Ingabe ingane yakho ilambile ngemva kwesikole? Ake sixoxe ngokudla okulula okunempilo ngemva kwesikole!

Ingabe ingane yakho iyagijima iye ekhishini ngokushesha nje lapho ibuya esikoleni ithi, "Mama/Baba, ngilambile, unganginika okuthile engizokudla?" Empeleni kuyinto evamile ukuthi izingane eziningi zilambe lapho zibuya esikoleni. Ezinye izingane zidla isidlo sasekuseni, zidle isidlo sasemini esikoleni kusenesikhathi, bese zihlala kuze kube sebusuku zenza umsebenzi wesikole. Ezinye zingase zibe neminye imisebenzi ngemva kwesikole. Ngisho noma zidla isidlo sasemini kamuva, kunezikhathi lapho zilambile amahora ayisithupha noma ngaphezulu ngaphambi kwesidlo sakusihlwa.

Kungani lokhu kudla okulula kwantambama kubalulekile?

Kalula nje, lokhu kudla okuncane ngemva kwesikole kusiza ukunciphisa indlala yengane futhi kunikeze umzimba ukudla okunomsoco okudingekayo. Lokhu kubanika amandla okuhlala beqabulekile futhi bengalambi kuze kube isidlo sakusihlwa. Kodwa-ke, thina njengabazali sidinga ukuqaphela ukunika ingane lezi zinto ngendlela efanele, kuyilapho sivumela nokuba idle isidlo sakusihlwa . Ngoba, uma lokhu kudla okuncane kungalawulwa, ingane ingase yenqabe ukudla isidlo sakusihlwa.

Ake senze uhlu lokudla okunempilo okuhle ndawonye?

Uma kukhulunywa ngokudla okulula ngemva kwesikole, akuwona umqondo omuhle ukunikeza ingane yakho ama-chips, amaswidi, amabhisikidi, namakhekhe ngaso sonke isikhathi . Kulungile ukumnika ngezikhathi ezithile nangezikhathi ezikhethekile. Kodwa akufaneleki njengokudla okulula kwansuku zonke. Khuluma nengane yakho bese wenza uhlu lokudla okunempilo nokunomsoco ozomnika kona. Ungakhohlwa ukufaka izithelo ezintsha, imifino, okusanhlamvu okuphelele, kanye nokudla okucebile ngamaprotheni .

Ubuwazi ukuthi izithelo nemifino zinikeza amavithamini namaminerali amaningi adingwa yingane yakho? Lokhu kusiza ekuvikeleni ezifweni nasekugcineni umzimba wakho usebenza kahle. Okusanhlamvu okuphelele kuhlinzeka ngama-carbohydrate ne-fiber okukugcina uphila usuku lonke. Le fibre isiza amathumbu akho ukuthi asebenze kahle futhi inciphise ukuqunjelwa. Amaprotheni abalulekile ekukhuleni kwengane yakho, amandla emisipha, kanye nokukhula kwamaseli amasha.

Ezinye izingane zingase zizimisele ukuya nawe esitolo futhi zikusize ukhethe lokhu kudla. Uma kunjalo, zinike isikhathi sokufunda ilebula le-Nutrition Facts ephaketheni lokudla bese uqhathanisa izithako zomkhiqizo ngamunye. Khuluma nengane yakho ngemibuzo efana nokuthi, 'Kunoshukela ongakanani kulokhu?', 'Ingabe lokhu kuyinani elihle le-fiber?', 'Kunosawoti ongakanani kulokhu?' Futhi, bheka ukuthi kungakanani amaprotheni, i-fiber, ne -calcium kukho. Khuluma nengane yakho mayelana nosayizi wokudla. Chaza ukuthi 'lokhu kuyinani okufanele nidle ngesikhathi esisodwa.' Ndawonye, ​​khethani ukudla okunoshukela ophansi, amafutha, nosawoti . Uma uhilela ingane yakho kule nqubo, cishe iyofunda ukwenza izinqumo ezinhle zokudla, akunjalo?

