25 Zakudya Zakudya Zam'mawa Zabwino kwa Ana

Zamkati

• Chakudya cham'mawa chama dzira
• 1. Ma muffin a mazira ndi masamba
• 2. Mazira mdzenje
• 3. Frittata wa Ham-ndi-tchizi
• 4. Tacos dzira losweka
• 5. Berry kadzutsa strata
• 6. Mazira ophika kwambiri
• Zosankha zabwino zambewu zonse
• 7. Oats usiku
• 8. Oatmeal wophika
• 9. Phala lankhumba ndi manyuchi
• 10. Makapu a mabulosi abulu
• 11. Phala la dzungu-quinoa
• 12. Mtedza-batala-nthochi makeke kadzutsa
• 13. Zikondamoyo za chokoleti
• 14. Chotupitsa cha ricotta chotupitsa
• Zosankha zakumwa zam'mawa
• 15. Chokoleti-chiponde-batala-nthochi smoothie
• 16. Strawberry-almond-batala smoothie
• 17. Zipatso za Unicorn zipatso ndi amadyera
• 18. Orange creamsicle smoothie
• 19. Greek-yogurt smoothie mbale
• Zipatso ndi ndiwo zamasamba pa kadzutsa
• 20. Kadzutsa nthochi kadzutsa
• 21. Maapulo ophika
• 22. Parfaits ya yogurt
• 23. Zomera zamasamba tofu
• 24. Mafuta oatmeal ndi masamba ndi tchizi
• 25. Chotupitsa-nkhaka-phwetekere chotupitsa
• Mfundo yofunika
• Kudya Chakudya: Chakudya Cham'mawa Tsiku Lililonse

Ndikofunika kuti ana azidya chakudya cham'mawa chathanzi kuti azithiranso matupi awo tulo tofa nato, popeza ubongo ndi matupi awo zikadali kukula ().

Komabe, 20-30% ya ana ndi achinyamata amakonda kusadya chakudya ichi ().

Chakudya cham'mawa chokwanira chingakhale chofulumira komanso chosavuta kwa inu kapena mwana wanu kupanga. Zakudya zam'mawa zimatha kupangidwiratu nthawi isanakwane, ndipo zina ndizotheka kudya mukamapita.

Nazi zosankha 25 zosavuta komanso zopatsa thanzi kwa ana.

Chakudya cham'mawa chama dzira

Mazira ndi chakudya cham'mawa cham'mawa, chifukwa ndiosavuta kukonzekera, chosunthika, komanso chodzaza ndi mapuloteni apamwamba komanso zakudya zina ().

Mapuloteni m'mazira ndiofunikira makamaka pakukula kwa ana chifukwa amathandiza kupanga minofu ndi minofu ().

Komanso, poyerekeza ndi chimanga, mazira amatha kupangitsa ana kumverera m'mawa wonse ().

Kuphatikiza apo, mazira a dzira ndi gwero la ma antioxidants monga lutein ndi zeaxanthin, omwe amapindulitsa thanzi ndi maso ().

Kafukufuku wina wazaka za 8 ndi 9 wazaka zakubadwa adapeza kuti omwe amadya zakudya zamtundu wa lutein amakhala ndi ma lutein ambiri m'maso mwawo. Izi zidalumikizidwa ndikuchita bwino kwamaphunziro, kuphatikiza zambiri pamasamu ndi chilankhulo ().

Nazi njira zina zoperekera mazira pachakudya cham'mawa.

1. Ma muffin a mazira ndi masamba

Ma muffin awa ndi njira yabwino yolowerera masamba ena owonjezera. Kuphatikizanso, ndizotheka komanso zosavuta kupanga pasadakhale.

Kuti muwapange, sakanizani mazira, mchere, ndi tsabola mu mbale ndikuwonjezera masamba odulidwa omwe mungasankhe.

Gawani chisakanizocho mofanana m'mafuta a muffin ndi kuphika pa 400 ° F (200 ° C) kwa mphindi 12-15 kapena mpaka mutamaliza.

