Yu Pikin dɛn Brekfas: Wetin mek i rili impɔtant? Mek wi tok!

So, aw una de, Mama ɛn Papa? Yu no aw i kin tranga ɛn strɛs fɔ mek yu smɔl pikin rɛdi fɔ go skul, ɔ fɔ di de wok dɛn, ɔ fɔ ple. Insay ɔl da bɔku bɔku pipul dɛn de, sɔntɛnde, pɔsin kin fɔgɛt ɔ fɔgɛt fɔ gi yu pikin gud brɛf we gɛt fayn fayn tin dɛn fɔ it. Bɔt, yu bin no, dis brɛf na rili impɔtant tin fɔ mek pikin in de go bifo ɛn fɔ mek dɛn gɛt wɛlbɔdi. Tide, lɛ wi tɔk bɔt aw fɔ mek dis wɛlbɔdi brɛkfas bi impɔtant pat pan yu pikin in ɛvride, ɛn wetin na di bɛnifit dɛn we i gɛt.

Wetin mek i impɔtant fɔ it brɛf?

Wan wɔd de we se, "Brekfas na di it we impɔtant pas ɔl na di de." Dat nɔto jɔs wan wɔd. Bɔku trut de pan am, mɔ we i kam pan wi pikin dɛn.

Nyu ɛnaji fɔ bɔdi ɛn maynd!

Imajin, pikin nɔ gɛt ɛnitin fɔ it ɔ drink fɔ di wan ol nɛt, dat na fɔ lɛk 8-10 awa so. So we dɛn wek na mɔnin, dɛn ɛnaji lɛvɛl kin rili smɔl. I tan lɛk we motoka dɔn dɔn wit gas. So gud brekfas na mɔnin de gi di pikin in bɔdi ɛn in bren di ‘fyuɛl’ we dɛn nid fɔ stat di de, dat na di ɛnaji we dɛn nid. Di enaji we dem nid fo ron roun and ple ol de, du skul wok, lan nyu tin, ol dis de komot fo dis brekfas.

I de ɛp fɔ mek yu gɛt wɛlbɔdi wet

Yu no se pikin dɛm we it gud brɛf kin it fayn fayn wan ɔl di de? Dɛn kin gɛt mɔ chans bak fɔ du tin dɛn we dɛn de du. Dɛn tu tin ya kin ɛp pikin fɔ gɛt wɛlbɔdi wet . If dɛn nɔ it brɛf, dat kin mek dɛn fil angri leta insay di de, ɛn dis kin mek dɛn it pasmak ɔ it tin dɛn we nɔ fayn we gɛt bɔku shuga ɛn fat. Dis kin mek yu gɛt mɔ wet.

Di we aw di pikin de fil ɛn di we aw i de wach

Yu no wetin kin apin if yu skip fɔ it brɛf? Pikin kin bigin di de wit taya, vɛks, nɔ rɛst, ɛn ivin vɛks. Lɛ wi tɔk bɔt wan smɔl ɛgzampul. Pikin we go skul we i nɔ it brɛf ɛn de lisin to di ticha, angri ɛn i nɔ kin izi fɔ mek i pe atɛnshɔn. I nɔ ebul fɔ pe atɛnshɔn. I kin vɛks pan smɔl smɔl tin dɛn, ɛn i nɔ go fil fɔ ple wit in padi dɛn. I go jɔs de grɔmbul. If dat apin, di wan ol de go bi mes , nɔto so? Di rizin na dat, na mɔnin, dɛn bɔdi ɛn bren nid sɔm nyu ɛnaji, sɔm ‘fyuɛl’ fɔ stat di de. If dɛn nɔ it brɛkfas, bay di tɛm we i dɔn lɛf smɔl fɔ lɛ midulnɛt, arawnd 10 ɔ 11 a.m., dɛn blɔd shuga go dɔŋ, ɛn dɛn maynd kɔnsɛntreshɔn ɛn ɛnaji go bigin fɔ drɔp wantɛm wantɛm.

