28 Zakudya Zosamalidwa Bwino Zomwe Ana Anu Amakonda

Zamkati

• 1. Yogati
• 2. Popcorn
• 3. Selari ndi mafuta a chiponde ndi zoumba
• 4. Mtedza
• 5. Njira yosakaniza
• 6. Mapeyala odulidwa ndi tchizi ta ricotta
• 7. Cottage tchizi
• 8. Ufa wa phala
• 9. Chidutswa cha tchizi
• 10. Thumba la Veggie pita
• 11. Zipatso zosalala
• Berry smoothie
• 12. Mazira ophika kwambiri
• 13. Makeke a oat oat
• Banana oat makeke
• 14. Mapaketi akudya zokometsera zokolola
• 15. Turkey ndi avocado
• 16. Mafinya a mbatata ophika
• Zakudya zokoma za mbatata
• 17. Zomera
• 18. Kale tchipisi
• Kale tchipisi
• 19. Karoti timitengo ndi hummus
• 20. Mipira yamagetsi
• Mipira yamagetsi
• 21. Tsabola belu ndi guacamole
• 22. Oseweretsa tirigu wathunthu ndi batala wa nati
• 23. Chipatso
• 24. Mafuta a chiponde ndi nthochi quesadilla
• Mtedza wa kirimba ndi quesadilla wa nthochi
• 25. Azitona
• 26. Maapulo ndi chiponde
• 27. Zipatso zosungunuka popsicles
• 28. Theka la sangweji
• Mfundo yofunika

Ana akukula nthawi zambiri amakhala ndi njala pakati pa chakudya.

Komabe, zokhwasula-khwasula zambiri za ana zili zopanda thanzi kwenikweni. Nthawi zambiri amakhala odzaza ndi ufa woyengedwa, shuga wowonjezera, ndi zinthu zopangira.

Nthawi yopanda thukuta ndi mwayi wabwino kwambiri wopeza zakudya zowonjezera m'zakudya za mwana wanu.

M'malo mochita zakudya zopsereza zakumwa zambiri, mudzaze mimba ya mwana wanu ndi zakudya zonse zomwe zingakupatseni mphamvu komanso chakudya.

Nawu mndandanda wazakudya zokhwasula-khwasula zomwe zimakhala zathanzi komanso zokoma.

1. Yogati

Yogurt ndi chakudya chabwino kwa ana chifukwa ndi gwero labwino la mapuloteni ndi calcium. Calcium ndi yofunika kwambiri makamaka kwa ana omwe akupanga mafupa ().

Ma yogurts ena amakhalanso ndi mabakiteriya amoyo, omwe amapindulitsa dongosolo lakugaya chakudya (,).

Ma yogurts ambiri amagulitsidwa kwa ana amakhala ndi shuga wambiri. M'malo mwake, sankhani yogati wamafuta osakwanira, ndikutsekemera ndi zipatso kapena uchi wambiri.

Komabe, onetsetsani kuti musapereke uchi kwa ana osakwana miyezi 12, chifukwa ali pachiwopsezo chachikulu chotenga kachilombo koyambitsa matenda otchedwa botulism ().

2. Popcorn

Mutha kuwona maphukira chakudya chopanda kanthu, koma ndi njere yonse yopatsa thanzi.

Malingana ngati simukuzimira m'matumba opanda thanzi, mbuluuli zitha kukhala chakudya chopatsa thanzi kwa ana. Pangani ma popcorn anu, mudzaze ndi batala pang'ono, ndikuwaza tchizi tating'onoting'ono ta Parmesan pamwamba.

Komabe, samalani mukamapereka ana aang'ono ma popcorn, chifukwa akhoza kukhala chiopsezo.

3. Selari ndi mafuta a chiponde ndi zoumba

Selari yokhala ndi chiponde ndi zoumba, zomwe nthawi zina zimatchedwa "nyerere pa chipika," ndi njira yosangalatsa yopatsira mwana wanu kudya masamba.

