Abazali banqunyelwe umsebenzi wabo uma kuziwa ekupaketheni izinkathazo eziphephile nezinsana ezivunyelwe izingane. Ukuzikhukhumeza kobuhlungu obusasa akusiziboleki ezitsheni ezenziwe ngokucophelela. Ukungabi nesikhathi nokuphefumulelwa kuvula abazali abaningi ekudleni okufanayo kwebhokisi lezinkwa. Nakhu okuyisithupha okujwayelekile okujwayelekile okuyi-well composed dinned solutions kanye nezindlela zokupheka ukudlala ukudla kwakho kwasemini.
Ukungabi necebo
Isikhathi se-AM sisebenza ngokucindezela nakakhulu uma ucela ngokuphindaphindiwe "yini oyifunayo kwasemini ... .ngabe ufuna lokhu noma lokhu? ... noma lokhu?" Ukuphelelwa yisikhathi kungenakwenzeka.
Isixazululo: Vala irekhodi eliphukile futhi esikhundleni sokushiya uhlelo lokudla kwasemini kuze kube sekuseni kokusa, hlala phansi ngeSonto kusihlwa bese ubala ukuthi yini ongayenza isonto elizayo. Lokhu kuthatha imizuzu embalwa kuphela futhi uzokhokha masinyane ekuseni ekuseni.
Ukugxila Kuqembu Elilodwa Lokudla
Uphethe ibhokisi lebisi, i-yogurt tube, kanye noshizi unamathele ngoba uyazi ukuthi ingane yakho iyayithanda yonke into emithathu, kodwa lokho akusho ukuthi ufuna ukuzishaya nabo bonke ebhokisini lesidlo sasemini. Ukulayisha ngokweqile iqembu elilodwa lokudla kusho ukuthi mhlawumbe ukhathalela ezinye izinketho ezinempilo.
Isixazululo: Hlela ibhalansi usuku ngalunye. Kubandakanya ukukhonta okulodwa kanye nokunye ukudla okudlayo kukunika amathuba amaningi okuletha ukuhlukahluka okukhethwa kukho okwedlula isonto lonke.
Ukushisa okukhipha (Out)
Awufuni ukudla ama-cold and ushizi noma inkomishi elishisayo yenaninaphu, futhi futhi ingane yakho ayikho.
Thatha izinyathelo ezimbalwa ezilula ukugcina ukudla okushisayo ukudla okushisayo nokubandayo okunomzimba futhi okumnandi. Akuyona kuphela ukulawula ukushisa okubaluleke kakhulu endleleni ukudla okuthandayo ngayo, futhi kusiza ukuyigcina iphephile ekungcoleni kwebhaktheriya.
Isixazululo: Gcwalisa i-thermo yekhwalithi enhle ukuze usebenzise ama-boxes noma uzame wonke umuntu njenge-Omie Box.
Ukuze ugcine ukudla okushisayo kufudumele kahle kuze kufike isikhathi sekhefu, phanda isitsha sakho. Gcwalisa i-thermos ngamanzi ashisayo imizuzu engu-10, bese ugeza bese ugcwalisa ukudla okushisayo.
Ama-Carbs kakhulu
UToby Amidor, MS, RD, isazi sokudla kanye nomlobi weThe Healthy Meal Prep Cookbook ubonisa enye iqiniso ngemindeni kanye nezifiso zabo zasemini. "Izingane zivame ukuthanda i-carbs, futhi abazali bafuna ukubeka lokho izingane zabo ezizozidla ebhokisini .... ibhokisi lesidlo se-carbed yisinkwa esisikhilimu sase-kiriki ngesinkwa somvini ne-tortilla chips ne-guac yokudlulela."
Isixazululo: U-Amidor ubonisa ukudla okulinganiselayo ngokufaka esikhundleni se-chips tortilla ukuze aqoke izigungu ezinjenge-izaqathi kanye nophepele obomvu ongagonywa emgodini noma enye yokupaka.
Ukudla okuningi
"Ukupakisha ukudla okunengi nakanjani ukudla kwasemini kuhluleka ukuthi abazali abaningi bangase bangacabangi ngalokhu" kusho u-Sally Kuzemchak obhalisiwe weMal Mom Nutrition. "Izingxenye ezinkulu zokudla zingaba nzima kakhulu izingane, ikakhulukazi ngezikhathi ezincane zokudla kwasemini kanye neziphazamiso zomsindo nabangane ekudleni. Ngenxa yalokho, bangase bangapheli ukudla kakhulu, futhi lokho kuphazamisa abazali. "
Isixazululo: Kuzemchak iyavuma kancane kuningi. "Lapho ngiqala ukupakisha ukudla okuncane, izingane zami zaqala ukubuyela ekhaya zingenalutho ngamabhokisi ezokudla.
