Ukutya okulula okukhawulezileyo kunye nokusempilweni

Umxholo

• Elona xesha lilungileyo lesidlo sasemini
• Iresiphi yeBanana Smoothie enetshokholethi
• Izithako:
• Imo yokulungiselela:
• I-Oatmeal Cookies Recipe
• Izithako:
• Imo yokulungiselela:

Ukutya okulula okukhawulezileyo kwaye okusempilweni kufanele ukuba kube lula ukukulungisa kwaye kufuneka kube nokutya okunotyebileyo kwizakhamzimba ezifanelekileyo ukuze umzimba usebenze ngokuchanekileyo, njengeziqhamo, iimbewu, iinkozo ezipheleleyo kunye neemveliso zobisi. Ezi zokutya kukutya okulula kunye nokutya okulula ukutya kusasa okanye emva kwemini, okanye ukutya ngaphambi kokulala. Eminye imizekelo yokutya okulula okukhawulezayo nokuba sempilweni yile:

• Iziqhamo ivithamini;
• Iyoghurt ene-skimmed eneziqhamo ezomisiweyo kunye nembewu;
• Ubisi olunamanzi kunye negranola;
• Iziqhamo ezinabaqhekezi njengoMaria okanye umqhekezi;
• Ijusi yeziqhamo ezingenashukela, kunye nemifuno enamagqabi kunye nembewu.

Jonga ezinye iindlela ezintle kwividiyo engezantsi:

Elona xesha lilungileyo lesidlo sasemini

Ukutya okulula kufuneka kwenziwe rhoqo emva kweeyure ezi-2 okanye ezi-3, ke kuthintelwe ixesha lokuzila kunye namandla aphantsi. Izimuncumuncu ezenziwe ebusuku, kwelinye icala, kufuneka zityiwe ubuncinci sisiqingatha seyure ngaphambi kokuba ulale, ukuze ukwetyisa kungaphazamisi ubuthongo kwaye ukuze ubukho bokutya esiswini kungabangeli i-reflux. Ukongeza, kuya kufuneka uphephe nokusela iziselo ezine-caffeine, ezinje ngekofu kunye neti eluhlaza, ukuya kuthi ga kwiiyure ezi-3 ngaphambi kokulala, ukuze zingabangeli ukulala.

Ukukhula kwabantwana nabakwishumi elivisayo kufuneka basebenzise ubisi olupheleleyo okanye olulinganisiweyo kunye neemveliso zobisi, njengoko amanqatha koku kutya enezakha mzimba ezibalulekileyo ekukhuleni okufanelekileyo.

Oku kulandelayo ziindlela ezimbini zokupheka zokutya okulula okunempilo okunokusetyenziswa imini yonke.

Iresiphi yeBanana Smoothie enetshokholethi

Izithako:

• I-200 ml yobisi lwe-skimmed
• 1 ibhanana
• 1 icephe ye-chia
• Iipuniwe ezi-2 zetshokholethi elula

Imo yokulungiselela:

Chuba iibhanana kwaye ubethe yonke into kwi-blender. Esi siselo sinokuhamba ne-toast epheleleyo ye-3 okanye ii-cookies ezingama-4 zikaMaria.

I-Oatmeal Cookies Recipe

Izithako:

• Iikomityi ezimbini zomgubo wengqolowa;
• Iikomityi ezi-2 zehabile;
• 1 indebe yetshokholethi;
• Indebe ye-3/4 yeSwekile;
• Iipuni ezimbini zegwele;
• Iqanda eli-1;
• I-250 ukuya kwi-300 g yebhotolo, ukuba uyayifuna kweyona ndawo ithambileyo okanye i-150 g yeicookies ezilukhuni;
• 1/4 indebe yeflakisi;
• Iikomityi ze-1/4 zeSesame.

Imo yokulungiselela:

1. Xuba zonke izithako ngecephe emva koko udibanise / uxovule yonke into ngesandla. Ukuba kunokwenzeka, sebenzisa kunye nepini yokuqengqeleka, ukuze intlama ifane ngokufanayo.

2. Vula intlama uyinqunqe usebenzise imilo engqukuva encinci okanye imilo oyifunayo. Emva koko, beka ii-cookies kwiphepha lokubhaka eligqunywe ngephepha lesikhumba, usasaza ii-cookies ukuze zingachukumisani.

3. Shiya kwihovini eshushu ngaphambili nge-180ºC kangangemizuzu eli-15 okanye ide iphekwe intlama.

Iicookies ze-Oatmeal zinokwenziwa ngeempelaveki ukuba zityiwe njengeqebengwana elikhawulezayo nelisempilweni phakathi evekini. Ubukho bembewu benza ukuba iicookies zityebe kumafutha alungele intliziyo kunye nakwimicu ephucula ukusebenza kwamathumbu.

Bona ezinye izimvo zokupheka ezinempilo kwi:

• I-snack esempilweni
• Ukutya okusemva kwemini