Mapuloteni akhoza kupereka chakudya mwamsanga komanso chabwino koma nthawi zambiri makolo amakhala ndi mafunso. Kodi mapuloteni awa ndi abwino kwa ana? Ndi malonda ochuluka kunja uko, kodi pali chinthu chonga kusankha bwino? Kodi ndi nthawi iti yabwino yoti mwana adye zakudya zamapuloteni?
Puloteni yapamwamba imakhala yochuluka kwambiri kuposa galala ya granola, chifukwa imakhala ndi mavitamini apamwamba komanso, mapuloteni.
Izi zimawoneka ngati chinthu chabwino, koma mipiringidzoyi ingakhalenso yodzaza ndi mafuta osapatsa komanso shuga wowonjezera, kotero kuwerenga kwalo ndiloyenera. Pezani nthawi yabwino kuti mukwaniritse mapuloteni a mapuloteni komanso zomwe mukufuna kuyang'ana pamene mukugula imodzi.
Mapuloteni kwa Ana: Kodi Ndi Nthawi Yanji?
Kudya mapuloteni ndi nthawi yeniyeni. Popeza thupi silikusunga mapuloteni, ndikofunikira kuti tigawe chakudya tsiku lonse. Zomwe thupi limapempha kuti zikhale ndi mapuloteni zimasintha nthawi zambiri zimakhala zomveka kudya pang'ono pokhapokha tsiku limapita m'malo mwa chakudya chachikulu. Ana ali ndi mapuloteni apamwamba kusiyana ndi akulu, koma monga akulu, pali chinthu chochuluka kwambiri. Kafukufuku wofalitsidwa mu 2017 adanena kuti pakhoza kukhala mgwirizano pakati pa kudya kwa mapuloteni ndi kunenepa kwambiri. Ngakhale kufufuza kwina kuli kofunika cholinga chiyenera kukwaniritsa zosowa, osati kuziposa izo.
Pofuna kuthandizira kukula, ana amafunika kudya chakudya chokwanira tsiku lililonse.
Mnyamata kapena mtsikana wa zaka 10 amafunikira mapuloteni 0,95 pa kilogalamu ya thupi, choncho mwana wa mapaundi 80 amafunika pafupifupi magalamu 35 patsiku. Izi zikutanthauza kuti 5 mpaka 10 magalamu pa chakudya ndi zopsereza tsiku lonse akhoza kuthetsa mosavuta zowonjezera mapuloteni.
Mapuloteni akhoza kudzaza, kotero kufika kwa wina ndibwino kwambiri kusungidwa pambuyo pochita masewera olimbitsa thupi kapena chakudya chokwanira pamene chakudya chiri kutali kwambiri.
Kuwombera imodzi mphindi 30 musanadye chakudya kumakhala kuti mutha kusokoneza chilakolako cha wamng'ono.
Zimene Muyenera Kuziyang'ana
Pamene mu sitolo, yang'anani mapuloteni omwe ali ndi zophweka ndi zosaoneka. Ngati n'kotheka, fufuzani mankhwala omwe amagwiritsira ntchito zakudya zopatsa thanzi m'malo mwa shuga woyengedwa komanso mapuloteni othandizira.
Onetsetsani mafuta osakanizidwa a hydrogenated (aka mafuta odzola), ndipo kumbukirani kuti mipiringidzoyi sayenera kuswa kalori yamakono a calories potumikira. Fufuzani mndandanda wa zosakaniza zowonjezereka monga madzi a chimanga, shuga, shuga wa nzimbe ndi madzi a mandt. Sankhani bar yomwe mitundu iyi ya sweeteners ikusowa kapena yotsikira pansi pa mndandanda. Zotsatirazi ndi zitsanzo za mapuloteni othandizira ana:
- RX Bars: Free of sugar added, mkaka, gluten, ndi soya, mipiringidzoyi ili ndi mndandanda wazowonjezera. Iwo ali ndi magalamu asanu ndi awiri a mapuloteni ochokera ku azungu azungu ndipo mwachibadwa amakhala okoma ndi masiku. Zakudya zopatsa mafuta zimaphatikizansopo Apple Cinnamon Raisin ndi Chocolate Chip.
