Kudya kwemangwanani kwevana: zviyo, toast kana makeke?

Kwekudya kwemangwanani kwakadzikama, ndezvipi zvinwiwa uye chikafu?

Kudya kwemangwanani kwakaringana isimba rekupa 350 kusvika 400 kilos macalorie ane:

• - Chinwiwa kuti hydrate.
• - Chigadzirwa chemukaka iyo ichapa calcium uye mapuroteni. Zvose zvakakosha pakukura kwemwana wako. Pazera rake, iye zvino anoda 700 mg yecalcium pazuva, iyo yakaenzana nehafu yerita yemukaka neyoghurt. A 200 ml ndiro yemukaka inovhara chikamu chetatu chezvinodiwa zvayo.
• - Chibereko chitsva diced kana kusvinwa michero yevhitamini C nemamineral.
• - Chigadzirwa chezviyo : 1 / 5th yebhaguette kana, kukundikana, 30 g plain cereals for complex and simple carbohydrates. Izvi zvinopa simba kumuviri uye kubatsira uropi kushanda.
• - shuga nokuda kwekunakidzwa uye simba rinokurumidza, kana jamu shoma kana uchi.
• - Lipids, mune zviduku zvishoma mumhando yebhota pane toast. Vanopa vhitamini A, yakakosha paganda uye kusimbisa immune system, uye vhitamini D, kugadzira calcium.

Kuda chingwa chisina kubikwa kana zviyo

Kusiyana nekutenda kwakakurumbira, kwekudya kwemangwanani, chingwa chinosarudzwa, nekuda kwekuti chiri nyore chikafu chinogadzirwa neupfu, mbiriso, mvura uye munyu mushoma. Inonyanya kupa makabhohaidhiretsi akaoma uye fiber inobata zvakanaka, uye haisanganisi shuga kana mafuta. Iwe unogona kuwedzera bhotela uye jamu pasina kunzwa uine mhosva!

Ongorora: chingwa chedovi chine zvirinani glycemic index uye inobata zvirinani. Chingwa chezviyo chinopa mamwe maminerari, asi inyaya yekuravira!

Mwana wako anofarira zviyo

Chokutanga pane zvose, isu tingatozivawo: hazvisi nani kwaari, nokuti dzinowanikwa ne extrusion, maitiro emabhizimisi ayo anogadzirisa chikamu chavo chekutanga chekudya. Vane macarbohydrates akaoma kunzwisisa uye haapi simba rakawanda kupfuura chingwa! Kana ari mapuroteni, chiyero chavo hachina kunakidza kupfuura chingwa, uye mavitamini ndeaya anopiwa nekudya kwakasiyana-siyana. Zvose zvinoenderana nechiyero! Zvadaro, mamwe ane mafuta akawanda uye anotapira. Saka, kana achiidya mazuva ese, sarudza isina kujeka (seCorn Flakes, Weetabix…) kana nehuchi.

Deredza zviyo zvechokoreti, makuki nemakeke

• - Chocolate zviyo zvemangwanani kazhinji zvine mafuta (mamwe anopa anosvika makumi maviri muzana mafuta). Tarisa mazita acho, uye usanyengerwa nezvinotaurwa zvakadai semavhitamini eboka B (zvinodiwa zvinofukidzwa kune imwe nzvimbo), calcium kana iron (inogoverwa nomukaka)! Kana akavakumbira, mupe kamwe chete pavhiki, asi kwete mazuva ose.
• - Izvo zvinonzi "breakfast" cookies kuwedzera kune starch (complex carbohydrates) inopa shuga (dzimwe nguva glucose fructose syrup inokurudzira kuchengetedza mafuta), mafuta akazara, kunyange "trans" mafuta (yakashata zvikuru uye yakaora mwoyo zvakasimba). Kana iri "yakazadzwa mukaka" vhezheni, inonzi yakapfuma mucalcium, uku ndiko kushambadzira kwakachena: 50 g (kureva kushumirwa kwemakuki maviri) inovhara 2% yeRDI (inokurudzirwa zuva rega rega)!
• -Makeke chikamu chemafaro ehupenyu, asi akapfuma mumafuta akazara ...
• Mhedziso? Hapana mubvunzo wekurambidza chero chinhu, asi svinura: zvido zvevagadziri hazvisi izvo zvevana. Tamba pachiyero zuva rega rega uye umusiyire chigadzirwa chinomuedza kamwe pasvondo.

Bika makeke kana French toast

Makeke anogadzirwa pamba anopa zvirinani zvemhando yepamusoro kupfuura makuki kana makeke emaindasitiri. Kuomarara kunomubatsira kukudziridza zvaanoda uye kukoshesa zvinonaka zvechisikigo. Kana nekuwedzera ukazviita naye… anotonyanya kunakidzwa! Pamazuva aune nguva, gadzira keke, clafoutis, mapanikake, French toast ... nemwana wako uye mugovane kudya kwake kwemangwanani. Kudya kunotorwa mukuwirirana kunomupa chido chekudya zvese. Kuenzanisa kunodawo kusiyana-siyana!

Mamwe mazano akanaka emangwanani evana

Shingai michato isingatarisirwi. Vana vanoda kuziva. Nakidzwa nayo!

