okungekho mpilweni, kodwa ngokwenene kukutya okuziinkozo okunesondlo.

Ngethuba nje ungayigwinyi kwiipopu ezingenampilo, iipopcorn zingaba sisinekhi esifanelekileyo sabantwana. Yenza i-popcorn yakho yomoya, uyigalele ngebhotolo encinci, kwaye ufefe itshizi yeParmesan egreyini ngaphezulu.

Nangona kunjalo, lumka xa unika ipopcorn kubantwana abancinci, kuba kunokuba yingozi.

3. Iseleri nebhotolo yamandongomane kunye neerasentyisi

Iseleri ene-peanut butter kunye neerasentyisi, ngamanye amaxesha ezibizwa ngokuba "ziimbovane kwilog," yindlela emnandi yokwenza umntwana wakho atye imifuno.

Sika isiqu se-celery sibe ngamaqhekeza amathathu okanye amane, usasaze ibhotolo yamandongomane ngaphakathi kweseleri, kwaye ucwangcise iivini ezimbalwa ngaphezulu kwebhotolo yamandongomane.

Ezi zinto zintathu zokutya zidityanisiweyo zibonelela ngokulungelelanisa ii-carbs, iiproteni kunye namafutha.

Qiniseka ukuba uthenga ibhotolo yamandongomane ngaphandle kweswekile okanye iioyile zemifuno.

4. Amandongomane

Amantongomane aphezulu kumafutha asempilweni, kunye nefayibha kunye ne-antioxidants. Amafutha okutya kubalulekile ekuxhaseni ukukhula kwabantwana (,).

Oogqirha babedla ngokucebisa ngokubamba amantongomane ebantwaneni ngenxa yomngcipheko wokungabikho komzimba, kodwa ubungqina bamuva nje bucebisa ukuba ukwazisa amantongomane esemncinci kunciphisa lomngcipheko (, 8,).

Nangona kunjalo, amandongomane angababeka engozini, ke qiniseka ukuba umntwana wakho uyakwazi ukuphatha ukubonwa ngaphambi kokunika amandongomane njengesiqwengana.

5. Umxube womzila

Logama umntwana wakho engadibani namantongomane, umxube womzila sisinekhi esifanelekileyo sokutya kwabantwana ekuhambeni.

Uninzi lwemixube yentengiso ineepipi zetshokholethi, ezineswekile eninzi, kodwa ungazenzela ngokwakho ngokulula ekhaya.

Ngohlobo olusempilweni, xuba amandongomane, iziqhamo ezomisiweyo, kunye nesiriyeli epheleleyo.

6. Amapheyiji asikiweyo nge-ricotta ushizi

Amapheya ayinto emnandi kwaye kulula ukuba incinci ityiwe xa isikiwe kwizilayi. Iipeya ziphezulu kwifayibha kwaye ziluncedo kwizityalo (10, 11).

Sasaza isilayi ngasinye nge-ricotta ushizi ukongeza umthombo we-protein kunye ne-calcium kwisitya somntwana wakho.

7. I-Cottage cheese

I-Cottage cheese yitshizi entsha kunye ne-creamy ethambileyo ngokwaneleyo ukuba neentsana zitye.

Ityebile ngeprotein kunye nomthombo olungileyo we-selenium, i-vitamin B12, kunye ne-calcium. I-Vitamin B12 ibalulekile ekukhuleni okufanelekileyo kunye nokukhula kwengqondo ebantwaneni ().

Ungakhonza i-cottage cheese ngokwakho, uyiphakamise ngeziqhamo ezitsha okanye ezomileyo, okanye uyisebenzise njengokusasazeka okucocekileyo kwithosi yengqolowa epheleleyo.

8. Oatmeal

I-Oatmeal sisidlo sakusasa esisempilweni sabantwana kodwa ikwenze ukutya okulula kakhulu.

I-Oats ziphezulu kwifayibha enyibilikayo, eyonyusa inani leebhaktiriya eziluncedo kwicandelo lokugaya ukutya, kunye nezinye izibonelelo zempilo ().

Tsiba iipakethi ezinencasa, ezineswekile eninzi, kwaye wenze i-oatmeal yakho ngeoats iphelele. Yongeza nge-1/8 ithisipuni yesinamoni kunye nama-apile aqhotyoshelwe ubumnandi.

Ukuba wenza i-oatmeal ngobisi endaweni yamanzi, iya kongeza ezinye iiprotein kunye ne-calcium.