Metabolism ɛn kalori bɔn

Wan ɔda impɔtant tin na dat, brɛf kin mek wi bɔdi wok fayn fayn wan.I rili kik in. Fɔ tɔk am simpul wan, dis na di we aw di it we wi de it kin chenj to ɛnaji ɛn di bɔdi kin bɔn dɔti tin dɛn. we dis (mεtabolism) bigin fכ wok fayn fayn wan na mכnin, di bכdi de bigin fכ bכn di kalori dεm. Sɔm mɛdikal stɔdi dɛn dɔn sho se di bɔdi kin ebul fɔ bɔn di kalori dɛn na mɔnin pas na nɛt.

Wetin kin apin if yu nɔ it brɛf?

Wi dɔn tɔk se pipul dɛn we nɔ de it brɛf kin gɛt mɔ wet. Bɔku men rizin dɛn de fɔ dis:

• Wi kin want fɔ it snek dɛn we wi nɔ nid bɔku tɛm ɔlsay na di de, mɔ di it dɛn we gɛt bɔku shuga ɛn fat.
• We yu de it di nɛks men it, yu kin it mɔ pas aw yu fɔ it bikɔs yu angri pasmak (we yu it pasmak).
• Yu kin gɛt di abit fɔ it let na nɛt, ɛn dis kin mek bak yu gɛt bɔku bɔku bɔdi.

Di supa pawa we yu bren kin gɛt frɔm brɛf!

Brekfas nɔ jɔs de gi di bɔdi ɛnaji, bɔt i de gi wɔndaful sɔpɔt bak fɔ mek pikin in bren wok.

Nutrishɔn fɔ di bren

I impɔtant fɔ gi yu pikin brɛf ɛvride. So na wetin yu pik fɔ fid dɛn fɔ brɛf. Fɔ mek yu gɛt di bɛst it, pik it dɛn we gɛt bɔku ɔl di tin dɛn we yu kin it, frut ɔ vɛjitebul, ɛn prɔtin, ɛn we nɔ gɛt bɔku shuga ɛn fat we nɔ nid. If yu pikin it gud brɛf, dat go ɛp yu:

• Mɔ fayv , kalsiɔm , vaytamɛn , minral, ɛn bɔku ɔda impɔtant tin dɛn.
• Dɛn tin ya impɔtant fɔ mek di pikin gro ɛn gɛt wɛlbɔdi, ɛn mɔ fɔ mek di bren gro fayn ɛn wok fayn . fכ egzampl, (Whole Grains) Wכl grens de gi enεji we dεn de tek sכmtεm sכmtεm, so di pikin kin de wach. (Calcium) Kalsiכm nכ de כnli εp fכ di bon dεm, bכt i de εp fכ mek di nεv sεstem wok fayn fayn wan. (Vitamins) Vitamin dεm we de insay frut εn vεgεtebul dεm de protεkt di bren sεl dεm.

Ɛp fɔ mek yu sabi du skul wok

Yu dɔn ɛva yɛri se pikin dɛn we de it gud brɛf kin du bɛtɛ na skul ? Na tru. Dis na bikɔs di tin dɛn we de insay brɛf de mek di bren wok. Wan gud brɛf kin:

• Pikin dɛn kin ebul fɔ lan kin bɛtɛ.
• Memori ɛn atɛnshɔn span de divɛlɔp. Dɛn tin ya rili impɔtant fɔ lɛ pɔsin lan. Dis kin ɛp yu fɔ mɛmba lɛsin dɛn ɛn tek tɛm lisin to wetin di ticha de tɔk.

Impɔtant tin: Stɔdi dɔn sho se pikin dɛn we it gud brɛf kin gɛt bɛtɛ mak pan tɛst ɛn dɛn kin du bɛtɛ na klas. Dɛn dɔn si se pikin dɛn we kin tek pat pan skul lanch program dɛn nɔ kin atɛnd.

Aw yu kin mek i izi fɔ gi brɛf?

A ɔndastand se wit ɔl di hustle ɛn bustle fɔ mek yu ɛn yu pikin rɛdi na mɔnin, sɔntɛnde fɔ pripia brɛkfas kin fil lɛk ‘ɔda wok’. Yu kin tink se, ‘O, a nɔ gɛt tɛm.’ Bɔt tink bɔt am as big invɛstismɛnt fɔ yu pikin. Wit smɔl tray ɛn plan, i pɔsibul fɔ mek dis bi abit ɛvride. Lɛ wi luk sɔm advays dɛn we go ɛp wi.

