Kodi chakudya chamtengo wapatali kapena chopatsa thanzi? Ndi uti mwa awa omwe amatenga keke mu galimoto yanu yogula? Nkhondoyi ndi yeniyeni kuti makolo ayesere kugwedeza nsapato tsiku ndi tsiku ndi kupeza chakudya chamadzulo ndi chakudya chokamwa m'ma bokosi a masikati komanso pa chakudya chamadzulo. Dziwani kuti sitolo yomwe idagula zakudya zingakhale zopambana zazikulu zowonjezera komanso nthawi yayikulu yopulumutsa.
Malangizo Ogula
Kupita ku golosale ndi ana anu mukhoza kuyesa kuleza mtima kwanu ndi kukokera pa zingwe zanu.
Mmalo moyendetsa mipiringidzo kumalo omenyera nkhondo, athandize anawo kuchita nawo ntchitoyi. Choyamba, nthawi zonse tsatirani malamulo a golidi-onetsetsani kuti palibe yemwe ali ndi njala pamene mukukankhira galimotoyo pamsika. Khalani okonzeka kugula mimba yonse ndipo musanapite ku sitolo, pangani ndondomeko. Aloleni ana awathandize kulemba mndandanda wa masitolo ndikuwatsutsa kuti asankhe chakudya chatsopano mlungu uliwonse. Kuwalola ana kuti akhale ndi zina zoterezi kumathandiza kuchepetsa chidwi chawo pa kugula, kudya chakudya, ndi kudya.
Ngati mukulimbana ndi kuphunzitsa ana anu za ubwino wa thanzi limene amasankha, simuli nokha. Makolo ali ndi zolinga zabwino poyesera kuti ana awo azisankha zakudya zowonjezera, koma nthawi zina mauthengawa amapezeka ngati ntchito ina yomwe amalembera kuti athetsere. M'malo molimbikitsa kuti chakudya chili ndi thanzi, khalani ndi makhalidwe ena monga kukoma, mtundu, ndi zina zabwino.
Gwiritsani ntchito zakudyazo pazochitika zina kapena pulogalamu ya mlungu ndi mlungu "kodi izi sizitengera katate?"
Zipatso + Veggies
Kugula zipatso ndi ziweto m'nthawi yake ndi njira yabwino yokondweretsera zakudya pamsinkhu watsopano komanso kumalimbikitsa banja lanu kuti lisinthe mwezi ndi mwezi. Limbikitsani ana kuti afufuze dipatimenti yosungira katundu ndikuyesa zinthu zatsopano.
Pamene nyengo ikugwirana, tambani sitolo palimodzi ndikupita ku msika wa alimi.
Melissa Halas-Liang, MA, RD, CDE ya SuperKidsNutrition.com amafikira mtundu umodzi wa malalanje. "Ndine wamkulu fan of Cuties! Iwo amabwera mu phukusi lawo lomwe, akhoza kukwaniritsa mu thumba langa komanso kuphatikizapo kukhala otchuka ndi ana, amathandizira zokhutiritsa dzino langa. "
Kutsutsana kumakhalabe kusankha kotchuka pa zamagulu. Gwiritsani ntchito mapepala a avocado ndi ana anu ndikupatseni njira zosangalatsa zowonjezera mapeyala ku mbale zawo. Pitirizani kusonkhanitsa zidutswa za tokolosi yambewu ndi avocado ndi kudula nyemba zamasamba, kuwonjezera magawo angapo kwa chinanazi smoothie, ndipo musanyoze mphamvu yowonjezera ya zakudya ya mbale yaikulu ya guacamole pakati pa chakudya chamadzulo.
Kid Friendly Tip: Sungani zitsulo zadula zipatso ndi veggies kutsogolo ndi mkatikati mwa furiji, ana amawafikira kwambiri ngati ali chinthu choyamba chomwe akuwona.
Mbewu Zonse
Kuchokera pa mikate yopita kumalo osakaniza cham'mawa , zosankha zabwino zimakhalapo, koma zimakhala zovuta kuzipeza. Kuti mugule mbewu zochepetsedwa zochepa ndi zowonjezera zowonjezera ndi zina zowonjezera, werengani malemba osakaniza mosamalitsa. Gulani chakudya chambewu chokwanira ngati mafuta odulidwa, mpunga wofiira ndi mapulogalamu (inde, popcorn amafunika kumalo anu operekera mbewu zonse).
