Zvokudya zvevadiki zvakazara musoro wakatyoka kuvabereki vakawanda. Nehuwandu hukuru hwesarudzo dzechikafu dzakagadzirwa dziripo pamusika, zviri nyore kuwira mumusungo wekupa chikafu chisina hutano. Nekudaro, mukati mechikamu chakakosha chehupenyu hwavo, vachikura, isu tinofanirwa kuve nechokwadi chekuti vana vedu vanogashira zvinovaka muviri zvinodiwa. Muchinyorwa chino, tichaongorora zvekudya zvine hutano zvevana, zvakanakira vese kutora kuzorora uye kudya kumba.
El tsika yekudya ine utano inofanira kutanga pauduku. Zvakakosha kuvadzidzisa kuti vanakidzwe nezvokudya zvose pasina kunzwa sokuti vari pakudya kunorambidzwa kana kufinha. Kuvapa masnacks nenzira dzekugadzira uye dzinonakidza zvinogona kuvabatsira kunakidzwa nekudya kwakasiyana siyana.
Zvibereko ne nut cream
Sarudzo yakanakisa yezvikafu michero yakasanganiswa ne nut creams. Musanganiswa uyu hausi unonaka chete, asiwo unopa simba rakawanda kuvana nevatambi. Iwe unogona kusarudza chero muchero waunoda mwana wako uye wobva wawedzera nut butter pamusoro kana sechikamu chesangweji. Heano mamwe mazano anonaka:
- Apple ine almond cream
- Banana nenzungu ruomba
- Peach necashew cream
Zvihwitsi zvekumba
Cupcake isarudzo yakakurumbira pakati pevana, asi kazhinji vanosarudza mabheki eindasitiri, ayo azere neshuga yakawedzerwa uye yakaderera-mhando oiri. Kuti udzivise kudya chikafu chisina kusimba mune zvinovaka muviri, zviri nani gadzira zvihwitsi kumba. Mamwe mazano anosanganisira:
- Cashew uye chokoreti cookies
- Chocolate brownie
- madhongi ane utano
- Apple uye chokoreti muffins
- Flourless Banana Muffins
- Pancakes ane utano
- Carrot keke
- Quinoa uye chokoreti keke
Sandwiches
Vazhinji vedu tine ndangariro dzekumbozorora sandwiches uye chidhinha chemuto wemaindasitiri. Nekudaro, idzi sarudzo hadzisi dzakanyanya hutano. Tinogona kusarudza zvimwe zvekushandisa zvinovaka muviri uye siya parutivi kutonhora kweindasitiri. Heano mamwe mazano ezvekudya zvinovaka muviri:
- Cheese, tomato uye arugula sandwich
- sandwich utano nutella
- Sandwich ine guacamole uye French omelette
- Sandwich ine avocado uye howa dzakakangwa
- Tomato uye tuna sandwich
Muriwo
Kutakura miriwo yakasvibirira muhomwe ndeyekutanga uye ane utano kugadzira tudyo. Kana iwe uinayo kumba, unogona kuiperekedza neimwe hummus kuti unyike matanda mambishi. Iko kutsva uye kutsva kubata kwemuriwo kunobata pfungwa dzavo uye ivo vachange vachidya zvakasiyana zvinovaka muviri. Mamwe mazano emuriwo kuti uende nawo ndeaya:
- cherry tomate
- mwana karoti
- Gaka mbishi kana mhiripiri akachekwa kuita mitsetse
Rangarira kuti snack sarudzo dzinofanirwa kuve dzakasiyana-siyana kuti vana varambe vachifarira, uye mharidzo yakakoshawo. Kazhinji, chikafu chinogona kuitwa kuti chiwedzere kufadza kana chikaunzwa nenzira inofadza.
Chikafu chinodiwa here?
La snack Inogona kunge isiri yakakosha kune vese vana, sezvo zvinoenderana netsika dzemhuri, chishuwo uye kuronga kwekudya. Zvisinei, mumakore echikoro, sezvo vana vanowanzodya kudya kwemasikati mangwanani uye kudya kwemanheru gare gare, kupa chikafu chine utano kunogona kubatsira zvikuru. Ichi chinhu chinotsigira nutritionist Yolanda Sala, uyo anotaura kuti zvinokosha kufunga zvinodiwa nomunhu mumwe nomumwe.