Ingabe kufanele sihlele isikhathi esiqondile sokunikeza ukudla?

Uma uhlela ukondla ingane yakho kusihlwa, kufanele futhi ucabangele lezi zinto:

• Ingane idla nini isidlo sasemini?
• Udlani ngesikhathi sasemini futhi udla malini?
• Ingabe ninikeza ukudla okulula kwantambama, kungaba esikoleni noma ohlelweni lwangemva kwesikole?
• Udla ngasiphi isikhathi isidlo sakusihlwa?

Cabanga nje, uma ingane yakho ifika ekhaya ngo-4 ntambama idle ukudla okulula, ingabe izolamba ukudla okuphakelwa ngo-5 ntambama? Ngaleso sikhathi, nikeza ukudla okuncane, okulula. Mhlawumbe ukunikeza isithelo noma imifino encane njengesidlo sakusihlwa kuzosiza ekunciphiseni indlala yayo kancane. Futhi, qaphela indlala yengane yakho. Ezinye izingane zingase zizwa zilambile kakhulu ngemva kwemisebenzi.

Ngakolunye uhlangothi, akulungile ukutshela ingane ukuthi ingadli lutho ngemva kwesidlo sasemini kuze kube ngu-7:30 ntambama, akunjalo? Ngezikhathi ezinjalo, engeza isithelo noma imifino, kanye nokuthile okuqukethe amaprotheni . Isibonelo, unganika i-apula nebhotela lamantongomane elincane, noma into efana ne -hummus enezingcezu zemifino efana nezaqathi kanye nekhukhamba. Lolu hlobo lokudla luzonciphisa indlala futhi lunikeze amandla adingekayo ukuze kuhlale kuze kube isidlo sakusihlwa.

Masenze ukudla okunempilo kutholakale kalula!

Uma izingane zilambile, cishe zizodla noma yini eziyitholayo . Ngakho-ke, dala indawo lapho ukukhetha ukudla okunomsoco kulula khona. Ungenza okulandelayo:

• Gcina ukudla okunomsoco kufinyelela kalula ezinganeni. Gcina izithelo (ubhanana, amawolintshi, umango) ebhasikidini lezithelo elibonakalayo ekhishini. Gcina i-yogurt kanye nemifino esikiwe (izaqathi, izinti zekhukhamba) ezitsheni ezicacile eduze kwangaphambili kwesiqandisi, ukuze zifinyeleleke kalula.
• Lungisa ukudla okunempilo okufana nalokhu kusenesikhathi. Isibonelo, ungasika imifino ngempelasonto bese uyigcina esitsheni esingangeni moya esiqandisini.
• Thumela ukudla okulula okunempilo okufana nalokhu ebhokisini lesidlo sasemini noma esikhwameni sengane yakho. Lokhu kungasiza futhi ekunciphiseni ingozi yokudla ukudla okungafunwa okuvela emithonjeni yangaphandle.

Uma usekhaya uvela esikoleni lapho ingane yakho ibuya ekhaya, kungaba mnandi ukwenza ukudla okuncane kanye nengane yakho. Nazi ezinye zokudla zokudala izingane ezithanda ukuzidla:

• 'Izintuthwane ezingodweni': Lokhu kwenziwa ngokufaka ibhotela lamakinati entongeni yeseleri bese ubeka amagilebhisi omisiwe (njengezintuthwane) phezulu. (Nakuba lokhu kungathandwa kakhulu ezweni lakithi, ungakuzama ukuze ujabule.)
• 'Izikebhe zamaqanda': Iqanda elibilisiwe elisikwe laba yizicucu ezine bese lifakwa ucezu lukashizi ngaphezulu ukuze lenze iseyili.
• Ama-kabob ezithelo: Namathisela izingcezu zezinhlobo ezahlukene zezithelo (uphayinaphu, upapaya, ikhabe, amagilebhisi) ezitsheni bese ukhonza ne-yogurt.
• Ngaphandle kwalokho, ungaphakela idiphu encane eyenziwe ngobisi lukakhukhunathi nobhanana, ucezu lwemango, noma ucezu lwepapaya. Futhi, ingxenye encane yama -chickpeas asekhaya, noma ubhontshisi oluhlaza obilisiwe nosawoti nopelepele omncane, kunomsoco kakhulu.

