Pamene achinyamata ali ndi njala, amafuna chakudya mofulumira. Iwo ali okalamba mokwanira kuti apange chinachake paokha kapena athamangire ku sitolo kwa chinachake chimene chingakhale chochepa kuposa chopatsa thanzi, kotero konzekerani achinyamata anu omwe ali ndi njala ndi kusungira pa zokometsera izi:
Mphesa Zowonongeka
Gulani mapaundi a mphesa zopanda kanthu ndikuwang'amba iwo ku mpesa. Sambani ndi kuika mphesa zochepa m'matumba angapo a sungwe.
Ikani zikwama mufiriji. Mphesa ikakhala yozizira, imayambitsa popsicle ngati kapangidwe kake ndikukoma kukoma kokoma popanda shuga wina uliwonse.
Zipatso Zatsopano
Izi ndi zophweka, ingozani botolo lalikulu ndi zipatso ndikuzisunga pa khitchini yanu. Zosankha zabwino zimaphatikizapo maapulo, nthochi, mapeyala, mapichesi, ndi malalanje.
Mbewu Zatsopano ndi Zopera
Achinyamata amakonda chips ndi kuviika, koma safuna mafuta owonjezera ndi sodium. Bwezerani ma chips ndi masamba obiriwira. Yesani karoti kagawo kapena magawo, broccoli, kolifulawa, nyemba zobiriwira zobiriwira, nandolo zowonjezera kapena udzu winawake. Dulani iwo patsogolo ndi kuwasunga m'firiji. Kutumikira ndiwo zamasamba ndi veggie, Chip, kapena nacho tchizi. Saladi kuvala kumagwiranso ntchito. Mwachiwonekere, ma dizi ena ndi abwino kuposa ena, koma cholinga chake ndi kuphunzitsa achinyamata kuti adye ndiwo zamasamba.
Mkate Wonse wa Nkhumba ndi Bulu wa Peanut
Gwiritsani ntchito mikate yoyera ku mkate wofiira 100 peresenti ya mkate wa tirigu, ndipo sandwich iliyonse imakhala yabwino kwa inu nthawi yomweyo.
Peanut bata amaphatikiza mapuloteni, mchere, ndi mafuta abwino. Yesani mitundu ina ya mafuta monga mafuta a soya, mafuta a amondi , kapena batala.
Zipatso Zifalikire M'malo mwa Odzola
Ngati mwana wanu ali ndi zilakolako za shuga, abweretse kunyumba kwa 100 peresenti ya zipatso m'malo mwa kupanikizana kapena odzola omwe amapangidwa ndi shuga wambiri kapena mazira a chimanga a fructose .
Kapena bwino, perekani zipatso zatsopano monga maapulo, mapeyala, ndi malalanje.
Lite Popcorn
Ndi chiyani chomwe chingakhale chophweka kusiyana ndi kuthamangira thumba la chimanga mu microwave? Mapunikoni ali ndi mitsempha yambiri, motero amapanga zakudya zokometsetsa bwino nthawi yaitali kuti musayime mu mafuta kapena margarine. Mukhoza kusankha mankhwala omwe ali ochepa mu mafuta omwe amapangidwa ndi mchere pang'ono kapena kugula microwave popcorn popper. Mulole mwana wanu ayese ndi zosiyana zosiyana zomwe zimawonjezera kukoma ndi zest popanda makilogalamu owonjezera.
Tirigu Wonse Pretzels
Zonsezi zimayambitsa zakudya za mwana wanu. Zida zazitsulo ndizofunikira kuti thupi likhale ndi thanzi labwino, ndipo achinyamata ambiri (ndi akuluakulu) samapeza zokwanira. Nthawi zonse pretzels imapangidwa kuchokera ku ufa wochuluka wambiri womwe umachotsedwa. Sankhani maperesenti 100 a tirigu omwe amawathandiza kuti asungidwe bwino.
Pangani Njira Yanu Yosakaniza
Kodi mtsikana wanu amakonda kugwira galala ya granola kuti ayambe mwamsanga? Mizere ya granola imamveka ngati ikuyenera kukhala yabwino kwa inu, koma nthawi zambiri imakhala ndi mafuta osayenera, shuga, ndi zina zotsala. Mukhoza kupanga njira yowonjezera yowonjezereka mwa kupanga njira yanu kusanganikirana. Sakanizani chikho chimodzi mwa magawo awiri osiyana-siyana a tirigu wambewu, monga tirigu wonse wa Cheerio ndi Shredded Wheat.
