I fa chu sikul ban hnuah a riltam em? Sikul ban hnua chaw ei tur hrisel tak tak chungchang i sawi dawn nia!

I fa chu sikul a\anga a haw veleh kitchen-ah a tlan phei a, "Nu/Pa, ka ril a tam, ei tur min pe thei ang em?" A nihna takah chuan naupang tam tak chu sikul atanga an haw hunah riltam hi thil pangngai tak a ni. Naupang thenkhat chuan chawhmeh an ei a, sikulah chawhmeh an ei hma deuh a, chutah chuan homework ti turin tlai lamah an muhil thin. Ṭhenkhat chuan sikul ban hnuah thiltih dang an nei thei bawk. Chawhmeh an ei tlai deuh a nih pawhin zanriah ei hma darkar 6 emaw a aia rei emaw an riltam hun a awm.

Engvangin nge heng chawhnu lam chaw ei turte hi a pawimawh?

A awlsam zawngin sawi ila, sikul ban hnua he snack te tak te hian naupang riltamna a tiziaawm a, taksa tana ei tur mamawh a pe bawk. Hei hian chakna a pe a, zanriah ei thlenga riltam lo turin chakna a pe a ni. Mahse, nu leh pa kan nih angin naupang hnenah heng thilte hi a dik taka pek hi kan fimkhur a ngai a, chutih rualin zanriah ei phalsak kan ngai bawk . A chhan chu, he snack te tak te hi control loh chuan naupang chuan zanriah ei a duh lo mai thei.

Chaw tha tak tak list siam ho ila?

Sikul ban hnua chaw ei tur chungchang sawi dawn chuan, i fate chu chips, sweets, biscuits, leh cakes pek reng hi a tha lo . A chang chuan leh hun bik takah pek pawh an okay. Mahse nitin chaw ei atan chuan an tling lo. I fate nen inbia la, ei tur hrisel, ei tur tha tak tak, pek tur list siam rawh. Thlai thar, thlai thar, buh chi, leh protein tamna ei tur te pawh telh loh theihnghilh suh.

Thei leh thlai hian i naute mamawh vitamin leh mineral tam tak a pe tih i hria em? Hengte hian natna lakah a venghim a, i taksa a thawk tha thei bawk. Whole grains hian carbohydrates leh fiber a pe a, chu chuan nitin i kal zel thei a ni. He fiber hian i intestines a thawk tha a, constipation a ti tlem bawk. Protein hi i naute thanlenna atan, thau chakna leh cell thar thanna atan a pawimawh hle.

Naupang thenkhat chuan dawrah i kal ve duh mai thei a, heng ei tur thlan danah hian an pui duh che a ni. Chutiang a nih chuan hun engemaw chen hmang la, ei tur package-a Nutrition Facts label chu chhiar la, thil siam tintea thil telte chu khaikhin rawh. I fa chu ‘Heiah hian sugar engzat nge awm?’, ‘Hei hi fiber tha tak a ni em?’, ‘Heiah hian sodium emaw chi engzat nge awm?’ tih ang chi zawhnate sawipui rawh. Tin, a chhungah hian protein, fiber leh calcium engzat nge a awm tih pawh en bawk ang che. I fa chu serving size chungchang sawipui rawh. ‘Hetiang hi vawi khatah i ei tur zat a ni’ tih sawifiah rawh. Chaw ei tur , sugar, thau, leh chi tlem te chu thlang dun rawh u . Hetianga i fate i teltir hian ei leh in tur duhthlanna tha siam an zir tam zawk a ni lawm ni?

Chaw ei hun dik tak chu kan ruahman tur em ni?

Zan lama i fa chaw pek i tum hunah hengte pawh hi i ngaihtuah tel tur a ni:

• Naupang hian engtik lai nge chawhmeh a ei thin?
• Chawhmeh atan eng nge i ei a, engzat nge i ei?
• Chawhnu lam chaw ei tur i pe em, sikul-ah emaw, sikul ban hnua program-ah emaw?
• Engtik lai nge zanriah i ei thin?

Ngaihtuah teh, i fa chu tlai dar 4-ah a lo haw a, chawhmeh lian tak a ei chuan tlai dar 5-a chaw ei tur chu a riltam ang em? Chutih hunah chuan chaw tlemte, rit lo tak pe rawh. Zanriah ei tur atana thei emaw, thlai emaw tlemte hlan hian a riltamna chu tlem a tihziaawm phah mai thei. Tin, i fate riltamna hi fimkhur hle ang che. Naupang thenkhat chuan thiltih zawhah an riltam hle mai thei.

Kawng lehlamah chuan naupang chu chawhnu lam chaw ei kham zan dar 7:30 thleng engmah ei lo tura hrilh chu a dik lo a ni lawm ni? Chutiang hunah chuan thei emaw, thlai emaw, protein awmna thil emaw dah tel bawk ang che . Entirnan, apple chu peanut butter tlem te nen i pe thei a, hummus ang chi thil pakhat chu carrot leh cucumber ang chi thlai chi hrang hrang nen i pe thei bawk. Hetiang chaw chi hian riltam a tiziaawm ang a, zanriah ei thlenga awm theihna tur chakna a pe bawk ang.

