Ukuba ngumzali ngumnqweno wokutya: izidlo onokuzilungiselela ngelixa unxibe usana lwakho

Umxholo

• Gweba iziqhamo kunye nemifuno
• Roast i-tray ye-no-chop veggies
• Yenza ubuchule ngeebhotile zeyogathi
• Yenza ibhetshi enkulu yehummus
• Yiya enkulu kwiibhatata ezibhakiweyo
• Yenza itreyi yee-nachos ezisempilweni
• Phula umpheki wakho ocothayo

Kuya kubakho iintsuku xa umntwana wakho omncinci efuna ukubanjwa zonke. usuku. nde. Oko akuthethi ukuba kufuneka ulambe.

Ukupheka ngelixa unxibe usana lwakho olusandul 'ukuzalwa kunokuvakala njengengcamango yobuchule - ngelixa ukhulelwe. Kodwa xa uthe wangena ekhitshini ubotshelelwe ngumntu omncinci ngaphambili, ngequbuliso uyakubetha ukuba ukusondela kwilangatye, ioyile eshushu, kunye nezinto ezibukhali kunokuba yindlela yokupheka.

Ingxaki kukuba, uninzi lweentsana ezintsha zifuna ukufunxwa ngalo lonke ixesha. Oko kuthetha ukuba rhoqo, ukunxiba kubo kunokuba kuphela kwendlela onokwenza ngayo nantoni na. Ke unokwenza ntoni ukuba ikhuseleke, ngelixa ulawula ukoneliseka ngakumbi kune-PB & J?

Ufumene ukhetho oluninzi kunokuba ucinga. Apha, izicwangciso ezilula zokuhlala zondlekile xa umntwana wakho ehlala kwindawo ephetheyo, esonga, okanye isilingi.

Gweba iziqhamo kunye nemifuno

Ewe, ukusika ngemela ebukhali kungumsebenzi owenziwa kakuhle xa unganxibanga usana lwakho. Kodwa siyayikhankanya apha nokuba kunjalo kuba ukuba unokukrola nje imizuzu eli-10 ukusika kwangaphambili iintlobo ezimbalwa zeziqhamo kunye nemifuno enokudliwa iluhlaza, iya kuvula umhlaba wokukhetha ukutya okunempilo (funda ku! ).

Zama:

• ukukrazula iletisi okanye uhlaza olungaphambi kokuhlamba
• Ukucanda intsimbi yepelepele, i-zucchini, ikhukhamba, okanye isikwashi sehlobo
• ukunciphisa iitamatisi zecherry
• ii-beet zokutshiza
• ukuxobula kunye nokusika imango okanye i-kiwi
• usika ii-apile okanye amapere

Roast i-tray ye-no-chop veggies

Ayisiyo yonke imifuno ekufuneka ichithwe ngemela. Ungayiqhekeza ngokupheleleyo i-broccoli kunye ne-cauliflower florets ngezandla zakho, okanye uqhekeze i-Woody bottoms kwi-asparagus stalk.

Kwakhona, thatha ithuba lokuthenga okugcinwe evenkileni njengebhotshi yesikwashi okanye iimbotyi eziluhlaza. Unokuphosa naluphi na olu khetho kwiphepha lokubhaka, ugcobe ioyile yomnquma, ngaphezulu kunye nezinto ozithandayo, kunye ne roast de caramelized.

Nje ukuba upheke, unga:

• Zifaka kwisandwich okanye usonge.
• Zibeke ngaphezulu kwerayisi emdaka (fumana okuphekwe kwangaphambili, uhlobo oluncinci lwe-microwaveable kwivenkile enkulu, okanye ugcine okushiyekileyo kwi-oda yakho elandelayo yokuthatha) kunye nephezulu nge-chickpeas okanye ityhuna enkonkxiweyo ukwenza isitya esikhawulezayo.
• Songa amaqanda wabethwa ukwenza frittata.

Yenza ubuchule ngeebhotile zeyogathi

I-protein ephezulu yamaGrike okanye i-cottage cheese ingaba sisiseko sokutya okwanelisayo okunokuguqula ukutya okumnandi okanye okunencasa, utshilo uFrances Largeman-Roth, RDN, umbhali we "Smoothies kunye neeJusi: Uthintelo lokuPhilisa iKhitshi" kunye nomama wabathathu.