• - Panzvimbo pemuchero, gadzira smoothies nemichero yemwaka kana compote (banana-rhubarb kana banana-strawberry…). Edzaiwo michero saladi.
• – Anoda inopisa chokoreti mukaka? Usazeze kuzviita nenzira yechinyakare nechokoreti chaiyo uye bhinzi yevanilla mumukaka!
• -Kuperekedza toast yake yakarukwa, edza majamu anokatyamadza akadai segirinhi rematomatisi kana rose. Dzimwe nguva vana vanoonga zvinonaka zvatisingafungire!
• - Kana zvakaoma kutora mukaka, siyana nekusanganisa zviyo zvayo (zvisina zvinotapira) neSwitzerland duku kana cottage cheese uye kuwedzera uchi.
• -Gadzira toast yeFrench uye wedzera michero mitsva kana chando (raspberries, zvidimbu zvepichisi, rhubarb compote, nezvimwewo): ichi chikafu chemangwanani!
• -Kusiyana, shanda nekeke remumba kana brioche yemuchero, nyowani kana chando, kunyura muyogati yakamutswa!

Kudya kwemangwanani zera nezera

"Kubva pamakore mana kusvika kumakore matanhatu, mwana anoda 4 makorikori pazuva, uye kubva pa6 kusvika kumakore manomwe, anoda 1 makorikori pazuva", anotsanangura kudaro Magali Nadjarian, nyanzvi yezvokudya.

Kune vana vane makore matatu, mukushayikwa kwendiro, bhodhoro re250 ml yemukaka wehafu-skimmed kana wemhou yakazara kana yakafumiswa mukaka wekukura wakanyatsokodzera. Kune izvi zvichawedzerwa 50 g yezviyo: vanopa chikamu chikuru chesimba rinodiwa mangwanani, calcium uye zvishoma zve lipids. Uye kuti menyu ive yakakwana, tinowedzera girasi remuchero wemuchero uye chidimbu chemuchero.

"Ndiro diki yemukaka inogonawo kutsiviwa neyogati, diki yeSwitzerland ye60 g kana maviri e30 g, 3 maspuni ekottage cheese kana 30 g yechizi (saCamembert)", anodaro Magali Nadjarian.

Kwemakore 6-12, 55% yesimba inofanirwa kupihwa muchikamu chekutanga chezuva nekuti iyo assimilation iri nani.

Zviyo zvakagadzirira kushandisa zvinobatsira mukusvitsa zvinovaka muviri zvinodiwa nevana nevari kuyaruka. Iyo yekupedzisira, mukukura kuzere, inowanzodzivisa zvigadzirwa zvemukaka nepo kutora 1 mg yecalcium pazuva kunokurudzirwa. Zviyo zvino ndiyo nzira yakanaka yekusimudzira kudyiwa kwavo. Asi mamwe acho anogonawo kunge aine shuga yakakwira.

Madeleines, brioches uye zvimwe zvingwa zvechokoreti, ane mafuta akawanda, anofanirawo kudziviswa. Kana iri buttered toast, yakapfuma mumafuta, inofanirwa kudyiwa zvine mwero: imwe kana maviri zvimedu zvechingwa zvinoenderana nezera. "Chikamu chidiki che10 g chebhota chinopararira chinokwana kugovera vhitamini A, iyo yakanaka pakuona. Jamu chikafu chinofadza chine shuga chete nekuti vhitamini C yemichero yepakutanga yakaparadzwa panguva yekubika, huwandu hwayo hunofanirwa kuve hushoma ", anopa zano Magali Nadjarian, asati awedzera kuti" uchi hunoumbwa nemacarbohydrates ari nyore uye nehuwandu hwahwo hukuru. yefructose inogadzira nyoro ”.

Pakupedzisira nokuda michero yemichero, nyanzvi yezvokudya inokurudzira kusarudza avo "pasina shuga yakawedzerwa" kana kunyange zviri nani kusvina maranjisi, "pamamiriro ekunwa muto pakarepo mushure mekudzvinyirirwa nokuti vitamini C inoparadzwa muchiedza". Kuchengeterwa gourmets pasina kukurumidza.

Mamwe matipi ekuita kuti mwana wako ade kudya:

Gadzira tafura yakanaka zuva rakapfuura nezvicherwa, mashanga uye mbiya inosetsa kuita kuti kudya mangwanani kunakidze.

Mutsa mwana wako maminitsi gumi nemashanu kana makumi maviri zvisati zvaitika kuitira kuti ave nenguva yekudya kwemasikati asina kumbozorora uye kumupa girazi remvura kana muto wemichero kuti awedzere havi yake.

Siyanisa zvigadzirwa zvemukaka, kunyanya kana akaramba mukaka: fromage blanc, petit suisse, cheese.

Ronga patafura mhando dzakasiyana dzezviyo zvinonakidza.

Zvibatanidza, pazvinobvira, pamagirosa emangwanani.

Ita mufananidzo zvezvikafu zvina zvinokosha, nemifananidzo yevaduku, uye ngaasarudze chimwe nechimwe chazvo.

Ko kana asingadi kudya chero chinhu?

Mugadzirire chikafu chidiki chekuzorora. Gadzira masangweji madiki emumba uye ekutanga senge chimedu chechingwa chesangweji chakapararira nehafu-munyu sikweya kana gingerbread yakazadzwa nediki bhanana Swiss. Iwe unogona zvakare kutsveta briquette yemuchero muto wakachena kana compote pamwe nebhodhoro diki remvura yogati mu satchel yako.

Kunzvenga

- simba chokoreti mabara. Dzine zvinhu zvine mafuta uye shuga. Iwo akanyanya kukwira mumacalorie uye haaunze chero kunzwa kwekuguta.

- muchero wemuchero unotapira kwazvo

- mvura inodziya. Zvimwe zvinotapira zvoita kuti pwere dzijairire kunakirwa kunotapira.