Ukutya okulula, okulula, kunye nesondlo esinomsoco
Kwiintsapho ezininzi ezixakekileyo, ukutya kwasekuseni kudla ngokukhawuleza kwaye ngokuhamba-phambili njengoko abantwana kunye nabazali bazama ukuya esikolweni baze basebenze ngexesha. Kodwa njengokuba uzama ukuthabatha ibha ye-sugar-filled filled-sugar (okanye enye ikhefu yokukhetha kwasekuseni) okanye ukunqumla isidlo sakusasa ngokupheleleyo, yiyiphi intsapho ezininzi ekugqibeleni ezenzayo, kulungele ukuzama ukucwangcisa imizuzu embalwa eyongezelelweyo ngokuhlwa kwakho kwaye kwimihla yokusa ukwenza ixesha lokutya kwasekuseni ngokukhawuleza nangokusempilo .
Kungenxa yokuba uphando lubonisa ukuba ukutya kwasekuseni okunempilo kubaluleke kakhulu kubantwana abaneminyaka esikolweni. Uphando lubonisa ukuba uphuculo lwemfundo luphuculwe xa abantwana bedla isidlo sakusihlwa, "kusho uMarit Chaparro, isithethi se-Academy of Nutrition. Ubuchopho babo budinga i-fuel. Benza i-glucose ye-glucose kwizinga eliphezulu kakhulu. Ngamafutshane, abantwana abadla ukutya kwasekuseni benza ngcono esikolweni.
Ukuqinisekisa ukuba abantwana bakho badla isidlo sasekuseni esilungileyo ngaphambi kokuba bahambe baye esikolweni okanye kwimisebenzi yeveki, zama ezi ngcebiso kunye neengcamango ezifanelekileyo zokuphumula okulula, ezilula kunye nezondlo.
Iingcebiso zokwenza isidlo sasekuseni seNtwanyana
- Fumana ukuxuba okulungileyo. Indlela efanelekileyo yokukhumbula okokubandakanya kwisidlo sasekuseni esilungileyo kufuneka uyikhumbule ibinzana elithi "ezintathu okanye ngaphezulu ngaphambi kokuphuma emnyango," kusho uToby Smithson, umkhulumeli we-Academy of Nutrition kunye neDietetics kunye nomlobi weSiyabetes Meal Planning kunye neZondlo zeDummies . U-Smithson weluleka ukukhetha enye ukusuka kumaqela amathathu okutya - amaprotheni, okusanhlamvu okupheleleyo kunye neziqhamo-ukudala kwasekuseni. (Ukutya kwasekuseni okulungileyo kuza kuba ngumtya weshizi, abaqhiqi bekolweni, kunye ne-apula, ngokomzekelo.)
- Banike iinxalenye ezincinci. Esinye isiluleko esibalulekileyo: Cinga umgangatho, kungekhona ubuninzi, uthi Smithson. Le ndlela iluncedo ngokukhethekileyo kuba abazali baqapheli ukuba abantwana abasebancineni abakwazi ukuphatha iindawo ezinkulu. Esikhundleni sokulindela umgcini wakho wokuqala ukuba adle isilwanyana sonke, uncedo olukhulu lwamaqanda aqhekezayo, kunye nebhanana lonke, umzekelo, unike umntwana wakho isiqingatha sesigqabi, ube neefoloko ezimbalwa zamaqanda, udle ezimbalwa iinqununu zebhanana ukuze ziqhube.
- Sebenzisa intsimbi ye-muffin. Indlela enkulu yokujonga ngetyala lesahlulo ngokugcwalisa indebe ye-muffin ye-tin okanye i-silicone ye-silicone ephindaphindayo kunye nekomityi, isithelo, okanye ezinye ukutya kwasekuseni.
- Yenze ubusuku ngaphambi. Njengokuba unako, yenza ukutya kwasekuseni ebusuku. Umzekelo, unako ukubilisa amanye amaqanda okanye wenze i-oatmeal kwaye ufake ezi zinto efrijini ngosuku olulandelayo.
Inkulu Yenqanawa Izinto ukuze Uqikelele
Xa ucinga malunga nokunika abantwana bakho isidlo sakusasa, qwa lasela izinto eziphilileyo ukusuka kula maqela amathathu okutya:
- Iingqolowa ezipheleleyo (i-bagel epheleleyo yengqolowa, i-high-fiber cereal, i-tortilla yengqolowa epheleleyo, i-oatmeal, isonka)
- Iiprotheni (amaqanda, i-turkey ephilileyo, i-tofu, ubhontshisi, i-nut, i-lox)
- Iziqhamo (ama-berries, i-melon, ii-apula, iibhanana)
Elula, Enempilo, kunye neNkcazo yokuKhula kwasekuseni
Ngoku ukuba unengcamango yokuba yiziphi izithako oziqwalaselayo, zama ezi zintlangano (okanye wenze ngokwakho) ukudala isidlo sasekuseni esilungileyo nesilula. Inxalenye engcono kakhulu: Uninzi lwezi zifulo ezikhawulezayo zingenziwa ubusuku ngaphambi kokugcina ixesha ekuseni.
- I-mini ye-ngqolowa enesonka kunye neebhanana
- I-yogurt e-Low-fat yogric kunye nama-nut, kunye namajikijolo
- I-egg burrito (amaqanda aqhekezayo kunye nama-fat fat-fat ehlanganiswe kwinqaba ye-tortilla) kunye neziqhamo kwicala
- Iingqengqele zesiNgesi zesiNgesi kunye ne-turkey kunye ne-fat fat fat with fruit and yogurt
- I-quesadilla kunye nobhontshisi kunye noshizi ephantsi
- Izithelo kebabs
- Ukuxuba umzila
- Iifubhe ezinobhotela
- Ukudla isonka kunye ne-cottage okanye i-ricotta ushizi
- "Ikhefu le-Apple"
- Imifomfini encinane
Yaye uzame ezi ngcamango ezongezelelweyo zokukhupha iingqondo zokugcoba iingqondo ukuze abantwana bazilungiselele usuku oluxakekileyo.