- Zomba Z Bar: Mipiringidzoyi imapangidwanso ndi zinthu zopangidwa ndi organic. Ngakhale kuti pali mndandanda wowonjezereka wa zakudya, ndizokoma ndipo zimagawidwa bwino ndi makilogalamu 130 ndi magalamu asanu a mapuloteni pa bar. Ophikawa amaphatikizapo Chocolate Mint ndi Peanut Butter Chocolate Chip.
- Mafuta a Zing: Zipatazi sizinapangidwe mwachindunji kwa ana, koma zimapangidwa ndi zowonongeka komanso zimakhala ndi zosavuta zosiyanasiyana (Kokonati Cashew Crisp-inde chonde!). Popeza zokopa zambiri zili ndi makilogalamu 200 ndi ma gramu 10 a mapuloteni, mukhoza kumva bwino za kugawana imodzi ya mipiringidzo ndi mwana wanu kapena kugula bokosi la mizati ya mini.
Mapuloteni a DIY DIY
Ndi zochepa zochepa zomwe zimagwiritsidwa ntchito, mungathe kukwapula mitsuko yokhala ndi mavitamini asanu ndi limodzi. Zotsatira zotsatilazi zowonjezera mtedza wa batala, zokometsera zachilengedwe, mtedza wosakanizika ndi zipatso zouma zimakhala zokondweretsa pafupifupi mwana aliyense.
Pali njira zingapo zomwe zingapangidwire zokhazokhazo. Sakanizani kachilombo ka tirigu ndi 1/4 chikho chobiriwira mpunga wa mpunga kuti mipiringidzo ikhale yopanda thola; Onetsetsani kuti mumagwiritsa ntchito mafuta osakaniza komanso oleta ovomerezeka. Kuti mukhale ndi zakudya zokhala ndi mtedza, tengani mtedza wa mafuta ndi mafuta a mpendadzuwa ndikuchotsani ma amondi.
Mafuta Ophika Madzi Okhuta
Amapanga mipiringidzo 14
- 1/2 chikho uchi
- 1/2 chikho cha almond batala kapena kapu
- Supuni 2 mapulo manyuchi
- Supuni 1 ya mafuta a canola
- 1/4 chikho kuwala bulauni shuga
- 1/4 supuni ya sinamoni
- 2 makapu atakulungidwa oats
- 2 makapu opukutira bulauni mpunga
- 1/4 chikho chopangira tizilombo toyambitsa tirigu
- 1/2 chikho chodulidwa ma amondi
- 1 chikho chodulidwa zipatso zouma (mfundo: nkhuyu, apricots, yamatcheri, blueberries)
- 1/2 supuni ya supuni mchere wosakaniza
- Dya mbale yophikira 9x13-inch ndi kuphika kutsitsi ndikuyika pambali.
- Mu yaing'ono saucepan kuphatikiza uchi, nati mafuta, mapulo manyuchi, mafuta a canola, shuga wofiirira, ndi sinamoni. Onetsetsani ndi kuphika pazithunzithunzi kutentha mpaka kusakaniza kungoyamba kuphulika, pafupi ndi 3 mpaka 5 mphindi.
- Mu mbale yaikulu, kuphatikizapo oats, mpunga wa tirigu, nyongolosi ya tirigu, amondi, zipatso zouma, ndi mchere.
- Thirani mafuta osakaniza ndi mafuta osakaniza ndi oatmeal osakaniza ndi kusonkhezera mokoma ndi spatula mpaka palimodzi.
- Tumizani kuphika mbale, kuphimba ndi pepala lolembapo ndi kukanikiza kudya.
- Lolani kuti muzizizira bwinobwino mufiriji musanadule m'mabwalo kapena mipiringidzo.
> Chitsime:
> Beyerlein, A., Uusitalo, UM, Virtanen, S. M, et al. (2017), Kuwonjezeka kwa mphamvu ndi mapuloteni kumakhudzana ndi chiopsezo chowonjezera thanzi pa zaka 5.5 zaka: Zotsatira kuchokera ku phunziro la TEDDY. Kunenepa kwambiri. onetsani: 10.1002 / oby.21897