Zakudya Zosakaniza Mwachangu Komanso Zathanzi

Zamkati

• Nthawi zabwino kwambiri zodyera nkhomaliro
• Chinsinsi cha Banana Smoothie Chokoleti
• Zosakaniza:
• Kukonzekera mawonekedwe:
• Chinsinsi cha Oatmeal Cookies
• Zosakaniza:
• Kukonzekera mawonekedwe:

Zakudya zokhwasula-khwasula komanso zopatsa thanzi ziyenera kukhala zosavuta kukonzekera ndikukhala ndi zakudya zokhala ndi michere yambiri yofunikira kuti thupi lizigwira bwino ntchito, monga zipatso, mbewu, tirigu wathunthu ndi mkaka. Zakudya zazing'onoting'ono ndizabwino kwambiri pazakudya zosavuta komanso zosavuta kudya m'mawa kapena masana, kapena kudya musanagone. Zitsanzo zina zokhwasula-khwasula mwachangu komanso zathanzi ndi izi:

• Zipatso vitamini;
• Yogurt yosalala ndi zipatso zouma ndi mbewu;
• Mkaka wosakanizika ndi granola;
• Zipatso zokhala ndi ma crackers ngati Maria kapena cracker;
• Msuzi wopanda zipatso, wokhala ndi masamba ndi mbewu.

Onani zosankha zabwino kwambiri muvidiyo ili pansipa:

Nthawi zabwino kwambiri zodyera nkhomaliro

Zakudya zokhwasula-khwasula ziyenera kupangidwa maola awiri kapena atatu aliwonse, motero kupewa nthawi zosala komanso mphamvu zochepa. Zakudya zopepuka zomwe zimapangidwa usiku, kumbali inayo, ziyenera kudyetsedwa osachepera theka la ola asanagone, kuti chimbudzi chisasokoneze tulo ndikuti kupezeka kwa chakudya m'mimba sikuyambitsenso. Kuphatikiza apo, muyenera kupewa kumwa zakumwa za khofi, monga khofi ndi tiyi wobiriwira, mpaka maola atatu musanagone, kuti musayambitse kugona.

Kukula kwa ana ndi achinyamata ayenera kugwiritsa ntchito mkaka wathunthu kapena wopanda mkaka ndi mkaka, chifukwa mafuta azakudya izi ali ndi michere yofunikira pakukula koyenera.

Otsatirawa ndi maphikidwe awiri azakudya zokhwasula-khwasula zomwe zitha kudya tsiku lonse.

Chinsinsi cha Banana Smoothie Chokoleti

Zosakaniza:

• 200 ml ya mkaka wosenda
• Nthochi 1
• Supuni 1 chia
• Supuni 2 chokoleti chowala

Kukonzekera mawonekedwe:

Peel nthochi ndikumenya chilichonse mu blender. Chakumwa ichi chitha kutsatana ndi 3 toast yathunthu kapena 4 ma cookies amtundu wa Maria.

Chinsinsi cha Oatmeal Cookies

Zosakaniza:

• Makapu awiri a ufa wathunthu;
• Makapu awiri a oats;
• 1 chikho cha Chokoleti;
• 3/4 chikho cha Shuga;
• 2 supuni ya yisiti;
• 1 Dzira;
• 250 mpaka 300 g wa batala, ngati mukufuna moyenera kapena 150 g ma cookie olimba;
• 1/4 chikho cha flaxseed;
• 1/4 makapu a Sesame.

Kukonzekera mawonekedwe:

1. Sakanizani zosakaniza zonse ndi supuni kenako sakanizani / knani zonse ndi dzanja. Ngati ndi kotheka, gwiritsirani ntchito ndi pini yokhotakhota, kuti mtandawo ukhale wofanana kwambiri momwe ungathere.

2. Tsegulani mtandawo ndikudula mzidutswa pogwiritsa ntchito mawonekedwe ang'onoang'ono ozungulira kapena mawonekedwe omwe mukufuna. Kenako, ikani ma cookie mu pepala lophika lomwe lili ndi zikopa, ndikufalitsa ma cookie kuti asakhudze.

3. Siyani mu uvuni wokonzedweratu pa 180ºC kwa mphindi pafupifupi 15 kapena mpaka mtanda utaphika.

Ma cookies a oatmeal amatha kupangidwa kumapeto kwa sabata kuti azidya ngati chotupitsa mwachangu komanso chopatsa thanzi mkati mwa sabata. Kupezeka kwa mbewu kumapangitsa makeke kukhala olemera ndi mafuta omwe ndi abwino pamtima komanso mu ulusi womwe umathandizira magwiridwe ntchito amatumbo.

Onani malingaliro ena athanzi pa:

• Zakudya zopatsa thanzi
• Chakudya chamasana