Vana vanofanira kudya kanokwana mishanu kudya pazuva, kuitira kuti idya chikafu chakakodzera maawa mashoma kuti vagamuchire simba ravanoda. Uye zvakare, nekukamura kudya kuita madosi akati wandei, zviri nyore kuvapa iwo ese anodikanwa zvikamu zvevhitamini, zvicherwa, mapuroteni, tambo, nezvimwewo, zvavanoda.
Zvese zvezuva nezuva zvakakosha kune vana, kuitira kuti muviri wavo ushande nemazvo uye vanokwanisa kuita ese ezuva nezuva mabasa ane hutano. Saka, zvakakosha kuti usasvetuke chero chekudya chako, kunyangwe dzimwe nguva zvingave zvakaoma kana vakadzokorora zvakanyanya. Snack Ndiwo kudya kwekupedzisira kwezuva, idiki diki diki yavanofanira kunge vainayo kuti vasasvika pakudya vane nzara zvakare.
Hutano sarudzo svutugadzike
Chikafu chinonaka chinofanirwa kunge chiine macarhydrate, kuitira kuti mwana ave nesimba rekupedzisa zviitiko zvezuva. Kana zvisiri, vanogona kuona kuneta uye vave nazvo Kuoma kuita basa rechikoro kana kutamba zvine simba usati warara. Asi zvakakoshawo kuti chikafu chisina kunyanya kukura, nekuti vanogona kuzara uye vanosvika pakudya vasina kudya.
Naizvozvo, sarudzo yakanakisa yezvikafu zvishoma zvine utano zvevana Iyo imwe inosanganisira mavitamini, zvicherwa uye makabhohaidhiretsi mune imwechete pfuti. Usarasikirwa neizvi zvine hutano zvekudya zvekubika zvevana.
Banana Oatmeal Pancakes Recipe
Oatmeal chibage chine hutano chinobatsira kudzora mwero wecholesterol, inokurudzirwa zvakanyanya kune zvese zvikafu, kusanganisira zvevana. Uye zvakare, iyo bhanana inopa fiber uye tryptophan, chinhu chinovabatsira kuzorora. Iyi nzira yakajeka inounza pamwe chete zvigadzirwa zvakakwana zvekudya zvine utano.
Zvimwe:
- 1 banana maduro
- 40 gr yemaflakes oatmeal
- 1 zai
- chipunu che miel
- Ruomba
- sinamoni pasi
Kugadzirira:
- Kutanga tinopwanya oat flakes kuwana hupfu hwakatsetseka
- Isu tinowedzera bhanana ndokurova pamwe chete neoats mugirazi inosanganisa
- Ipapo tinowedzera zai neuchi. Tinopwanya zvakare kusvikira tawana homogeneous mass, wedzera pasi sinamoni uye sanganisa ne spatula.
- Isu tinoisa pini yetireti mune isina-tsvimbo pani uye ngatibikei mapancake kusvikira mukanyiwa wapera zvachose.
Super Smoothie nemukaka, michero uye mhodzi
Mukaka haufanire kushaikwa mukudya kwevana uye snack ndechimwe chezvakanakisa kudya kupedzisa kudya kwezuva nezuva kwechikafu ichi. Kune rimwe divi, muchero icho chiri chimwe chezvakanyanya kukosha chikafu, uye chinofanira kuve chikamu che Chikafu yevana mazuva ese. Nekuwedzera mbeu isu tiri kuzadza yakanakisa tudyo, izere nefibre, zvicherwa, mavitamini uye akakosha mafuta acids.
Zvimwe:
- 1 banana
- 4 strawberries
- 1 girazi re mukaka
- chipunu che miel
- 1 teaspoon ye mbeu yakasanganiswa (chia, flax, sesame)
Kugadzirira:
- Isu tinoisa bhanana, akacheneswa uye akachekwa mahabhurosi uye girazi remukaka mugirazi yemusanganiswa. Tinogaya chaizvo kusvikira wawana puree yakanaka.
- Tinowedzera chipunu cheuchi uye isu tinorova zvakare, kana yakanyanyisa kukora, tinowedzera mukaka zvishoma.
- Shumira iyo smoothie mugirazi refu uye kubata-meso izvo ndiko kuravira kwemwana.
- Usati washumira, Wedzera chipunu chembeu yakasanganiswa uye unomutsa ne spoon kuti uiise mukati meiyo smoothie.
Kune vana vakura zvakakwana kuti vadye nzungu, munogona chinja mbeu kune mashoma enzungu. Izvowo zvakare sosi huru yeakakosha mafuta acids, pamwe nefibre uye zvakawanda zvakawanda zvine hutano zvinovaka muviri kuzvikafu zvevana.
Apple ine nzungu ruomba
Zuva rega rega hauzove nenguva yekugadzirira mabikirwo enguva yekudya, asi haufanire kurega kupa chikafu chinonaka kuvana. Chidimbu chemuchero chichagara chiri sarudzo yakanaka, asi iwe unogona kuita kuti ive ine hutano nekuwedzera akati wandei ezvigadzirwa.
Zvimwe:
- 1 apuro
- teaspoon ye sinamoni
- kirimu che nzungu (kana yakagadzirirwa, zviri nani kwazvo)
Kugadzirira:
- Shamba apple zvakanaka kwazvo uye yakaoma nepepa rinopinza.
- Dura apuro mu wedges zvakanaka uye isa mundiro.
- Wedzerai shoma nzungu ruomba pachikamu chimwe nechimwe yeApple.
- Fwanya imwe sinamoni pasi.