28 Hutano Hutete Vana Vako Vachada

Zvemukati

• 1. Yogati
• 2. Popcorn
• 3. Celery nepeanut butter uye mazambiringa akaomeswa
• 4. Nzungu
• 5. Trail musanganiswa
• 6. Sliced ​​pears ne ricotta cheese
• 7. Cottage chizi
• 8. Oatmeal
• 9. Chidimbu chechizi
• 10. Veggie pita homwe
• 11. Zvibereko zvinotsvedzerera
• Berry Smoothie
• 12. Mazai akaomeswa
• 13. Banana oat makuki
• Banana oat makuki
• 14. Raisin snack packs
• 15. Turkey uye avocado roll-up
• 16. Baked sweet potato fries
• Mbatata inotapira
• 17. Zvipukanana
• 18. Kale machipisi
• Kale machipisi
• 19. Karoti inonamira uye hummus
• 20. Mabhora emagetsi
• Simba mabhora
• 21. Bhero mhiripiri uye guacamole
• 22. Vanotsemura-zviyo zvese uye nzungu ruomba
• 23. Chidimbu chemuchero
• 24. Peanut butter uye banana quesadilla
• Peanut butter uye bhanana quesadilla
• 25. Maorivhi
• 26. Maapuro uye nzungu ruomba
• 27. Frozen muchero popsicles
• 28. Hafu yesangweji
• Chinokosha

Vana vari kukura vanowanzo nzara pakati pekudya.

Nekudaro, akawanda akapakurwa zvikafu zvevana zvakanyanya zvisina hutano. Vanowanzozara neupfu hwakatsetseka, mashuga akawedzerwa, uye zvigadzirwa zvekugadzira.

Nguva yekudyiwa mukana wakanaka wekuverera zvimwe zvinovaka muviri mukudya kwemwana wako.

Panzvimbo pezvakanyanya kugadzirwa zvekudya zvekudya, zadza dumbu remwana wako nezvikafu zvese zvinopa simba uye chikafu.

Heino runyorwa rwevana-vane hushamwari zvidyiwa zvine hutano uye zvinonaka.

1. Yogati

Yogati idyo rakanakisa revana nekuti ipuroteni yakanaka uye calcium. Calcium inonyanya kukosha kune vana 'vanokura mapfupa ().

Mamwe ma yogati anewo mabhakitiriya anorarama, ayo anobatsira kugaya chikafu (,).

Mazhinji ma yogurti anotengeswa kuvana ane shuga yakawanda. Panzvimbo iyoyo, sarudza yakajeka, yakazara-mafuta yogati uye inotapira nemichero mitsva kana kudonhedza huchi.

Zvakadaro, ita shuwa kuti usape huchi kune vacheche vari pasi pemwedzi gumi nemaviri, sezvo vari panjodzi huru yechirwere chakakomba chinonzi botulism ().

2. Popcorn

Unogona kufunga popcorn chikafu chisina tsarukano, asi ichokwadi zviyo zvakakwana zvinovaka muviri.

Chero bedzi iwe usinga nyudza mune zvisina kunaka matopu, popcorn inogona kuva chikafu chinonaka chevana. Mhepo-popa yako wega mapopcorn, uidonhedze nekabhotoro kadiki, uye kusasa imwe grated Parmesan chizi pamusoro.

Nekudaro, chenjera kana uchipa popcorn kuvana vadiki, sezvo ichi chingave njodzi yekudzipwa.

3. Celery nepeanut butter uye mazambiringa akaomeswa

Celery ine nzungu ruomba uye mazambiringa akaomeswa, dzimwe nguva anonzi "masvosve padanda," inzira inofadza yekuita kuti mwana wako adye muriwo.

Cheka dzinde re celery muzvidimbu zvitatu kana zvina, paradzira nzungu ruomba mukati meiyo celery, uye gadzira mashoma akaomeswa pamusoro penzungu ruomba.

Izvi zvitatu zvekudya zvakabatanidzwa zvinopa mukana wakanaka we carbs, protein, uye mafuta.

Ingova nechokwadi chekutenga nzungu mafuta pasina shuga kana mafuta emiriwo akawedzerwa.

4. Nzungu

Nuts dzakakwirira mumafuta ane hutano, pamwe ne fiber uye antioxidants. Mafuta echikafu akakosha pakutsigira kukura muvana (,).

Vanachiremba vaigara vachikurudzira kuti vadzivise nzungu kubva kuvana nekuda kwehutachiona hwehutachiona, asi humwe humbowo hwazvino hunoratidza kuti kuunza nzungu pazera diki kunodzikisa njodzi iyi (, 8,).