Ezi zitya zenziwa lula ukuba unazo ezimbalwa kwezi ziqhamo zinqunqwe kwangaphambili okanye iivegi ezandleni. Eminye indibaniselwano yummy ukuzama:

• imango, i-walnuts, imbewu ye-chia ene-drizzle yobusi
• ii-apile, ii-cherries ezomileyo, ii-oats ezityiweyo, isinamon
• iitumato zetsheri, ikhukhamba, iminquma, za'atar
• ii-chickpeas, ii-beet ezifakiweyo, yonke into ye-bagel isinongo

Yenza ibhetshi enkulu yehummus

Konke okufuneka ukwenze ukulahla izithako zakho kwiprosesa yokutya kwaye ucofe iqhosha u- "on". (Ukuba ucinga ukuba ingxolo iya kuvusa usana lwakho elulele, yenza oku xa sele luvukile.)

Nge-hummus yakho ekulungele ukuhamba, unga:

• Hlanganisa kwisongelo kunye nesipinatshi somntwana, ii-veggies zangaphambi kokunqunqa, iavokhado kunye netshizi.
• Yenza ipleyiti etyiwayo ephefumlelweyo iMeditera kunye nabaqhekezi, iiolive, ityhuna enkonkxiweyo kunye netshizi
• Yijonge ngaphezulu kwesaladi endaweni yokunxiba.
• Yisebenzise njenge-topper protein ephezulu kwiivenkile ze-veggie burger.
• Yoyike ngeoyile ye-olive kwaye uyisebenzise njenge-protein-packed pasta sauce.

Yiya enkulu kwiibhatata ezibhakiweyo

Iitapile ezimnandi zipheka kwimicrowave kwimizuzu engaphantsi kweshumi, akukho zixhobo zongezelelweyo zifunekayo. Eyona nto ibaluleke kakhulu, kukho iindlela ezingapheliyo zokuziphakamisa kwaye uzijike zibe sisidlo esipheleleyo.

Eminye indibaniselwano emnandi ukuzama:

• iimbotyi ezimnyama, iitamatisi zecherry zesahlulo sesine, isonka sase yogurt
• i-hummus, ityhuna enkonkxiweyo, isandla sesipinatshi somntwana
• yenkukhu eyosiweyo eyosiweyo, isosi ye-BBQ yesitolo, itshizi efusiweyo
• ipeanut butter, ibhanana, isinamon
• tahini, iiblueberries, isithandwa

Yenza itreyi yee-nachos ezisempilweni

Ngaba unayo i-oaster? Emva koko unokwenza iplate enkulu enkulu eyonele-ngokwaneleyo kuwe xa unxibe umntwana wakho.

I-Pile ye-tortilla chips kwi-baking sheet kunye nephezulu ngeeshizi ezi-shredded, i-olive ezicociweyo, kunye ne-tomato e-diced, kunye nayiphi na imifuno egcobileyo. (Faka umgca kwiphepha lokubhaka kunye nefoyile engacinywanga ukucoca ngokulula.)

Bhaka de i-cheese ibonakale. Ukuba uyakwazi ukulawula ukongeza i-avocado edayiweyo ngaphezulu, nokuba ngcono.

Phula umpheki wakho ocothayo

Yeyona ndlela ilula eya kwisidlo esingenangxabano esivelisa ukutya okuseleyo kweentsuku. "Ukuba ungafumana imizuzu eli-10 yokusika imifuno kunye neetapile uze uyilahle kwisitya senyama usike inyama, uzakube usilungile isidlo sangokuhlwa kwiiyure ezimbalwa," utsho uEvan Porter kaTata Fixes Everything, utata nomnye endleleni.

Ezinye iimbono ezilula ukuzama:

• amathanga enkukhu, i-broccoli florets, isosi ye-teriyaki
• i-cubed bonless chuck roast, iitapile zabantwana, iminqathe yabantwana, i-ertyisi, umhluzi wenyama, i-tomato unama
• iziqingatha zeesoseji ezinqunqiweyo, iipilisi zentsimbi ezisikiweyo, itswele
• iilentile, imifuno enukayo, iitumato enkonkxiweyo ngomlilo, umhluzi wemifuno
• iinkukhu amabele, i-salsa, imbotyi emnyama, umbona

UMarygrace Taylor ngumbhali wezempilo kunye nokuba ngumzali, owayesakuba ngumhleli wephephancwadi le-KIWI, kunye nomama ku-Eli. Undwendwele apha zekhabaylor.com.