Yini ongayithenga nokuthi yini okufanele usuke
Kulula kakhulu kubazali bezempilo abaqaphelayo ukuthi badideke lapho bethenga ukudla okusasa kwasekuseni. Ngemibala ekhanyayo kanye nama-slogans okuphazamisayo, i-aisle ye-okusanhlamvu ibukeka sengathi i-Las Vegas umugqa kunesitolo sakho sendawo yokudla.
Esikhundleni sokuthatha ukudlala ukudla kwasekuseni kwezingane zakho, yenza ukhetho oluthe xaxa usebenzisa le mihlahlandlela.
Yini Okufanele Uyihlole
Ukudla kwasekuseni okubandayo nokubandayo kungaba imoto enhle yokudla okunomsoco futhi okusheshayo ekuseni.
Ezinye okusanhlamvu zinganikeza okusanhlamvu okuphelele , amafutha anempilo , amavithamini, amaminerali, kanye ne-fibre-ehambisana ne-fiber. Thela ngamaphilisi ambalwa oketshezi lwe-calcium futhi isidlo esiphelele, esanelisayo singaqala ukuma. Kodwa le nqubo iphinde imemezele ithuba lokudla kwasekuseni eligcwele ushukela nemibala yokufakelwa uma ungaqapheli.
Njengomthetho jikelele, uma isitshalo sinomlingisi we-cartoon njengemascot, mhlawumbe ineshukela ngaphezulu kunokuthi ufuna izingane zakho zibe nazo. Ngenkathi kunezinto ezimbalwa ezihlukile kulokhu, qaphela izinhlamvu ezinhle nezicuddly ezithembisa ukudla okunomsoco omuhle. Skena izinombolo kumanyolo amaqiniso amapaneli uphinde usebenzise uhlu lwamasitha ukuze uthole ukuthi yini ngempela ebhokisini.
Hlela okusanhlamvu ngamagremu amane ushukela noma ngaphansi kokukhonza, ngaphandle uma aqukethe izithelo ezomile. Ukudla, ama-cranberries, nezinye izithelo ezomisiwe ziyokwandisa amagremu eshukela kwilebuli kodwa ngoba lezi ushukela zivela emithonjeni yemvelo zinokuningi okuzosinikeza.
Esikhundleni samakhalori angenalutho avela ushukela ocijiwe kakhulu, izithelo ezomile ziqukethe izakhi ezifana ne-fibre, iron, namavithamini.
Lapho ufunda isithako uhlu lubalulekile ukubuza izithako ezingajwayelekile. Kuvamile ukuthi okusanhlamvu kuqinisekiswe ngamanani amaningi amavithamini namaminerali, kufaka phakathi i- folate , i-thiamin, neyensimbi.
Lezi zivithamini nezamaminerali ezongeziwe zizofakwa ohlwini njengezithako futhi zingabangeli i-alamu. Esikhundleni salokho, weqa okusanhlamvu okufaka kanzima ukubiza ama-preservatives nemibala yokufakelwa.
Amakhamera okudla okunomsoco kakhulu
Kukhona into enjengokudla okunempilo uma wazi ukuthi ungabheka kuphi. Le mikhiqizo emihlanu yinqola enkulu yokunambitha, ikhwalithi yesithako, nokudla okunomsoco. Izinsizakalo ezibalwe kula mabhokisi zivela ku-third-fourths kuya komunye indebe, okuyisilinganiso sezinhlamvu eziningi.
Ngenkathi izidingo zomntanakho zingashintsha, noma yikuphi kwalokhu okukhethwa kukho kungenza ibhulakufesi enengqondo nangenabantwana lapho ihlanganiswe nobisi noma i-yogurt nokukhonza izithelo ezintsha.
I-Rice Chex
Leli cereal eliqinisekisiwe le- gluten linamakholori angu-100 kuphela namagremu amabili ushukela ngokukhonza. Ukwengeza ambalwa amajikijolo noma amathanga ambalwa ebhanana esitsheni noma ohlangothini angagcwalisa ukudla, engeza i-fibre nokunye ubumnandi bemvelo.
Lokhu okusanhlamvu kunika ama-flavour amaningi angama-gluten ahlukahluka ku-fiber nokuqukethwe koshukela, ngakho-ke hlola amabhokisi ukuze uthole ingane efanelekile.
Ama-Cascadian Farms Organic Raisin Bran
Ungesabi ama gramu eshukela kulelebula-lolu hlobo lweRaisin Bran lunezinhlayiyana ezinhlanu zeshukela ezincane kunezinye izinhlobo zokudla ezidumile.
Ngisho noma kukhona amagremu angu-13 ushukela ngokukhonza, iningi lalo livela emanini omisiwe angokwemvelo. Amagremu ayisithupha ama-fiber ayisithupha ekukhonzeni azosiza ukugcina izingane zigculise futhi ziqiniswe njalo ekuseni.