Zvakangodaro, nzungu dzinogona kunge dziri njodzi yekudzipwa, saka ita shuwa kuti mwana wako anokwanisa kubata iko kusati kwave kupa nzungu sechikafu.

5. Trail musanganiswa

Chero bedzi mwana wako asiri wegorosi kumakungu, nzira yekusanganisa idyo ine hutano yevana kuti vadye vachienda.

Yakawanda nzira yekutengesa inosanganisa ine macokoreti macandi, ayo ane shuga yakawanda, asi unogona kuzviitira wega kumba.

Kuti uwane hutano hwakanaka, sanganisa nzungu, michero yakaomeswa, uye tsanga yezviyo yakakwana.

6. Sliced ​​pears ne ricotta cheese

Mapeya mushonga unotapira uye nyore kuti mudiki adye kana adimburwa kuita zvidimbu. Mapeya akakwirira mune fiber uye zvinobatsira zvinomera zvinomera (10, 11).

Paradzira chidimbu chega chega ne ricotta chizi kuwedzera yummy sosi yeprotein uye calcium kune yako snack yemwana.

7. Cottage chizi

Cottage cheese chizi nyowani uye inotapira iyo yakapfava zvakakwana kuti kunyange vacheche vadye.

Yakapfuma mumapuroteni uye sosi yakanaka selenium, vitamini B12, uye calcium. Vitamin B12 yakakosha pakukura kwakakodzera uye kukura kwehuropi muvana ().

Iwe unogona kushandira kottage chizi pachako, pamusoro payo nezvitsva kana michero yakaomeswa, kana kuishandisa seyakagwinya inopararira pane yakazara-gorosi mbiriso.

8. Oatmeal

Oatmeal chikafu chemangwanani chine hutano chevana asi zvakare chinogadzira chikafu chikuru.

Oats akakwirira mune yakasungika fiber, iyo inowedzera huwandu hwehutachiona hunobatsira mune yekugaya turakiti, pamwe nezvimwe hutano zvinobatsira ().

Svetuka mapaketi ane flavored, ayo ane shuga yakawanda, uye gadzira oatmeal yako neoats yakazara, yakakungurutswa. Wedzera nezve 1/8 teaspoon yesinamoni uye mamwe maapuro akachekwa kutapira.

Kana iwe ukagadzira oatmeal nemukaka panzvimbo pemvura, inowedzera imwe protein uye calcium.

9. Chidimbu chechizi

Cheese inonyanya kugadzirwa nemapuroteni uye mafuta uye yakanaka sosi yecalcium.

Zvidzidzo zvinoratidza kuti kudya chizi uye zvimwe zvinogadzirwa nemukaka zvine hukama nehutano hwese hwekudya zvakakwana.

Zvizere-zvemafuta zvekudya zvemukaka zvinobatsira zvakanyanya kune mwana zvinovaka muviri zvinodiwa necalcium, magnesium, uye mavitamini A uye D (, 15,,).

Cheese inopa vana mapuroteni emhando yepamusoro, ayo anodikanwa mukukura kwakakodzera. Mapuroteni anovabatsirawo kuti vanzwe vakaguta pakati pekudya (,).

Zvakare, zvimwe zvidzidzo zvinocherekedza kuti vana vanodya chizi vanowanzoita mhango (,).

10. Veggie pita homwe

Vamwe vabereki vanofunga kuti zvakaoma kuti vana vavo vadye muriwo. Asi kana iwe ukavaita kunakidzwa navo, ivo vanowanzoita kuti vaedze mavegi.

Paradzira imwe hummus muhomwe-yegorosi pita muhomwe uye sanisa miriwo yakasvibirira, senge makarotsi, magaka, lettuce, uye bhero mhiripiri. Rega mwana wako atore maveji mashoma uye zadza iyo pita.

Miriwo inotakurwa nemavhitamini akakosha uye zvicherwa, uye vana vazhinji havadye zvinokwana ().

11. Zvibereko zvinotsvedzerera

Muchero Smoothie inzira yakanaka yekurongedza manyuturiyiti muchingwa chidiki.

Iwe unogona zvakare kuwedzera veggies kune smoothie. Nekutapira kwechibereko, mwana wako anogona kutotadza kuziva kuti varimo.

Shandisa zvakakwana, zvitsva zvinoshandiswa uye dzivisa muto wemichero, uyo une shuga yakawanda.