Kukosha kwezvokudya zvine utano
Sezvakaziviswa nedata kubva ku #LoReconozco yekuzivisa mushandirapamwe, yakatangwa neBazi reKushandisa uye neGasol Foundation, padyo ne 40% yevana muSpain vakafuta kana kuti vakafutisa, uye tudyo ndiyo imwe yenzvimbo umo musiyano mukuru unogona kuitwa.
Zvokudya zvine hutano zvinogona kubatsira kudzivirira matambudziko ehutano mune ramangwana nekukurudzira kuumbwa kwe madyiro akanaka kubva paudiki. Kubatanidza michero, miriwo, mapuroteni akaonda, uye zviyo zvakakwana muzvokudya zvekudya zvakakosha. Unogona kuwana sarudzo pa kudya kwemasikati kwakanaka kuvana izvo zvinogona kuzadzisa snacks.
Zvikafu zvinovaka muviri zvevana zvinofanira kuva zvakaita sei
Kuwana chikafu chine hutano chiri nyore: chete kuderedza kana kubvisa zvokudya zvakagadzirwa kubva mupantry uye kuita kuti chikafu chine hutano chiwanikwe. Maererano nemutungamiri we Shanduko diki kuti udye zviri nani, yakagadzirirwa neDhipatimendi rehutano reGeneralitat de Catalunya, inokosha batanidza michero yakawanda uye kusiyanisa mharidzo dzayo kuitira kuchengetedza kufarira kwomwana.
Pamusoro pezvo, mvura inofanira kunge iri chikafu chekutanga panguva yekudya, sezvo vana vazhinji vasingadyi mvura yakakwana zuva rese. Kubva ipapo, zvichienderana nezvinodiwa nemwana, unogona kupa tudyo, muchero mutsva, kana nzungu kutanga pazera remakore matatu. Zvimwe zvingasarudzwa zvingava yogati yakasikwa kana kuti milkshake nebhanana uye oats, somuenzaniso. Unogona kuongorora mabikirwo kubva Pancakes ane utano izvo zvinonaka uye zvinokurumidza kugadzira.
Snack kufemerwa
Kushaikwa kwemazano kunowanzova chipingamupinyi pakugadzirira tudyo tune utano. Nhasi, social media inzvimbo huru apo vazhinji vekudya uye nyanzvi dzekudya vanogovana mabikirwo uye zano rinoshanda. Mamwe mabhuku anodzidzisa kana madhairekitori anogonawo kubatsira pakuwana mazano. kugadzira.
Chirongwa cheNutricoles muenzaniso wemarongedzerwe misangano muzvikoro yekudzidzisa vana nezvekudya kunovaka muviri uye kuvapa zvimwe zvezvikafu zvinofinha. Izvi zvinogona kusanganisira mabikirwo, mitambo, uye zviitiko pamusoro pekukosha kwekudya kwakakwana. Yeuka kuti zvakakosha kuva nezvokudya zvinosanganisira zvokudya zvakaderera-calorie, zvakadai strawberry uye chokoreti kurumwa.
Dzimwe sarudzo dzekugadzira dzekudya zvine hutano
Munyaya ye sandwiches, iva nechokwadi chekushandisa chingwa chakazara ugovazadza nezvokudya zvinovaka muviri. Iwe unogona kuita sandwiches maduku kana kuputira nemafuta matsva, ane mavara, izvo zvichaita kuti zvive zvakanyanya kufadza kuvana.
Sarudzo yakanaka ndeyekugadzirira mini sandwiches neavocado, hummus, kana kusanganisa zvinonaka zvakasiyana mundiro imwe. Iyo yakanaka ndeyekubatanidza michero nemiriwo mune menyu yezuva nezuva yekusiyanisa kudya kwavo uye kuve nechokwadi chekuti vari kugamuchira huwandu hwakanaka hwezvinovaka muviri. Iwe unogona zvakare kubatanidza almond fitness cookies izvo zvakakwana pakudya.
Dzimwe sarudzo dzinogona kusanganisira yogati nezviyo kana mbiya yemichero yakachekwa kuita maumbirwo anonakidza. Mharidzo ndiyo kiyi!