2. Mazira mdzenje

Pogwiritsa ntchito kochekera kozungulira, dulani dzenje pakati pa kagawo ka mkate wambewu wonse ndikuyiyika poto wowotcha ndi maolivi kapena batala wosungunuka.

Gwirani dzira mu dzenje ndikuphika pa stovetop mpaka mutamaliza.

3. Frittata wa Ham-ndi-tchizi

Frittatas ndiosavuta ma omelets. Ingomenyani mazira 1-2 pamunthu aliyense ndi mchere ndi tsabola ndikutsanulira mu poto wosakhazikika.

Fukani ndi nyama yodulidwa ndi mtundu uliwonse wa tchizi wosalala, kenako muphike pa sing'anga-kutentha kwambiri mpaka mazira atakhazikika.

Palibe kujambula kofunikira. Dulani frittata mu wedges ndikutumikira.

4. Tacos dzira losweka

Pazosangalatsa komanso zotheka kunyamula ma tacos, mazira 1-2 mazira pa mwana aliyense ndipo amatumizira timitengo tambewu tambiri.

Ngati mukufuna, pamwamba ndi tchizi ndi nyemba zakuda zowonjezera mapuloteni ndi salsa wa veggies ndi kukoma.

5. Berry kadzutsa strata

Stratas ndi njira yabwino yopangira zisoti zaku France.

Kuti mupange imodzi, lembani mbale yophika ndi magawo asanu ndi limodzi kapena zidutswa za mkate wambewu. Fukani zipatso zatsopano pa mkate.

Menya mazira 6, 1/2 chikho (120 ml) mkaka, ndi supuni 1 (5 ml) ya vanila. Mwakusankha, mutha kuwonjezera supuni imodzi (15 ml) yamazira a mapulo.

Thirani dzira losakaniza pa mkate ndi zipatso, kuphimba, ndi firiji usiku wonse. M'mawa, kuphika strata pa 350 ° F (177 ° C) kwa mphindi pafupifupi 30 kapena mpaka itadzitukumula ndi golide.

6. Mazira ophika kwambiri

Kuti mupange mazira a dzira, dulani karoti kapena phesi la udzu winawake mu theka lalitali kenako mulitali masentimita 10. Kenako, peher 1-2 mazira ophika kwambiri pamunthu aliyense. Sungani mosamala karoti kapena timitengo ta udzu winawake m'munsi mwa mazira.

Fukani ndi mchere ndi tsabola kapena onjezani chidole cha mpiru ngati mukufuna.

Zosankha zabwino zambewu zonse

Njere zonse, zomwe zimakhala ndi magawo atatu a njere - nyongolosi, chinangwa, ndi endosperm - zosakhazikika, zimaphatikizapo mpunga wabulauni, tirigu wathunthu, oats, quinoa, manyuchi, ndi mapira. Amakhala athanzi kuposa mbewu zoyengedwa chifukwa amakhala ndi michere yambiri, mapuloteni, mavitamini, ndi mchere ().

Zowonadi, ana atha kupindula ndi kudya zochulukirapo.

Pakafukufuku wa miyezi 9 mwa ana azaka za 9-11 zolemera mopitilira muyeso, iwo omwe adadya magawo atatu azakudya zambewu tsiku lililonse anali ndi index yocheperako yamthupi (BMI), chiuno cha chiuno, ndi kuchuluka kwamafuta amthupi, poyerekeza ndi omwe amadya chakudya chawo chokhazikika ().

Zakudya zambiri zam'mawa zonse zimatha kukonzedwa pasadakhale. Nazi njira zina zokoma.

7. Oats usiku

Oats usiku ndiosavuta kupanga mumitsuko ya Mason usiku watha, ndipo mwana wanu amatha kusintha mbale iyi ndimakonda omwe amakonda.

