Zimene mungagule ndi zomwe mungapite
Zimaphweka kwambiri kuti makolo odziwa zaumoyo asokonezeke mukamagula chakudya cham'mawa. Ndi mitundu yonse yowala ndi zizindikiro zowonongeka, mpata wozungulira umawoneka ngati mzere wa Las Vegas kuposa malo ogulitsira.
M'malo mochita masewera a kadzutsa kwa ana anu, pangani chisankho chodalira kwambiri pogwiritsa ntchito malangizo awa.
Zimene Muyenera Kuziyang'ana
Zakudya zam'mawa zam'mawa ndi ozizira zingakhale galimoto yabwino ya chakudya chamadzulo ndi chachangu.
Mbewu zina zimatha kupereka mbewu zonse , mafuta abwino , mavitamini, mchere, ndi fiber-pleasing fiber. Thirani mchere pang'ono wa madzi olemera a calciamu ndipo chakudya chokwanira, chokhutiritsa chingayambike. Koma ndondomekoyi ikupemphani mwayi wa kadzutsa umene uli ndi shuga ndi mitundu yopanga ngati simusamala.
Monga lamulo, ngati mbewuyo ili ndi khalidwe lojambula ngati mascot, mwinamwake liri ndi shuga kwambiri kuposa momwe mumafunira ana anu. Ngakhale pali zochepa zochepa pazinthu izi, samalani ndi anthu okongola ndi otukumula akulonjeza kuti zakudya zabwino. Sanizani nambalayi pa zakudya zopatsa phokoso ndikugwiritsira ntchito mndandanda wothandizira kuti mudziwe zomwe ziri m'bokosilo.
Cholinga cha tirigu ndi magalamu anayi a shuga kapena osachepera pokhapokha atakhala ndi zipatso zouma. Zoumba, cranberries, ndi zipatso zina zouma zidzakula magalamu a shuga pazolemba koma popeza shuga akuchokera kuzinthu zachilengedwe ali nazo zochuluka zowonjezera.
M'malo mwa calories yopanda kanthu kuchokera ku shuga wochuluka kwambiri, zipatso zouma zili ndi zakudya monga fiber, iron, ndi mavitamini.
Powerenga zowonjezeramo mumatchula kuti ndi zofunika kuti musakayikire zopangira zosadziwika. Zimakhala zachilendo kuti mbewu zambewu zikhale ndi mavitamini ndi minerals ambiri, kuphatikizapo folate , thiamin, ndi iron.
Mavitamini ndi minerals omwewa amapezeka kuti ndi zosakaniza ndipo siziyenera kuchititsa kuti asakhale ndi alamu. M'malo mwake, tambani zakumwa zomwe zimaphatikizapo kutchula kuti zotetezera komanso mitundu yojambula.
Mbewu Zambewu Zochuluka Kwambiri
Pali chinthu ngati chimanga chopatsa thanzi ngati mukudziwa komwe mungayang'ane. Mankhwala asanuwa ndi opambana kwambiri chifukwa cha kukoma, khalidwe lopangira zakudya, ndi zakudya. Mapemphero otchulidwa m'mabuku amenewa amachokera ku zitatu-quina kufika ku chikho chimodzi, chomwe chimakhala cha mbeu zambiri.
Ngakhale zosowa za mwana wanu zingakhale zosiyana, njira iliyonse yomwe mungasankhe ikhoza kuyambitsa kadzutsa kogwiritsa ntchito mkaka kapena yogurt ndi zipatso zatsopano.
Mchenga wa Cheki
Mbewu yamchere ya gluten yodalirika ili ndi makilogalamu 100 okha ndi magalamu awiri a shuga pa kutumikira. Kuwonjezera zipatso zing'onozing'ono kapena magawo angapo a nthochi ku mbale kapena mbaliyo ikhoza kumaliza chakudyacho, kuwonjezera mchere ndi kukoma kwachilengedwe.
Chomerachi chimapatsa mavitamini ambiri omwe sakhala ndi gluten omwe amasiyana ndi shuga ndi shuga, kotero fufuzani mabokosi kuti mupeze bwino mwana wanu.
Masamba a Cascadian Organic Mbewu Yabzala
Musadandaule ndi magalamu a shuga pamalonda awa-mtundu uwu wa Raisin Bran uli ndi shuga zosachepera zisanu kuposa mitundu ina yamtundu wotchuka.