9. Iqhekeza lesonka samasi

Itshizi ubukhulu becala yenziwe ngeprotein kunye namafutha kwaye yindawo elungileyo yecalcium.

Izifundo zibonisa ukuba ukutya itshizi kunye nezinye iimveliso zobisi kunxulunyaniswa nomgangatho wokutya opheleleyo.

Ukutya okunamafutha apheleleyo anegalelo elibonakalayo kwiimfuno zesondlo somntwana kwi-calcium, i-magnesium, kunye neevithamini A kunye no-D (, 15,,).

Itshizi ibonelela abantwana ngeprotein esemgangathweni, efunekayo ukuze bakhule ngokufanelekileyo. Iiproteni ziya kuzinceda zizive zizele phakathi kokutya (,).

Ngaphezulu, ezinye izifundo ziqaphela ukuba abantwana abatya itshizi kunqabile ukuba bafumane imingxunya (,).

10. Veggie pita ipokotho

Abanye abazali bacinga ukuba kunzima ukufumana abantwana babo ukuba batye imifuno. Kodwa ukuba uyonwabisa kubo, kunokwenzeka ukuba bazame imifuno.

Sasaza i-hummus kwipokotho ye-pita yengqolowa kwaye usike imifuno eluhlaza, njengeminqathe, ukhukhamba, iletisi kunye nentsimbi yepelepele. Vumela umntwana wakho akhethe imifino embalwa kwaye ayigcwalise.

Imifuno ilayishwe iivithamini kunye neeminerals, kwaye uninzi lwabantwana alutyi ngokwaneleyo ().

11. Iziqhamo ezibushelelezi

Isiqhamo se-smoothie yindlela efanelekileyo yokupakisha izondlo ezininzi kwi-snack encinci.

Unokongeza imifuno kwi-smoothie. Ngobumnandi besiqhamo, umntwana wakho angaze aqonde ukuba baphaya.

Sebenzisa izithako ezipheleleyo nezintsha ukunqanda incindi yeziqhamo, eneswekile eninzi.

Kukho indibaniselwano engenakubalwa onokuzama, kodwa nantsi enye iresiphi yesmoothie ukuze uqalise:

Berry smoothie

Izithako zeenkonzo ezi-4:

• Iikomityi ezi-2 (60 iigrem) zesipinatshi esitsha
• Iikomityi ezi-2 (300 grams) zamaqunube aqanduselweyo
• 1 indebe (240 ml) yeyogathi engenanto
• 1 indebe (240 ml) yobisi olupheleleyo okanye ubisi lweamangile
• 1 icephe (20 grams) lobusi

Yongeza zonke izithako kwi-blender uze udibanise kude kube lula.

12. Amaqanda abilisiwe

Gcina amaqanda abilisiweyo kwisikhenkcisi ukuze ufumane unyango olukhawulezileyo oluneproteni eninzi.

Amaqanda anesondlo kakhulu kunye nokutya okugqwesileyo kubantwana. Banikezela ngeprotein ekumgangatho ophezulu kunye neevithamini kunye neeminerali ezininzi, kubandakanya ivithamini B12, riboflavin, kunye ne-selenium (23,).

Zine-lutein kunye ne-zeaxanthin, ii-carotenoids ezimbini eziluncedo kwimpilo yamehlo ().

Ngapha koko, zezona zinto zilungileyo zokutya ze-choline, ivithamin eyimfuneko kuphuhliso lwengqondo olufanelekileyo (,).

13. I-banana oat cookies

Iikuki zebhanana ezizenzelayo sisidlo esilungileyo sabantwana esithanda njengokunyanga.

Ezi cookies zifumana ubumnandi bazo kwiibhanana ezicujiweyo kuneswekile ecoliweyo.

Iswekile esulungekisiweyo inxulunyaniswa neengxaki zempilo ebantwaneni, njengokwanda komngcipheko wesifo sentliziyo, ukutyeba kakhulu emntwaneni, kunye nohlobo lweswekile yesi-2 (28,,).

Banana oat cookies

Izithako:

• Iibhanana ezi-3 ezivuthiweyo, ezicujiweyo
• I-1/3 indebe (80 ml) yeoyile yekhokhonathi
• Iikomityi ezi-2 (160 iigrem) ze-oats eziqengqelweyo
• I-1/2 indebe (80-90 gram) yeetshiphusi ezincinci okanye iziqhamo ezomisiweyo
• 1 itispuni (5 ml) yevanilla

Hlanganisa zonke izithako kwisitya. Beka amacephe omxube wecookie kwiphepha lecookie eligcotshwe ngamafutha uze ubhake imizuzu eli-15 ukuya kuma-20 kuma-350 ° F (175 ° C).