Sɔm advays dɛn we go ɛp wi:

• Fɔs, kip di brɛkfas opshɔn dɛn we gɛt wɛlbɔdi na yu kichin ɔltɛm (ɛgzampul: ɔts, ɔl gren bred, eg, yogɔt we nɔ gɛt bɔku fat, fresh frut, dray nɛt).
• Pripia bɔku tin dɛn di nɛt bifo (lɛk fɔ sɛt di it dɛn fɔ brɛf, kɔt sɔm frut ɛn put am na frij, ɛn gɛt di tin dɛn fɔ di brɛf we yu de mek). Dis kin sev yu bɔku tɛm na mɔnin.
• Ɔlman fɔ gɛt di abit fɔ wek lɛk 10 minit bifo dat . Da we de, yu go ebul fɔ du yu wok witout ɛni fus ɛn wit pis na yu maynd.
• Gi yu pikin dɛm chans fɔ ɛp fɔ pripia ɛn pripia brɛkfas (e.g., was sɔm frut, spre bɔta pan slais bred). Dis go mek dɛn want fɔ it di it we dɛn dɔn mek mɔ.
• Sɔm dez, tɛm kin shɔt. Kip sɔm tin dɛn we yu kin yuz fɔ grap ɛn go na yu maynd (e.g., wan rayp banana, wan apul, wan smɔl bag we gɛt ɔl-grɛyn siriɔs we nɔ gɛt bɔku shuga, wan kɔp yogɔt, ɔ wan trel miks we dɛn mek na os).

Wetin a go du if a se a nɔ angri na mɔnin?

Sɔm pikin dɛn nɔ kin lɛk fɔ it wantɛm wantɛm na mɔnin. Dɛn kin se, “A nɔ angri.” If na so i bi, pripia brɛf we dɛn go tek sɔm tɛm fɔ it, sɔntɛm na bɔs fɔ go skul ɔ afta di fɔs tɛm we dɛn go na skul. Fresh frut, smɔl bɔks we gɛt siriɔs, sɔm nɛt, ɔ af ɔl gren bred sanwij wit pinat bɔta ɛn banana, gɛt tin fɔ it, i izi fɔ mek, ɛn i izi fɔ yu pikin fɔ kɛr.

Us tin dɛn we dɛn nɔ fɔ gi fɔ it na mɔnin?

I impɔtant fɔ no wetin fɔ it fɔ brɛf ɛn wetin nɔ fɔ it. Na tru se sɔm tosta pastries, sirial dɛn we dɛn kɔba wit chɔklɛt, ɛn sɔm brɛf ba dɛn izi fɔ kɛr go to pikin dɛn, ɛn dɛn lɛk dɛn. Bɔt bɔku pan dɛn tin ya gɛt di sem tin we gɛt fɔ du wit kandy ɔ wan paket biskit. Dat min se dɛn gɛt bɔku shuga ɛn kalori, bɔt na smɔl tin dɛn we di bɔdi nid. So bifo yu put dɛn kayn brɛkfas ba ɛn paste dɛn ya na yu supamakit troli, tek tɛm rid di tin dɛn we de na di nyutrishɔn lɛbl. Chek ɔmɔs shuga de insay dɛn, if dɛn gɛt fayv, ɛn if dɛn gɛt wan ol grens.

Brekfas we skul ɔ daycare de gi?

Yu kin luk bak pan us brɛf dɛn kin gi yu pikin in skul ɔ daycare. Sɔm ples dɛn kin gi brɛf, ɛn sɔm kin gi am fɔ fri ɔ fɔ ridyus prayz fɔ famili dɛn we nɔ gɛt bɔku mɔni. If yu pikin de it brɛf na do na os, i impɔtant fɔ tich am fɔ disayd fɔ du tin dɛn we go mek i gɛt wɛlbɔdi. (Fɔ ɛgzampul, wan glas milk instead ɔf drink we gɛt shuga, frut instead ɔf it dɛn we dɛn dɔn frɛsh).

Sɔm fayn fayn aydia dɛn fɔ it brɛf!

