Usafunga kuti wechidiki achaita seanosetsa ne "bhokisi" rake. Kusiyana neizvi, kazhinji, vezera vanozoongorora kutama kwakadaro se "mberi", kunyanya mushure mekujairana nezviri mukati memudziyo. Uye mukati tinofanira kuisa zvose zvinonaka zvikuru, appetizing uye utano, apo chimwe chinhu chisingazorasikirwi chitarisiko chacho uye kutsva uye chisingazosvibisi bhegi rechikoro panguva yekufambisa.
Kune ruzivo rwakawanda mukugadzira "bhokisi" nekudya kwemasikati kwevana vechikoro kuMadokero: maererano nezvidzidzo zvenguva pfupi, vanopfuura hafu yevana vechikoro vanotora zvokudya zvakadaro navo, uye izvi zvinenge mabhiriyoni mashanu emabhokisi ezvokudya zvemasikati pagore muUnited States chete! Saka mubvunzo "Chii chekuisa mubhokisi?" takasarudza kare kare. Panguva imwecheteyo, kusiyanisa kudya kwemasikati kwevechiri kuyaruka (vanoda zvose zvitsva!) Iri ibasa rakaoma zvishoma. Asi nekutenda kune akateedzana matipi pazasi, ese mibvunzo iyi ichavharwa kwauri.
Chii chinofanira kuva nekudya kwemasikati kwevechiri kuyaruka maererano nekudya kwakakwana kune utano:
1. Zvokudya zvine iron. Vechidiki, kunyanya vasikana, vanowanzova muboka reavo vasina kukwana mune iyi mineral inokosha. Saka pfungwa yedu yekutanga ndeiyi inotevera. Ndezvipi zvekudya zvevegan zvine iron yakawanda? Green leaf lettuce, maapricots akaomeswa, pamwe chete nehuku, nyemba nebhinzi. Kubva kune chickpeas yakabikwa (tinokurudzira kunyura usiku hwose kuderedza nguva yekubika), unogona kuita dessert inoshamisa neuchi. Lentils inogona kusanganiswa nemupunga uye kuiswa mumudziyo wakasiyana (hapana chimwe chinhu chinobatsira pakugaya kupfuura Khichari!). Bhinzi mubhokisi rekudya kwemwana haifaniri kunge yakanyanyisa, kuitira kuti irege kukonzera kuputika.
2. zen'e chimwe chinhu chakakosha. Iyo yakawanda mu brazil nuts, almonds, mhodzi dzenhanga uye sesame. Zvese izvi - zvega kana zvakasanganiswa - zvichagadzira chikafu chakanakisa; usakanganwa kuisa chipunu kune delicacy. Kana mwana wako ari ovo-lacto vegetarian (zvinoreva kuti anodya mazai), ziva kuti ivo vakapfumawo mu zinc.
3. Omega-3-unsaturated fatty acids zvakakosha pakushanda kwakazara kwehuropi uye hormonal system. Iyo yakawanda mumhodzi dzechia, iyo yakanaka mu smoothies - ona pfungwa 5 pazasi (teapuni imwe yembeu yakakwana). Omega-3s inowanikwawo mumafuta erapeseed (inogona kushandiswa sechipfeko chesalad kana ukaiisa mubhokisi rako rekudya), mhodzi dzehemp (inotengeswa muzvitoro zvehutano; dzinoda kuve dzakakangwa zvishoma uye dzinogona kuiswa munyu zvishoma kuravira) uye mumiti yose isina kugochwa (yakaoma) - kunyanya walnuts, inoda zvidimbu 7-8. Omega-3s inowanikwawo musoya beans (inofanira kugochwa kana kubikwa kuti idye), tofu (ichi chikafu chinovaka muviri uye chemazuva ano chikafu chemasikati charohwa!), manhanga uye sipinashi.
4. Chimwe chinhu chinonakidza… Uye pamwe chinotyisa! Kwete, hongu, kwete machipisi - unogona popcorn yakabikwa kumba, asi, hongu, kwete mu microwave uye ine mwero munyu munyu (iwe unogona zvakare kuwedzera paprika, chili uye kunyange shuga kana chinotsiva kuravira).
5. Inwa. Usarasikirwa nemukana wekuendesa mwana wako kuchikoro nemuto mutsva, yogati inonwika (yakagadzirwa kumba), kana smoothie inoshamisa yakagadzirwa nesainzi yazvino uye rudo. Kuita kuti kunwa chinwiwa chakakora kuve nyore, chidururire mubhodhoro remitambo rakakodzera rine mutsipa wakafara.
Kubva pane zvigadzirwa