1 - Ingabe Ingane Yakho Idla ukudla okunempilo?
Yeka ukuthi imphilo enempilo oyiphakamisela izingane zakho?
Ngisho, siyazi ukuthi izinhlelo zesidlo sasemini kufanele ziphile ngokuvumelana nezindinganiso ezithile zokudla - futhi zikhononda uma zingenjalo - ngakho-ke akufanele yini ukudla kwasemini kuletha ekhaya njengokulinganisela okunomsoco?
Ucwaningo olwanyatheliswa ngo-2014 i-Journal of the Academy of Nutrition and Dietetics lithole ukuthi cishe ingxenye eyodwa yesigamu sezinsuku zesikole ezilethwa ekhaya zihlanganiselwe izindinganiso zikazwelonke eziyisi-3 ku-5 zokudla okunempilo. Ngakho-ke lokho kusho ukuthi amaphesenti angama-75 esikoleni esikoleni angase adle kancane kuneminikelo yokudla okunomsoco evela ekhaya.
Ngiyazi into eyodwa ophikisana nayo - ingabe izingane zakho zizodla ukudla okunempilo? Ngicabanga ukuthi kungenzeka, kodwa kungathatha isikhathi somuntu odlayo okukhethiweyo ukuze ajwayele izinguquko ezinkulu.
Kodwa mhlawumbe awudingi ukukhokhiswa okuphelele emini yokudla kwezingane zakho - zama nje ama-swaps ambalwa ukuze usebenzise ukudla kwasekuseni okunempilo.
2 - Shintsha # 1: Isinkwa Sonke Isinkwa Esikhundleni Sezinkwa Ezimhlophe
Ama-sandwich ngenye yezinto ezidumile kakhulu zezinkwa zokudla kwasemini ngoba kulula ukuzenza, kulula ukuzithwala, futhi zizwakala kahle. Uma okwamanje wenza isangweji ngesinkwa esimhlophe, sekuyisikhathi sokushintsha - hamba ngesinkwa sonke sokusanhlamvu ukuze ukhulise ama-fiber ekutheni izingane zakho (okungenzeka zidinga ngaphezulu).
Kukhona izinhlobonhlobo zezinkwa zokusanhlamvu okukhethwa kuzo zonke izinhlobo zokudla okolweni, ukolweni ogcwele noma ukolweni noma izinhlamvu zommbila konke okukhethwa kukho okuhle (bheka amaphesenti angu-100 okusanhlamvu okuphelele noma amaphesenti angu-100 ukolweni lonke ilebula).
Uma izingane zakho zizonda ngempela isinkwa samasaka sonke, bheka isinkwa esiphezulu sokolweni. Kuyinto okunomsoco njengoba isinkwa sonke sesinkwa esivamile, kodwa sikhanyisa ngombala nokuthungwa. Mhlawumbe indlela enhle yokwethula abakhethiweyo abakhethiweyo ukuze kube nokudla okuphelele.
3 - Shintsha # 2: Ama-crackers abhakabhaka esikhundleni sama-Potato ama-Greasy noma ama-Corn Chips
Izinto ezichotshozayo zihamba kahle nge sandwich, akunjalo? Ama-veggies amancane afana nezingane izaqathe noma isilimo esidliwayo esidliwayo esinamagatsha anamanzi ezinama-diggy encane mhlawumbe yindlela enempilo kakhulu yokuhamba, kodwa uma ingane yakho ingakalungeli kulolu shintsho olukhulu, zama ezinye zokupheka okusanhlamvu okusanhlamvu noma ama-pita chips. Bheka indawo yokudla esitolo esidliwayo esitolo sakho - noma okungcono nakakhulu, kusigaba sokudla semvelo. Uzothola ama-crackers kanye nama-chips abhakiwe abenziwe ngamazambane avamile, amazambane kanye ne-assortment yemifino. Kodwa gxila emalebula ngoba amanye amabhizinisi aphezulu kwi-sodium.
