Maphikidwe ndi Malangizo
Kodi akatswiri amchere amaphika kunyumba kwa ana awo? Zoonadi, pali zipatso zambiri, nkhuku, ndi mbewu zonse mumakhitchini awo, koma mumapezanso zakudya za pasitala ndi zokoma. Anthu odya zakudya zovomerezeka ochokera kudziko lonse amagawana njira zina zomwe amakonda kwambiri, malangizo, ndi maphikidwe odyetsera ana.
Zopindulitsa: Musati Mutenge
Odya zakudya zolembetsa angayambe kudya zakudya zabwino, koma sizikutanthauza kuti ali ndi nthawi yochuluka yogula ndi kuphika chakudya chopatsa thanzi.
Kuti zigwirizane ndi zosowa za odyera okhutira ndi ndondomeko zosakhululukidwa, zosankha zabwino zimayenera kupezeka mosavuta. Akatswiri ambiri amadalira zojambula zokonzera zakudya komanso kugwiritsa ntchito makina akuluakulu ophikira komanso mafiriji kuti akhale ndi thanzi labwino komanso lathanzi.
Pali chinthu chimodzi chomwe akatswiri onse okhutira ndi zakudya amakhulupirira kwambiri pankhani ya chakudya - aliyense amadya chinthu chomwecho. Palibe kanthawi kokaphika kophika kapena kodyera kwa mwana wamwamuna woyera. Odwala amadziŵa kuti kupatsa mu zakudya zopatsa kudya kumafuna kuti pakhomo pawo pakhale chakudya. Kutenga mzere wovuta pa "izi ndi chakudya chamadzulo, chotenga kapena kuchichotsa" kutsogolo kumathandiza ana kukula kuti akhale odyetsa komanso odzaza bwino.
Palidi mwayi wopezera ndalama zabwino kwa ana pa chakudya chilichonse. Nazi zitsanzo zina za stellar.
Maphikidwe a Kadzutsa
Akatswiri amavomereza kuti kadzutsa ndiloyenera! Nthaŵi yam'mawa yam'mawa imatha kukanikiza, choncho muzisankha mosavuta.
Fruity Baked Oatmeal
Chinsinsi cha Adina Pearson, RD
Chakudyachi ndi chosavuta kupita patsogolo ndikusangalala m'mawa.
- 6 makapu atakulungidwa oats
- 1 chikho bulauni shuga
- Supuni 2 sinamoni
- 1 kutseka supuni ya supuni ya mchere
- 2 makapu mkaka
- Mazira 4
- 1/2 chikho chinasungunuka batala
- Supuni 2 ya vanila
- 3/4 chikho chowongolera cranberries
- 1 chikho chodulidwa walnuts
- Zokwanira za zipatso zomwe mumazikonda, zakudulidwa, kuti muphimbe pansi pa poto
Chotsani uvuni ku 350F (175C). Mu mbale yaikulu, sakanizani oats, shuga wofiirira, sinamoni, ndi mchere. Kumenya mkaka, mazira, batala, ndi chotupa cha vanila. Muziganiza zouma cranberries ndi walnuts. Apatseni zipatso / mazira / zipatso zam'chitini mu 9 × 13 inchi kuphika mbale, zokwanira kubisa pansi. Phizani zipatso ndi mafuta osakaniza ndi kufalitsa mofanana. Kuphika mu uvuni wokonzedweratu kwa mphindi 40.
Banana Oat Blender Muffins
Chinsinsi cha Diana Rice, RD
Izi ndi zokometsera zazikulu kwa ana ndi akulu! Iwo ndi apamwamba kwambiri kupanga komanso alibe shuga wowonjezera, kuphatikizapo ali njira yabwino yogwiritsira ntchito nthochi zotsalira.
- 3 banki zazikulu
- 1 chikho chophimbidwa
- 2/3 chikho cha almond chakudya
- 2/3 mkaka wamakono wosankha (Ndinkagwiritsa ntchito mkaka wa ng'ombe zonse)
- 1/2 chikho chikhoswe chosakoma kwambiri cha kokonati
- Dzira lalikulu 1
- Supuni 1 sinamoni
- 1/2 supuni ya supuni ya ufa wophika
- 1/4 supuni ya supuni mchere
Chotsani uvuni ku 400F. Dulani muffin kapena mini muffin pans, khalani pambali. Ikani zokhazokha zonse mu liwiro lofiira kapena pulogalamu ya chakudya. Wosakaniza mpaka mutangokhala pamodzi (ndi bwino kuti oats ndi kokonati akhalebe flaky pang'ono).