Sakanizani 1/4 chikho (26 magalamu) a oats wokutidwa ndi 1/2 chikho (120 ml) cha mkaka wamtundu uliwonse mumtsuko wawung'ono wa Mason. Pamwamba ndi mtedza, kokonati wonyezimira, mbewu za chia, ndi zipatso zouma kapena zatsopano.

M'malo mophika, siyani mtsuko mu furiji ndikulola oats kufewetsa usiku wonse.

8. Oatmeal wophika

Mukaphika kadzutsa kabwino ka mbewu ndi zipatso zonse, mutha kuzidya sabata yonseyi.

Mu mbale, sakanizani:

• Makapu awiri (208 magalamu) a oats wokutidwa
• Makapu atatu (700 ml) amtundu uliwonse wamkaka
• Mazira awiri omenyedwa
• Supuni 2 (10 ml) ya vanila
• shuga wofiirira kuti alawe
• zipatso zilizonse zatsopano kapena zachisanu

Thirani chisakanizo mu mbale yophika mafuta ndikuphika pa 350 ° F (180 ° C) kwa mphindi pafupifupi 45 kapena mpaka oatmeal itayikidwa.

9. Phala lankhumba ndi manyuchi

Manyuchi ndi tirigu wopanda gluteni wopanda utoto, wonyezimira.

Sakanizani manyuchi ophika ndi mtundu uliwonse wa mkaka ndipo pamwamba pake ndi mapeyala okhwima, odulidwa - kapena zipatso zilizonse za nyengo.

10. Makapu a mabulosi abulu

Mitundu yamabuluu yamtchire imadzaza ndi ma antioxidants ndipo imawonjezera chakudya chanu cham'mawa.

Mumakina otetezedwa ndi microwave, sakanizani:

• 1/4 chikho (30 magalamu) wa ufa
• Supuni 1 (12.5 magalamu) a shuga wofiirira
• 1/4 supuni ya tiyi (5 magalamu) wa ufa wophika
• mchere wambiri ndi sinamoni
• Supuni 1 (5 ml) ya maolivi
• Supuni 2 (30 ml) mkaka
• pang'ono pokha mabulosi abulu achisanu

Mayikirowevu pamwamba masekondi 80-90.

11. Phala la dzungu-quinoa

Quinoa ndi tirigu wopanda mchere wophika mwachangu, ndipo phala ladzutsa limanyamula nkhonya ya vitamini A kuchokera m'maungu amzitini.

Wiritsani gawo limodzi la quinoa ndi magawo awiri amkaka wamtundu uliwonse, kenako muchepetse kutentha mpaka pakati ndikusiya upike kwa mphindi 10.

Onetsetsani dzungu lamzitini, sinamoni, ndi uzitsine wa nutmeg ndikusiya kutentha pang'ono kwa mphindi zisanu. Musanatumikire, ikani pamwamba ndi mtedza wodulidwa, shuga wofiirira, kapena kokonati wonyezimira.

12. Mtedza-batala-nthochi makeke kadzutsa

Ma cookie am'mawa ndi ma muffin opangidwa ngati makeke omwe amanyamula mbewu zonse momwe mumakhalira.

Kuti muzipange, mungafune:

• 1 chikho (104 magalamu) a oats mwachangu
• 3/4 chikho (90 magalamu) wa ufa wa tirigu wathunthu
• mchere wambiri
• Supuni 1 (5 ml) yotulutsa vanila
• 1/2 chikho (115 magalamu) a nthochi yosenda bwino kwambiri
• 1/4 chikho (59 ml) ya madzi a mapulo
• 1/4 chikho (59 ml) mkaka
• Supuni 2 (32 magalamu) a batala wosalala

Sakanizani zosakaniza, preheat uvuni ku 325 ° F (165 ° C), ndipo ikani pepala lophika ndi pepala.

Ikani batter m'makeke pafupifupi 12-15, kuwaphwanyaphwanya pang'ono ndi spatula, kenako kuphika kwa mphindi 10-15 kapena mpaka mutakhazikika ndi golide. Kuziziranso pamalo ozizira musanatumikire kapena kusungira mu chidebe chotsitsimula.