Dulani phesi la udzu winawake mu zidutswa zitatu kapena zinayi, kufalitsa chiponde mkati mwa udzu winawake, ndipo konzani zoumba pang'ono pamwamba pa chiponde.

Zakudya zitatu izi kuphatikiza zimapereka ma carbs oyenera, mapuloteni, ndi mafuta.

Onetsetsani kuti mumagula batala wopanda shuga kapena mafuta a masamba.

4. Mtedza

Mtedza uli ndi mafuta ambiri athanzi, komanso ma fiber ndi ma antioxidants. Mafuta azakudya ndikofunikira pothandizira kukula kwa ana (,).

Madokotala amalimbikitsa kuti ana azisunga mtedza chifukwa chowopsa, koma umboni waposachedwa ukusonyeza kuti kuyambitsa mtedza akadali ang'ono kumachepetsa izi (, 8,).

Komabe, mtedza ukhoza kukhala wowopsa, chifukwa chake onetsetsani kuti mwana wanu amatha kuthana ndi kapangidwe kake asanapereke mtedza ngati chotupitsa.

5. Njira yosakaniza

Malingana ngati mwana wanu sagwirizana ndi mtedza, kusakaniza njira ndi chakudya chopatsa thanzi choti ana adye popita.

Mitundu yambiri yamalonda imakhala ndi maswiti a chokoleti, omwe ali ndi shuga wambiri, koma mutha kupanga nokha kunyumba.

Kuti mukhale ndi thanzi labwino, sakanizani mtedza, zipatso zouma, ndi chimanga chonse.

6. Mapeyala odulidwa ndi tchizi ta ricotta

Mapeyala ndi chakudya chokoma komanso chosavuta kuti mwana adye akamadulidwa. Mapeyala ali ndi michere yambiri komanso yopindulitsa yazomera (10, 11).

Gawani chidutswa chilichonse ndi tchizi ta ricotta kuti muwonjezere gwero lazakudya zamapuloteni ndi calcium ku chotola cha mwana wanu.

7. Cottage tchizi

Cottage tchizi ndi tchizi watsopano komanso wotsekemera yemwe ndi wofewa mokwanira kuti ngakhale makanda adye.

Ndili ndi mapuloteni ambiri komanso magwero abwino a selenium, vitamini B12, ndi calcium. Vitamini B12 ndiyofunikira pakukula koyenera komanso kukula kwaubongo mwa ana ().

Mutha kudzipereka nokha kanyumba kake, pamwamba pake ndi zipatso zatsopano kapena zouma, kapena muzigwiritsa ntchito ngati kufalikira kokometsera pazoseweretsa za tirigu.

8. Ufa wa phala

Oatmeal ndi chakudya cham'mawa chathanzi cha ana komanso amapanganso chakudya.

Oats ali ndi fiber yambiri yosungunuka, yomwe imakulitsa kuchuluka kwa mabakiteriya opindulitsa m'mimba, komanso maubwino ena azaumoyo ().

Pitani mapaketi onunkhira, omwe ali ndi shuga wambiri, ndipo pangani oatmeal yanu ndi oats wathunthu, wokutidwa. Onjezani 1/8 supuni ya sinamoni ndi maapulo ena odulidwa kuti mukhale okoma.

Mukapanga oatmeal ndi mkaka m'malo mwa madzi, iwonjezera mapuloteni ena ndi calcium.

9. Chidutswa cha tchizi

Tchizi chimakhala chopangidwa ndi zomanga thupi komanso mafuta ndipo ndimomwe mumapezeka calcium.

Kafukufuku akuwonetsa kuti kudya tchizi ndi zinthu zina zamkaka zimalumikizidwa ndi zakudya zabwino kwambiri.

Zakudya zamkaka zamafuta athunthu zimathandizira kwambiri pazakudya zofunikira za mwana pa calcium, magnesium, ndi mavitamini A ndi D (, 15,,).

Tchizi chimapatsa ana mapuloteni apamwamba, omwe amafunikira kuti akule bwino. Mapuloteni amawathandizanso kuti azikhala okwanira pakudya (,).