4 - Shintsha # 3: I-Breast Chicken Breast esikhundleni se-Lunch Meat
Isidlo sakusihlwa esiphuthumayo esiya esasikisini sigcwele ama-sodium, izithako ezihlukahlukene zokufakelwa, namafutha agcwele. Yenza ukhetho olunempilo futhi wengeze amaprotheni amancane emadlelweni ezinsana zakho kanye nenyama yebele yenkukhu eyosiwe.
Kungakhathaliseki ukuthi yi-entree yangempela (itshise esikhungweni se-microwave yesikole) noma njengesithako esiyisisekelo sesangweji. Kulula ukuthola amabele angenasici, angenasikhumba esitolo. Vele ubhake kuhhavini, futhi sebekulungele ukuya.
Noma, uma ukhonza inkukhu (noma i-turkey) ukuze uthole isidlo sakusihlwa, gcina enye inyama esele ngosuku lwesigqoko sasosuku olulandelayo.
5 - Shintsha # 4: Izithelo Ezintsha Esikhundleni seNcoma
Iningi labantwana (kanye nabantu abadala) abangaphuthelwa uphawu lokudla kanye nemifino nokudla kwasemini yisikhathi esiphelele sokulungisa lokho. Lahla i-donut noma i-pastry ne-pack pack njenge-dessert kunalokho.
Izithelo ezintsha ezinomsoco nezempilo zihlanganisa amagilebhisi angenasici, amaClementines, ama-strawberries noma ama-raspberries. Zigcine emgodini wepulasitiki oqinile ukuze bangatholi. Amahlumela amnandi kakhulu-mhlawumbe wenze ingxube yakho siqu ngomzila omisiwe, amantongomane, imbewu nezintandokazi zezingane zakho zokudla okusanhlamvu. Kungadliwa njenge-dessert ngesikhathi sokudla kwasemini noma kubanjwe njengesikhukhula seminyaka ekuseni.
Omunye umqondo omuhle we-dessert? Izinkomishi ezisebenzayo ezingabodwa.
6 - Shintsha # 5: Amanzi esikhundleni se-Sugary Soft Drinks
Ama-sodas e-sugary nezinye iziphuzo ezithambile ngokuvamile ziphakeme ngama-kilojoule ongenanzuzo yokondla eyengeziwe. Amanzi akanayo ama-calories. Kodwa uma ingane yakho ingawuthandi amanzi alula, ungawafaka nge-jazz ngezithelo ezintsha ezinamathele - ilamula, i-lame, ikhabe, i-orange, i-strawberries. Ama-Adventuresome angathanda ukufaka amaqabunga noma ama-basil.
Uma ngabe ingane yakho ifuna ingane yakho, bese upaka ibhodlela lamanzi akhazimulayo ngesinambitheka esincane sezithelo. Funda amalebula ngokucophelela, noma kunjalo, ngoba ezinye 'zamanzi izithelo' ziyancwiswa ushukela.
Ezinye iziphuzo ezinempilo zibandakanya ubisi, ubisi lwe-soy noma ubisi lwe-alimondi, namaphesenti angu-100 ejusi yezithelo.
Ukwenza noma yikuphi kwalezi zimpungushe kungathuthukisa ukudla kwezingane zakho - qiniseka ukuthi ukupakisha ukudla ngendlela efanele nokudla okuphakade kufanele kugcinwe ekushiseni okulungile kuze kufike isikhathi semini.
> Umthombo:
> Hubbard KL, kumele A, u-Eliasziw M, i-Folta SC, i-Goldberg J. "Kuyini kuma-Backpacks wezingane: Ukudla okulethwa ekhaya." I-J Acad Nutr Diet. 2014 Jul 15. Ukutholakala ngo-Ephreli 14, 2016. http://www.andjrnl.org/article/S2212-2672(14)00551-6/abstract