Izingane ezindala zingase zijabulele ukwenza ama-smoothie – isiphuzo esihle esingenziwa ngokuxuba izithelo ezifana nobhanana noma umango ne-yogurt noma ubisi oluncane – ukwenza ingxube yendlela eyenziwe ekhaya (ukwengeza izinto ezifana nama-cashew, amantongomane, ama-raisin, ama-apricot omisiwe), noma ukwenza i-popcorn noshizi omncane we-parmesan phezulu. Esikhundleni soshizi, ungafaka uphudingi omncane wepelepele kanye nosawoti omncane kuma-popcorn ukuze unambitheke.

Masiqaphele futhi ngokudla esikunikeza izingane zethu uma zingekho ekhaya!

Uma ingane yakho isesimisweni sangemva kwesikole, enkulisa , noma kwenye indawo yokunakekelwa kwezingane, buza ngokudla okulula abakunikezayo. Khuluma nothisha noma abanakekeli ngezinhlobo zokudla okulula abakunikezayo nokuthi kunomsoco kangakanani. Uma unganelisekile ngokudla abakunikezayo, phakamisa ezinye izindlela zokudla okunomsoco. Noma, ungalungiselela ukudla okulula okunomsoco ukuze ingane yakho idle ntambama.

Ezinye izinto ezilula ongaziphatha zifaka: ingxube yezindlela zokudla , amantongomane afana nama-cashew namakinati, okusanhlamvu okuphelele okunoshukela omncane, ama-pretzel noma ama-cracker okusanhlamvu okuphelele , izithelo ezintsha noma ezomisiwe, kanye nemifino eqoshiwe.

Okokugcina, izinto okufanele uzikhumbule (Umyalezo Wokuya Ekhaya)

Kulungile, ake sibukeze ezinye zezinto esikhulume ngazo esicabanga ukuthi zibalulekile kuwe:

• Kuvamile ukuthi ingane ilambe ngemva kwesikole. Ukudla okulula okuncane ngaleso sikhathi kuzokwanelisa indlala yayo futhi kuyinike ukudla okunomsoco.
• Esikhundleni sokuhlala unika ingane yakho ama-chips namaswidi, nikeza izithelo, imifino, okusanhlamvu okuphelele, nokudla okucebile ngamaprotheni. Yenza lolu hlu lokudla kanye nengane yakho.
• Qaphela isikhathi sokudla. Phakela ingane yakho uma ilambele isidlo sakusihlwa, futhi uma kukhona igebe elikhulu phakathi kwesidlo sasemini nesakusihlwa, yiphe ukudla ngendlela efanele.
• Gcina ukudla okunomsoco kuseduze. Khona-ke ingane izozikhethela ngokwemvelo lezo zinto.
• Zijabulise ngokulungiselela ukudla nengane yakho. Lokhu kuzoyisiza ukuthi ihlakulele imikhuba emihle yokudla.
• Futhi, cwaninga ngokudla okuphakelwa ezindaweni lapho ingane yakho ingekho ekhaya. Uma kudingeka, zinike okunye okunempilo wena ngokwakho.

Khumbula, imikhuba yokudla okunempilo iyisipho esibaluleke kakhulu ongasinika ingane! Manje yisikhathi esihle kakhulu sokubeka isisekelo salokho. Sonke masizame ukunikeza izingane zethu ikusasa elinempilo.

Ukudla kwezingane, ukudla okulula ngemva kwesikole, ukudla okunomsoco, imikhuba yokudla enempilo, ukudla okunomsoco kwengane, ukudla okulula kwasemini, (Ukudla okulula okunempilo ngemva kwesikole)