Iyo kosi nyowani yave kuda kutanga uye nayo maitiro anosvika zvakare. Nekusvika kwegore rechikoro, madzinza anodzoka mangwanani uye kumhanyira kusanonoka. Uye panguva ino ndipo apo imwe yemaitiro akakosha emangwanani, chisvusvuro, anoregeredzwa zviri nyore.
Kudya kwekutanga kwezuva kwakakosha maminetsi mashoma, kunyanya kune vana vanozopedza maawa marefu vachidzidza uye vanoda simba rakaringana. Kana mwana achidya zvakawanda, zvinoreva kuti vanodya zvakanaka, nekuda kwechikonzero ichi, zvakakosha kushandisa maminetsi mashoma gadzirira kudya kwakakwana kwakakwana uye kunovaka kune vadiki.
Hapana chinoitika kana rimwe zuva uye zvishoma nezvishoma vachitora mamwe mapakeji, asi zvakakosha kuti usawire mukunyaradza kweyakagadziriswa, kunyangwe yakagarika sei. Kune akawanda zvinovaka muviri uye zvine hutano nzira dzemangwanani, iyo inogona kugadzirirwa mumaminetsi mashoma uye neayo iwe uchave nechokwadi chekuti urikupa chikafu chakakwana chemangwanani chevana vako.
Kudya kwemangwanani mazano
Chingwa chakashambiswa inzira huru yekudya kwemangwanani, asi kuitira kuti irege kuzojairika uye nekudaro inofinha, unogona kuibata zvakasiyana nepeanut butter. Unogona kuiwana musupamaketi uye yemhando yakanaka kwazvo, asi kazhinji ichi chigadzirwa chine shuga yakawanda. Kuti udzivise izvi, unogona gadzira zvako nzungu ruomba kumba zvakapusa, iwe unoda:
- 200 gr yenzungu dzakakangwa, dzisina kuiswa sarufa uye dzakasvuurwa
- Uchi kana mapira manyuchi, anenge 2 mashupuni
- 1 tablespoon kokonati kana mafuta ezuva
- 1 teaspoon pasi sinamoni
Kugadzirira kwacho kuri nyore, iwe unongofanirwa kudaro isa nzungu dzekucheka muchigayo kana muchirongwa chekudya. Kamwe paanenge akachekwa zvakanaka, wedzera zvimwe zvese zvinosanganiswa uye sanganisa kwemamwe maminetsi, kusvikira wawana svutugadzike.
Kuita kuti ichi chigunwe chinakidze, shandisa mbeu chingwa uye wobva wawedzera zvidimbu zvemichero pamusoro, bhanana rakakwana. Uyezve wedzera girazi rakanaka remukaka uye iwe unotova nechikafu chakakwana chakakwana uye chinovaka muviri.
Zvibereko smoothies
Vana vazhinji vanoenda kuchikoro vasina kana kudya kwekuseni, uye muzviitiko zvakawanda imhaka yekuti vanodya zvishoma nezvishoma uye pakupedzisira vanofinhwa uye vanorasikirwa nehavi yavo. Iyi pfungwa yakakwana kune vana vanotora nguva yakareba kuti vadyer, saka ivo vachange vachicheka zvese uye vasinganeti zvakanyanya. Unogona kuwedzera mukaka, oatmeal, sinamoni nemichero yakasiyana, hazvidiwe kushandisa shuga nekuti muchero unozoipa kutapira kunodiwa.
Isa zvese zvinoshandiswa mugirazi yemusanganiswa uye sanganisa kwemaminetsi mashoma, ichave yakagadzirira ipapo. Mune smoothie iwe unenge uchisanganisira calcium kubva mumukaka neoats, makabhohaidhiretsi ane hutano kubva kumaoats nemichero, kuwedzera kune zvicherwa uye mavitamini. Chikafu chamangwanani chakanakisa kutanga zuva nesimba rese.
Banana oat mapancake
Nemapancake aya unenge uchipa vana chikafu chamangwanani chakakwana, chizere nemapuroteni uye hutano hwakanaka. Chii chimwe chakanakira vana vasina kukwana, sezvo ivo vakagadzirirwa neoats uye iyi haina-guten. Ivo vakagadzirirwa mumaminetsi mashoma uye vachiperekedzwa negirazi remukaka, iwe uchave nechikafu chakakwana chemangwanani chemhuri yese, iwe uchada:
- 1 bhanana rakaibva
- 40 gr yeoats akakungurutswa kana oatmeal
- 2 huevos
- pasi sinamoni
Muchidimbu tinoisa bhanana uye toisvina nerubatsiro rweforogo, wedzera mazai akarohwa uye sanganisa zvakanaka. Mushure, tinoisa oats nepasipuni yesinamoni yepasi, sanganisa mushe kusvikira uine bundu risina bundu. Isu tinoisa pani yekutsvaira nedonhwe remafuta emuorivhi pamoto, tichiiparadzira zvakanaka pamusoro penzvimbo yese. Shandisa pani kuti udururire iyo batter muzvikamu mupani, kubika kumativi ese, uye wapedza.
Yogati ine zviyo nemichero
Chekupedzisira, ndinokuunzira iri nyore-kugadzirira sarudzo uye imwe nzira yemukaka pasina kuregera calcium. Yogurt yechiGreek ine mapuroteni mazhinji anoita kuti ive sarudzo yakanaka yekudya kwemangwanani, ichiwedzera michero mitsva uye zviyo zvemhando yepamusoro senge muesli kana nzungu dzevana vakura. Kana vana vari pasi pemakore matatu ekuberekwa, zvinokurudzirwa kuisa makuki akachekwa, zvirinani kana zvakagadzirwa pamba.