Thirani batter mu muffin kapena mini muffin pans. Kuphika kwa mphindi 20 (nthawi yophika ndi yofanana kwa kukula kwa poto zonse). Sindikizani kuphika muffini kuchokera ku mapepala kupita pazitsulo zamagetsi posachedwa.
Chakudya ndi Chakudya Chakudya Maphikidwe
Jill Castle yemwenso amalembetsa zovomerezeka amalimbikitsa kwenikweni kudya zakudya zapamwamba za banja.-aliyense ayenera kudya zakudya zomwezo. Amagwiritsa ntchito njira zosiyanasiyana zozikonzera kuti azitumikila ngakhale-banja-kalembedwe ndi zakudya zonse zomwe zili pakatikati ndipo aliyense amadzipangira okha, kapena amamangidwanso ndikugwiritsiridwa ntchito kalembedwe ka 'Dinner Bar'.
Perekani maphikidwe awa pita.
Salasi ya masamba a Chickpea ndi Feta
Chinsinsi cha Jessica Fishman Levinson, MS, RDN, CDN
Kwa saladi
- Mphika 1½ yophika (monga Trader Joe's steamed, okonzeka-kudya-malungo)
- Chikho chimodzi chinatsanulidwa ndipo chinatsukidwa opanda-mchere wothira nkhuku zam'chitini
- ½ chikho chophimba tsabola
- Chikho cha ½ chinayambitsa nkhaka za Perisiya kapena Chingerezi (Ndimasunga khungu, koma peel ngati mukufuna)
- ½ chikho feta cheese
- ¼ chikho makangaza makangaza (pansi pa zipatso zina zosankha pa nyengo zina)
- Arugula kapena masamba osakaniza (zosankha)
Kuvala
- Supuni 3 masimu a mandimu
- 4 masupuniketi a mafuta a maolivi
- Zakudya zapadera 1½ Zakudya zonse Dijon mpiru
- 1½ supuni ya tiyi ya mapulo
- ¼ supuni ya tiyi Mchere wamchere
- Tsabola watsopano, kuti mulawe
Mu mbale yaikulu, phatikiza lenti, nkhuku, tsabola, nkhaka, feta, ndi makangaza. Mu mbale yaing'ono kapena masoni, sungani pamodzi mandimu, mafuta a azitona, mpiru, madzi, mchere, ndi tsabola, kuti mulawe. Thirani kavalidwe pa saladi ya nyemba ya salad ndipo perekani kuti mugwirizane. Kutumikira pa bedi la arugula kapena masamba osakaniza ngati mukufuna.
10-Mphindi-Pan Lemon Chicken
Chinsinsi cha Natalia Stasenko, MS, RD, LDN
- 1 makilogalamu a nkhuku pachifuwa (zidutswa zitatu kapena ziwiri zazikulu)
- mchere, tsabola kuti alawe
- Supuni 2 batala
- Supuni 2 ufa
- 1 mandimu, sliced in rounds
Lembani mawere a nkhuku mu magawo awiri kapena anayi kutalika. Pindani pang'ono kuti mupindule kufanana kofanana pakati pa fayilo. Nyengo ndi mchere ndi tsabola.
Fukutsani ma fillets ndi ufa kumbali zonse ndi kugwedeza mopitirira muyeso. Sungunulani batala mu poto. Fryani mawere a nkhuku mpaka atayikani pang'ono ndi kuphika, kwa mphindi ziwiri kapena zitatu pambali.
Chotsani nkhuku pa mbale ndikuphimba ndi zojambulazo. Sakanizani magawo a mandimu pa poto, ndikulimbikitsani ndi spatula pang'ono kuti mutulutse timadziti. Onjezani nkhuku ku poto, sakanizani mandimu ndi kutentha kwa mphindi zingapo.
