Wonke umntu uyazi malunga neesetyana kunye neesaphule ze-apple, kodwa kuninzi kakhulu ongakwenza ngeziqhamo kunye nokutya okutyalwa kwemifuno! Ukuba ukhonza ixesha lesigxina okanye emva kokusesikolweni, sebenzisa njengethuba lokukhulisa ukutya kwabantwana bakho ngemihla. Bamele bafumane ubuncinane amahlanu ngee-servings ngosuku. Ukunyulela okuvelisa iziqhamo kunye nemifuno kunamnandi, kunemibala, kwaye ixutywe ngamavithamini amaninzi kunye nama-antioxidants.
Abaninzi banamanzi ukuze bancede umntwana wakho ahlale e- hydrated .
Imifuno edlayo
Ukupompoza ukuveliswa kwezingane, izondlo zivame ukuncoma ukunciphisa ukudla okudliwayo ngaphambi kokudla okudliwayo. Ukuba abantwana balambile ngokwaneleyo, abayi kukhononda. Njenge-appetizer okanye nayiphi na ixesha, sebenzisa imifuno eluhlaza okanye i-steamed ngokukhawuleza ukuba ubuhlobo bentwana bukhulu kunye nokulungelelanisa ukulungiselela. Yongeza i-ketchup, i-soy sauce, okanye i-fat-fat dip okanye igqoke isibheno esininzi (kwaye ngamanye amaxesha, iprotheni eyongezelelweyo). Okanye, sebenzela izigulane ezinobumba kunye ne-guacamole, i-baba ghanoush, okanye i-salsa-ezi zi-dips ezenziwe ngamagqabi, ngoko ufumana ezimbini ngomnye!
Ungakhuthaza inkunzi yesibongo ngokusika imifuno kwimimiselo ehlekayo. Okanye ubakhonze ngenye indlela entsha, efana ne-tin e-muffin okanye enye inkunkuma. Okanye uzilungiselele ngomyalelo wokunwa kwemvula, okanye kwezinye izinto ezizisebenzisayo zemibala yemvelo.
Imifuno elandelayo, ngokukodwa, ithambekele ekubeni yizintlu kwizintlu zezingane, nokuba zenziwe zikhuni okanye ziphephe:
- IiKaroti
- Isileri
- Iipasta ze-sugar sharap (okanye iiperezi ezicandiweyo, kunjalo!)
- Ubhontshisi beentambo
- Iikotyi
- Iipilisi zeBell
- Ibrokholi
- Icauliflower
- Amagilebhisi okanye utamatisi othandekayo
- Ukuxhaswa
- I-chimping veggie chips (njenge-sweet potato okanye i-kale)
Ukutya kunye neZithelo
Iqhamo elimnandi, elinemibala ngokuqhelekileyo lixatywe kakhulu nezingane! I-Pair ene-protein encinci okanye udibanti owenziwe nge yogurt ephantsi-mafutha, i-cream cream, okanye ibhotela ye-nut ukuze ukhulise ixabiso lokutya kunye nokwenza i-snack igcwalise.
- Isiqhamo esitsha: ii-apula, iibhanana, iidiliya, amajikijolo, i-cherries, iiperesi, iiplums, iipereyiti, ii-oranges, i-tangerines, i-clementines, i-grapefruit, i-melon, i-kiwi, i-ananas, i-mango. Khangela ngokupheleleyo, xuba kwi-saladi, okanye udibanise i-chunks kwi-skewer yesithelo se-kabob (sebenzisa i-skewer kunye ne-snip off front tip phambi kokukhonza kubantwana abancinci)
- Isiqhamo esomileyo: iivumba, i-Craisins, i-apricot, i-prunes, imihla; iziqhamo zesikhumba okanye i-roll-ups ezenziwe kwiziqhamo eziyi-100% (jonga iilebhile ngokucophelela, ezininzi "iziqhamo ezinokutyiwa" kunye nezikhumba ziqulethe kakhulu ishukela kunye nezimbalwa zezondlo ezitholakalayo kwiziqhamo zonke;
- Iziqhamo ezomileyo
- Iziqhamo ezinamathanga aphethwe ngamanzi okanye isiraphu elula: iiperesi, iinanphale, iipereya, ii-oranges ze-mandarin; okanye i-appleauce (kwakhona, jonga iilebhile ngokucokisekileyo ukuphepha iishukela ezongeziweyo)
- Isiqhamo esisiqhamo: Hlanganisa kwi-smoothies kunye nobisi oluncinci obushushu okanye i-yogurt; Gcina amagilebhisi kunye ne-melon cubes kwifriji ukwenzela ukutyhulwa okuqabulayo kwiintsuku ezishisayo
- I-100% yesiphumo sesithelo okanye i-juice e-frozen efriziwe (ezi zinto ziqukethe i-fiber engaphantsi kuneziqhamo zonke, kodwa ziza kunika izibonelelo zondlo)
Inqaku lokukhusela: Khumbulani ukuba iindawo ezinzima zokutya, imifuno eluhlaza kunye neziqhamo zingaba yingozi. Qaphela xa ukhonza kubantwana abangaphantsi kwe-5. Gxuma kwiinqhezu ezincinci okanye umnqweno ngokukhawuleza ukuba unciphise, uze upholile ngaphambi kokukhonza.