Kubonakala sengathi kukhona okungahambi kahle, kepha ngaphasi ngipakisha, badla kakhulu. "
Ukushiya Izingane Zakho Nge-Loop
Izingane zingaba nesithakazelo esincane ekudleni lapho zixhunyiwe enkambisweni. Uma ukudla kwasemini kubonakala kuwumsebenzi obuhlungu kuwe, izingane zakho zizokubhalisa ngokuzithandela kule nqubo yokucabanga.
Isixazululo: Esikhundleni semibuto ehlangene mayelana nokuthi yini yokupakisha, cela izingane ukuthi zisebenzise imicabango yazo futhi zithole izandla zabo zingcolile. Thatha isikhathi ngosuku ukuze ukhethe futhi uzame izindlela zokupheka ezilula njenge-tuna pasta isaladi kanye nesobho le-microwave utamatisi. Yibanike usizo ukulungiselela izithako bese uthola ukunambitha ndawonye.
Esikhundleni sokuthenga ukudla okungenamsoco okucutshungulwa kakhulu, yenza izinguqulo ezizenzayo ezenzelwe izintandokazi zezinyane njengezithelo zesikhumba nezingane. Faka izindlela zokupheka ezithandwayo kakhulu ezithandweni zakho zomndeni futhi wonke umuntu uzolindela ukuba nazo ukudla kwasemini.
I-Tuna Salad ye-Pasta
(Kukhonza 4)
- I-1 (5 oz) ingabamba i-tuna enokukhanya emanzini, igwetshiwe
- 1 (5 oz) ingaba mhlophe i-albacore i-white emanzini, idliwe
- ½ indebe eqoshiwe eqoshiwe
- I-apula encane encane, eqoshiwe
- Umusi we ½ ilamula
- ¼ imayonnaise ukukhanya indebe
- ¼ isipuni usawoti kosher
- Izinkomishi ezintathu eziphekwe okusanhlamvu okusanhlamvu, zihlile
Esikhathini esikhulu isitsha kuhlanganisa zonke izinhlobo ze-tuna, isilimo esidliwayo esinamagatsha anamanzi aqoshiwe, apula, ijusi lemon, kanye ne-mayo; inkathi ngosawoti bese uxuba kahle ukuhlanganisa. Gcoba isaladi ye-tuna ne-pasta ephekwe. Jabulela ngokushesha noma ugcine esiqandisini izinsuku ezingu-3.
Microwave Utamatisi Isobho
(Ukhonza 2)
- 1 indebe elungiselelwe i- marinara sauce
- 2 izinkomishi ezisezingeni eliphansi le-sodium inkukhu (noma umhluzi we-sodium ophansi)
- 2 wezipuni ukhilimu olunzima
- Izindwangu zokuzikhethela: ama-crackers wonke okusanhlamvu, ama-croutons, ama-chips aqoshiwe, i-shredded ushizi, ama-herbs fresh
Hlanganisa i-sauce ye-marinara ne-inkukhu esitokisini esikhulu se-microwave-ephephile. Ukumboza nge-plastiki ukugoqa bese uphonsa izimbobo ezimbalwa phezulu ukuze uvumele isisindo sibaleke. Beka i-microwave bese upheka ukushisa okuphezulu imizuzu emithathu. Hlanganisa ngokucophelela bese upheka imizuzu emibili eyengeziwe. Susa kusuka kuma-microwave bese ushukumisa ukhilimu onzima. Khonza nge-toppings oyifunayo.
I-Strawberry Kiwi Izithelo Isikhumba
(Yenza izingcezu ezingu-12)
- 1½ izindebe eziphethwe ama-strawberries fresh
- ½ indebe eqoshiwe (cishe 2 kiwi izithelo)
- 2 wezipuni ushukela
- 2 wezipuni uju
Hlanganisa i-oven ibe yi-170 degrees F. Line i-baking sheet ngephepha lesikhumba noma isikhwama sokubhaka okungabheki futhi ubeke eceleni. Faka ama-strawberries, i-kiwi, ushukela noju epanini elingaphakathi. Letha emathunjini, unciphise ukumbumbulu bese upheka imizuzu engaba ngu-5, bese uhlanzekile usebenzisa i-blender yokucwilisa noma iprosesa yokudla. Qhubeka ukupheka ukushisa okuphakathi naphakathi kwamaminithi angama-10 kuya kwangu-15 noma kuze kube yilapho ingxube ibanzi futhi ihamba kahle; ingxube kumele ibe nkulu ngokwanele ukugqoka ngemuva kwekhasi. Thela izitshalo ezishisayo kwi-baking sheet futhi uhlakaze ngokulinganayo zibe ngu-8 × 12 ububanzi bendilinga. Beka kuhhavini bese ubhaka amahora amathathu. Ngemuva kwamahora amathathu, cisha ihhavini bese uvumela ukuhlala kuhhavini ngobusuku bonke. Uma usuqedile ngokuphelele, uthathe imichilo ngommese obukhali noma umcibisholo we-pizza; gxuma ephepheni elihlanzekile lephepha lesikhumba. Gcina esitsheni esingenazimpondo kuze kube amasonto amathathu.