Your Kids’ Breakfast: Engvangin nge a pawimawh em em? Kan sawi dun teh ang!

Chuti a nih chuan, engtin nge in awm, Nu leh Pa? I fate chu sikul kal tur emaw, ni khata hnathawh tur emaw, inkhelh tur emawa buatsaih chu a harsatzia leh a buaithlak theihzia i hria a ni. Chutiang buaina leh buaina zawng zawng karah chuan, i fate chawhmeh ṭha tak, ei tur ṭha tak pek chu a châng chuan ngaihthah emaw, theihnghilh emaw a ni thei. Mahse, i hria em, he chawhmeh hi naupang ni atan leh an hriselna atana pawimawh tak a ni. Vawiin hian he chawhmeh hrisel hi i fate nitin nunphung atana pawimawh tak a nih theih dan tur leh a hlawkna tur te kan sawi dawn nia.

Engvangin nge chawhmeh ei hi a pawimawh em em?

Thufing pakhat a awm a, "Chawhmeh hi ni khata chaw pawimawh ber a ni," an ti. Chu chu sawi mai mai a ni lo. Thudik a tam hle a, a bik takin kan fate chungchang hi a ni.

Taksa leh rilru tan chakna thar!

Ngaihtuah teh, naupang pakhatin zankhuain ei leh in tur a nei lo, chu chu darkar 8-10 vel a ni. Chuvangin zing an thawh chuan an chakna level a hniam hle. Car gas a tlakchham ang mai a ni. Chuvangin zing chawhmeh tha tak ei hian naupang taksa leh thluak chu ni tanna atana an mamawh ‘fuel’, chu chu an mamawh chakna a pe a ni. Nilengin tlan kual leh inkhelh tur te, sikul hna thawk tur te, thil thar zir tur te, heng zawng zawng hi he chawhmeh atanga lo chhuak a ni.

A taksa rihna hrisel tak vawng reng turin a pui

Naupang chawhmeh tha ei te hian nitin eitur hrisel an ei tam zawk tih i hria em? Tin, taksa lamah pawh an chak zawk a ni. Heng thil pahnih hian naupang chu a taksa rihna hrisel tak neih theihna kawngah kawng thui tak a zawh a ni . Chawhmeh ei loh hian ni tlai lamah riltamna a thlen thei a, chu chuan ei tam lutuk emaw, ei tur hrisel lo, sugar leh thau tamna ei emaw a thlen thei a ni. Hei hian taksa rihna a tipung thei a ni.

Naupang rilru put hmang leh alertness

Chawhmeh i skip chuan eng nge thleng tih i hria em? Naupang chuan ni chu chau, thinrim, rilru hah, leh thinrim pawh ni se, a tan thei a ni. Entîrna tê tê hi han ngaihtuah teh. Naupang chawhmeh ei lova sikul kal a, zirtirtu thusawi ngaithla reng reng chu a ril a tam a, ngaihtuahna seng harsa tak a ni. A ngaihven thei lo. Thil tenawm tak avangin a thinrim thei a, a thiante nena inkhelh duhna a nei lovang. Amah emaw chu a grumpy mai ang. Chutiang a nih chuan nilengin a buai dawn a ni , a dik em? A chhan chu zing lamah an taksa leh thluak hian chakna thar engemaw zat, ni tan nan ‘fuel’ engemaw zat a mamawh a ni. Chawhmeh an ei loh chuan chawhnu lam, zing dar 10 emaw 11 vel a nih chuan an thisen sugar level a tlahniam ang a, an rilru lam concentration leh energy chu a tlahniam nghal mai ang.

Metabolism leh calorie halralna

Thil pawimawh dang chu chawhmeh ei hian kan metabolism a tichak a ni.It really kicks in. A awlsam zawngin sawi ila, hei hi kan ei tur chu chaknaah a chantir a, taksain bawlhhlawh a halralna a ni. Hei (metabolism) hian zing lamah hna a thawk tha tan chuan taksain calorie a hal tan thin. Damdawi lam zirchianna thenkhatah chuan taksa hian zan aiin zing lamah calorie a hal thei zawk niin an sawi.

Chawhmeh i ei loh chuan eng nge thleng thei ang?

Chawhmeh ei skip thinte hi an thau zawk tih kan sawi tawh a. Hei hi a chhan lian tak tak engemaw zat a awm a:

• Nitin chawhmeh tul lo tak tak ei fo turin kan thlem thin a, a bik takin ei tur sugar leh thau tamna ei fo turin kan thlem thin.
• Chaw ei tur pawimawh lo awm turah hian riltam lutuk (ei tam lutuk) vangin i ei tur aia tam i ei thin.
• Zan rei tak thlenga ei thin hi i nei thei a, chu chuan i taksa rihna a tipung thei bawk.

Chawhmeh atanga i thluak hian superpower a hmuh thin chu!

Chawhmeh hian taksa tan chakna a pe mai bakah naupang thluak hnathawhna atan mak tak maiin a pui bawk.