14. Iipakethe zokutya ezimuncu

Iirisidi ziidiliya ezomisiweyo. Banazo phantse zonke izondlo ezifumaneka kwiidiliya ezintsha- kodwa kwiphakheji encinci.

Iirisidi ziqulathe inani elifanelekileyo lesinyithi, isondlo abantwana abaninzi abangasifumani ngokwaneleyo, kwaye kufuneka ukuhambisa ioksijini kuwo wonke umzimba wakho (31,).

Ngapha koko, iidiliya zomthi zipakisha iikhompawundi zezityalo, kubandakanya i-oleanolic acid, enokukhusela amazinyo omntwana wakho kwimingxunya ngokuthintela ibacteria ekunamatheleni kuyo (,).

Iipakethi zokutya iresiphi yinto elula yokubamba kunye nokutya okunempilo okuninzi kunokutya okulula.

15. I-Turkey kunye ne-avocado roll-up

I-turkey kunye ne-avocado roll-up kukutya okulula ukutya, ukutya okunempilo.

I-Turkey ngumthombo olungileyo weprotheni, enoxanduva lokwakha kunye nokulungisa izicwili emzimbeni wakho. Kukwanokugcwalisa kakhulu, okunokunceda abantwana bazive bonelisekile phakathi kokutya ().

Ii-avocado zizele ngamafutha asempilweni, kunye nefayibha, ifolthi, i-pantothenic acid, i-potassium, ii-antioxidants ezininzi, kunye neevithamini C kunye no-K (35).

Ukwenza i-turkey kunye ne-avocado roll-up, qala uxobule uze usike i-avokhado. Ngobunono ukuphosa izilayi kwijusi yelamuni ukuthintela ukumdaka. Songa isiqwenga seturkey kwisilayidi ngasinye seavokhado.

16. Ukubhaka iitapile zebhatata

Iibhatata yenye yezona ndawo zityebileyo ze-beta-carotene, isondlo esinokuguqulwa sibe ngumzimba wakho ube yi-vitamin A. Inegalelo kwimpilo yamehlo kunye nolusu (36).

Ukwenza iifriji zeebhatata ezenziwe ngokwabo, zizinto ezinesondlo endaweni yeefries zaseFrance.

Iifatata zamazambane amnandi

Izithako:

• 1 ibhatata entsha
• 1 ithisipuni (5 ml) yeoyile ye-olive
• Ityuwa yolwandle

Chuba uze usike iitapile. Phosa amazambane kwioyile yomnquma kwaye ufefe ityuwa yolwandle. Bhaka kwiphepha lecookie kwi-425 ° F (220 ° C) imizuzu engama-20.

17. Iikhetshe

I-Pickles ziikhukhamba eziye zavundiswa ngetyuwa kunye namanzi.

Ngumthombo olungileyo wevithamini K, kwaye ezinye iimveliso zineebhaktiriya zeprobiotic, ezilungileyo kwinkqubo yokwetyisa (,,).

I-Pickles equlethe iviniga ayinayo iprobiotics, ngoko jonga kwicandelo lefriji kwivenkile yokutya i-pickles kunye neenkcubeko eziphilayo.

Gwema i-pickles emnandi, ephezulu kwiishukela ezongeziweyo.

18. Iichips zekhale

I-Kale ithathwa njenge-superfood, njengoko igcwele izakhamzimba kodwa iphantsi kweekhalori. Ngapha koko, abantwana banokufumana yonke i-vitamin A, C, kunye no-K abayidingayo ngosuku kwikomityi enye (65 gram) ye-kale (38).

Nangona uninzi lwabantwana lungayi kutsiba kweli thuba lokutya oluhlaza lunamagqabi aluhlaza, iichips zakudala ziyisinongo esimnandi esinokutshintsha ingqondo yomntwana wakho.

Iichips zekhale

Izithako:

• 1 encinci encinci ye-kale
• 1 icephe (15 ml) yeoyile ye-olive
• 1 ithisipuni yomgubo wegalikhi
• 1/4 itispuni yetyuwa

Ukukrazula i-kale ibe ngamaqhekeza, uze uyihlambe kwaye uyomise kakuhle. Yiphose kwioli yeoli kunye nexesha lokutya. Yisasaze kwiphepha lecookie kwaye ubhake kwi-350 ° F (175 ° C) kangangemizuzu eyi-10-12. Jonga i-oveni ngononophelo, njengoko i-kale ingatsha ngokukhawuleza.

