Makolo ali ndi ntchito yawo yomwe imadulidwa pa nkhani yonyamulira chakudya chamadzulo ndi chaching'ono chovomerezeka ndi ana. Kuphulika kwa ulesi wam'mawa sikungongolere ku zidutswa zopangidwa bwino. Kuperewera kwa nthawi ndi kudzoza kumayambitsa makolo ambiri mu chakudya chomwecho. Nazi njira zisanu ndi ziwiri zomwe zimagwiritsidwa ntchito molakwika kumalo odyera bwino ndi zakudya komanso maphikidwe okwera masewera anu a masana.
Kusakhala ndi Mapulani
Nthawi ya AM imafika pokhapokha pamene mukupempha mobwerezabwereza "Kodi mukufuna chakudya chamadzulo ... .do mukufuna izi kapena izi? ... kapena izi?" Kukhumudwa sikungatheke.
Yankho: Chotsani nyimbo yosweka ndipo mmalo mosiya mapulogalamu a chakudya chamadzulo kumadzulo, khalani pansi Lamlungu madzulo ndikuwonetseni zomwe mungachite sabata yotsatira. Izi zimatenga mphindi zowerengeka ndipo zimalipira mwamsanga m'mawa kwambiri.
Kuyika pa Gulu limodzi la Odyera
Mumanyamula bokosi, mkaka wa yogurt, ndipo tchizi zimamatira chifukwa mumadziwa kuti mwana wanu amakonda zonse zitatu, koma sizikutanthauza kuti mukufuna kupanikizana nawo onse. Kudula gulu limodzi la chakudya kukutanthauza kuti mwanyalanyaza zina zabwino zomwe mungasankhe.
Yankho: Lembani kusamala tsiku lililonse. Kuphatikizapo kokha kamodzi ka mkaka pamodzi ndi zakudya zina zonse kuti mupatse chakudya kumakupatsani mwayi wambiri wosonyeza zochita zosiyanasiyana zamlungu.
Kutentha (Kuchokera) Kulamulira
Simukufuna kudya chimfine ndi tchizi kapena kapu yotentha ya chinanazi, komanso mwana wanu.
Tengani njira zosavuta kuti musunge zakudya zotentha ndi kuzizira zakudya zabwino komanso zozizira. Kulamulira kutentha n'kofunika kwambiri pa momwe chakudya chimakhudzira, chimathandizanso kuti chitetezo chabakiteriya chitetezeke.
Zothetsera: Gwiritsani ntchito khalidwe labwino thermos kuti mukalowe mabokosi a masana kapena yesani zonse monga Bokosi la Omie.
Kuti usunge chakudya chowotcha bwino kutentha mpaka nthawi ya masana, konzekerani chidebe chanu. Lembani thermos ndi madzi otentha kwa mphindi 10, kenako tsambani mudzaze ndi zakudya zotentha.
Makapu Ochuluka
Toby Amidor, MS, RD, katswiri wodziŵa bwino zakudya komanso wolemba buku la The Healthy Meal Prep Cookbook akunena zoona zokhudzana ndi mabanja komanso zofuna zawo. "Ana amakonda kukonda carbs, ndipo makolo amafuna kuika zomwe ana awo azidya m'bokosi .... Bokosi la chakudya cham'madzi ndi katsamba kakang'ono ka kirimu katsamba ka zoumba pamodzi ndi chipsera cha tortilla."
Yankho: Pakatikati limapereka chakudya chokwanira mwa kuika zipsera za mthunzi kuti zichepetsedwe monga kaloti ndi tsabola wofiira omwe angalowetsedwe mu guac kapena kuviika kwina.
Zakudya Zochuluka
"Kuika chakudya chochuluka kwambiri ndi chakudya chamasana sichitha zomwe makolo ambiri sangaganize" adatero Sally Kuzemchak wa Real Mom Nutrition. "Zakudya zazikulu zingakhale zopweteka kwambiri kwa ana, makamaka ndi nthawi yachakudya chamasana komanso zosokoneza za phokoso ndi abwenzi akudyera. Chifukwa chake, iwo sangathe kudya kwambiri, ndipo zimenezi zimakhumudwitsa makolo. "
Yankho: Kuzemchak amavomereza zochepa kwambiri. "Pamene ndinayamba kunyamula zakudya zochepa, ana anga anayamba kubwerera kunyumba ali ndi bokosi lopanda kanthu.
