Kuphika ana kungakhale kokhumudwitsa kotero ndinaganiza kuti ndikutsatira maganizo ochepa omwe amawakonda kwambiri a ana anga. Zonsezi zimadzazidwa ndi zowonongeka ndipo ndi zosavuta kukonzekera. Ana adzakonda mbale izi komanso anthu akuluakulu. Maphikidwe awa ndi abwino kuti ana anu azigwira ntchito ku khitchini, yomwe ndi njira yabwino yowathandizira odyera odyera kudya zakudya zathanzi.
Hummade Humemade
Mukhoza kukhala ndi nthawi yosavuta kupeza ana kudya masamba obiriwira ngati muwapatsa chinthu chokoma chotumikira, monga kuviika. Hummus imapangidwa kuchokera ku nkhuku ndi msipu wa sitsamba (tahini), kotero ndi wolemera mu mafuta abwino, mapiritsi, ndi mapuloteni. Hummus angathenso kutumikiridwa ndi mkate wa pita, mapiko ophika kapena opanga.
Zosakaniza za hummus:
- 15-ounce amatha kudya nkhuku, kuthidwa ndi kuchapidwa
- 1 clove adyo
- 1/4 chikho cha mafuta
- Supuni 2 tahini
- Supuni imodzi ya mandimu
- 1/4 supuni ya tiyi paprika
- mchere wosakaniza
Sakanizani zowonjezera zonse mu pulogalamu ya chakudya ndikugwiritsanso magawo a karoti, broccoli ndi ma tomato.
Zipatso Zatsopano Smoothie
Smoothie ndi ofanana ndi mkaka, choncho zimakhala zabwino kwa mwana wamwamuna wokhala ndi dzino lokoma. Kuphatikiza zipatso ndi yogate zokoma zimapereka smoothies mapuloteni, antioxidants, calcium, ndi fibre.
Zosakaniza za smoothie imodzi:
- 1/2 chikho mkaka
- 1/2 kapu ya valasi yogurt
- 1 nthochi, yophimbidwa
- 1/2 chikho chimaphatikizidwa ndi strawberries
- 1/2 chikho madzi oundana.
Sakanizani zonse zogwiritsira ntchito mofulumira kwambiri mpaka kufika mpaka masekondi 15 mpaka 30.
Chikapu Chokotchedwa Chokoma
Monga nyemba , nkhuku zimakhala ndi mapuloteni komanso mapiritsi koma sizitengera kwambiri. Kukuwotcha nkhuku kumapatsa iwo zokoma zabwino. Ma paprika ndi ufa wowonjezera amaphatikiza pang'ono kuyaka.
Zimakhala zophweka ndi zosangalatsa kupanga.
Zosakaniza za nkhuku zokazinga:
- 1 15-ouncce ikhoza kudya nkhuku, yothira ndi kuchapidwa
- Supuni 1 ya mafuta a maolivi
- 1/2 supuni ya supuni ya chili
- 1/2 supuni ya supuni paprika
- 1/4 supuni ya tiyi ya mchere
Sakanizani uvuni mpaka madigiri 400 Fahrenheit. Gwiritsani ntchito zopangira zonse mu mbale yayikulu ndikuponyera mpaka nkhuku zophimbidwa. Falikira pa pepala lakhuni ndikuphika mu uvuni kwa mphindi 35 mpaka 40 mpaka golide wofiirira ndi wofiira.
Pizza Bagels
Pizza ndi mwana wokondedwa, koma mafuta ndi calories akhoza kuchoka ngati mutumikira pizza lonse. Mankhwalawa a pizza ndiwo kasupe wabwino. Gwiritsani ntchito ngolo za tirigu zowonjezera.
Zosakaniza za bagels 4 a pizza:
- 2 tirigu wambiri wa tirigu, sliced pakati
- 1 akhoza kapena mtsuko wa pizza msuzi
- Mafuta awiri kapena atatu odzola mozzarella tchizi
- 1/2 supuni ya tiyi ya oregano
Sakanizani uvuni ku madigiri 375 Fahrenheit. Ikani magawo anayi a bagel pa pepala lophika ndipo pamwamba pake pakhale supu ya pizza (kapena awiri). Gawani tchizi ndi oregano mofanana pakati pa magawo a bagel. Kuphika mu uvuni kwa mphindi 10 mpaka tchizi ukuwoneka ndikuyamba kutembenukira bulauni.
Kuchotsa Msuzi Yamoto
Pano pali mchere wokoma kwambiri umene umakhala ndi calcium komanso mafuta odzaza mafuta omwe sali olemera kwambiri. Zokwanira kutumikira ndi mbale ya veggies mwatsopano kapena mungagwiritse ntchito ndi mapepala ophika.
Zosakaniza za apakiteriya a yoghuta kuviika:
- 1 avocado
- 1 chikho chosakhala mafuta mafuta yogurt yogurt
- Supuni 1 1/2 madzi a mandimu
- Supuni 2 zowonongeka
- 1/2 supuni ya supuni chitowe
- mchere ndi tsabola, kuti alawe
Gwiritsani ntchito zopangira zonse kupatulapo mchere ndi tsabola ndi kusakaniza kufikira nthawi zambiri. Lawani ndi kuwonjezera mchere ndi tsabola zomwe mumakonda ndikuzisakaniza mpaka kusakaniza ndi kosalala.
Ma Cherry Lime Freezer Pops
Zakudya zamakiti ndi mandimu zili ndi vitamini C kwambiri ndipo zotsatirazi ndi zabwino kwa ana anu. Mufuna zosakaniza. Zokongoletsera zapulasitiki zapulasitiki zimakhala zotsika mtengo komanso zosavuta kupeza m'masitolo, kapena mungathe kudzipangira nokha makapu a pepala ndi timitengo ta popsicle.
Zosakaniza za 6 chitumbuwa cha mandimu chafriji:
- 1 chikho chimatchera, mwina chatsopano ndi maenje atachotsedwa kapena chisanu popanda shuga
- 1 chikho madzi
- 1/4 chikho cha mandimu
- 1/4 chikho uchi
Thirani zowonjezera zonse kuti zikhale zothamanga kwambiri ndipo ziphatikizana mpaka zosalala. Thirani mu zisamere. Onjezerani nkhuni za popsicle ndi kuzizira kwa maola asanu ndi awiri.