Kulera Ana: Zakudya Zomwe Mungakonzekere Mukamavala Mwana Wanu

Zamkati

• Dulani zipatso ndi zophika
• Wotani thireyi ya nyama zosaduladula
• Pangani luso ndi mbale za yogurt
• Pangani gulu lalikulu la hummus
• Pitani kwambiri pa mbatata yophika
• Pangani thireyi yamtundu wathanzi
• Tulutsani wophika pang'onopang'ono

Padzakhala masiku pamene mwana wanu wakhanda akufuna kuti agwire onse. tsiku. Kutalika. Izi sizikutanthauza kuti muyenera kukhala ndi njala.

Kuphika mutavala mwana wanu wakhanda kumamveka ngati malingaliro anzeru - mukakhala ndi pakati. Koma mukangolowa m'khitchini mutamangirira munthu pang'ono kutsogolo kwanu, zimakumenyani mwadzidzidzi kuti kukhala pafupi ndi malawi, mafuta otentha, ndi zinthu zakuthwa kumatha kukhala tsoka.

Vuto ndilakuti, makanda atsopano atsopanowa amafuna kuti azinyamulidwa nthawi zonse. Zomwe zikutanthauza kuti nthawi zambiri, kuvala kungakhale njira yokhayo yomwe mungachitire chilichonse. Ndiye ndi chiyani chomwe mungapange chomwe chili chotetezeka, pomwe mukukhalabe okhutiritsa kuposa PB&J?

Muli ndi zosankha zambiri kuposa momwe mungaganizire. Apa, njira zosavuta zopezera chakudya pamene mwana wanu amakhala mwawonyamulira, kukulunga, kapena kuponyera.

Dulani zipatso ndi zophika

Inde, kudula ndi mpeni wakuthwa ndi ntchito yabwino yomwe imachitika mukamavala mwana wanu. Koma tikulankhula pano apa chifukwa ngati mutha kujambula mphindi 10 zokha musanadule zipatso zingapo ndi ndiwo zamasamba zomwe zitha kudyedwa zosaphika, zidzatsegulira dziko zakudya zabwino (werengani! ).

Yesani:

• kung'amba letesi kapena masamba obiriwira
• slicing belu tsabola, zukini, nkhaka, kapena sikwashi yachilimwe
• amachepetsa tomato wamatcheri
• nyemba zouma
• peeling ndi slicing mango kapena kiwi
• slicing maapulo kapena mapeyala

Wotani thireyi ya nyama zosaduladula

Sikuti masamba onse amafunika kuthyoledwa ndi mpeni. Mutha kuthyolako maluwa a broccoli ndi kolifulawa ndi manja anu, kapena kuthyola mitengo yayitali kuchokera kumapesi a katsitsumzukwa.

Komanso, gwiritsani ntchito zosankha zomwe zidagulidwa m'sitolo monga squed butternut squash kapena nyemba zobiriwira. Mutha kuponya chilichonse mwanjira iyi pa pepala lophika, kuthira mafuta, pamwamba ndi zokometsera zomwe mumakonda, ndikuwotcha mpaka caramelized.

Mukaphika, mutha:

• Zinthuzo mu sangweji kapena kukulunga.
• Ikani mulu pamwamba pa mpunga wofiirira (pezani mtundu wophika, wosakanikirana ndi magulupu, kapena sungani zotsalira kuchokera ku dongosolo lanu lotsatira) ndi pamwamba ndi nkhuku kapena nsomba zamzitini kuti mupange mbale yofulumira.
• Pindani iwo mu mazira omenyedwa kuti apange frittata.

Pangani luso ndi mbale za yogurt

Mapuloteni apamwamba achi Greek yogurt kapena kanyumba tchizi atha kukhala maziko azakudya zabwino zomwe zimatha kusambira wokoma kapena wosangalatsa, atero a Frances Largeman-Roth, RDN, wolemba "Smoothies and Juices: Prevention Healing Kitchen" ndi mayi wa atatu.

