Ukudla noma ukudla okunomsoco? Yikuphi kulawa okuthatha ikhekhe enqoleni yakho yokuthenga? Umzabalazo ungokoqobo kubazali abazama ukugubha insanity yansuku zonke ngokuthola ukudla okunempilo nokudla okudliwayo emasimini asekuseni nasemasendeni okudla. Thola ukuthi yisiphi isitolo esithengi ukudla okungaba kokubili abawunayo ukudla okunomsoco kanye nabasindisi abanesikhathi esikhulu.
Amathiphu okuthenga
Ukuya esitolo sokudla nezingane zakho kungaba ukuhlola ukubekezela kwakho bese udonsela emicimbini yakho yemali.
Esikhundleni sokuguqula ama-aisles endaweni yokulwa, thola izingane ezihilelekile kule nqubo. Okokuqala, ngaso sonke isikhathi landela umthetho wegolide-qiniseka ukuthi akekho olambile uma uphonsela leyo ngqola phezu kwesitolo sokudla. Yilungele ukuthenga ngesisu esigcwele futhi ngaphambi kokuya esitolo, yenza uhlelo. Vumela izingane zize zibhale uhlu lokuthengwa futhi zibanselele ukuba zikhethe ukudla okusha ukuzama isonto ngalinye. Ukuvumela izingane ukuba zibe nokunye kokulawula kuzosiza ukufaka intshisekelo yabo ezitolo, ukudla okudlayo nokudla.
Uma unzima nokufundisa izingane zakho ngezinzuzo zezempilo zokudla abazikhethayo, awodwa. Abazali banezinhloso ezinhle lapho bezama ukuthola izingane zabo ukuba zenze ukhetho olunomsoco, kodwa ngezinye izikhathi leyo milayezo ihlangana njengenye enye imisebenzi ekumele iyenze ohlwini bese iphela ibe enkulu. Esikhundleni sokugcizelela indlela ukudla okuphephile ngayo, khombisa ezinye izimfanelo ezifana nokunambitheka, umbala, nezinye izinto ezikhangayo.
Xhuma ukudla ku-isipiliyoni noma ingxenye yesimiso samasonto onke "ngabe lokhu akusikho isidlo esiphelele ngemuva kwekarate?"
Izithelo + Veggies
Ukuthenga izithelo nama-veggies ngenkathi yindlela engcono kakhulu ukujabulela ukudla ekuphakameni kwenhlanhla futhi iphoqa umndeni wakho ukuba ushintshe izinto ezinyangeni nenyanga. Khuthaza izingane ukuba zihlole umnyango wokukhiqiza bese zizama izinto ezintsha.
Uma isimo sezulu sibambisana, yeqa isitolo ndawonye bese uhamba emakethe yezilwane zasendaweni.
UMelissa Halas-Liang, MA, RD, i-CDE ye-SuperKidsNutrition.com ifinyelela enye yezinhlobo ze-oranges ezikhangayo kakhulu. "Ngingumfana omkhulu wezinkinobho! Bafika emaphaketheni abo, bangangena esikhwameni sami futhi ngaphezu kokuthandwa izingane, basiza ukwanelisa izinyo lami elimnandi. "
I-avovocos ihlala ikhethiwe ethandwayo kuma-social media. Sebenzisa lezo pics ze-avocado nezingane zakho futhi uphakamise ukuthi bathole izindlela ezithokozisayo zokwengeza ama-avocad kumaflethi abo. Hamba uphinde uqoqe izingcezu ze-toast egcwele okusanhlamvu ne-avocado nezinhlamvu ze-sesame ezihlutshiwe, engeza izinkinobho ezimbalwa ku-smoothie ye-ananas, futhi ungalokothi ulahle amandla amandla aphethwe yisitsha esikhulu se-guacamole maphakathi netafula lesidlo.
Ithiphu Yomngane Okumnandi: Gcina iziqukathi zezithelo zokugcoba kanye nama-veggies ngaphambili nangaphakathi esikufriji, izingane zingase zifinyeleleke uma ziyinto yokuqala ebona.
Zonke okusanhlamvu
Kusuka ezinkwa kuya kubaqashi kuya okusanhlamvu kwasekuseni , kunezinketho ezinempilo ezikhona, kodwa kungaba nzima ukuthola. Ukuze uthenge okusanhlamvu okuncane okucutshungulwa nge-fiber ngaphezulu nakwezinye izakhi, funda amalebula wesithako ngokucophelela. Thenga izinto zokudla okusanhlamvu ezinjengama-oled aqoshiwe, ilayisi elibomvu kanye ne-popcorn (yebo, i-popcorn ibala ngokusebenza kwakho kwezinhlamvu ezigcwele).
