Karin kumallo shine abinci mafi mahimmanci a ranaA kan abincin da kuke ci ya dogara da jikinku yana da ƙarfin da yake buƙata don fuskantar sashin farko na yini ta hanyar da ta dace. A cikin dare akwai azumi tsakanin 6 zuwa 8 a cikin manya kuma kusan awanni 10 a cikin yara. Sabili da haka, shan gilashin madara mai sauƙi da fara ranar kamar haka, yana ɗauka cewa jiki bashi da abubuwan gina jiki masu buƙata don aiki yadda yakamata.
Aauki cikakken karin kumallo wajibi ne a rufe nakasuwar azumin dare. Wannan abincin dole ne ya hada da sunadarai, carbohydrates, bitamin, ma'adanai da fiber, ban da haka, dole ne ya zama bambance-bambancen, daidaitacce, na ƙarshe aƙalla na mintina 15 kuma mafi mahimmanci ya kamata rufe tsakanin 20% da 25% na adadin kuzari cinye yayin rana. Idan kanaso sanin yadda ake shirya lafiyayyen karin kumallo ga dangin gaba daya, karka rasa wadannan ra'ayoyin.
Lafiya karin kumallo
Don karin kumallo ya zama lafiya da cikakke, ya kamata dauke da wadannan na gina jiki:
- Abinci daga ƙungiyar hatsi: Zaɓuɓɓukan ba su da iyaka, amma ya kamata ku guji gabatar da irin kek ɗin masana'antu ko kayayyakin da aka sarrafa su don zama lafiyayye da gaske. Zaka iya zaɓar zuwa hatsi, idan sun gama duka, yafi kyau, toast, oatmeal pancakes, kukis na gida ko kowane irin kek wanda kuka shirya a gida tare da abubuwan da suka fi lafiya.
- Kayan kiwo: A gilashin madara mai kyau shine mafi kyawun zaɓi, amma kuma zaka iya sanya wasu abubuwanda suka samo asali kamar yogurt ko cuku. Abu mai mahimmanci shi ne abincin karin kumallo na dukkan iyali, musamman na yara, ya ƙunshi kayan kiwo.
- 'Ya'yan itãcen marmari: Duk lokacin da zai yiwu, an fi so a ci 'ya'yan itacen duka. Amma kuma zaka iya ƙara shi a gutsuttsura zuwa yogurt ko shirya santsi mai madara. Abu mai mahimmanci shine karin kumallo ya ƙunshi wani ɓangare na 'ya'yan itace, don haka jiki ya karɓi adadin ma'adanai da bitamin da yake buƙata.
Zaɓuɓɓukan karin kumallo masu ƙoshin lafiya ga duka dangi
Da safe babu lokacin ɓatawa, saboda haka yana da mahimmanci shirya kumallo ɗaya don dukan iyalin. Nemi girke-girke mafi sauki kuma mafi dacewa ga kowa, wannan zai tabbatar da cewa karin kumallo baya ɗaukar lokaci mai yawa kuma duk dangin suna cin sa da safe. Anan ga wasu kyawawan dabarun karin kumallo:
Kwano na oatmeal tare da yogurt da 'ya'yan itatuwa
Wannan cikakken karin kumallon lafiyayye ne kamar yadda yake dauke da abinci daga dukkanin kungiyoyi 3 da aka ambata a cikin akwati ɗaya. Zaka iya zaɓar nau'ikan 'ya'yan itacen daban, gwargwadon ɗanɗanon yara, har ma zaka iya zaɓar yogurt na kayan lambu don tsofaffi idan ka fi so. Don haka zaka iya shirya shi, a ƙasan kwanon ka saka adadin oat ɗin flakes wanda ka fi so, ya danganta da wanda zai karba. Sannan a hada yogurt ta halitta kuma a saman, wasu 'ya'yan itace sabo ne, misali jan' ya'yan itacen da suke maganin antioxidants.
Banana oat pancakes
Oatmeal yana daya daga cikin lafiyayyun hatsi, yana sanya shi cikakke ga ɗayan iyali. A wannan karon ana amfani da shi ne a matsayin hanyar fanke, mai matukar lafiya, cike da carbohydrates mai saurin jan hankali cikakke don cikakken karin kumallo. A oatmeal pancakes An shirya su da oatmeal, ayaba da zuma, don haka sun riga sun ɗauki kayan marmarin da ya dace don fara ranar. Don kammala karin kumallo, ƙara madara mai kyau kuma za ku sami cikakken abincin farko na ranar.
Fruit smoothie tare da toast
Zaɓuɓɓuka mafi sauƙi da na gargajiya shine na kyakkyawar toya da tumatir, man zaitun ko wani tsiran alade tare da yankan sanyi na turkey. Idan burodin na gida yafi kyau, a nan zamu bar ku ɗaya girke girke mai zaki mai sauki yi da yara. Don kammala lafiyayyen karin kumallo, 'ya'yan itacen da abincin kiwo har yanzu sun ɓace, don haka a wannan yanayin zaku iya haɗa su ku shirya santsi mai sauƙi wanda yara za su sha cikin sauƙi. Dole ne kawai ku haɗu da ayaba cikakke, tare da gilashin madara, da wasu strawberries da dusa.