Chaw tha tak tak awlsam taka hmuh theih turin i siam ang u!

Naupangte chu an riltam lai hian an thlen theih apiang an ei tam ber . Chuvangin, ei tur tha thlan awlsamna tur boruak siam rawh. A hnuaia mite hi i ti thei ang:

• Chaw tha tak takte chu naupangte hmuh awlsamna hmunah dah thin ang che. Kitchen-a thei bawm hmuh theihah thei (banana, orange, mango) dah tur a ni. Yogurt leh thlai cut (carrot, cucumber stick) te chu fridge hma lam hnaihah bawm chiang takah dah la, chutiang chuan awlsam takin a thleng thei ang.
• Hetiang chaw tha tak tak buatsaih lawk thin ang che. Entirnan, weekend-ah thlai chi hrang hrang i cut thei a, fridge-ah airtight container-ah i dah thei bawk.
• Hetiang snack tha tak hi i fate lunchbox emaw backpack emaw ah thawn rawh. Hei hian pawn lam atanga ei tur duh loh an ei theihna tur a tihziaawm thei bawk.

I fa a lo haw hunah sikul atanga i haw chuan i fa nen chaw te te siam dun chu a nuam thei hle. Naupangte ei duh em em creative meal thenkhat chu hetiang hi a ni:

• 'Ants on a log': Hei hi celery stick-ah peanut butter theh a, a chungah grape hring ("ants" ang chi) dahin siam a ni . (Hei hi kan ramah chuan a lar vak lo nachungin, nuam ti takin i lo enchhin thei a ni.)
• ‘Egg boats’: Egg chhum, hmun li a then a, a chungah cheese chi khat dahin sail siam a ni.
• Fruit kabobs: Thei chi hrang hrang (pineapple, papaya, watermelon, grapes) chi hrang hrang skewer-ah stick la, yogurt nen rawng bawl rawh.
• A dang pawhin, coconut milk hmanga siam dip te tak te chu banana emaw, mango emaw, papaya emaw nen i ei thei bawk. Tin, in lama siam chickpeas , a nih loh leh green bean hmin, chi leh pepper tlem te te chu a nutritious hle bawk.

Naupang kum upa zawkte chuan smoothie siam hi nuam an ti mai thei – in tur tha tak, banana emaw mango ang chi thei chi hrang hrang yogurt emaw, bawnghnute tlem emaw nena inzawmkhawma siam theih – in lama siam trail mix siam (cashew, peanuts, raisins, dried apricots ang chi thil te dah tel), emaw, a chungah parmesan cheese tlem te daha popcorn siam te. Cheese ai chuan popcorn-ah hian a tui zawngin pepper powder tlem leh chi tlem i dah thei bawk.

Kan fate in atanga an awm loh huna ei tur kan pekte pawh i fimkhur ang u!

I fa chu sikul ban hnua program, daycare , a nih loh leh naupang enkawlna hmun dangah a awm a nih chuan, an ei tûr snack-te chu zawt rawh. Zirtirtu emaw, enkawltu emaw te nen snack an pek chi hrang hrang leh an eitur tha em em te sawipui rawh. An ei tur an pekte chu i lungawi loh chuan, ei tur ṭha dang rawt rawh. A nih loh leh, chawhnu lama i fate ei tur chaw tha tak i buatsaih thei bawk.

Snack phur awlsam thenkhat chu: trail mix , cashew leh peanut ang chi nut, low-sugar whole-grain cereal , whole-grain pretzels emaw crackers , thei thar emaw, dried emaw, leh thlai chi hrang hrang.

A tawp berah chuan thil hriat reng tur (Take-Home Message) .

Okay, chuvangin kan sawi tawh thenkhat, i tana pawimawh nia kan hriatte kha han thlir let leh ila:

• Sikul ban hnua naupang riltam hi thil pangngai tak a ni. Chutih laia snack tlemte chuan an riltamna a ti reh ang a, ei leh in a pe bawk ang.
• Chips leh sweets pek reng ai chuan thei, thlai, whole grains, leh protein tamna ei tur pe rawh. He ei tur list hi i fa nen siam dun rawh.
• Chaw pek hun tur ngaihtuah rawh. I fain zanriah ei tur a riltam laiin chaw pe la , chawhmeh leh zanriah inkarah inthlauhna lian tak a awm chuan chutiang chuan chaw pe rawh.
• Chaw tha tak tak awlsam taka hmuh theih turin siam rawh. Tichuan naupang chuan chutiang thil chu a pianphungah a thlang ang.
• I fate nen chaw buatsaihin nuam ti takin awm rawh. Chu chuan ei leh in \ha an neih theih nan a pui ang.
• Tin, i fate in atanga a hlat lohna hmuna chaw pek dante pawh zirchiang bawk ang che. A tul chuan nangmah ngeiin ei tur tha tak pe la.

Ei leh in hrisel hi naupang hnena thilpek i pek theih hlu ber a ni tih hre reng ang che! Chumi atana lungphum phum hun tha ber chu tun hi a ni. Kan fate hmalam hun hrisel pek i tum vek ang u.

` Naupang chaw, sikul ban hnua chawhmeh, chaw tha, ei leh in hrisel, naupang ei leh in, chawhnu lam chaw ei, (Healthy After-School Snacks)