Chakudya cham'mawa cha ana: chimanga, toast kapena makeke?

Kuti mukhale ndi kadzutsa koyenera, zakumwa ndi zakudya zotani?

Chakudya cham'mawa chokwanira ndi mphamvu zopatsa mphamvu zama calorie 350 mpaka 400 okhala ndi:

• - Chakumwa ku hydrate.
• - A mkaka zomwe zimapatsa calcium ndi mapuloteni. Zonse ziwiri ndi zofunika pakukula kwa mwana wanu. Pa msinkhu wake, tsopano amafunikira 700 mg ya calcium patsiku, yomwe ili yofanana ndi theka la lita imodzi ya mkaka ndi yogati. Mbale 200 ml ya mkaka imaphimba gawo limodzi mwa magawo atatu a zosowa zake.
• - Zipatso zatsopano zipatso zodulidwa kapena zofinyidwa za vitamini C ndi mchere.
• - Chogulitsa phala : 1 / 5th ya baguette kapena, kulephera, 30 g wamba chimanga cha chakudya chovuta komanso chosavuta. Izi zidzapereka mphamvu ku thupi ndikuthandizira ubongo kugwira ntchito.
• - shuga pofuna kusangalala ndi mphamvu mwamsanga, kaya kupanikizana pang'ono kapena uchi.
• - Lipids, pang'ono pang'ono mu mawonekedwe a batala pa toast. Amapereka vitamini A, wofunikira pakhungu ndi kulimbikitsa chitetezo chamthupi, ndi vitamini D, kupanga calcium.

Kukonda mkate wamba kapena chimanga

Mosiyana ndi zomwe anthu ambiri amakhulupirira, chakudya cham'mawa, mkate umakonda, chifukwa ndi chakudya chosavuta chopangidwa kuchokera ku ufa, yisiti, madzi ndi mchere pang'ono. Amapereka makamaka ma carbohydrate ovuta komanso ma fiber omwe amagwira bwino, ndipo samaphatikizapo shuga kapena mafuta. Mutha kuwonjezera batala ndi kupanikizana popanda kudziimba mlandu!

Chidziwitso: mkate wowawasa uli ndi index yabwino ya glycemic ndipo umagwira bwino. Mkate wa phala umapereka mchere wowonjezera, koma ndi nkhani ya kukoma!

Mwana wanu amakonda phala

Choyamba, tingathe kudziwa bwino: iwo sali bwino kwa iye, chifukwa iwo analandira ndi extrusion, ndi mafakitale ndondomeko amene modifies awo koyamba zakudya khalidwe. Ali ndi chakudya chochepa kwambiri ndipo sapereka mphamvu zambiri kuposa mkate! Ponena za mapuloteni, kuchuluka kwawo sikosangalatsa kuposa mkate, ndipo mavitamini ndi omwe amaperekedwa ndi zakudya zosiyanasiyana. Zonse ndi gawo! Kenako, zina zimakhala zonenepa kwambiri komanso zotsekemera. Chifukwa chake, ngati amachidya tsiku lililonse, sankhani zakudya zosaphika (monga Corn Flakes, Weetabix…) kapena ndi uchi.

Chepetsani chimanga cha chokoleti, makeke ndi makeke

• Mbewu za chokoleti pa kadzutsa nthawi zambiri zimakhala zonenepa (zina zimapereka mafuta okwana 20%). Yang’anani zolembedwazo, ndipo musapusitsidwe ndi zonena zonga ngati mavitamini a gulu B (zofunikira zili kwina kulikonse), kashiamu kapena ayironi (yoperekedwa ndi mkaka)! Ngati wapempha, mupatseni kamodzi pa sabata, osati tsiku lililonse.
• - Ma cookie otchedwa "chakudya cham'mawa" kuwonjezera pa wowuma (chakudya chochuluka chamafuta) amapereka shuga (nthawi zina shuga fructose madzi omwe amalimbikitsa kusungidwa kwamafuta), mafuta odzaza, ngakhale mafuta "trans" (otsika kwambiri komanso okhumudwa kwambiri). Ponena za mtundu wa "mkaka wodzazidwa ndi mkaka", womwe umadziwika kuti ndi wolemera mu calcium, uku ndi malonda enieni: 50 g (mwachitsanzo, kugawanika kwa makeke 2) amaphimba 7% ya RDI (chilolezo chovomerezeka cha tsiku ndi tsiku)!
• - Zakudyazi ndi gawo lazosangalatsa m'moyo, koma zili ndi mafuta ambiri ...
• Mapeto? Palibe funso loletsa chilichonse, koma khalani tcheru: zokonda za opanga siziri za ana. Sewerani moyenera tsiku lililonse ndikumusiyira chinthu chomwe chimamuyesa kamodzi pa sabata.