13. Zikondamoyo za chokoleti

Pangani zikondamoyo zomwe mumazikonda kukhala zokhutiritsa powonjezera kuchuluka kwa mapuloteni a chokoleti kuti amenye. Onjezerani mkaka wochuluka ngati batter ndi wandiweyani.

Muthanso kuwonjezera mapuloteni a zikondamoyo powonjezera yogurt wachi Greek, mazira, mbewu za fulakesi, mbewu za dzungu, kapena nthanga za chia.

14. Chotupitsa cha ricotta chotupitsa

Chakudya chosavuta ichi chimagunda magulu angapo azakudya nthawi imodzi. Bzalani chotupitsa cha tirigu wonse ndi tchizi cha ricotta ndikuchiyika pamwamba ndi tizidutswa ta sitiroberi.

Zosankha zakumwa zam'mawa

Chakudya cham'mawa cham'mawa ndi njira yosavuta yonyamulira chakudya chonse chakumwa. Ndi njira yabwino yowonjezeranso zipatso ndi ndiwo zamasamba pazakudya za mwana wanu.

Pakafukufuku muunyamata, kuyambitsa ma smoothies azipatso ngati chakudya cham'mawa kusukulu kudakulitsa kuchuluka kwa ophunzira omwe adadya zipatso zonse kuyambira 4.3% mpaka 45.1% ().

Komabe, kafukufuku wina akuwonetsa kuti kumwa - m'malo modya - zipatso ndi ndiwo zamasamba zitha kulimbikitsa kunenepa. Chifukwa chake, ndibwino kuti muwone kukula kwamagawo ().

Kuti mukhale ndi chakudya cham'mawa chodyera bwino, gwiritsani ntchito zipatso zazing'ono zopanda zipatso kapena mazira. Onjezerani masamba obiriwira obiriwira, supuni ya batala wa mafuta amtundu wathanzi, komanso mkaka, yogurt wachi Greek, kapena nyemba zophika zofewa zomanga thupi.

Nazi zina zomwe mungamwe pakudya kadzutsa.

15. Chokoleti-chiponde-batala-nthochi smoothie

Sakanizani nthochi yachisanu, batala wa chiponde, supuni imodzi (7.5 magalamu) ya ufa wosalala wa kakao, ndi mkaka.

16. Strawberry-almond-batala smoothie

Ma strawberries osungunuka ndi abwino kwa smoothie iyi. Aphatikizeni ndi batala la amondi ndi mkaka.

17. Zipatso za Unicorn zipatso ndi amadyera

Pangani smoothie yathanzi, yosalala bwino pophatikiza kefir yolemera ma probiotic ndi zipatso zosiyanasiyana komanso amadyera.

Kuti mupeze utawaleza, sakanizani chakudya chilichonse padera ndikutsanulira mugalasi. Kokani pang'ono udzu kupyola zigawozo kuti muzizungulire pamodzi.

18. Orange creamsicle smoothie

Smoothie uyu ali ndi vitamini C wambiri wolimbikitsira chitetezo cha mthupi lanu, potaziyamu ya ma electrolyte, ndi mapuloteni othandizira minofu yanu.

Sakanizani zotsatirazi:

• theka la nthochi yachisanu
• zipatso ndi zest 1 lalanje laling'ono
• Supuni 1 (5 ml) yotulutsa vanila
• 1/2 chikho (120 ml) ya madzi a lalanje
• 1/2 chikho (150 magalamu) a vanila Greek yogurt

19. Greek-yogurt smoothie mbale

Mbale za Smoothie ndim'mawa wabwino, wotsitsimula. Thirani smoothie wochulukirapo mu mbale ndikuthira zipatso, mtedza, ndi mbewu. Yogurt yachi Greek imapanga maziko abwino.