Kuphatikiza apo, kafukufuku wina akuti ana omwe amadya tchizi sangakhale ndi zotupa (,).

10. Thumba la Veggie pita

Makolo ena amaganiza kuti ndizovuta kuti ana awo azidya masamba. Koma ngati mungawasangalatse, nthawi zambiri amayesa veggies.

Gawani hummus m'thumba la tirigu wathunthu ndikudula nyama zosaphika, monga kaloti, nkhaka, letesi, ndi tsabola. Lolani mwana wanu kuti asankhe nkhumba zingapo ndikudzaza pita.

Nkhumba zimadzaza mavitamini ndi michere, ndipo ana ambiri samadya zokwanira ().

11. Zipatso zosalala

Chipatso cha smoothie ndi njira yabwino yolongedzera zakudya zambiri m'kakudya kakang'ono.

Muthanso kuwonjezera veggies ku smoothie. Ndi kukoma kwa chipatso, mwana wanu mwina sangazindikire kuti ali mmenemo.

Gwiritsani ntchito zatsopano, zopangira zatsopano komanso kupewa madzi azipatso, omwe ali ndi shuga wambiri.

Pali zophatikiza zingapo zomwe mungayesere, koma nayi njira imodzi ya smoothie kuti muyambitse:

Berry smoothie

Zosakaniza zamagulu anayi:

• Makapu awiri (60 magalamu) a sipinachi yatsopano
• Makapu awiri (300 magalamu) a zipatso zachisanu
• 1 chikho (240 ml) cha yogurt wamba
• 1 chikho (240 ml) mkaka wonse kapena mkaka wa amondi
• Supuni 1 (20 magalamu) a uchi

Onjezerani zonse zopangira ku blender ndikuphatikizira mpaka zosalala.

12. Mazira ophika kwambiri

Sungani mazira ophika kwambiri mufiriji kuti mupeze chakudya chofulumira, chambiri.

Mazira ndiopatsa thanzi kwambiri komanso chakudya chokwanira kwa ana. Amapereka mapuloteni apamwamba komanso mavitamini ndi michere yambiri, kuphatikiza vitamini B12, riboflavin, ndi selenium (23,).

Amakhalanso ndi lutein ndi zeaxanthin, ma carotenoid awiri omwe ndi othandiza paumoyo wamaso ().

Kuphatikiza apo, ndi imodzi mwazinthu zabwino kwambiri zopangira choline, vitamini yomwe ndiyofunikira pakukula kwaubongo (,).

13. Makeke a oat oat

Ma cookie a banana omwe amadzipangira okha ndi chakudya chopatsa thanzi cha ana chomwe chimakonda ngati chakudya.

Ma cookies awa amatsekemera kuchokera ku nthochi yosenda m'malo mwa shuga woyengedwa.

Shuga woyengedwa amathandizidwa ndi mavuto azaumoyo mwa ana, monga chiwopsezo chowonjezeka cha matenda amtima, kunenepa kwambiri paubwana, ndi mtundu wa 2 shuga (28,,).

Banana oat makeke

Zosakaniza:

• Nthochi 3 zakupsa, yosenda
• 1/3 chikho (80 ml) ya mafuta a kokonati
• Makapu awiri (160 magalamu) a oats wokutidwa
• 1/2 chikho (80-90 magalamu) tchipisi tating'onoting'ono tating'onoting'ono kapena zipatso zouma
• Supuni 1 (5 ml) ya vanila

Sakanizani zonse mu mbale. Ikani masupuni osakaniza makeke papepala lophika mafuta ndikuphika kwa mphindi 15-20 pa 350 ° F (175 ° C).

14. Mapaketi akudya zokometsera zokolola

Zoumba ndi mphesa zouma. Ali ndi michere yonse yomwe imapezeka mu mphesa zatsopano - koma phukusi laling'ono.

