Uyazi ukuba isidala sithetha ngesidlo sakusasa siyisidlo esibalulekileyo sosuku? Kubantwana beminyaka yobudala, kukho ininzi yesayensi ukuze ibuye ikhuphe. Ukutya kwasekuseni kudibaniswe nokusebenza okungcono kwezemfundo kunye nokuziphatha kwabantwana. Kwaye uphando luye lwabonisa ukuba ukutya kwasekuseni okufanelekileyo-enye equka iiprotheni kunye nee-carbohydrates eziyinkimbinkimbi-inceda ekuphuculeni umsebenzi wengqondo.
Ukuqwalasela into yokuba abantwana (kunye nabantu abadala) kufuneka bakwazi ukugxila kunye nokugcina amandla okuvelisa, ukutya kwasekuseni kubalulekile ukuphosakela.
Iingcebiso zezempilo ezincinane
Nazi ezinye izicwangciso ezikhawulezayo nezilula kunye neengcamango zokufumana izidlo zamandla ezinempilo kwintsapho yonke.
- Cinga ngaphandle kwebhokisi lekusasa. Isidlo sakusasa akusoloko sithetha i-toast namaqanda. Ngenxa yezinto ezahlukeneyo - kungabikho ukuthetha ngokukhawuleza, zama ukutshisa okunye okuseleyo. Ngaba inkukhu isidlo sakusihlwa sokugqibela? Yenza isidlo sakusasa sakusasa. Nangona i-spaghetti kunye ne-meatballs zingenza isidlo sasekuseni se-yummy kunye nezinye izigulane ezitshatileyo ukuze zidibanise isidlo. Ngubani othe isidlo sakusihlwa asinakudla isidlo sakusasa ngosuku olulandelayo?
- Whip up smoothie. I-Smoothies inokuthi ibe ngumsizi wokuphila kubamama abaxakekile - nje ukudibanisa kunye nezithako ezimbalwa kwaye ungaphandle komnyango. Ukuba usebenza ngokukhawuleza, ungayithatha kunye nawe kwikomidi yokuhamba. Zama ukuxuba ama-berries afriziwe kunye nebhanana kunye ne-yogurt okanye ubisi. (Unokwazi ukuhlawula ngesipinashi esithile okanye ucocekile xa umntwana wakho engayi kuqaphela intle.) Enomdla, okunomsoco, ngokukhawuleza, kwaye ephathekayo - kukutya kwasekuseni okugqibeleleyo kwisikolo sasekuseni esixakekile.
- Bilisa amanye amaqanda. Amaqanda aphekiweyo akhethwa ngokukhethekileyo kwixesha elikufutshane leprotheyini. Yenza ubusuku busuku ukuze ugcine ixesha ekuseni. Ncedisa ngeqhekeza le-grains yokutya okanye i-English muffin kunye nezinye iziqhamo kunye ne-voila! Unesidlo sasekuseni esilungileyo.
- Zama ibhotela. Ncedisa i-peanut okanye i-almond ibhotela kwi-whole-grain-toast ye-high-protein. Unokongeza ubusi okanye udibaniso oluncinane lokuthakazelisa, uze uthele iglasi yebisi kwisidlo sakusasa esilungelelanisa ingqondo.
- Nika intlanzi. Ngubani othi awukwazi kuba neentlanzi ekudleni kwasekuseni? I-Salmon kunye neTyhuna ziphezulu kwiiprotheyini kunye ne-omega e-3 fatty acids enempilo, eyenza ukuba ukutya kwasekuseni okugqibeleleyo. Zama ityhuna okanye i-salmon isaladi okanye i-salmon ye-smoked nge-cream cream kwi-bagel.
- Khetha ukutya okusemzimbeni kwaye uphuphe isityalo se-sugary. Yiba nomkhwa wokufunda amaleyibhile xa kuziwa ekukhetheni ukotya kwasekuseni. Khetha umntu obala uluhlu olupheleleyo njengenye yezithako eziphezulu kunye nezantsi. Yongeza ezinye iibhanana ezinciniweyo okanye omisiwe xa udinga ukoma kwamnandi.
- Yiba yi-carb ehlakaniphile. Iziqhamo, ukutya okusanhlamvu okutya kunye ne-oatmeal zikhethileyo zikhethiweyo kwasekuseni. Ezi i-carbohydrates eziyinkimbinkimbi zinika i-fibre kunye nezinye izondlo kwaye igcina amazinga eeshukela egazi ngokungafaniyo (ngokungafaniyo, okuthi, okusanhlamvu okushukela, oku kunokukhokelela ekuphambeni kwamanzi kunye nokuphazamiseka).
Xa ufumana umntwana wakho kumkhwa wokuba nento ethile kusasa, akayi kuba lula ukuba adlule. Nceda ubeke umzekelo omhle ngokutya into ethile; Umntwana wakho akanakwenzeka ukuba angene ekuseni xa unento ethile kunye.