Nokuba zipakishwe kwibhokisi yesidlo sasemini okanye kulula ukuzibamba xa abantwana bebuyela ekhaya bevela esikolweni, ukugcina ikhitshi lakho ngeeshwamshwam ezisempilweni zabantwana kunceda uqiniseke ukuba kusoloko kukho into yokukhulisa ubuchopho nemizimba enokutyiwa.
Abantwana badinga nangakumbi izondlo ezibalulekileyo ezifunwa yimizimba yethu yonke imihla. Imithombo ebhityileyo yeprotheyini efana namaqanda, iicarbohydrates ezintsonkothileyo njengeoats, kunye nemithombo yamafutha asempilweni njengeeavokhado ngawona matye embombo ekunokugxininiswa kuwo xa ukhetha i-snack enempilo, elungeleleneyo yomntwana wakho. I-Omega-3 DHA luhlobo lwamafutha asempilweni abalulekileyo kuphuhliso lobuchopho-iyenza ibaluleke kakhulu kubantwana abancinci abasazomeleza ngokukhawuleza iingqondo zabo kwaye befunxa ulwazi olutsha yonke imihla. IiOmega-3s zifumaneka kwi intlanzi enamafutha njengesalmon kwaye kwi okunye ukutya okuqinisiweyo ezifana iyogathi, amaqanda kunye waffles.
I-snacks esempilweni yasemva kwesikolo, Abantwana bayakuleqa ekhayaEzinye izondlo eziza kuqukwa kwisnacks ezisempilweni zabantwana yicalcium yokwakha amathambo, ifayibha ukuze ahlale egcwele, i-iron kunye neevithamini A, C kunye noD ukondla imizimba yabo ekhulayo. Ngaphandle kokutya nje, ukusela amanzi aneleyo kukwabalulekile ekuqinisekiseni ukuba bomelele imini yonke. Zama iiresiphi zethu ze-Healy Snack Ideas Abantwana baya Kutya ngokwenene.
Ngaba ufuna uncedo lokutshisa abantwana abancinci ebomini bakho? Gcwalisa ikhitshi lakho ngala mashwamshwam ali-10 asempilweni abantwana.
1. IiSmoothies
Umfanekiso: Yenza-Phambili iiPakethi zeFreezer zeSmoothie
Ukuba ujonge ukucoca ifriji yakho kunye nesikhenkcezisi okanye ukumpompa ishwamshwam, i-smoothies lolona khetho lufanelekileyo, ngakumbi xa kushushu ngaphandle okanye emva kweseshini yokudlala ebilayo. Khetha ulwelo oluneswekile ephantsi okanye engenalo ukongeza. Ubisi okanye ubisi lwe-nondairy olungenaswekile longeza ubukhrim ngaphandle kweswekile eyongeziweyo. Ukwakha i-smoothie yamandla, yongeza iziqhamo kunye nemifuno, i-kefir okanye i-yogurt, kunye nomthombo wamafutha anempilo (kuquka imbewu ye-chia, i-flax okanye ibhotela ye-nut). Ungongeza kwakhona iinkozo ezipheleleyo kwi-oats exutywe njenge-oats okanye i-oatmeal ene-iron-fortified, efumaneka kwindlela yomntwana-ukutya okongeziweyo. Ngaphandle kokuzalisa abantwana ngezinto ezilungileyo, i-smoothies nayo i-hydrate kwaye inika amandla abalulekileyo.
Healthy Smoothie Recipes for Kids2. Itshizi
Umfanekiso: Iziqhamo, Veggie & Cheese Plate
Umtya wetshizi kunye neetyhubhu zamasi zenza ukutya okuneprotheyini epakishwe ngomnwe kuyo yonke iminyaka! Itshizi ineprotheyini eninzi kunye nekhalsiyam, izondlo eziphambili ezinceda izihlunu namathambo ukuba akhule kwaye omelele ngexesha apho abantwana bezidinga kakhulu ezi zondlo. Khetha amafutha apheleleyo okanye i-2% yesonka samasi ukunceda abantwana bazive banelisekile ngexesha le-snack.
3. Iinkozo ezipheleleyo
Umfanekiso: IiBha zeSnack zetshokholethi-Cherry
Kulungile, i-cereal ayisiyonto yakusasa nje. Iinkozo ezipheleleyo zibonelela ngeekhabhohayidrethi ezintsonkothileyo zokutshisa izihlunu ezisebenzayo-kuquka nengqondo! Khetha i-cereal ene-iron eneswekile encinci (i-7 g okanye ngaphantsi kwi-service) kwaye iqulethe i-fiber (ubuncinci i-3 g ngokuphakelayo). Iinkozo ezipheleleyo kufuneka zibe sisithako sokuqala. Yonwaba ngayo ngokufaka i-cereal kumxube we-trail, uyixube kwimivalo yegranola yasekhaya, okanye ukuyifefa phezu kwesmoothie! Abantwana baya kuyithanda le crunch eyongezelelweyo.
Funda ngokugqithisileyo: Top Healthy Breakfast Cereals
4. I-Hummus
Iintonga zeVeggie, isonka esipheleleyo se-pita okanye i-broccoli ene-hummus yokudipha yi-snack ekulula ukuyipakisha kuwo onke amaqela eminyaka. Imifuno ye-Cruciferous, equka i-broccoli kunye ne-cauliflower, izityebi kwiivithamini kunye ne-phytonutrients yokulwa nesifo. I-Tahini (imbewu yesesame etyumkileyo), isithako kwi-hummus, ibonelela ngamafutha asempilweni, ngelixa isonka esipheleleyo sepita kunye nemifuno zibonelela ngefayibha eyanelisayo ukugcina abantwana begcwele ixesha elide.