Maphikidwe a Snack
Ndi zabwino kuti ana adye chakudya pakati pa zakudya, koma asamadzazidzaza ndi zopanda pake. Ndikofunika kuti apange zakudya zomwe ziri zaka zoyenera monga dzanja lomwe limagwiritsidwa ntchito. wapanga Carrot Cake Energy Bites kwa mwana wake wamng'ono. "Zangwiro kwa iye kuti azigwira ndi manja ake ang'onoang'ono ndipo ali ndi mapuloteni abwino ndi mapiritsi."
Karoti Keke Amaluma Mphamvu
Chinsinsi cha Nazima Qureshi, MPH, RD, CPT
- 1 chikho chimodzi chosakanizidwa
- 1/2 kapu yophika mafuta
- 1/2 chikho kaloti, finely grated
- 1/4 kapu yambewu
- 1/2 supuni ya supuni zonunkhira zamatsuko (kapena 1/2 tsp sinamoni + 1/8 tsp ufa wa ginger + 1/8 tsp nutmeg)
- 1/2 supuni ya supuni yavanila (mwasankha)
- 1/4 chikho chimodzi chosakanizidwa ndi kokonati (yomwe imagwiritsidwa ntchito poyikira mphamvu)
Mu pulogalamu yamakono, onjezerani zosakaniza zonse kupatula kwa kokonati yosalala. Sakanizani mpaka zitsulo zikuphatikizana pamodzi ndi mawonekedwe a mpira. Pogwiritsa ntchito manja otupa, pangani mipira imodzi-inchi ndipo mwamsanga mupange kokonati yofiira. (Dziwani: ngati kusakaniza n'kovuta kugwira ntchito, firiji kwa mphindi 15-20).
Mphamvu ya refrigerate imaluma kwa ola limodzi musanayambe kutumikira. Sungani mufiriji kwa mlungu umodzi mu chidebe chotsitsimula.
Zochita Zabwino
Ngakhale akatswiri okhutira ndi zakudya ali ndi dzino lokoma. Amadziŵa kuti shuga sichiyenera kukhala malire ndikugwiritsanso ntchito chakudya chamabanja awo. Mwachitsanzo, Amanda Bratton, RD, akuti nthawi zambiri amanyamula chakudya cha atsikana ake ndipo amadya pistachio, tchizi, maapulo, ndi 1 kapena 2 ampsomps a Hershey. Amayesetsa kuchepetsa zakudya zopanda zakudya koma amasangalala ndi ayisikilimu masiku angapo pamlungu. Sarah Pflugradt, RDN, akugogomezera kuti ndi kofunika kuphunzitsa mofulumira kwambiri ndipo alola ana kuyamikira chakudya chonse mwa kuwalola kudya zakudya zomwe amakonda (mwinamwake osati zathanzi) kamodzi kanthawi.
Kuwotchedwa kwa Yogurt Yowonjezera Fruity
Chinsinsi cha Emily Kyle, MS, RDN
- 1 nthochi yokoma kwambiri
- 5 strawberries
- 1 chikho chinenero Greek yogurt
- ¼ mkaka wa kokonati mkaka
- Supuni 2 zowona mapulo oyera
- Supuni ya 1 vanila
- Zosakaniza zokhazokha: supuni ya 1 Goji zipatso , supuni ya 1 yai yofiira ya nkhono, supuni ya supuni ya ½ yaiwisi yopanda kokota
Mu blender, phatikizani zonse zopangira. Thirani mu nkhungu yophika. Pamwamba ndi zofunidwa. Sungani kwa ola limodzi ola limodzi.
Chotupa Chamoyo Chokoma Chokoma "Ice Cream"
Chinsinsi cha Sarah Hilgert Pflugradt, RDN
- 4 banki wamba
- Supuni 2 zosapsa zonunkhira za kakao
- ¼ chikho chikasu batala
- Zojambula Zosankha: Zomanga Zosweka, Carob Chips, Mini Chokoleti Chips
Pezani nthochi ndi kudula muzingwe. Ikani mu mbale ndi kuzizira mpaka zovuta (maola angapo mpaka usiku)
Ikani nthochi zowonongeka mu zakudya zowonjezera ndi ufa wa kaka ndi kusakaniza. Pewani mbali kuti mugwirizane ndi nthochi yonse. Sakanizani mpaka pafupifupi palimodzi ndikuonjezerani mafuta a mandimu. Sakanizani kamodzi kokha mpaka mutagwirizanitsa. Gawolo ku 4 mbale ndi pamwamba ndi zojambula zokha.