Zoumba zimakhala ndi chitsulo chambiri, chopatsa thanzi chomwe ana ambiri samapeza chokwanira, ndipo chofunikira kunyamula mpweya mthupi lanu lonse (31,).

Komanso, zoumba zimanyamula mankhwala, kuphatikizapo oleanolic acid, omwe angateteze mano a mwana wanu m'mimbamo poletsa mabakiteriya kuti asamamatire (,).

Phukusi lokhala ndi zokhwasula-khwasula ndizosavuta zokhwasula-khwasula zomwe zimakhala zathanzi kuposa zakudya zambiri zosavuta.

15. Turkey ndi avocado

Kukulunga kwa Turkey ndi avocado ndi chakudya chosavuta kudya, chopatsa thanzi.

Turkey ndi malo abwino opangira mapuloteni, omwe ali ndi udindo wopanga ndi kukonza ziwalo m'thupi lanu. Ndizodzazidwanso kwambiri, zomwe zitha kuthandiza ana kuti azikhala okhutira pakati pa chakudya ().

Avocados yodzaza ndi mafuta athanzi amtima, kuphatikiza fiber, folate, pantothenic acid, potaziyamu, ma antioxidants angapo, ndi mavitamini C ndi K (35).

Kuti mupange turkey ndi avocado, peel kaye ndikudula avocado. Ponyani pang'onopang'ono magawo a madzi a mandimu kuti muteteze browning. Manga chidutswa chimodzi cha turkey kuzungulira chidutswa chilichonse cha avocado.

16. Mafinya a mbatata ophika

Mbatata ndi imodzi mwamagawo olemera kwambiri a beta-carotene, michere yomwe ingasandulike vitamini A ndi thupi lanu. Zimathandizira m'maso ndi khungu labwino (36).

Zakudya zokometsera zokometsera zokometsera zokha ndi njira zopatsa thanzi kuposa batala la ku France.

Zakudya zokoma za mbatata

Zosakaniza:

• Mbatata imodzi yatsopano
• Supuni 1 (5 ml) ya maolivi
• Mchere wamchere

Peel ndikudula mbatata. Ikani mbatata mumafuta ndikuwaza ndi mchere wamchere. Kuphika papepala pa 425 ° F (220 ° C) kwa mphindi 20.

17. Zomera

Ma pickle ndi nkhaka zomwe zamwitsidwa mchere ndi madzi.

Ndi gwero labwino la vitamini K, ndipo zinthu zina zimakhala ndi mabakiteriya a ma probiotic, omwe ndi abwino pakudya m'mimba (,,).

Ziphuphu zomwe zimakhala ndi vinyo wosasa mulibe maantibiotiki, choncho yang'anani mu firiji ya golosale ya nkhaka ndi zikhalidwe zamoyo.

Pewani nkhaka zokoma, zomwe zili ndi shuga wowonjezera.

18. Kale tchipisi

Kale imawerengedwa kuti ndi chakudya chapamwamba kwambiri, chifukwa imadzaza ndi michere koma mafuta ochepa. M'malo mwake, ana amatha kutenga vitamini A, C, ndi K zonse zomwe amafunikira tsiku limodzi mu chikho chimodzi (65 magalamu) akale (38).

Ngakhale ana ambiri sangadumphe mwayi woti adye masamba obiriwira obiriwirawa, tchipisi takale ndi chotupitsa chomwe chingasinthe malingaliro amwana wanu.

Kale tchipisi

Zosakaniza:

• Gulu laling'ono lakale la kale
• Supuni 1 (15 ml) ya maolivi
• Supuni 1 ya ufa wa adyo
• 1/4 supuni ya supuni ya mchere

Ng'ambani kale zidutswa, kenako musambe ndikuumitsa. Iwaponye mu mafuta a maolivi ndi zokometsera. Gawani papepala ndikuphika pa 350 ° F (175 ° C) kwa mphindi 10-12. Onetsetsani uvuni mosamala, monga momwe kale zimatha kutentha.

