Musa ukunyusa. Vuka kwaye u-em elula, ugcwalise ukutya okusa kusasa
Ingaba intsapho yakho isebenza ukususela ngexesha lakho i-alamu ephuma ekuseni? Ukuba kunjalo, mhlawumbi kufuneka ulungiselele ii-breakfast-quickfasts. Sonke kufuneka siqale usuku ngokutya okulungileyo. Kwaye kufuneka sibe yinto esinokuyibeka kunye ne-pronto, okanye ayiyi kwenzeka. Ezi ziqhinga zinokunceda ukuqinisekisa ukuba intsapho yakho yonke isidlo sakusihlwa isempilweni kwaye iyanelisayo , kwaye iya kukulungiselela usuku lwesikolo, umsebenzi, umgangatho wezemidlalo kunye nokunye.
Yenza phambili
Amaqanda aphethwe nzima azinabantwana, kunye nomthombo omuhle weprotheni kunye nezinye iivithamini zeB-zazo zikhethi ezikhethileyo ekuseni. Kodwa ngokukhawuleza ukwenza, awanjalo. Pheka ibhethi yesithandathu okanye i sibhozo kubo ngokuhlwa okanye ngeveki-ntsuku, uze uzifake kwifriji apho umntu angayibamba khona enye isidlo sasekuseni esilula (okanye isidlo sasemini okanye i-snack). Kuyafana nokukhetha ukhetho olufana nolandelayo. Yenza phambili, iqhwa okanye ifriji, uze ufudumale kwi-toaster okanye microwave ngexesha lesidlo sasekuseni.
- I- pancake yee-whole -grain okanye waffles
- Amaqabunga amaqanda aqhekekileyo
- I-oatmeal encinane-yokupheka
- Isonka se-kroti, ibhanana, okanye i-zucchini (khangela ityhukela encinane)
Musa ukulibala iprotheni
Ukuthintela i-crash yamanzi ephakathi kwamanzi ngokuqinisekisa ukuba ukutya kwasekuseni komntu wonke kufaka iiprotheyini. Oku kunokuthetha ukutya okuqinekileyo ngeprotheni, kubanjwe ubisi (inkomo, i-soy, okanye i-almond); Yogurt yogriki; umtya wokutya; i-toast epheleleyo-inqolowa enebhokisi ibhotela okanye ushizi; iinqununu zincinci kwi-cereal, oatmeal, okanye i-pancake; okanye amaqanda.
Ukukhupha iqanda kwi-microwave kuthatha ngaphantsi komzuzu, kwaye ukukhwela ezimbalwa kwisitofu kukhawuleza.
Unokwazi ukunqumla inkukhu nemini imva nje kwindlovu yokugqibela kwi-omelet okanye i-egg scramble, okanye uyidle. Kulungile nokho, gcina ixesha ngokucima ubusuku ngaphambi kokuba ususe isidlo sakusihlwa.
Gcina i-Stuff Right in Stock
Uyazi ukuba uyadinga isiseko, njengesonka, ukotya, ubisi kunye namaqanda. Unokuphinda ukhawuleza isantya sasekuseni ngeesitrafti ezinjengebhayinti ye-peanut okanye ezinye i-nutters, i-nut, ama-oats okupheka ngokukhawuleza, kunye ne-appleauce okanye i-appleauce okanye ezinye iziqhamo ezicocekileyo. Yeka ijusi ngenxa yeziqhamo zonke (ezitsha okanye ezinqabileyo), amanzi okanye ubisi.
Gcwalisa ihridi yakho ngesiqhamo esineqabunga nanini na xa ithengiswa. Nesi sizathu: Isiqhamo esisiqhamo siphelele kwi-smoothies (ungayisebenzisa endaweni yeqhwa) kunye nokuxuba kunye ne-yogurt ecacileyo, i-oatmeal okanye i-cereal. Kwakhona lixesha elikhulu-msindisi ngenxa yokuba akudingeki uhlambe okanye usike iziqhamo. Okungeze kuphinde kuphazamiseke.
Inombolo Yobugqi
Vumela abantwana bakho bazi ukuba bangadla nantoni na abayifunayo isidlo sakusihlwa, nje kuphela xa bajonga i-Big Three: isiqhamo okanye imifuno, into eneprotheni, kunye nolunye uhlobo olunzima, i-carbohydrate engqolowa (enokuba isonka, i-waffles, i-cereal , okanye i-oatmeal). Olu dibano lunceda ukuba uqale ekuseni kunye nezondlo kunye namandla esiyidingayo iintsuku zethu ezixakekile, kwaye akufanele kuthathe iiyure-okanye ngaphezulu kweminye imizuzu-ukulungiselela.