Sankhani matembenuzidwe a zakudyazi zomwe sizodzikongoletsera ndi unsalted ndikuonjezerani zokoma zanu kuti muthe kuyendetsa masitepe. Gwiritsani ntchito mikate yonse ya tirigu kuchokera ku bakery ndi malo osungirako m'firiji kuti mutenge mtunda wambiri.
Kid Friendly Tip: Pangani mapiritsi mu microwave. Ikani chikho chakumapeto kwa makoko a popcorn mu thumba lakuda la mapepala ndipo muziphimba pamwamba kuti mutseke. Ikani chikwama mu microwave ndi kuphika pa mphamvu yapamwamba kwa pafupi 2 mpaka 2 1/2 mphindi. Thirani mazenera oponyedwa mu mbale yaikulu ndi pamwamba ndi mafuta odzola ndi mchere wamchere, shuga wa sinamoni kapena mchere wonyekemera .
Pitani Pulogalamu
Zakudya zamapuloteni apamwamba ndizofunika kwambiri pa zakudya ndi zakudya zopatsa thanzi kuti tiziteteza kuti matupi ang'onoang'ono asamangidwe kwa nthawi yaitali. M'malo mwazigawo zambiri pa chakudya chimodzi kapena ziwiri, njira yabwino kwambiri yodyera mapuloteni ndi ochepa kwambiri tsiku lonse pa zakudya ndi zopanda chakudya.
Gwiritsani ntchito zomwe mungachite monga gawo la mozzarella tchizi timene timakulungidwa ndipo tiri ndi magalamu 8 a mapuloteni pa chidutswa chilichonse, chomwe ndi mlingo wokwanira wa bokosi lililonse.
Ngati muli pafunafuna nugget yabwino, onani mndandanda wa Applegate wa zopatsa nkhuku. Zimapangidwa popanda kugwiritsa ntchito mankhwala opha tizilombo ndipo zimapezeka m'mitundu yaumwini komanso ya gluten.
Kuwonjezera pa mafuta abwino, mavitamini a nut amakhala ndi mapuloteni ambiri kuposa anthu ambiri amaganiza. Mlingo wa supuni ziwiri womwe umagwiritsidwa ntchito wa mandimu kapena mafuta a amondi uli ndi magalamu 7 a mapuloteni.
Mazira owopsa ophika amapanganso chakudya chophweka chophweka ndi manja. Ngati mufunsapo Toby Amidor, MS, RD amene akugulitsa kwambiri cookbook author ndi Eggland Best chakudya chothandizira. "Nthawi zonse ndimaonetsetsa kuti ndikunyamula Mazira a Eggland Ovuta Kwambiri Ophika Pakati pa bokosi la mwana wanga wamkazi." Mazira abwino kwambiri a Eggland ndi mazira okha omwe amapereka vitamini D kuposa mazira wamba, omwe amathandiza mafupa amphamvu, ndipo amapereka zoposa mavitamini B12 owirikiza mazira, omwe amathandiza kuti magetsi asamalire tsiku lonse. "
Kid Friendly Tip: Pangani mapaketi a almond mafuta monga Justin ali pamanja kuti akhale ndi mafuta abwino.
Kulera Bar
Zowonadi, makolo ambiri amafuna kupanga mabotolo a granola omwe amadzipangidwira nawo ana onse a m'deralo koma tiyeni tiwonekere, sizochitika pakati pa mayeso, masewera a mpira, ndi zovina. Pali zowonjezera zowonjezera zowonjezera zokhala ndi masisitoma koma zomvetsa chisoni, zambiri ndi masamba ophimba. Pewani mipiringidzo yodzaza ndi mapuloteni ndi kuyang'ana mipiringidzo ndi mndandanda wafupipafupi komanso shuga wambiri. Mabotolo a LARA amapangidwa kuchokera ku mndandanda wosavuta kwambiri wa zosakaniza ndi zowonetsera zatsopano nthawi zonse popita kuti athandize anawo kukhala ndi chidwi. Ngati zakudya zapakhomo zimakonda kwambiri m'nyumba mwanu, yesani kuluma.
Kid Friendly Tip: Mukamangokhalira kusokoneza maganizo, pangani magulu akuluakulu a mipiringidzo ndi sitolo mufiriji.