Onjezerani chikho chimodzi cha mtedza wosakaniza ndi theka lakayi la zoumba kapena zipatso zina zouma. Mukhoza kuwonjezera chikho cha hafu ya chokoleti. Ikani pamwamba pake ndi mbewu zina zabuluu, malo a dzungu kapena mtedza wa soya.
Mapuloteni odzola
Mofanana ndi granola, mapuloteni okonzedwa malonda akhoza kukhala otetezeka kwambiri mu shuga ndi ma calories. Pangani mapuloteni okonzeka kuti muthe kuyendetsa zakudyazo.
Smoothies
Zipatso za smoothies zili bwino kwa mwana wanu kuposa mkaka wa milkshakes kapena malts. Gwiritsani ntchito nthochi zowonongeka monga maziko a smoothies. Pamene nthochi zanu zimakhala zochepa kwambiri kuti zisamalire, muzizidula mu inchi imodzi ndikuzisunga mufiriji.
Kuti mupange smoothie, tangolani zitsamba zinayi kapena zisanu za nthochi zowonongeka kuti zikhale zapamwamba kwambiri ndi mkaka wa mkaka wochepa, mafuta ochepa a strawberries kapena blueberries ndi supuni ya supuni ya votala. Onetsetsani mpaka kulala ndi kutsanulira mu galasi lalitali.
Hummus ndi Pita kapena Crackers
Khalani ndi dzanja labwino kuti mutumikire ndi mkate wambiri wa tirigu wa pita, zoperekera zonse za tirigu kapena mkate. Hummus amapangidwa ndi nkhuku (kapena nyemba za garbanzo), zomwe zimapangitsa kukhala pulogalamu yowopsya ya mapuloteni ndi mafuta abwino.
Yogurt Parfait
Mtedza wotsekemera ndi wabwino kwa achinyamata anu ngati sakupeza calcium yokwanira, koma kukoma kungakhale kosangalatsa. Spruce up yogurt ndi zipatso, sliced ​​yamapichesi, ndi zokolola zobiriwira flakes, mtedza kapena mbewu. Mtedza wobiriwira ukhoza kugwiritsidwanso ntchito kupanga mavitamini abwino, otsika kwambiri.
Zakudya Zabwino
Achinyamata amakonda zakumwa ndi shuga wochuluka komanso caffeine, monga ma sodas, zakumwa za khofi, ndi zakumwa zakumwa . Matendawa ndikuti zakumwa zakumwa zikhoza kukhala zoipa kwa ana, makamaka patsikulo chifukwa caffeine ikhoza kugona usiku, ndipo shuga yowonjezera imakhala yowonjezera. Onetsetsani kuti mumamwa mowa wathanzi, monga mabotolo a masamba 100 peresenti a zipatso ndi masamba a mavitamini, mkaka wotsika kwambiri, madzi owala komanso madzi ozizira.
Kuchotsa Zoipa
Zingakhale zosakwanira kupereka chakudya chokwanira. Mungafunike kuchotsa zakudya zina zopanda zakudya, koma zimadalira zomwe mwana wanu amadya. Mnyamata wina akhoza kunyalanyaza mosavuta kabati ya ayisikilimu mufiriji pamene wina sangathe kulimbana ndi chiyeso choti adye zonsezi. Ngati muli ndi mwana (kapena wamkulu kapena mwana) mnyumba mwanu amene ali ndi nthawi yovuta kutsutsa zakudya zamakono, sungani zakudya zotere m'nyumba.
Kudula zakudya zopanda zakudya sikukutanthauza kuti muyenera kusiya zakudya zamtundu wanu zosangalatsa. Mwana aliyense amayenera kuthandizidwa nthawi ndi nthawi. Yesetsani kuti musawalole kuti achoke. ndi kuwasunga iwo kunja kwa nyumba. Mukasankha kuti mankhwala a ayisikilimu azisamalira bwino, gwiritsani ntchito shopu ya ayisikilimu. Musagule matumba a maswiti pa grocery kapena kusungira sitolo, koma nthawi zina mubweretse kunyumba pakhomo limodzi lamodzi kwa aliyense m'banja. Lingaliro lomwelo limagwiranso ntchito pa kudya mikate, ma cookies, mapepala a mafuta ndi zoperekera: Zimayenera kuonedwa kuti ndizochita, osati chakudya chamtundu uliwonse.