19. Karoti timitengo ndi hummus

Ana ambiri amakonda kuviika, ndipo kuwapatsa madzi abwino ndi njira yabwino yowadyetsera ziweto zawo.

Hummus ndi njira imodzi. Ndi kufalikira kwakuda, kokoma kopangidwa kuchokera ku nsawawa, zomwe zimakhala ndi fiber, folate, ndi ma antioxidants ambiri.

Hummus amakonda zokoma ndi timitengo ta karoti kapena masamba ena osaphika.

20. Mipira yamagetsi

Mipira yamagetsi imalawa ngati mtanda wa cookie koma imapangidwa ndi zopangira zonse zopatsa thanzi.

Mutha kupanga zokhwasula-khwasula ndi fulakesi yapansi kapena mbewu zonse za chia - zonse zopangira fiber, protein, ndi antioxidants.

Ndi njira yathanzi kuposa mipiringidzo ya granola yamalonda, yomwe nthawi zambiri imakhala ndi shuga komanso zopangira zopangira.

Mipira yamagetsi

Zosakaniza:

• 1 chikho (80 magalamu) a oats
• 1/3 chikho (115 magalamu) a uchi wosasunthika
• 1/2 chikho (125 magalamu) a batala wa amondi
• 1/2 chikho cha mbewu ya fulakesi (55 magalamu) kapena mbewu zonse za chia (110 magalamu)
• Supuni 1 (5 ml) ya vanila
• 1/2 chikho (80 magalamu) a zipatso zouma

Sakanizani zosakaniza zonse mu mbale yayikulu. Sungani chisakanizo mu mipira yaying'ono ndi firiji. Kuti mupeze chithandizo, sinthanitsani zipatso zouma ndi tchipisi tating'onoting'ono tomwe tili.

21. Tsabola belu ndi guacamole

Tsabola wa belu mwachilengedwe ndi wokoma komanso wopatsa thanzi kwambiri. Amapereka chitsime chabwino cha fiber, vitamini C, ndi carotenoids (39).

Carotenoids ndizomera zomwe zimapangidwa ndi maubwino angapo azaumoyo, kuphatikiza thanzi la maso ().

Tsabola wa belu amakoma chokoma choviikidwa mu guacamole, kufalikira kokometsetsa komwe kumapangidwa ndi ma avocado osenda.

22. Oseweretsa tirigu wathunthu ndi batala wa nati

Mutha kupanga masangweji anu pofalitsa batala pang'ono wamchere, monga batala wa amondi, pa osamba tirigu wonse. Chakudya choterechi chimakhala ndi mapuloteni, carbs, ndi mafuta.

Komabe, sankhani ana anu mosamala. Ophwanya ambiri amadzaza ndi ufa woyengedwa, mafuta a hydrogenated, komanso shuga.

M'malo mwake, sankhani ma crackers opangidwa ndi mbewu ndi mbewu zokwana 100%.

23. Chipatso

Chipatso ndi chakudya chosavuta komanso chopatsa thanzi kwa ana.

Zipatso zambiri zimakhala ndi michere komanso michere yofunikira monga potaziyamu ndi mavitamini A ndi C ().

Nthochi, maapulo, mapeyala, mphesa, mapichesi, ndi maula ndi zitsanzo za zipatso zomwe zingagwiritsidwe ntchito popezako zakudya zokhwasula-khwasula.

Dulani zipatso monga chinanazi, cantaloupe, ndi mango muzidutswa zokuluma ndikusungira m'makontena ang'onoang'ono kuti mukhale ndi zokhwasula-khwasula.

24. Mafuta a chiponde ndi nthochi quesadilla

Quesadilla yopangidwa ndi chiponde ndi nthochi ndi yathanzi komanso yokoma.

Peanut butter ndi njira yabwino yopatsira mwana wanu gwero la mafuta athanzi komanso mapuloteni ena.

Nthochi ndizopangira potaziyamu, vitamini B6, ndi fiber (41).

Chinsinsi chophwekachi chimaphatikiza batala wa kirimba ndi nthochi mu chotupitsa.

