I-protein bar inganikeza ukudla okunomsoco futhi okulula kepha abazali banemibuzo eminingi. Ingabe lezi ziprotheni ziyindlela enhle yokukhetha izingane? Ngamakhi amaningi kangaka ngaphandle, ingabe kukhona into efana nokukhetha okunempilo? Isikhathi esingcono kakhulu sokuthi ingane idle ukudla okunamaprotheni okucebile?
I-pro-bar ibhelele kakhulu kune-bar granola, njengoba iphakeme ngamakholori futhi, nakanjani, amaprotheni.
Lokhu kuzwakala njengokuthile okuhle, kodwa le miigoqo ingabuye igcwele amafutha angenampilo futhi ushukela owengeziwe, ngakho ukufundwa kwelebula kuyadingeka. Thola ukuthi yisikhathi esihle sokufinyelela kubhakhodi lwamaprotheni amakhulu futhi okumele ubheke uma uthengela owodwa.
Amaprotheni for Kids: nini futhi kanjani?
Ukudla amaprotheni kungokwezikhathi. Njengoba umzimba ungagcini amaprotheni, kubalulekile ukusabalalisa ukungena kulo lonke usuku. Isidingo somzimba samaprotheni sishintsha ngaso sonke isikhathi ngakho-ke kunengqondo kakhulu ukudla amanani amancane njengoba usuku luhamba phambili esikhundleni se-chunk enkulu ngesikhathi sokudla okulodwa. Izingane zinamaprotheni aphakeme kakhulu kunabantu abadala, kodwa njengabantu abadala, kukhona into enjalo kakhulu. Ucwaningo olunyatheliswa ngo-2017 lubike ukuthi kungaba khona ukuhlangana phakathi kwamaprotheni ekudleni nokukhuluphala. Ngenkathi kwenziwa ucwaningo olungaphezulu umgomo kufanele ube ukuhlangabezana nezidingo, ungadluli kuwo.
Ukusekela ukukhula, izingane zidinga ukudla amanani amaprotheni ngosuku ngalunye.
Umfana noma intombazane eneminyaka eyi-10 ubudala udinga i-0.95 amagremu amaprotheni ngalunye ngesisindo somzimba, ngakho-ke ingane engamapayipi angu-80 ingadinga cishe amagremu angu-35 ngosuku. Lokhu kusho ukuthi ama-5 kuya ku-10 amagremu ekudleni nasezintweni zokudla okulula kuwo wonke usuku anganelisa kalula izidingo zamaprotheni.
Amaprotheni angagcwaliswa, ngakho-ke ukufinyelela komunye kungcono ukugcinwa emva kokusebenza ngokomzimba noma ukudla okunamandla lapho ukudla sekude isikhathi eside.
Ukukhipha umzuzu owodwa ongaphansi kuka-30 ngaphambi kokudla ukudla kuzoqiniseka ukuthi kuyonakalisa ukudla komuntu omncane.
Yini Okufanele Uyihlole
Lapho esitolo, bheka amaprotheni amabhalela ngezithako ezilula futhi ezibonakalayo. Uma kunokwenzeka, funa imikhiqizo esebenzisa izithako zokudla okuphelele esikhundleni soshukela elicwengekile kanye ne-supplemental protein powders.
Hlola amafutha angenawo ama-hydrogenated (aka aka mafutha), futhi ugcine engqondweni ukuthi le mijondolo akufanele iphule ikhalori yebhange lekhalenda yezinhloso zamakhilomitha angu-150 ngokukhonza. Hlola uhlu lwesithako samasu ashukela afana nesiraphu ye-corn, i-glucose, ushukela omanzi kanye nesiraphu ye-malt. Khetha ibha lapho lezi zinhlobo ze-sweeteners zilahlekile ngokuphelele noma ziphansi phansi ohlwini. Lokhu okulandelayo yizibonelo zezinhlelo zamaprotheni ezinomntwana:
- Ama-RX Bars: Amahhala we-ushukela angeziwe, ubisi, i-gluten, ne-soy, le mijigo inezinhlu ezilula kakhulu zesithako. Iqukethe amagremu angu-7 amaprotheni avela kumaqanda abamhlophe futhi ngokwemvelo anelisekile ngezinsuku. Imiklamo ye-flavour ihlanganisa i-Apple Cinnamon Raisin ne-Chocolate Chip.