Kuphika mikate kapena chofufumitsa cha French

Makeke opangidwa kunyumba amapereka zosakaniza zabwinoko kuposa makeke kapena makeke aku mafakitale. Kupsyinjika kumamuthandiza kukulitsa zokonda zake ndikuyamikira zokometsera zachilengedwe. Ngati kuwonjezera muzichita naye ... adzakhala ndi zosangalatsa zambiri! Pa masiku omwe muli ndi nthawi, konzani keke, clafoutis, zikondamoyo, French toast ... ndi mwana wanu ndikugawana chakudya chake cham'mawa. Chakudya chotengedwa mwachisangalalo chidzamupatsa chikhumbo chofuna kudya chilichonse. Kusamala kumafunanso zosiyanasiyana!

Ena abwino kadzutsa maganizo ana

Yesetsani maukwati osayembekezereka. Ana amachita chidwi. Sangalalani!

• - M'malo mwa zipatso, pangani ma smoothies ndi zipatso zam'nyengo kapena compote (nthochi-rhubarb kapena nthochi-sitiroberi…). Yesaninso zipatso za saladi.
• - Kodi amakonda mkaka wotentha wa chokoleti? Musazengereze kutero mwachikale ndi chokoleti chenicheni ndi nyemba ya vanila mu mkaka!
• - Kuti muphatikize ndi toast yake yopaka mafuta, yesani kupanikizana kodabwitsa monga phwetekere wobiriwira kapena duwa. Nthaŵi zina ana amayamikira zokometsera zimene sitikanakayikira!
• - Ngati kuli kovuta kumwa mkaka, sinthani mwa kusakaniza mbewu zake (zopanda zotsekemera) ndi tchizi tating'ono ta Swiss kapena kanyumba ndikuwonjezera uchi.
• - Pangani chofufumitsa cha ku France ndikuwonjezera zipatso zatsopano kapena zowuma (raspberries, zidutswa za pichesi, rhubarb compote, etc.): ichi ndi chakudya cham'mawa chathunthu!
• - Kuti musinthe, perekani ndi keke yopangira tokha kapena brioche yazipatso, yatsopano kapena yozizira, kuti mulowe mu yoghurt yovunditsidwa!

Chakudya cham'mawa zaka ndi zaka

"Kuyambira zaka 4 mpaka 6, mwana amafunikira 1 calories patsiku, ndipo kuyambira zaka 400 mpaka 7, amafunikira 9 calories patsiku", akufotokoza Magali Nadjarian, katswiri wa zakudya.

Kwa ana azaka zitatu, pakalibe mbale, botolo la 250 ml la mkaka wa ng'ombe kapena mkaka wa ng'ombe wathunthu kapena wowonjezera kukula ndi loyenera. Izi zidzawonjezedwa 50 g wa chimanga: amapereka gawo lalikulu la mphamvu zofunika m'mawa, calcium ndi osachepera lipids. Ndipo kuti mndandanda ukhale wokwanira, timawonjezera kapu ya madzi a zipatso ndi chidutswa cha zipatso.

"Mbale yaing'ono ya mkaka ingathenso kusinthidwa ndi yogurt, Swiss yaing'ono ya 60 g kapena awiri a 30 g, supuni 3 za kanyumba tchizi kapena 30 g tchizi (monga Camembert)", akutero Magali Nadjarian.