Zipatso ndi ndiwo zamasamba pa kadzutsa

Zipatso ndi ndiwo zamasamba ndizopatsa thanzi kwambiri, koma ana ambiri - komanso achikulire - samadya zomwe zalimbikitsidwa tsiku lililonse ().

Zowonjezera zimayambira 1.5-2 makapu azamasamba ndi makapu 1-2-2 a zipatso patsiku, kutengera msinkhu wa mwana. Ngati mumagwiritsa ntchito metric, kumbukirani kuti magalamu ofanana ndi ndalamazi amasiyanasiyana (,).

Kutumiza zipatso zambiri ndi ndiwo zamasamba nthawi yakudya cham'mawa kumatha kuthandiza ana kukhazikitsa zizolowezi zabwino zodyera.

Pakafukufuku mwa ophunzira azaka za 16- ndi 17, kudya masamba ambiri kumalumikizidwa ndi kutsika kwa magazi ndi cholesterol, pomwe kudya zipatso zambiri kumalumikizidwa ndi BMI yotsika ().

Ofufuzawo akuti kupereka zipatso ndi nyama zamasamba kunyumba, ndikudya ndi ana anu, zimawathandiza kukhala ndi chizolowezi chodya izi ().

Nawa maphikidwe ochepa osavuta.

20. Kadzutsa nthochi kadzutsa

Mu mbale, pamwamba pa nthochi yosenda ndi yogurt wachi Greek, sliced ​​strawberries, granola, ndi mtedza wodulidwa kuti mugawane nthochi yathanzi.

21. Maapulo ophika

Mukatha kuyika maapulo angapo, mudzaze ndi mafuta, masupuni ochepa a oats, ndi sinamoni.

Kuphika wophika pang'onopang'ono pansi kwa maola 5 kapena mpaka ofewa komanso ofewa. Pomaliza, onjezani iwo ndi yogurt wachi Greek kuti mupeze mapuloteni owonjezera.

22. Parfaits ya yogurt

Yogulitsa mapuroteni apamwamba achi Greek yogurt ndi zipatso zatsopano komanso kuwaza granola pachakudya chosavuta komanso chosavuta chomwe chimagunda magulu angapo azakudya.

23. Zomera zamasamba tofu

Kulimbana kwa Tofu ndi njira yabwino kwa aliyense amene samadya mazira koma amafuna chakudya cham'mawa chokhala ndi mapuloteni ambiri.

Kuti mupange, sungani anyezi wothira mafuta ndikuwonjezera yosenda, tofu wolimba pambali pa zonunkhira ndi ndiwo zamasamba. Zakudya zokoma zimaphatikizapo sipinachi yosungidwa, bowa, ndi tomato, kapena tsabola wofiira wokazinga ndi tomato wouma dzuwa ndi basil watsopano.

24. Mafuta oatmeal ndi masamba ndi tchizi

Oatmeal sayenera kukhala wokoma kapena wothira zipatso. Yesani kusakaniza sipinachi - kapena masamba ena aliwonse - ndi tchizi ndi uzitsine wa mchere kuti musinthe bwino.

25. Chotupitsa-nkhaka-phwetekere chotupitsa

Pangani avocado yosenda pa chotupitsa cha tirigu wonse, kenako pamwamba ndi nkhaka zosakaniza ndi tomato kuti mukhale ndi sangweji yam'mawa yamaso yotseguka.

Mfundo yofunika

Zosankha zambiri zam'mawa zam'mawa zimatha kuthandiza ana kupeza michere yomwe amafunikira tsikulo.

Chakudya cham'mawa ndi mwayi wabwino woti mudzaze mapuloteni, zipatso, ndiwo zamasamba, ndi mbewu zonse.

Zakudya zopatsa thanzi izi zitha kukhala gawo lofunikira pakukhazikitsa zakudya zoyenera osati kwa ana anu komanso banja lanu lonse.

Kudya Chakudya: Chakudya Cham'mawa Tsiku Lililonse