Amapuffin kaBarbara kaParanut Butter
Abathandi be-peanut butter bezothola lezi zici ezinomuncu zokuhle. Ukubalwa kweshukela kulokhu okusanhlamvu kuhamba kancane kunezinye izinto ezivezwe lapha, ngamagremu ayisithupha ushukela ngokukhonza, kepha kusengcono ukwedlula i-cartoon ehamba phambili ekhethiwe i-peanut butter cereal efika kuma-gramu angu-10 ngokukhonza.
Ama-Cheerios
Le ngqolowa yama-classic isala inkosi enqabeni enempilo.
Ngama-calories angu-100 kuphela kanye ne-gram 1 encane yeshukela ngokukhonza, kuyisinqumo esihle kwabancane ukuba bahlelele ukudla kwasekuseni, nobisi nezithelo. Ukuze ubalekele esitsheni, zama ukungena kule cereal eyomile, njengengxenye yokuxuba okumnandi.
Uthole Ubisi?
Kanye nokudideka kokusanhlamvu kuvela i-conundrum yalokho okufanele udle kanye nayo. Ubisi bubonakala njengokukhetha okusobala, kodwa kunezinhlobo eziningi ongakhetha kuzo.
Njengoba okusanhlamvu okuningi kungaphansi kwamaprotheni, khetha ubisi noma ubisi okuhlukile ukuthi amaphakethe kuphrotheni ukugcina abancane banelisekile njalo ekuseni. I-Lactose mahhala i-Fairlife Superkids ingamaphesenti ama-50 aphezulu kumaprotheyini kunezinketho ezifanayo zobisi futhi iqiniswe ngamafutha we-DHA omega-3. Uma ukhetha uketshezi oluhlukile lwe-milk milk, ubisi lwe-soy yiyona ndlela ephakeme kakhulu yeprotheyini eduze kobuni lwezinkomo. I-Trader Joe's Unsweetened Organic Soy Milk iyindlela enhle yokudla kwasekuseni.
Ekugcineni, ukhetho lwakho lobisi luxhomeke kulokho ingane yakho ithanda futhi izimisele ukuphuza. Kunezinketho eziningi ezitholakalayo zokwamukela izidakamizwa kanye nezokudla. Zama nezinye izinhlobo ezihlukile ezifana nobisi lwekakhukhunathi, ubisi lwelayisi noma ubisi lwe-alimondi-kodwa hlola amalebuli, njengoba okuqukethwe komsoco kulezi zihluka ngokuphawulekayo. Cabanga ukuyixuba futhi uhambe nekhetho eliphakeme leprotheyini ngekusasa kanye nokusika kwezinye izinhlobo kamuva ngosuku.
Izitshalo ze-DIY
Esikhundleni sokukhubeka ngokusebenzisa indawo yokudla okusanhlamvu, cabanga ukwenza inketho yakho yokudla kwasekuseni yokuwina ngeqoqo le-granola eyenziwe ngokwenza. Njengoba i-granola ivame ukuphakama ngamakholori, ukunciphisa izingxenye.
Gcoba i-granola ye-homepun phezu kwesitsha sezithelo ezintsha, i-cottage shizi, noma i-yogurt noma uhlanganise amathisipuni ambalwa ngekhobe eyodwa ye-ushukela ophansi ushukela.
I-Granola yeKoconut-Cranberry
(Yenza cishe izinkomishi ezingu-4½)
2 ½ izindebe ezigoqiwe
I-¼ indebe eqoshiwe i-almonds
Imbewu ye-cup ye-¼
½ inkomishi ekhishwe kakhukhunathi engahlanjululwanga
¼ isipuni usawoti kosher
1/3 indebe uju noma i-agave nectar
Isipuni 1 samafutha e-canola
1 inkomishi cranberries omisiwe
- Hlangisa i-oven ukuya ku-300F.
- Sula ishidi elikhulu lokubhaka ngokupheka ukupheka okungapheli futhi ubeke eceleni.
- Hlanganisa ama-oats, ama-almonds, i-coconut e-shredded, usawoti, uju (noma i-agave), namafutha we-canola esitsheni esikhulu. Hamba kahle nge-spatula yerabhaja bese udlulisa ingxube ekuphekeni kwe-baking sheet.
- Bhaka, ugqugquzela ngezikhathi ezithile, kuze kube nsundu yegolide (imizuzu engaba ngu-15 ukuya kwangu-20). Susa kusuka kuhhavini.
- Uma usupholile, hlanganisa ama-cranberries omisiwe. Gcina esitsheni esingenalutho kuze kube ngesonto elilodwa.