5. Imveliso eyomileyo
Ukuba iziqhamo ezikrwada kunye nemifuno nje aziyi kugawula ngalo lonke ixesha, imveliso eyomisiweyo ekhenkcezisiweyo yindlela etyiwayo yokutya kakhulu (ngokuqhelekileyo) equkethe iswekile eyongeziweyo. I-broccoli ene-dehydrated, i-edamame, i-okra, i-beet kunye ne-kale yindawo enhle yokuqala ukufumana i-kiddos yakho ilayishe kwimifuno. Amaqunube, amaqunube, iiapile, iibhanana, iipesika kunye nezinye iziqhamo zinencasa ebantwaneni kwaye zizele zii-antioxidants. Intsha kwimveliso eyomisiweyo? Umrhwebi uJoe, ukutya okupheleleyo kunye neThagethi inokhetho olukhulu. Isiqhamo esomileyo sikwatyebile kwifayibha kwaye sinokunceda ekugcineni abantwana rhoqo; qiniseka nje ukuba ukhethe ngaphandle kweswekile eyongeziweyo.
Zenzele iSiqhamo esomileyo kunye neVeggies ukuze ufumane iSnack esempilweni6. IiMuffins ezipheleleyo
Umfanekiso: IiMuffins ezincinci zeZucchini
Ukwenza ii-muffins ukusuka ekuqaleni yindlela elula yokuqinisekisa ukuba kukho ukutya okuziinkozo okupheleleyo, okuzaliswe yiveggie onokuyigcina ukuze uyitye iveki yonke. Yongeza i-zucchini, iminqathe, iitapile ezicocekileyo okanye iziqhamo ezitsha kumxube wakho ukupakisha ezi snacks zigcwele i-antioxidants kunye nefiber. Yiba nabantwana abaphezulu kwi-muffins eshushu kunye nebhotolo ye-nut abayithandayo ukunyusa izondlo nangakumbi. Zama ezi muffins ezingenamgubo onokuthi uzenze kwi-blender.
7. Amaqanda abiliswe nzima
Yenza i-snack eneprotheni ngemizuzu nje ngokubilisa amaqanda. Ngokulula ufefe ityuwa kunye nepepper. Ngaphandle kweprotheyini, amaqanda ngumthombo obalaseleyo we-choline, ebalulekileyo ekuphuhlisweni okufanelekileyo kwengqondo, kunye nenkqubo ye-nervous kunye nokusebenza kwemisipha.
8. Ibhotolo yeNut
Umfanekiso: Iapile elineCinnamon Almond Butter
Nokuba bakhetha i-peanut, ujongilanga, i-almond okanye ezinye, i-nut butters ngumthombo obalaseleyo wamafutha asempilweni alungele abantwana. Gcoba ukusabalala kwabo okuthandayo kwii-apple slices, udibanise kwi-smoothie, okanye udibanise kunye ne-yogurt ye-Greek ukuze udiphe isiqhamo esimnandi.
Ibhotolo yeNut eyenziwe yasekhaya kunye ne-No-Nut yeButter Recipes9. Frozen Fruit Pops
Umfanekiso: Granola & Yogurt Breakfast Popsicles
Ngaba uyafuna ukutya okuya kubangela ukuba abantwana babe nemincili? Zama ukuziphakela iipophu zeziqhamo ezikhenkcezisiweyo ngexesha lokutya! Khetha ukutya okwenziwa ngeepesenti ezili-100 zeziqhamo kunye neejusi zeziqhamo ukugcina iswekile eyongezelelweyo incinci. Okanye, yenza nje eyakho kwaye ufumane abantwana ukuba bancede! Iyogathi ecudisiweyo efumaneka kwipaseji yobisi inokukhenkcezwa ibe yishwamshwam elinencasa, elineprotein abantwana abaya kulithanda. Iipophu zeziqhamo zikwanceda ukugalela amanzi kwaye zipholise imizimba yethu phantsi kwezona nyanga zishushu.
zenziwe ntoni iifries zikaMcDonald's
10. IiWaffles ezipheleleyo
Umfanekiso: I-Strawberry-Ricotta Waffle Sandwich
Ayisiso isidlo sakusasa kuphela, iiwaffles ezigcwele iinkozo nazo zenza ukutya okunencasa ekuhambeni. Zikhuphe kwisikhenkcisi kunye nethowusta, emva koko uzithambise ngebhotolo yamandongomane kunye nebhanana, okanye ibhotolo yealmond kunye namaqunube! Vumela abantwana bakhethe iitoppings zabo kwaye bahombise ii-waffles zabo ukuze babe mnandi ngakumbi kwixesha le-snack. Ukuze ufumane i-waffle efriziwe enempilo, khangela iinkozo ezipheleleyo ezidweliswe kuqala (emva kwamanzi) kuluhlu lwesithako. Kwaye ukhethe iibrendi ezingaphantsi okanye ezingaphantsi kweekhalori ezingama-200, iigram ezi-4 zeswekile kunye ne-350 mg yesodium kwaye ezinobuncinci iigram ezi-3 zefayibha kwi-2-waffle ekhonzayo.