- I-Clif Z Bar: Lezi zishayo zenziwe ngezithako eziphilayo. Naphezu kohlu oluyinkimbinkimbi lwezithako, ziyisiphuzo esiphundu futhi zihlukaniswe kahle nama-calories angu-130 nama-5 amagremu weprotheyini ngayinye. Ama-flavour ahlanganisa i-Chocolate Mint ne-Peanut Butter Chocolate Chip.
- Ama-Zing Bars: Le miigoqo ayiklanyelwe ngqo izingane, kodwa zenziwe ngezithako ezinengqondo futhi zifika ezinhlobonhlobo zama-flavour (iCoconut Cashew Crisp-yebo sicela!). Njengoba ama-flavour amaningi anama-kilojoule angu-200 nama-gramu angu-10 amaprotheni, ungazizwa kahle ngokuhlanganyela enye yale mijigo nomncane wakho noma uthenge ibhokisi lemigoqo elincane elincane.
Amaprotheni ama-DIY
Ngamaqabunga ambalwa ajwayelekile we-pantry, ungakwazi ukushaya ibhande lezinsimbi ezenziwe ngokuzenzela nge-6 amagremu amaprotheni ngokukhonza. I-combo elandelayo ye-recipe ye-butter butter cream, izithako zemvelo, amantongomane amakhulu kanye nezithelo ezomile ziqinisekile ukujabulisa cishe noma iyiphi i-kid.
Kunezindlela eziningana zokwenza le recipe-friendly friendly. Faka esikhundleni segciwane lesikolweni nge-1/4 indebe eyengeziwe yerayisi yokusanhlamvu ukuze wenze lezi zigodi zingenalutho; futhi qiniseka ukuthi usebenzise i-oats eqinisekisiwe ye-gluten ne-oats eqoshiwe. Ukwamukela izidakamizwa ze-nut, buyisela ibhotela le-nut ngebhotela le-sunflower uphinde ulahle ama-alimondi.
Amabhodlela we-Nutter Butter Crunchy
Yenza imigoqo engu-14
- 1/2 indebe uju
- 1/2 indebe ibhotela le-almond noma ibhotela le-peanut
- 2 wezipuni imephu isiraphu
- Isipuni 1 samafutha e-canola
- 1/4 indebe ukukhanya ushukela obomvu
- 1/4 isipuni sinamoni
- 2 izinkomishi ezigobile oats
- 2 izinkomishi crisal brown rice okusanhlamvu
- 1/4 indebe okugcobe ukolweni
- 1/2 indebe eqoshiwe yama-almond
- 1 inkomishi eqoshiwe izithelo omisiwe (iziphakamiso: amakhiwane, ama-apricot, ama-cherry, ama-blueberries)
- 1/2 isipuni ushukela osikiwe
- Sula isidlo sokubhaka se-9x13-intshi ngokupheka nokupheka eceleni.
- Esitokisini esincane sihlanganisa uju, ibhotela, i-maple isiraphu, i-canola, ushukela obusundu, nesinamoni. Faka futhi upheke phezu komlilo ophakathi kuze kube yilapho ingxube iqala ukuqhuma, imizuzu engaba ngu-3 ukuya kwemihlanu.
- Esigodini esikhulu, hlanganisa ama-oats, okusanhlamvu ilayisi, i-korosi, ama-alimondi, izithelo ezomile, nosawoti.
- Thela inhlanganisela ibhotela ye-nut phezu kwengxube ye-oatmeal bese ugoqa ngobumnene nge-spatula kuze kuhlangane kahle.
- Dlulisela endishini yokubhaka, ikhava ngephepha lesikhumba bese ucindezela ngesidlo.
- Vumela ukupholisa ngokuphelele esiqandisini ngaphambi kokuba uthathe izikwele noma imigoqo.
> Umthombo:
> Beyerlein, A., Uusitalo, UM, Virtanen, S. M, et al. (2017), Ukutholakala kwamandla kanye namaprotheni kuhlotshaniswa nenengozi ngokweqile eminyakeni engama-5.5: Imiphumela evela ocwaningweni lwe-TEDDY. Ukukhuluphala. i-doi: 10.1002 / oby.21897