Kune vana vanofara vasina mahwendefa ekrispy salads uye broccoli kunge maswiti, asi chii chaunoita kana vana vako vachiramba kudya miriwo yakasvibira? Vana vanoda kudya kwezvirimwa - miriwo ine mavhitamini nemaminerari avanoda.
Miriwo kubva kumhuri yekabhichi ndiyo ine hupfumi hwakasiyana-siyana hwezvinovaka muviri: calcium, vitamini A uye C, uye beta-carotene. Vana vazhinji nevakuru vakawanda havadi kuravira uye kuumbwa kwemiriwo iyi.
Panzvimbo pokukumbira mwana wako kuti adye zvokudya zvaasingadi, gadzira muriwo nenzira yokuti achazvidya nokudisa. Usaisa ndiro yemwana wako nezvidimbu zvakakura zvemiriwo. Mupei akumbire zvimwe.
Kurudzira mwana wako kuti aedze ndiro imwe neimwe, asi usamumanikidza kudya zvakawanda kana asingadi. Chinhu chakanakisisa muenzaniso wakanaka. Kana ukadya kudya kunovaka muviri, mikana yokuti vana vako vachadyawo zvokudya zvine utano.
Spring yakasvika. Nguva yekudyara mapindu. Kunyangwe chidimbu chidiki kana akati wandei midziyo ine pasi chatova chimwe chinhu. Sarudza zvirimwa zviri nyore kurima uye kubereka goho repamusoro. Inogona kuva zucchini, lettuce, kabichi, pizi kana tomate. Ita kuti mwana wako asarudze mbeu uye abatsire nekudyara, kudiridza, uye kukohwa.
Mugadziri wezvokudya anogonawo kubatsira zvikuru pakugadzira zvokudya zvevana. Mumasekondi mashomanana, unogona kuita puree: kusanganisa makiki uye zvakasiyana-siyana zvemiriwo nemishonga. Vegetable puree inogona kuwedzerwa kune soups, mupunga, mashed mbatatisi, spaghetti muto, pesto, pizza kana saladi - nyore uye utano. Wedzera puree kune chikafu chinodiwa nemhuri yako. Kashoma kuti munhu aone musiyano wekuravira.
Minced miriwo inogona kungochengetwa mufiriji kwemazuva mashomanana. Hapana dambudziko - gadzira batch hombe uye uiise mufiriji. Miriwo inogona kuvapo kwemwedzi inoverengeka. Iwe unogona kungotora chitsama chenyama yakakanyiwa chero nguva yaunoda.
Kana vana vako vasingadi kudya zvimedu zvemiriwo musobho, zvicheke mu blender kana chikafu processor. Edza kusanganisa muriwo nebhinzi. Iwe uchashamisika kuti inonaka sei. Soups yakadaro inogona kunwiwa kubva mukapu. Pureed soups inzira yakanaka yekudyisa mwana anorwara asingadi kudya.
Vegetable smoothies? Iwe haungatombozviedza, vana vanonwa zvese kusvika pasi. Tora iyi musanganiswa wezvigadzirwa kuti uite smoothie: 1-1/2 makapu emuapuro juice, 1/2 apuro, akachekwa, 1/2 orenji, akasvuura, 1/2 mbishi mbatatisi kana 1 karoti, akachekwa, 1/4 kapu yakagurwa. kabichi, 1 bhanana. Wana 2 kusvika ku3 servings.
Miriwo inogona kushandiswa mumidziyo yakabikwa senge zucchini muffin, keke keke, nhanga kana mbambaira rolls. Huchi hudiki, sirapu yemepu, kana date paste inogona kushandiswa kutapira zvakabikwa. Miriwo yakaomeswa inogona kuwedzerwa mukanyiwa kana uchibika chingwa, pizza, mabhanzi, muffin, nezvimwe.
Imwe nzira huru yekushandisa miriwo yepasi ndeyekusanganisa ne tofu kana bhinzi uye kugadzira burgers. Iwe unogona kugadzira veggie burgers nemafuta akazara nemiriwo.
Quick veggie burgers
Sanganisa 2-1/2 makapu akabikwa mupunga kana mapfunde ane 1 grated karoti, 1/2 kapu yakachekwa kabichi, maspuni 2 esame mhodzi, 1 teaspoon soy muto kana 1/2 teaspoon munyu, uye 1/4 teaspoon mhiripiri yakasviba.
Sanganisa zvakakwana nemaoko. Wedzera mvura shoma kana zvimedu zvechingwa, kana zvichidiwa, kuitira kuti huwandu huve hunoita patties. Fry ivo mumafuta mashoma kusvika vatsvukira uye crispy kumativi ese maviri. Burgers inogonawo kubikwa pa 400 ° pane greased baking sheet kweanenge maminetsi gumi padivi.