Kwa zaka 6-12, 55% ya mphamvu iyenera kuperekedwa mu gawo loyamba la tsiku chifukwa kutengerako kuli bwino.

Mbewu zokonzeka kugwiritsidwa ntchito zimathandiza kuti akwaniritse zosowa za thanzi la ana ndi achinyamata. Omaliza, akakula mokwanira, amakonda kupeŵa mkaka pomwe akulimbikitsidwa kudya 1 mg wa calcium patsiku. Zipatso ndiye njira yabwino yolimbikitsira kudya kwawo. Koma zina mwa izo zimatha kukhala ndi shuga wambiri.

Madeleines, brioches ndi mikate ina ya chokoleti, zonenepa kwambiri, ziyeneranso kupewedwa. Koma buttered toast, wolemera mu mafuta, iwo ayenera kudyedwa pang'ono: chidutswa chimodzi kapena ziwiri za mkate malinga ndi msinkhu. "Kagawo kakang'ono kakang'ono ka 10 g wa batala wofalikira ndi wokwanira kupereka vitamini A, yomwe ndi yabwino kwa masomphenya. Jamu ndi chakudya chosangalatsa chomwe chili ndi shuga kokha chifukwa vitamini C wa zipatso zoyamba wawonongeka panthawi yophika, kuchuluka kwake kuyenera kukhala kochepa ", akulangiza Magali Nadjarian, asanawonjezere kuti" uchi umapangidwa ndi chakudya chosavuta komanso ndi kuchuluka kwake. fructose ndi mankhwala ofewetsa tuvi tomwe ”.

Pomaliza kwa zipatso zamasamba, katswiri wa zakudya amalimbikitsa kusankha "osawonjezera shuga" kapena bwino kufinya malalanje, "pakamwa kumwa madzi mwamsanga pambuyo pa kupsyinjika chifukwa vitamini C imawonongeka powala". Kusungidwa kwa gourmets mwachangu.

Malangizo ena okulitsa chilakolako cha mwana wanu:

Konzani tebulo lokongola dzulo lake ndi zodula, udzu ndi mbale yoseketsa kuti kudya m'mawa kukhale kosangalatsa.

Mudzutseni mwana wanu mphindi 15 kapena 20 zisanachitike kotero kuti akhale ndi nthaŵi ya chakudya chamasana mopupuluma ndi kumpatsa kapu yamadzi kapena madzi a zipatso kuti akhutiritse chilakolako chake.

Siyanitsani mkaka, makamaka ngati akukana mkaka: fromage blanc, petit suisse, tchizi.

Konzani patebulo mitundu yosiyanasiyana ya chimanga chosangalatsa.

Lunzanitsa, ngati n'kotheka, pa zakudya zam'mawa.

Pangani chojambula za zakudya zinayi zofunika, ndi zithunzi za ana aang’ono, ndipo msiyeni iye asankhe pa chirichonse cha izo.

Bwanji ngati sakufuna kudya chilichonse?

Konzekerani iye pang'ono akamwe zoziziritsa kukhosi kwa yopuma. Pangani masangweji ang'onoang'ono apanyumba komanso oyambirira monga kagawo kakang'ono ka mkate wa sangweji wofalikira ndi lalikulu la mchere wa theka kapena gingerbread wodzazidwa ndi nthochi yaing'ono ya Swiss. Mutha kutsitsanso briquette yamadzi oyera a zipatso kapena compote pamodzi ndi botolo laling'ono la yogurt yamadzimadzi mu satchel yanu.

Kupewa

- mipiringidzo ya chokoleti yamphamvu. Muli zinthu zamafuta ndi shuga. Zili ndi zopatsa mphamvu zambiri ndipo sizibweretsa kukhuta kulikonse.

- timadzi tokoma kwambiri ta zipatso

- madzi ozizira. Zina zimakhala zokoma kwambiri ndipo zimatengera achinyamata kuzolowera kukoma kokoma.