Apo mwana wedu muduku anovamba kukura, ndokwomuzvarirwo kuti vanenge vabereki vose vasava nepanikiro pamusoro porudzi rwokudya rwakarurama. Nhasi, muzvitoro zvikuru kana zvitoro zvakawanda unogona kuwana zvakasiyana-siyana zvekudya zvinoenderana nezerad, asi nguva zhinji, zvikafu izvi zvine huwandu hwakanyanya hweshuga mukuwedzera kune izvo zvinogadzirwa zvakanyanya.
Mune ino post, Tiri kuzokupa mazano akasiyana emangwanani evana vane gore rimwe chete vane hutano uye vari nyore kugadzira. Chikafu chamangwanani chakakodzera chinofanira kugadzirwa nemishonga yemukaka, zviyo uye michero, asi zvinogona kuchinjirwa kune zvinonaka uye rudzi rwekudya kwemhuri yega yega.
Zvokudya zvemangwanani zvinofanira kuva sei zvevana vane gore rimwe chete?
Takambotaura pakutanga kwebhuku rino, kuti kune mhando dzakawanda dzinotipa zvakasiyana-siyana zvekudya zvevana vedu, asi. Tinofanira kuyeuka kuti kudya kwemangwanani kuvana kuri nani kana kusina kugadziriswa uye kune utano hwakakwana sezvinobvira.
Kutanga Kwazvose unofanira kubvunza chiremba wevana vako kuti vaone kuti ndezvipi zvekudya zvinogona kutorwa nemwana wako, kana paine chero kurambidzwa. Izvo shuga shoma muzvokudya zvinodyiwa nevaduku zviri nani, zvinofanira kunge zvakapfuma mumavhitamini, mapuroteni, mvura, makabhohaidhiretsi nemamineral.
Zvokudya zvemangwanani zvinovaka muviri zvevacheche vane gore rimwe chete
Tinoziva kuti hadzisi mhuri dzese dzine nguva yakawanda mangwanani uye dzinogara dzichimhanya kusvika kune zvese. Ndokusaka mune iyi runyorwa rwemabikirwo iwe uchizokwanisa kuwana makuseni ane nyore uye nekukurumidza kugadzirira, asiwo mamwe akaomesesa.
Banana uye oat cake
Chokwadi mese iwe nemwana wako munoda chidimbu chekeke resiponji rakapfava uye rizere nekunaka paunongosimuka.. Chinhu chakanaka pamusoro peiyi resipi ndechekuti iwe unogona kuzviita munguva yako yakasununguka uye woigadzirira kudya kwemangwanani pasina kumuka kare.
Kugadzira iyi resipi iwe unoda zvinotevera viungo:
- Mukaka (inogona kuva yakajairika kana yemiriwo): 200 ml
- mabhanana matatu akaibva
- Hupfu hwehupfu: 250g
- Mazai maviri saizi L
- EVOO: 80ml
- mbiriso: 16g
- Nines yekuravira kana imwe mhando yemuchero wakaomeswa
- Margarine: 10g (zvichida)
Danho rekutanga nderekupisa ovheni kusvika 180g nekupisa kwepamusoro nepasi. Mumudziyo tichabatanidza mabhanana akachekwa, mukaka, mazai nemafuta. Nemusanganisi wemagetsi tichasanganisa zvese zvinoshandiswa. Zvadaro tichawedzera oatmeal uye mbiriso, zvakakosha kuvabatanidza nerurimi, kwete nemusanganisi. Pakupedzisira, wedzera walnuts kune musanganiswa.
Nemajarini tichazora mold yekeke yedu, panzvimbo yemargarine unogona kushandisa pepa rematehwe. Dururira musanganiswa mu mold uye Tinobika kwemaminitsi makumi matanhatu, nguva yacho inobva pahuwandu.
Oatmeal, banana uye chokoreti pancakes
Chisvusvuro pasina shuga inoperekedzwa nemichero, ine utano kune vadiki mumba. Zvisungo zvinodiwa kugadzira mapakeke aya ndezvi:
- Bhanana rakaibva
- Zai
- Oat flakes kana hupfu: 150gr
- Mhou kana mukaka wemiriwo: 150ml
- pure chokoreti chips
- Chibereko kuperekedza; raspberries
Kupwanya zvese zvinoshandiswa, kunze kwechokoti uye raspberries, mumudziyo. kana wava nayo homogeneous mass wedzera chokoreti chips. Mune a nonstick skillet, enda unokanda hupfu hushoma kuti ubike mapanike. kana vari yakasvibirira kumativi ose maviri inoshumira pandiro iri pedyo nezvidimbu zviduku zve raspberry.
Muchero uye oatmeal ndiro
Kana a muchero smoothie hauite sewakakwana Kune mudiki wedu, tinokusiya nekugadzirisa kweiyo pfungwa, tichiizadzisa nezvimwe zvekudya. The viungo Zvauchazoda ndezvi:
- Bhanana rakaibva
- 4 kana 5 mahabhurosi
- Yakasikwa yogati, kefir kana smoothie fresh cheese: 120gr
- Oatmeal
- 100% cocoa cream kana peanut yakasikwa: imwe spoon
- Optional: wedzera mhodzi kana grated kokonati
Iyi kamukira haitore nguva yakawanda, iwe unongoda blender. Cheka michero muzvidimbu zviduku uye uzviise mugirazi ye blender, wedzera spoonful yecocoa kana peanut cream, oat flakes uye cheese itsva. Sanganisa zvese izvi zvinongedzo zvakanaka.Kana yagadzirira wedzera mundiro uye shongedza nezvidimbu zve sitirobheri, kokonati kana mhodzi.
Toast ne fresh cheese uye avocado
Pakupedzisira, imwe nzira ine utano kune vose vana nevakuru kubva kumba, zviri nyore uye nekukurumidza kugadzirira, iwe unongoda chete:
- Chimedu chechingwa chinotaridzwa chevacheche
- Low-fat whipped fresh cheese kana cottage cheese
- EVOO
- Avocado
Unofanira chete rovaidza chingwa zvishomawedzera dash ye mafuta omuorivhi, kuparadzira cheese itsva pamusoro toast uye wedzera zvidimbu zviduku zvekotapeya.
Tinokuyeuchidza kuti mapeji ose aya anogona kuchinjwa kune rudzi rwekudya uye zera revana vaduku. Yeuka kushanda zvakanaka nezvokudya, ndiko kuti, zvicheke kuita zvidimbu zviduku kuitira kuti kutora kuve nyore.