Thluak tan ei leh in tur

Nitin i fate chawhmeh eitir a pawimawh. Chawhmeh ei tur atana i thlan pawh chutiang bawk chu a ni. Nutrition tam ber dawng tur chuan whole grain, thei emaw thlai emaw, protein tamna, sugar leh thau tul lo tamna ei tur thlang rawh. Chawhmeh tha tak ei hian i fa chu a pui ang:

• More fiber , calcium , vitamins , minerals, leh eitur pawimawh dang tam tak.
• Heng nutrients te hi naupang thanlenna leh hriselna zawng zawng atan a pawimawh hle a, a bik takin thluak hrisel taka thanlenna leh hnathawhna atan a pawimawh hle . Entirnan, (Whole Grains) Whole grains hian chakna a pe a, chu chu zawi zawiin a hip lut a, chuvangin naupang chu a fimkhur thei a ni. (Calcium) Calcium hian ruh a pui mai bakah, nervous system hnathawh dan tur dik takah a pui bawk. (Vitamins) Thlai leh thlai chi hrang hranga vitamin awm hian thluak cell te a venghim a.

Sikul hna thawk thiam turin tanpui rawh

Naupang chawhmeh tha tak ei thinte chu sikulah an ti tha zawk tih i hre tawh em ? A dik a ni. Hei hi chawhmeh ei tur tha (nutrients) hian thluak a tihchak vang a ni. Chawhmeh tha tak chuan:

• Naupangte zir thiamna a tha chho zel a.
• Hriatrengna leh ngaihvenna (attention span) a lo thang lian thin. Chûngte chu zir nân a pawimawh hle. Hei hian zirlai hriat rengna leh zirtirtu thusawi ngun taka ngaithla turin a pui che a ni.

Thudik pawimawh: Zirchianna atanga a lan dan chuan naupang chawhmeh tui tak ei te hian test-ah an score tha zawk a, class-ah an ti tha zawk bawk. School lunch programme-a tel naupangte chu absence tlem zawk tih hmuhchhuah a ni.

Engtin nge chawhmeh rawngbâwl hi i tih awlsam?

Zing lama nang leh i fa buatsaih tura buaina leh buaina zawng zawng karah pawh hian a chang chuan chawhmeh buatsaih hi ‘hna dang’ ang maiin a lang thei tih ka hrethiam. ‘Aw, hun ka nei lo’ tiin i ngaihtuah mai thei. Mahse, i fate tana investment lian tak angin ngaihtuah rawh. Tlemte thawhrimna leh ruahmanna tlemte nen chuan hei hi nitin tih danah siam theih a ni. Ṭanpui thei tûr rawtna ṭangkai ṭhenkhat i lo en ang u.

Thurawn ṭangkai ṭhenkhat:

• Pakhatnaah chuan i kitchen-ah chawhmeh hrisel ei tur thlan tur (entirnan: oats, whole grain bread, egg, low-fat yogurt, thei thar, dried nuts) dah fo ang che .
• Zan hmasa berah thil tam thei ang ber buatsaih rawh (chawhmeh atana dish siam chhuah te, thei thenkhat cut a, fridge-a dah te, chawhmeh siam tur atana thil tul te lak chhuah te ang chi te). Hei hian zing lamah hun tam tak a humhim thei a ni.
• Mi zawng zawng hian minute 10 vel hmaa harh hi kan tih dan tur kan nei vek tur a ni . Chutiang chuan buaina awm lovin leh rilru thlamuang takin i hna chu i thawk thei ang.
• I fate chu chawhmeh buatsaih leh buatsaihnaah pui turin hun pe rawh (e.g., thei tlem sil la, chhangphut slice-ah butter theh rawh). Chu chuan an chaw siamte ei duhna a tipung ang.
• Ni engemaw zat chu hun a tawi. Grab-and-go option tlemte ngaihtuah la (e.g., banana puitling, apple, low-sugar whole-grain cereal bag te tak te, yogurt cup khat, emaw in lama siam trail mix emaw).

Zingah ka ril a tam lo ka tih chuan engtin nge ni ang?

Naupang thenkhat chuan zing chaw ei nghal an duh lo. "Ka ril a tam lo," an ti mai thei. Chutiang hunah chuan, sikul kalna tur bus-ah emaw, sikul kal hun hmasa ber hnuah emaw, hun engemaw chen an hman theih tur chawhmeh siam rawh. Thei thar, cereal bawm te tak te, nut thenkhat emaw, whole grain bread sandwich chanve emaw peanut butter leh banana nena siam te hi a tha a, siam a awlsam a, i fa tan pawh a phur awlsam bawk.

Chawhmeh atan eng thil nge ei loh tur?

Chawhmeh ei tur leh ei loh tur hriat a pawimawh. Toaster pastry thenkhat, chocolate-a khuh cereal thenkhat, leh breakfast bar thenkhat chu naupang tan chuan hruai a awlsam a, an duh hle tih chu a dik a ni. Mahse, heng zinga tam tak hian candy bar emaw biscuit packet khat emaw ang chiah chiah nutritional value an nei a ni. Chumi awmzia chu sugar leh calorie tam tak an nei tihna a ni a, mahse taksa mamawh nutrients an nei tlem hle tihna a ni. Chuvangin, chutiang breakfast bar leh pastry te chu i supermarket trolley-ah i dah hmain nutrition label chu uluk takin chhiar hmasa phawt ang che. An chhungah hian sugar engzat nge awm tih te, fiber an neih leh neih loh te, whole grains an neih leh neih loh te enfiah thin ang che.