19. Iminqathe kunye nehummus

Uninzi lwabantwana luyakuthanda ukudipha, kwaye ukubanika idiphu esempilweni yindlela elungileyo yokubenza batye imifuno yabo.

IHummus yenye yeendlela. Kukusasazeka okutyebileyo, okucocekileyo okwenziwe kwii-chickpeas, eziqukethe i-fiber, folate, kunye ne-antioxidants eninzi.

IHummus iyayithanda i-yummy ngentonga yomnqatha okanye enye imifuno eluhlaza.

20. Iibhola zamandla

Iibhola zamandla zingcamla njengentlama yecookie kodwa zenziwe ngezithako ezinesondlo.

Unokwenza oku kukutya okuneflakisi yomhlaba okanye imbewu ye-chia epheleleyo-zombini imithombo yefayibha, iiprotein, kunye nee-antioxidants.

Ziyindlela enempilo kwiibhola zegranola zorhwebo, ezihlala ziphezulu kwishukela kunye nezithako ezingezizo.

Iibhola zamandla

Izithako:

• 1 indebe (80 gram) yehabile
• I-1/3 indebe (i-115 gram) yobusi obungacocwanga
• I-1/2 indebe (i-125 gram) yebhotolo ye-almond
• I-1/2 indebe yembewu yeflakisi yomhlaba (55 amagremu) okanye imbewu ye-chia epheleleyo (i-110 gram)
• 1 itispuni (5 ml) yevanilla
• I-1/2 indebe (i-80 gram) yeziqhamo ezomileyo

Hlanganisa zonke izithako kwisitya esikhulu. Qengqa lo mxube kwiibhola ezincinci kunye nefriji. Ngonyango, buyisela endaweni yeziqhamo ezomisiweyo ngeetshiphusi ezimnyama eziqholiweyo.

21. Iipelepele kunye neguacamole

Iipilisi zentsimbi ngokwendalo zimnandi kwaye zinesondlo kakhulu. Banikezela ngomthombo olungileyo wefayibha, ivithamin C, kunye necarotenoids (39).

IiCarotenoids zizityalo ezihlanganisiweyo ezinezibonelelo ezininzi zempilo, kubandakanya nokuxhasa impilo yamehlo ().

Iipelepele zeBell zinencasa emnandi efakwe kwi-guacamole, ukusasazeka okucocekileyo okwenziwe kwiiavokhado ezicujiweyo.

22. Abaqeshi bengqolowa epheleleyo kunye nebhotolo yebhotolo

Unokwenza i-sandwich crackers ngokusasaza ibhotela encinci, njengebhotela ye-almond, kwi-crackers epheleleyo. Le snack ine-protein efanelekileyo, kunye ne-carbs.

Nangona kunjalo, khetha abaqhankqalazi ngononophelo. Abaqhekezi abaninzi bazele umgubo ococekileyo, ioli ye-hydrogen, kunye noshukela.

Endaweni yokuba ukhethe ii-crackers ezenziwe nge-100% yeenkozo kunye nembewu.

23. Isiqwenga sesiqhamo

Isiqwenga sesiqhamo sisiqwengana esifanelekileyo nesinempilo sabantwana.

Uninzi lweziqhamo ziqulathe ifayibha kunye nezakha mzimba ezibalulekileyo njenge potassium kunye neevithamini A no C ().

Iibhanana, ii-apile, amapere, iidiliya, iipesika kunye neeplums yimizekelo yeziqhamo ezinokusetyenziselwa ukutya okulula.

Sika iziqhamo ezifana nenaninapple, i-cantaloupe, kunye nemango kwiziqwenga zokuluma kunye nokugcina kwizikhongozeli ezincinci zokutya okulula.

24. Ibhotolo yamandongomane kunye ne-banana quesadilla

I-quesadilla eyenziwe ngebhotolo yamandongomane kunye nebhanana isempilweni kwaye imnandi.

Ibhotolo yamandongomane yindlela entle yokunika umntwana wakho umthombo wamafutha asempilweni kunye neeprotein ezithile.

Iibhanana zingumthombo olungileyo we potassium, ivithamin B6, kunye nefayibha (41).

