Kudabwa ndi zomwe zimadya ndi zamasamba kudya chakudya cham'mawa kapena kungofuna zochitika zam'mawa zazing'ono zamakono kuti azikhala otanganidwa masabata ndi masiku a sukulu?
Ngati muli ndi nthawi yochuluka nthawi yam'mawa kuti mudye nokha ndi ana ndikutulutsa aliyense pakhomo pa nthawi, nthawi yachakudya nthawi zina imadutsa ming'alu! Kubwereranso ku sukulu (kapena kusinthana ndi zakudya zamasamba kapena zamasamba) siziyenera kutanthauza kuyesera zakudya - makamaka pa chakudya cham'mawa.
Kwa nthawi yaitali chakudya chimakhala chofunika kwambiri pa tsiku, kwa anthu ambiri, komanso chakudya chomwe chimathamanga kwambiri patsikuli.
Pano pali mfundo zowonjezera zomwe zingakuthandizeni kutsimikiza kuti anthu onse a m'banja lanu la zamasamba akuyamba tsiku lodyetsedwa bwino ndi kadzutsa msanga, tsiku lasukusuku, ngakhale mutangotsala mphindi zochepa kuti mupulumutse.
- M'malo mwa chizoloŵezi cha mkaka ndi chimanga, yesetsani kuyesa mkaka wa mpunga wa vanila, mkaka wa amondi , kapena vanila soymilk . Chifukwa zimbudzi zosakoma zowonongeka kale, ana anu angayesedwe kuti agulitse "Mabomba a shuga a Chokoleti" (omwe amawasankha kuti azikonda kwambiri bukhu labwino kwambiri). Ngati mumapewa mankhwala onse a zinyama, onetsetsani kuti mukupeza msipu wamchere. Kapena, mmalo mwa chimanga, yesani granola yovuta kwambiri ndi yogayiti ya soya.
- Ngati simunayesedwepo nthawi yowonjezereka , muyenera ndithu! Zoona zake sizowoneka bwino ngati oatmeal, koma ana amakonda zokometsera zosiyanasiyana zomwe ndikuzikonda. Kapena, spruce pamwamba pa oatmeal yanu ndi zipatso zing'onozing'ono zakuda ndi mtedza wina. Gwiritsani ntchito timadzi tokoma kapena mazira a mapulo monga okoma m'malo mwa shuga. Onjezerani mapuloteni wathanzi mwa kusakaniza oatmeal ndi quinoa flake , kapena, yesetsani chophikira pansipa kuti mupeze chakudya cham'mawa chamapuloteni oatmeal kuti mukwaniritse mwamsanga.
Chinsinsi chofanana : Peanut butter oatmeal
- Ganizirani kunja kwa bokosi - bokosi lambewu, ndiko. Ndani akunena kuti chakudya cham'mawa chiyenera kukhala ndi bacon ndi mazira, tirigu ndi mkaka, kapena zikondamoyo? Lonjezerani zosankha zanu zam'mbuyomu mwa kuphatikiza zakudya zimene simungaganize kuti mudye chakudya cham'mawa. Mnzanga wina wa ku Asia anakulira kudya tofu ndi soya msuzi ndi anyezi kuti adye chakudya cham'mawa. Zosakaniza zokhazokha ndi zowonjezera zambiri zingakhale kadzutsa kakang'ono , kapena, yesetsani kudula mpunga wotsalira kapena otsala . Ingotenthetsanso kutentha ndi kutentha!
Zotsatira zofanana: Mamasamba akuyambitsa-mwachangu maphikidwe
- Mitsuko yamaluwa ndi mnzanu. Zitha kufalikira ndi mafuta a mandimu komanso zakudya zamtengo wapatali zokopa ana , kapena zophikidwa ndi hummus kapena bambo ganoush , veggies ndi letesi kuti agulire mwamsanga. Ndimakonda kusunga magawo odyetsera zamasamba kuti ndiponye mu ufa wa ufa. Wraps zimakhala zosavuta kuti muzidya mopitirira mwambo wamasangweji ndi mkate. Kapena, pangani kadzutsa burrito! Ngati muli ndi nyemba za nyemba, salsa ena komanso mwinamwake ena a soya ali pamanja, muli ndi makonzedwe a chakudya cham'mawa . Ngati muli ndi maminiti khumi kapena kupatula, mungathenso kugwiritsira ntchito tortilla kuti muyambe kudya.
Chinsinsi chofanana: Chakudya cha kasupe chosavuta kukulunga ana - Zokonzera zam'mawa zam'mawa kapena makandulo a kadzutsa ndi zabwino kuti azikhalapo, ndipo amatha masiku angapo m'firiji.
Chinsinsi chofanana: Zitsulo zopangidwa ndi ma kapanje a granola - Sungani bwino. Apulo ndi nthochi kuti idye chakudya cham'mawa musatenge nthawi yokonzekera nonse, ndipo zidzakupatsani mutu woyambira kuti mutenge zipatso zanu ndi masamba.
- Gwiritsani ntchito gawo la mafiriji kuti mupeze chakudya chamadzulo "soseji" patties kapena veggie "bacon" . Kutentha kokha ndikutumikira monga momwe mungakhalire ndi nyemba zowonongeka nyama. Mu gawo kapena firiji gawo lanu mumsika, mungathe kupeza veggie chorizo ("soyrizo"), ma soseji a Tofurky kapena masitolo a GimmeLean. Kutentha ndi kutumikira , kapena, kuphatikizapo mu kadzutsa burrito.
Chinsinsi chofanana: Chakudya cha ndiwo zamasamba Burrito ndi Zosakaniza Zakudya
- Sungani msuzi wa marinara ndi tchizi ta soya pa msuzi wofiira wa Chingerezi kapena bagel kuti mupange pizza wangwiro yomwe imatha kudyedwa.
- Konzani chakudya chamasana usiku. Ndiko kulondola - chamasana. Ndimawona kuti ngati ndadya chakudya chamasana, ndimakhala ndi mphindi zochepa kuti ndiganizire za kadzutsa m'mawa.
- Ngati mukudya pakadali pano, pali zakudya zingapo zomwe mungadye ndi dzanja limodzi pamene mukuyendetsa ndi zina (osati kuti ndikuchita - kapena sindingapereke)!
- Anapaka zakumwa za smoothies kapena zakumwa za yogayimu . Fufuzani Silika! brand okonzekera-kumwa-soymilk smoothies.
- Gwirani botolo la Clif kapena Luna. Zonsezi ndizokhalitsa, makamaka organic, ndipo, ngati mungathe kuzipeza zogulitsa, zosakwera mtengo kuposa nsomba zina zowonjezera chakudya.