School emaw daycare emaw atanga chawhmeh pek thin?

I fate sikul emaw, daycare emaw-ah chawhmeh eng nge an pek tih pawh i en thei bawk. Hmun thenkhatah chuan chawhmeh an pe a, thenkhatah chuan sum leh pai lama harsatna nei chhungkaw tan a thlawna emaw, man tlawm zawkin emaw an pe bawk. I fa hian in pawnah chawhmeh a ei a nih chuan duhthlanna hrisel siam turin zirtir a pawimawh. (Entirnan, zu thlum aiah bawnghnute glass khat, chaw hmin aiah thei chi khat).

Chawhmeh ei tur atana ngaihtuahna tui tak tak, hrisel tak tak thenkhat!

Chawhmeh hi nitin hnam dan hlui ang kha a nih a ngai lo. Chaw chi hrang hrang i chawhpawlh thei a, chu chuan i fate chu ni khat chhunga an mamawh ei leh in leh chakna pe thei tur chaw tui tak i siam thei a ni. A pawimawh ber chu balance hi a ni.

Chawhmeh inthlau tak ei tur chuan heng thilte hi telh bawk ang che:

I chawhmeh chu buh chi, protein, leh thei emaw, thlai emaw telna chaw siam rawh . Hetiang thil hi i lo enchhin thei ang:

• " Whole-grain cereal with low-fat milk , topped with fresh fruit (banana, mango, papaya) or nuts. Hei hi i ni tanna rang tak, awlsam tak leh tha tak a ni a, fiber, calcium, leh vitamins nen a khat.
• " Whole-grain waffles, a chungah peanut butter emaw ricotta cheese emaw theh, leh thei slices."
• " Wheat pita chhang, egg slice hmin leh spinach emaw sambal thar nen ."
• " Oatmeal siam la, a chungah chuan nut leh thei chi hrang hrang dah la, cinnamon tlem tal theh rawh. Oats hi chakna ei tur slow-release a ni a, chuvangin i fa chu chawhnu lam thlengin a riltam lo ang.
• " Hol-grain bagel chanve la la, a chungah peanut butter theh la, a chungah thei thar (banana slice emaw apple slice ang chi) dah rawh."
• " Chawhmeh smoothie: Thau tlem nei milk emaw yogurt emaw, i duh duh thei (banana, mango, strawberry), leh wheat germ emaw oats tlem te chu blender-ah blend la . Hei hian i fate chu vawi khatah thil tam tak a pe a, chu chu thei, calcium, leh protein te hi a ni. Naupang ei duh lo tan pawh pek a awlsam bawk.
• " Vegetable omelette leh whole-wheat toast slice khat."
• "Chopped cucumber slices leh hummus , whole-wheat pita-a theh darh. (Hummus hi chickpeas atanga siam nutritious spread a ni)."
• " Turkey emaw chicken/fish leh tomato emaw lean , toasted English muffin emaw whole grain bread emaw chungah ."
• "Zanriah ei atanga buhfai la awm"."Tlem a lum a, apple chi hrang hrang, raisins, nuts, leh cinnamon powder tlem te dahin a hmin a. Hei hi kan ram nena inmil, eitur tui tak, eitur tha tak a ni.
• "Wheat tortilla-ah cheese hrual tlem dah la, a chanveah fold la, second 20 vel microwave-ah dah la, a chungah tomato salsa tlem dah la."

Tin, i entawn tur tha a pawimawh zia pawh theihnghilh suh. I fate chuan nitin chawhmeh i ei nuam tih hmu la, chu mi atan chuan hun siam rawh. Naupangte hian kan thil tih a\angin an zir nasa ber.

I hriat reng tur pawimawh ber berte (Take-Home Message) .

Chuvangin, moms and dads u, in fate chawhmeh hi ni tanna atana snack mai a ni lo. I fa hriselna, thanlenna, zirlai, leh nitin hlimna tipungtu lian tak a ni . Zingkar buai tak tak karah hian hei hi a chang chuan harsatna ang maiin a lang thei a, mahse ruahmanna leh inpekna tlem tal i fate chu nitin chawhmeh tui tak, tui tak i pe thei a ni.

He i fa i pek tih dan tha tak hi a dam chhung zawnga hmalam hun hrisel tak dinna tur lungphum nghet tak a ni ang. Chuvangin, hei hi ngaihtuah nawn leh ila, vawiin atang hian chawhmeh ei hi i fate tan ngaih pawimawh ber ni turin i bei ang u, a dik em? Hemi chungchanga zawhna dang i neih chuan i chhungkaw doctor emaw, nutritionist emaw i zawt thei ang.

` Chawhmeh, Naupang ei leh in, Chawhmeh hrisel, Sikul naupang, Chawhmeh pawimawhna, Naupang hriselna, Ei leh in hrisel