Iresiphi elula idibanisa ibhotolo yamandongomane kunye neebhanana kwi-yummy snack.

Ipeanut butter kunye nebhanana quesadilla

Izithako:

• 1 ingqolowa epheleleyo yengqolowa
• Iipunipoyi ezi-2 (30 gram) zebhotolo yamandongomane
• I-1/2 yebhanana
• I-1/8 ithisipuni yesinamoni

Sasaza ibhotolo yamandongomane kuyo yonke itortilla. Slice ibhanana kwaye uhlele izilayi kwisiqingatha se-tortilla. Nciphisa isinamoni phezu kweebhanana kwaye usonge i-tortilla kwisiqingatha. Sika ibe ngoonxantathu ngaphambi kokukhonza.

25. Iminquma

Iminquma ityebile kumanqatha asempilweni kwaye igcwele ii-antioxidants ezinamandla ezikhusela umzimba wakho kwiimolekyuli ezonakalisayo ezibizwa ngokuba ziiradical radicals ().

Iminquma ithambile kwaye kulula ukuba ityiwe ngabantwana. Qiniseka ukuba uthengela abantwana abanemingxunya okanye ususe umngxuma ngaphambi kokubakhonza.

Iindidi ezahlukeneyo zinencasa yazo. Ukuba awuzange ubonelele ngeminquma emntwaneni wakho ngaphambili, qala ngeminquma emnyama enencasa ethambileyo.

26. Ama-apile kunye nebhotolo yamandongomane

Izilayi ze-Apple kunye nebhotolo yamandongomane yindibaniselwano emnandi.

Ulusu lwe-apile luqulathe i-pectin, ifayibha enyibilikayo eyondla i-gut gut bacteria kwaye iphucula impilo yokwetyisa (,).

Ibhotolo yamandongomane inokungqinelana okungqindilili, ekunokuba nzima kubantwana ukuba basebenzise njengokuntywila.

Xuba intwana ye-plain, ene-yogurt enamafutha apheleleyo kwiitepuni ezimbini (30 gram) yebhotolo yamandongomane ukuze wenze idiphu egudileyo, e-creamy yee-apple slices.

27. Iziqhamo eziqholiweyo ze popsicles

Iziqhamo eziqholiweyo ze popsicles yipyumm yonyango ebantwaneni kwaye zisempilweni ngokwenene.

Uninzi lwee-popsicles ezithengiweyo zigcwele iincasa zokufakelwa kunye noshukela ococekileyo okanye isiraphu yengqolowa ephezulu.

Kodwa unokwenza ngokulula ngokwakho, kwaye abantwana bakho banokonwabela ukunceda.

I-Purée iziqhamo ezinqabileyo okanye amajikijolo kunye nenani elincinci lejusi yeziqhamo kwi-blender. Phalaza umxube kwisikhunta sepopsicle okanye kwiikomityi ezincinci zeplastiki. Gubungela ngefestile uze ufake intonga ye-popsicle kwi-popsicles ngokusebenzisa i-foil. Friza ubusuku bonke.

28. Isiqingatha sesandwich

Iisandwich akuyomfuneko ukuba zenzelwe nje ukutya. Isiqingatha sesendwitshi singenza isidlo esilula sabantwana.

Ukwakha isandwich esempilweni, qala ngesonka sengqolowa epheleleyo, khetha umthombo weprotein, kwaye ubandakanye isiqhamo okanye i-veggie, ukuba kunokwenzeka.

Nayi eminye imizekelo yendibaniselwano yesandwich esempilweni:

• I-cheddar ushizi kunye nama-apula asikiweyo
• I-mozzarella itshizi kunye namacwecwe etumato
• ibhotolo yamandongomane kunye nezilayi zebhanana
• ikarikuni, itshizi yaseSwitzerland, kunye neelekese
• ushizi we-ricotta oxutywe nemifuno ecoliweyo ecoliweyo
• iqanda elibilisiweyo, iavokhado kunye netumato
• cream itshizi kunye izilayi cucumber

Umgca wezantsi

Uninzi lwabantwana lulambile phakathi kokutya.

I-snack esempilweni inokubonelela abantwana bakho ngamandla kwaye ibancede bafumane izakhamzimba abazifunayo mihla le.

Nikezela abantwana bakho bephelele, ukutya okungalungiswanga ngexesha lokutya endaweni yokutya okulungiselelwe kwangaphambili.