Izingane kufanele zidle okungenani ukudla okungu-5 ngosuku, ukuze udle ukudla okudingekayo njalo emahoreni ambalwa ukuthola amandla abawadingayo. Ngaphezu kwalokho, ngokuhlukanisa ukudla kube ukudla okuningana, kulula ukubanikeza zonke izingxenye ezidingekayo zamavithamini, amaminerali, amaprotheni, imicu, njll.
Konke ukungena nsuku zonke kubalulekile ezinganeni, ukuze umzimba wazo usebenze kahle futhi ukwazi ukwenza yonke imisebenzi yansuku zonke ngamandla. Ngakho-ke, kubaluleke kakhulu ukuthi ungeqi noma yikuphi ukudla kwakho, yize kwesinye isikhathi kungaba nzima uma bephindaphinda kakhulu. Isidlo Kuyisidlo sangaphambi kwesikhathi sosuku, leso sidlo esincane okumelwe babe naso ukuze bangafiki esidlweni sakusihlwa belambile kakhulu.
Izinketho zokudla okunempilo
Isidlo esilungile kufanele sibe nokutholakala kwama-carbohydrate, ukuze ingane ibe namandla okuqedela imisebenzi yosuku. Uma kungenjalo, bangaqaphela ukukhathala futhi babe nakho ubunzima bokwenza umsebenzi wesikole noma ukudlala ngamandla ngaphambi kokulala. Kepha kubalulekile futhi ukuthi isinongo singabi sikhulu kakhulu, ngoba bangasutha kakhulu bese befika esidlweni sakusihlwa ngaphandle kokudla.
Ngakho-ke, ukukhetha okungcono kakhulu kokudla okulula okunempilo kwezingane Kuyinto eyodwa efaka amavithamini, amaminerali kanye nama-carbohydrate ngokudubula okukodwa. Ungaphuthelwa yilezi zokupheka zokudla okulula zezingane.
I-Banana Oatmeal Pancake Recipe
I-oatmeal i-cereal enempilo kakhulu esiza ukulawula amazinga e-cholesterol, anconywe kakhulu kukho konke ukudla, kufaka phakathi eyabantwana. Ngaphezu kwalokho, ubhanana uhlinzeka nge-fiber ne-tryptophan, into ebasiza ukuba baphumule. Le iresiphi elula iletha ndawonye izithako eziphelele zokudla okulula.
Izithako:
- 1 ibhanana maduro
- Ama-40 gr ama-flakes oatmeal
- Iqanda le-1
- isipuni se honey
- ibhotela
- canela umhlabathi
Ukulungiselela:
- Okokuqala sigaya ama-oat flakes ukuthola impuphu ecolekileyo
- Sifaka ubhanana bese ushaya kanye nama-oats asengilazini ye-blender
- Ngemuva kwalokho sifaka iqanda noju. Siphinde sichoboze size sithole isisindo esifanayo, engeza isinamoni emhlabathini bese uxuba ne-spatula.
- Sifaka ingcosana yebhotela epanini elinganamatheli futhi ake sipheke ama-pancake kuze kube yilapho inhlama isiphelile ngokuphelele.
I-Super Smoothie enobisi, izithelo nembewu
Ubisi akufanele lungekho ekudleni kwezingane futhi isidlo siyisinye sezidlo ezinhle kakhulu ukuqedela ukudla kwansuku zonke kwalokhu kudla. Ngakolunye uhlangothi, isithelo esingenye yokudla okubaluleke kakhulu, futhi okufanele sibe yingxenye yaso isidlo wezingane nsuku zonke. Ngokwengeza imbewu sigcwalisa i-super snack, egcwele i-fiber, amaminerali, amavithamini nama-acid abalulekile.
Izithako:
- 1 ibhanana
- I-4 fresas
- 1 ingilazi ye ubisi
- isipuni se honey
- 1 isipuni se imbewu exubile (chia, ifilakisi, isesame)
Ukulungiselela:
- Sifaka ubhanana, ama-strawberry ahlanzekile aqotshiwe nengilazi yobisi engilazini ye-blender. Sigaya kahle kakhulu kuze kube yilapho uthola i-puree enhle.
- Sifaka isipuni soju saphinda sashaya futhi, uma sincane kakhulu, sifaka ubisi oluncane.
- Khonza i-smoothie engilazini ende nokuheha iso lokho ukunambitheka kwengane.
- Ngaphambi kokukhonza, engeza isipuni sembewu kuxutshwe bese ugovuza ngesipuni ukukufaka ku-smoothie.
Ezinganeni ezindala ngokwanele ukuthi zingadla amantongomane, ungakwazi faka imbewu esikhundleni sedlanzana lamantongomane. Futhi kungumthombo omuhle wamafutha acid abalulekile, kanye nefayibha nezakhi zomsoco eziningi zokudla kwezingane.
I-Apple nebhotela lamantongomane
Nsuku zonke ngeke ube nesikhathi sokulungiselela iresiphi yesikhathi sokudla, kepha akufanele uyeke ukunikela ngesiphuzo esinempilo ezinganeni. Ucezu lwesithelo luyohlale luyindlela enhle, kepha ungakwenza kube nomsoco ngokwengeza izithako ezimbalwa.
Izithako:
- 1 i-apula
- isipuni se canela
- ukhilimu we iphenathi (uma kuzenzela, kungcono kakhulu)
Ukulungiselela:
- Geza i-apula kahle kakhulu futhi yomile ngephepha lokumunca.
- Sika i-apula emaceleni kahle bese ubeka epuletini.
- Faka inani elincane lebhotela lamantongomane engxenyeni ngayinye kwe-apula.
- Fafaza isinamoni umhlabathi.