Mtedza wa kirimba ndi quesadilla wa nthochi

Zosakaniza:

• Mkaka wa tirigu wokwanira 1
• Supuni 2 (30 magalamu) a batala
• 1/2 nthochi
• 1/8 supuni ya tiyi ya sinamoni

Kufalitsa mafuta a chiponde pa tortilla yonse. Dulani nthochi ndikukonzekera magawo theka la tortilla. Fukani sinamoni pamwamba pa nthochi ndipo pindani tortilla pakati. Kagaweni mu katatu katatu musanatumikire.

25. Azitona

Maolivi ali ndi mafuta athanzi komanso odzaza ndi ma antioxidants amphamvu omwe amateteza thupi lanu ku mamolekyulu owononga otchedwa radicals aulere ().

Maolivi ndi ofewa komanso osavuta kuti ana adye. Onetsetsani kuti mwagula ana omata kapena kuchotsa dzenje musanawatumikire.

Mitundu yosiyanasiyana imakhala ndi zokonda zawo. Ngati simunaperekepo maolivi kwa mwana wanu kale, yambani ndi azitona zakuda zonunkhira bwino.

26. Maapulo ndi chiponde

Magawo a Apple ndi batala wa chiponde ndi kuphatikiza kosangalatsa.

Khungu la apulo limakhala ndi pectin, ulusi wosungunuka womwe umadyetsa mabakiteriya ochezeka ndikuthandizira kugaya chakudya (,).

Mtedza wa kirimba umakhala wosasinthasintha, womwe ungakhale wovuta kuti ana azigwiritsa ntchito poviika.

Sakanizani pang'ono yogurt wamafuta athunthu mu supuni ziwiri (30 magalamu) a batala wa kirimba kuti musunthire mosalala, poterera magawo a apulo.

27. Zipatso zosungunuka popsicles

Zipatso zobiriwira zam'madzi ndizothandiza kwa ana ndipo zimakhala zathanzi.

Ma popsicles ambiri ogulidwa m'sitolo amakhala ndi zokometsera zokometsera komanso shuga woyengedwa bwino kapena manyuchi a chimanga a high-fructose.

Koma mutha kupanga zanu zokha, ndipo ana anu angasangalale kukuthandizani.

Zipatso kapena zipatso za chipale chofewa ndi msuzi wambiri wazipatso mu blender. Thirani chisakanizocho mu nkhungu za popsicle kapena makapu ang'onoang'ono apulasitiki. Phimbani ndi zojambulazo ndikuyika ndodo ya popsicle m'mapoposiki kudzera pa zojambulazo. Sungani usiku wonse.

28. Theka la sangweji

Masangweji sayenera kungokhala nthawi ya chakudya. Theka la sangweji amathanso kupanga chakudya chokwanira kwa ana.

Kuti mupange sangweji yathanzi, yambani ndi mkate wa tirigu wathunthu, sankhani gwero la mapuloteni, ndikuphatikizanso chipatso kapena veggie, ngati zingatheke.

Nazi zitsanzo za kuphatikiza kwa sangweji yathanzi:

• tchizi cha cheddar ndi maapulo opyapyala
• mozzarella tchizi ndi magawo a phwetekere
• chiponde ndi magawo a nthochi
• nkhukundembo, tchizi cha ku Switzerland, ndi nkhaka
• Tchizi ta ricotta tosakaniza ndi nyama zothira nkhumba
• dzira lowiritsa kwambiri, peyala, ndi phwetekere
• kirimu tchizi ndi magawo a nkhaka

Mfundo yofunika

Ana ambiri amakhala ndi njala pakati pa chakudya.

Chakudya chopatsa thanzi chimatha kupatsa ana anu mphamvu ndikuwathandiza kupeza michere yomwe amafunikira tsiku ndi tsiku.

Apatseni ana anu chakudya chokwanira, chosadulidwa panthawi yopanda thukuta m'malo mwazakudya zoperekera zakumwa.