Brekfas nɔ nid fɔ bi di sem ol tradishɔnal tin ɛvride. Yu kin miks difrɛn it dɛn fɔ mek wan fayn it we go gi yu pikin di it ɛn ɛnaji we i nid fɔ di de. Di tin we impɔtant pas ɔl na fɔ balans.

Put dɛn tin ya fɔ mek yu it brɛf we balans:

Mek yu brɛf bi it we gɛt ɔltin, prɔtin, ɛn frut ɔ vɛjitebul . Yu kin tray tin dɛn lɛk:

• " Whole-grain cereal with low-fat milk , we dɛn put fresh frut (banana, mango, papaya) ɔ nɛt pan am. Dis na kwik, izi, ɛn fayn stat fɔ yu de, we pak wit fayv, kalsiɔm, ɛn vaytamɛn. "
• " Whol-grein waffles wit pinat bɔta ɔ rikota chiz we dɛn spred pan tap, ɛn frut slais."
• " Wal-wit pita bred wit bɔyl eg slais ɛn fresh spinach ɔ sambal."
• "Mek oatmil , pan am wit nat ɛn frut pis, ɛn sprinkle wit smɔl sinamɔn. Oats na slo-rilis ɛnaji it, so yu pikin nɔ go angri te lanch tɛm. "
• "Tek af wan ol-gren bagel , spre pinat bɔta pan am, ɛn put fresh frut pan am (lɛk banana slais ɔ apul slais)."
• " Brekfas smoothie: Blɛnd milk ɔ yogɔt we nɔ gɛt bɔku fat, frut we yu want (banana, mango, strawberry), ɛn smɔl wit jem ɔ ɔts insay blɛnda. Dis kin gi yu pikin bɔku tin dɛn wan tɛm, lɛk frut, kalsiɔm, ɛn prɔtin. I izi bak fɔ gi pikin dɛn we les fɔ it. "
• "Wan vegtebul ɔmɛlet wit wan slais fɔ ɔl-wit tost."
• "Kɔp kɔkumba slais ɛn hummus , spred pan wan ol-wit pita. (Hummus na spred we gɛt fayn fayn tin dɛn we dɛn mek wit chikip)."
• " Slim tik ɔ chukchuk/fish ɛn tomato, pan tost Inglish mufin ɔ ɔl gren bred ."
• " Ris we lɛf frɔm dina"."Dɛn ɔt am smɔl, ad apul pis we dɛn kɔt, rɛsin, nɛt, ɛn smɔl sinamɔn paoda ɛn stir. Dis na fayn fayn opshɔn we gɛt fayn fayn tin dɛn we fit wi kɔntri. "
• "Put sɔm shredded chiz pan wan ol-wit tɔti, fold am insay af, maykrowev fɔ lɛk 20 sɛkɔn, ɛn put sɔm tomato salsa pan am."

Dɔn bak, nɔ fɔgɛt aw yu gud ɛgzampul impɔtant. Mek yu pikin dɛn si se yu kin ɛnjɔy fɔ it brɛf ɛvride ɛn mek tɛm fɔ am. Pikin dɛn kin lan mɔ frɔm wetin wi de du.

Di tin dɛn we impɔtant pas ɔl fɔ mek yu mɛmba (Take-Home Message) .

So, mama ɛn papa dɛn, yu pikin in brɛf nɔto jɔs snek fɔ bigin di de. I kin rili ɛp yu pikin in wɛlbɔdi, gro, lan, ɛn gladi ɔl di de . Wit di bizi mɔnin dɛm, dis kin fil lɛk se i nɔ izi sɔntɛnde, bɔt if yu plan smɔl ɛn dedikeshɔn, yu kin gi yu pikin brɛf we gɛt fayn fayn it ɛn fayn fayn wan ɛvride.

Dis gud abit we yu gi yu pikin go bi strɔng fawndeshɔn fɔ gɛt wɛlbɔdi tumara bambay fɔ di res ɔf in layf. So, lɛ wi tink bɔt dis bak ɛn tray fɔ mek yu pikin bi prɔyoritɛt fɔ it brɛf frɔm tide, nɔto so? If yu gɛt ɛni ɔda kwɛstyɔn bɔt dis, yu kin aks yu famili dɔktɔ ɔ pɔsin we sabi bɔt it.

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