Mbale izi zimapangidwa kukhala zosavuta ngati muli ndi zipatso zochepa zisanachitike. Ma combos ena oyeserera kuyesa:

• mango, walnuts, mbewu za chia zokhala ndi uchi wambiri
• maapulo, yamatcheri owuma, oats wokutidwa, sinamoni
• tomato yamatcheri, nkhaka, maolivi, za'atar
• nandolo, shiti, ndi zokometsera zonse za bagel

Pangani gulu lalikulu la hummus

Zomwe muyenera kungochita ndikungotaya zosakaniza zanu mu pulogalamu ya chakudya ndikukhomerera batani "on". (Ngati mukuganiza kuti phokosolo lidzadzutsa mwana wanu atagona, chitani izi atadzuka kale.)

Ndi hummus wanu wokonzeka kupita, mutha:

• Ikani pang'onopang'ono kukulunga ndi sipinachi yaana, nyama zamasamba zisanadulidwe, avocado, ndi tchizi.
• Pangani chotengera chodyera chaku Mediterranean chokhwima ndi ma crackers, azitona, nsomba zamzitini, ndi tchizi.
• Sungani pamwamba pa saladi m'malo movala.
• Gwiritsani ntchito ngati pulogalamu yamapuloteni ambiri kwa ma veggie burger ogulidwa m'sitolo.
• Pewani ndi mafuta ndipo muzigwiritsa ntchito ngati msuzi wothira pasitala.

Pitani kwambiri pa mbatata yophika

Mbatata yotsekemera imaphika mu microwave pasanathe mphindi 10, palibe zida zina zofunika. Koposa zonse, pali njira zosavuta kuzikwera ndikuwasandutsa chakudya chokwanira.

Ma combos ena okoma kuyesa:

• nyemba zakuda, theka la tomato wothira, yogati wambiri wachi Greek
• hummus, nsomba zamzitini, sipinachi yaying'ono yamwana
• nkhuku zowola zowola, msuzi wa BBQ wogula m'sitolo, tchizi wonyezimira
• chiponde, nthochi, sinamoni
• tahini, buluu, uchi

Pangani thireyi yamtundu wathanzi

Kodi muli ndi uvuni wopangira zosewerera? Kenako mutha kupanga mbale yayikulu yokwanira-yokwanira inu mutavala mwana wanu.

Ikani tchipisi cha chimanga pamtengo wophika komanso pamwamba ndi tchizi wowotcha, maolivi odulidwa m'zitini, ndi tomato wokometsera, kuphatikiza nyama zilizonse zokazinga zomwe mungakhale nazo. (Lembani pepala lophika ndi zojambulazo kuti musayeretse mosavuta.)

Kuphika mpaka tchizi zituluka. Ngati mutha kuwonjezera zina zotsekemera pamwamba, ngakhale bwino.

Tulutsani wophika pang'onopang'ono

Ndi njira yosavuta yopita kuchakudya chopanda phokoso chomwe chimapereka zotsalira za masiku. "Ngati mungapeze mphindi 10 zodula ndiwo zamasamba ndi mbatata ndikuziponya mumphika ndi nyama, mudzadya chakudya chamadzulo m'maola ochepa," atero a Evan Porter a Dad Fixes Everything, bambo wa imodzi ndi wina panjira.

Malingaliro ena osavuta kuyesa:

• ntchafu za nkhuku, maluwa a broccoli, msuzi wa teriyaki
• cubed wopanda pake chuck chowotcha, mbatata zazing'ono, kaloti zazing'ono, nandolo, msuzi wa ng'ombe, phwetekere
• maulalo a soseji theka, osenda tsabola, anyezi
• mphodza, zokometsera zokometsera zokometsera, tomato wokazinga wam'chitini, msuzi wa masamba
• mawere a nkhuku, salsa wosalala, nyemba zakuda, chimanga

Marygrace Taylor ndi wolemba zaumoyo komanso kulera ana, mkonzi wakale wamagazini a KIWI, komanso amayi kwa Eli. Mukamuyendere pa marygracetaylor.com.