Ngakhale kuti pali magalamu 13 a shuga chifukwa chotumikira, zambiri zimachokera ku zoumba zokoma. Magalamu asanu ndi limodzi a fiber pa kutumikira kudzathandiza ana kukhala okhutira ndi olimbikitsidwa m'mawa onse.
Mayi Puarins a Barbara
Okonda mafuta a peanut adzakhala osangalala chifukwa cha zowonongeka zazipatso zabwino. Kuwerengeka kwa shuga kwa mbewuyi kumakhala kochepa kwambiri kusiyana ndi mankhwala ena omwe ali pano, ndi magalamu asanu ndi limodzi a shuga pa kutumikira, komabe akadali bwino kwambiri kuposa chojambula chokongoletsera chokongoletsera mafuta a kirimba omwe amabwera pa magalamu 10 pa ntchito iliyonse.
Cheerios
Mbewu yamakonoyi imakhalabe mfumu ya mapiri abwino.
Ndi makilogalamu 100 okha ndi galamu imodzi imodzi ya shuga pa kutumikira, ndibwino kuti ana adye chakudya cham'mawa, mkaka ndi zipatso. Kuti mupulumuke ku mbale, yesetsani kuti mukhale wouma, monga gawo la zosakaniza.
Muli ndi Mkaka?
Kuphatikizana ndi chisokonezo cha cereal kumabwera zakudya zomwe zimadya pamodzi ndi izo. Mkaka umawoneka ngati kusankha kosavuta, koma pali mitundu yambiri yosankha.
Popeza tirigu ambiri ali ndi mapuloteni ochepa, asankhe mkaka kapena mkaka njira zina zomwe zimapezeka mu mapuloteni kuti azisungira ana aang'ono m'mawa onse. Lactose Free Fairlife Superkids ndi 50 peresenti yapamwamba mu mapuloteni kusiyana ndi mkaka wofanana ndi mkaka ndipo imalimbikitsidwa ndi mafuta a DHA omega-3. Ngati mukufuna mkaka wosakaniza mkaka, mkaka wa soya ndiwo mankhwala apamwamba kwambiri pafupi ndi mkaka wa ng'ombe. Wogulitsa Trader Joe wosakanizidwa ndi Organic Soy Milk ndi njira yabwino ya kadzutsa.
Pamapeto pake, mkaka wanu umadalira zomwe mwana wanu amakonda komanso okonzeka kumwa. Pali njira zambiri zomwe zingapezeke kuti anthu azisamalidwa bwino komanso azidya. Yesetsani ndi mitundu ina yambiri monga mkaka wa kokonati, mkaka wa mpunga, kapena mkaka wa amondi-koma fufuzani malemba, monga zakudya zamtunduwu zimasiyana kwambiri. Ganizirani kusakaniza ndi kupita ndi mapuloteni apamwamba kwambiri ndi chakudya cham'mawa komanso kudula pamtundu wina patsiku.
Zakudya za DIY
M'malo mokhumudwa kudzera mumsewu, perekani kupanga chophika chanu chachakudya cham'mawa pogwiritsa ntchito granola yokongoletsera. Popeza granola imakhala yochuluka m'makilogalamu, kuchepetsa magawo.
Pukutirani granola yakumunda pakhomo la zipatso zatsopano, kanyumba tchizi, kapena yogurt kapena kusakaniza supuni pang'ono ndi kapu imodzi ya tirigu wochepa shuga.
Kokonberi-Cranberry Granola
(Amapanga makapu pafupifupi 4½)
Zakhika 2 ½ zophimba oat
¼ chikho chinadulidwa amondi
¼ chikho cha dzungu
½ chikho cha kokonati chopanda mafuta
¼ supuni ya supuni yowonjezera mchere
1/3 chikho uchi kapena timadzi timadzi tokoma
Supuni 1 ya mafuta a canola
1 chikho chouma cranberries
- Chotsani uvuni ku 300F.
- Sipani pepala lalikulu lophika ndi kupopera kosakaniza kosakanizika ndi kuika pambali.
- Gwiritsani ntchito oats, amondi, kona kokometsetsa, mchere, uchi (kapena agave), ndi mafuta a canola mu mbale yaikulu. Lembani bwino ndi rashi spatula ndi kusakaniza kusakaniza pepala lophika.
- Kuphika, kusonkhezera nthawi zina, kufikira golide wofiira (pafupi 15 mpaka 20 minutes). Chotsani ku uvuni.
- Mukangokhala ozizira, sakanizani mu cranberries zouma. Sungani m'mbiya yosungira mpweya kwa mlungu umodzi.