Zikuwoneka zosagwirizana, koma zochepera zomwe ndinkanyamula, zimadya kwambiri. "
Kusiya Ana Anu Kuchokera M'ndandanda
Ana angakhale osakondwera kudya pamene atachotsedwa. Ngati chakudya chamasana chimakhala chowawa kwambiri kwa inu, ana anu amavomereza mokondwera ku malingaliro awo.
Yankho: M'malo mofunsa mafunso okhudzana ndi zomwe munganyamule, funsani ana kuti agwiritse ntchito malingaliro awo komanso awonetse manja awo. Tengani nthawi patsiku kuti musankhe ndi kuyesera maphikidwe ophweka ngati tuna pasta saladi ndi supu ya tomato ya microwave. Awathandize kuthandizira zitsulo ndikudyera pamodzi.
Mmalo mogulira zakudya zopanda zakudya zopangidwa bwino, pangani ana anu okondeka ngati mapepala a zipatso ndi ana. Lembani maphikidwe omwe mumawakonda kwambiri mumabanja anu okondeka ndipo aliyense ayang'aniranso kuwapatsa chakudya chamasana.
Saladi ya Pasta ya Tuna
(Amatumikira 4)
- 1 (5 oz) amatha kuyamwa tuni yamadzi m'madzi, atayaka
- 1 (5 oz) akhoza kukhala woyera woyera albacore tuna mumadzi, atayaka
- ½ chikho chodulidwa chodyerapo
- 1 apulo yaying'ono, yotchulidwa
- Madzi a ½ ndimu
- ¼ chikho kuwala mayonesi
- ¼ supuni ya supuni yowonjezera mchere
- Makapu 3 ataphika msipu wonse wa pasita, utakhazikika
Mu mbale yayikulu muphatikize mitundu iwiri ya tuni, udzu winawake wodulidwa, apulo, madzi a mandimu, ndi mayo; nyengo ndi mchere komanso kusakaniza bwino kuti muphatikize. Twirani saladi yamchere ndi pasta yophika. Sangalalani mwamsanga kapena musunge mufiriji kwa masiku atatu.
Msuzi wa tomato wa microwave
(Amatumikira 2)
- 1 chikho chokonzekera marinara msuzi
- 2 makapu otsika sodium nkhuku katundu (kapena otsika sodium masamba msuzi)
- Supuni 2 olemera zonona
- Zosakaniza zokhazokha: zowonongeka, tirigu, tchizi, tchizi, zitsamba zatsopano
Phatikizani msuzi wa marinara ndi nkhuku mu mbale yayikulu yotetezera tizilombo toyambitsa matenda. Phimbani ndi kukulunga pulasitiki ndikukweza mabowo angapo pamwamba kuti mulole nthunzi kuthawa. Ikani mu microwave ndi kuphika pa kutentha kwakukulu kwa mphindi zitatu. Sungani ndi kuphika kwa mphindi 2 zina. Chotsani ma microwave ndikugwedeza mu cream cream. Tumikirani ndi zojambula zofunidwa.
Strawberry Kiwi Chipatso Chikopa
(Amapanga zidutswa 12)
- 1½ makapu finely akanadulidwa mwatsopano strawberries
- ½ chikho chodulidwa (pafupifupi 2 kiwi chipatso)
- Supuni 2 shuga
- Supuni 2 uchi
Lembani utoto wa mafuta ku madigiri 170 F. Lembani pepala lophika ndi pepala lolembapo kapena chophimba chophimba. Ikani strawberries, kiwi, shuga, ndi uchi mu sing'anga phukusi. Bweretsani ku chithupsa, kuchepetsa kuimirira ndikuphika kwa mphindi zisanu, ndiye puree pogwiritsa ntchito kumiza blender kapena pulosesa. Pitirizani kuphika pawunduka-kutentha kwambiri kwa mphindi 10 mpaka 15 kapena mpaka mutakaniza wandiweyani komanso wambiri; chisakanizocho chikhale chowanira chokwanira kuti aphike kumbuyo kwa supuni. Thirani zipatso zotentha kusakaniza pazakonzedwa kuphika pepala ndikufalikira mofanana mu pafupifupi 8 × 12 inch mkanda. Ikani mu uvuni ndi kuphika kwa maola atatu. Pakadutsa maola 3, titsani uvuni ndipo mulole kukhala mu uvuni usiku wonse. Kamodzi kokhazikika, dulani mwapadera ndi mpeni kapena pizza wopanga pizza; Pukutani mu pepala lokhala ndi zikopa zoyera. Sungani m'mbiya yosungira mpweya kwa milungu itatu.