Khetha izinguqulo zalezi zokudla ezingenasiphundu futhi ezingenakulinganiswa bese ufaka ama-flavorings ngokwakho ukuze ukwazi ukulawula amazinga. Hlanganisa izinkwa zokusanhlamvu ezivela kubhakabhakeni wendawo kanye nezinhlamvu zesitolo efrijini ukuze uthole ama-kilometer angaphezu kwesinkwa ngasinye.
Ithiphu Yomngane Ongokwenyama: Yenza i-popcorn ku-microwave. Beka ikhobe yekota ye-popcorn kernels esikhwameni sesidlo sasemuva esikhwameni bese ugoqa phezulu ukuze uvale. Beka isikhwama ku-microwave bese upheka ngamandla aphezulu cishe amaminithi amabili kuya kwa-2 1/2. Thela izinhlamvu ezifakwe embizeni enkulu futhi phezulu nge-drizzle yamafutha omnqumo nosawoti olwandle, ushukela wesinamoni noma umxube we-spice flavorful .
Iya Pro
Ukudla okuphezulu kwamaprotheni yingxenye ebalulekile yokudla kanye nokudla okulula ukuqinisekisa ukuthi imizimba encane izwa inamandla isikhathi eside. Esikhundleni sezingxenye ezinkulu ngesikhathi esisodwa noma ezimbili zokudla, indlela engcono kakhulu yokudla amaprotheni inokunciphisa okuncane nsuku zonke ekudleni nasekudleni.
Ukubamba kanye nokuhamba okukhethwa kukho njengokwengxenye ye-skim mozzarella ushizi ushicilelwe ngokuzihlanganisa futhi uqukethe amagremu angu-8 amaprotheni ngalunye uhlangothi, okuyinto umthamo okwanele kunoma yiliphi ibhokisi lesidlo sasemini.
Uma usekuzingeleni i-nugget engcono, hlola imenyu ye-Applegate yeminikelo yezinkukhu kanye nezithenda. Zenziwa ngaphandle kokusetshenziswa kwama-antibiotic futhi zitholakala ezinhlobonhlobo zamahhala nezidakamizwa.
Ngaphezu kwamafutha enempilo, i-nut butters iqukethe amaprotheni amaningi kunokuthi abantu abaningi bacabange. Isipuni esiphezulu sesibili esisebenzela i-peanut noma ibhotela le-almond inequkethe ngayinye iqukethe amagremu angu-7 amaprotheni.
Amaqanda anamanzi abilisiwe enza futhi ukudla okulula okuphethwe ngesandla. Uma ubuza uToby Amidor, MS, i-RD umbhali opheka kakhulu wokuthengisa wokupheka kanye nomlingani omnandi kakhulu we-Eggland. "Ngiyaqiniseka njalo ukupakisha amaqanda aphethwe ama-Best Eggland aphethwe kanzima ebhokisini lesidlo sasendodakazi yami." Amaqanda ama-Eggland amahle kuphela amaqanda ahlinzeka amavithamini D ngaphezulu kuka-6 ngaphezu kwamaqanda ajwayelekile, okusiza ukuba akhe amathambo aqinile, futhi ahlinzeke ngaphezu phinda kabili i-vitamin B12 yamaqanda avamile, okusiza ukugcina amazinga emandla ephakeme phakathi nosuku lwesikole. "
Ithiphu Yomngane Okumnandi: Gcina amaphakethe we-bhotela le-almond njengoJustin esesandleni sokudla amafutha aphilile ngokuphelele.
Ukukhulisa ibha
Ngokuqinisekile, abazali abaningi bangathanda ukwenza ama-granola amabhodlela okuzenzela kuzo zonke izingane endaweni yakithi kodwa ake sibhekene nakho, akusikho okwenzeka phakathi kwezivivinyo, izinkambo zebhola lezinkinobho, kanye nezikhathi zokudansa. Kukhona inqwaba yemishayo yokugqoka efaka izithalala kodwa ngokudabukisayo, eziningi ziyizibhebhe ze-candy ezifihlekile. Dlula emiphakathini egcwele ama-protein powders bese ubheka imigoqo ngezinhlu zokuncintisana ezincane kanye nemali enganiselwe yesikhukela esingeziwe. I-Bars ye-LARA yenziwe kusuka ohlwini olulula kakhulu lwesithako kanye nama-flavour amasha ahlala njalo ekhuphuka ukusiza ukugcina izingane ezinentshisekelo. Uma ukudla okwenziwe ngomunwe kuyathandwa kakhulu endlini yakho, finyelela ukuluma okulingana Nourish granola ukukhala.
Ithiphu Enomngane Ongokwenyama: Uma isimo (kanye nethuba) sishaya, yenza amabhethri amakhulu nezitshalo ezenziwe ngaphakathi efrijini.