Iko kune kusanganisa kusingaverengeke iwe kwaunogona kuyedza, asi heino imwe smoothie recipe kuti utange:

Berry Smoothie

Zvinongedzo zve 4 servings:

• 2 makapu (60 gramu) yesipinashi nyowani
• 2 makapu (300 gramu) emabriji echando
• 1 mukombe (240 ml) ye yoghurt yakajeka
• 1 mukombe (240 ml) yemukaka wakazara kana mukaka weamondi
• 1 tablespoon (20 gramu) yeuchi

Wedzera zvese zvinoshandiswa kune blender uye sanganisa kusvika pakatsetseka.

12. Mazai akaomeswa

Chengeta mazai akaomeswa-firiji mufiriji yekukurumidza, yakakwira-protein kurapa.

Mazai ane hutano hwakanyanya uye chikafu chakanakisa chevana. Vanopa mapuroteni epamusoro-soro uye akawanda mavitamini uye mamineral, kusanganisira vhitamini B12, riboflavin, uye selenium (23,).

Izvo zvakare zvine lutein uye zeaxanthin, maviri carotenoids ayo anobatsira kune ziso hutano ().

Uyezve, ndeimwe yezvakanakisa sosi yekudya ye choline, vhitamini iyo inodikanwa kuti ikodzere kukura kwehuropi (,).

13. Banana oat makuki

Homemade mabhanana makuki chikafu chinopa utano chevana chinonaka sekurapa.

Aya makuki anowana kutapira kwawo kubva kumabhanana akasviba pane shuga yakanatswa.

Shuga yakanatswa inosangana nematambudziko ehutano muvana, senge njodzi yakawedzera yechirwere chemwoyo, kufutisa kwehucheche, uye mhando 2 chirwere cheshuga (28,,).

Banana oat makuki

Zvisungo:

• 3 mabhanana akaibva, akachekwa
• 1/3 mukombe (80 ml) yemafuta ekokonati
• 2 makapu (160 gramu) eoats akakungurutswa
• 1/2 mukombe (80-90 magiramu) e mini chokoreti machipisi kana michero yakaomeswa
• 1 teaspoon (5 ml) yevanilla

Sakanidza zvese zvinoshandiswa mundiro. Isa spoonfuls yemusanganiswa wecookie pagirazi rekiki rakazorwa mafuta uye bika kwemaminetsi gumi nemashanu kusvika pa350 ° F (175 ° C).

14. Raisin snack packs

Mazambiringa akaomeswa mazambiringa. Ivo vane zvese zvinenge zviwanikwa zvinowanikwa mumazambiringa matsva - asi mupakeji diki.

Makemikari ane huwandu hwakakwana hwesimbi, zvinovaka muviri izvo vana vazhinji vasingawane zvakakwana, uye izvo zvinodikanwa kutakura okisijeni mumuviri wako wese (31,).

Uyezve, mazambiringa akaomeswa anorongedza makemikari, kusanganisira oleanolic acid, ayo anogona kuchengetedza mazino emwana wako kubva mumakomba nekudzivirira mabhakitiriya kuti asanamate paari (,).

Raisin snack mapaketi ndeye nyore kubata-uye-kuenda tudyo izvo zvine hutano zvakanyanya kupfuura kwakawanda nyore chikafu.

15. Turkey uye avocado roll-up

Iyo turkey uye avocado roll-up iri nyore-kudya, kudya kunovaka muviri.

Turkey isosi yakanaka yeproteine, inova nebasa rekuvaka uye kugadzirisa matishu mumuviri wako. Izvo zvakare kuzadza kwazvo, izvo zvinogona kubatsira vana kuti vanzwe kugutsikana pakati pekudya ().

Avocado izere nemafuta ane hutano pamoyo, pamwe nefibre, folate, pantothenic acid, potasium, akawanda antioxidants, uye mavitamini C uye K (35).

Kuti uite turkey uye avocado roll-up, tanga peel uye sanisa avocado. Zvinyoro kukanda zvimedu murimu muto kudzivirira browning. Putira chidimbu chimwe cheteki kutenderedza yega yega avocado.

16. Baked sweet potato fries

Mbatatisi ndeimwe yezvinhu zvakapfuma kwazvo zvebeta-carotene, chikafu chinokwanisa kushandurwa kuita vitamini A nemuviri wako. Inobatsira kumeso ane hutano uye ganda (36).

Homemade, zvakabikwa zvinotapira zvembatatisi ndiyo imwe nzira inovaka kune mafrench mafry.

Mbatata inotapira

Zvisungo:

• 1 mbatatisi nyowani
• 1 teaspoon (5 ml) yemafuta emuorivhi
• Gungwa munyu

Peya uye sanisa mbatatisi. Kanda mbatatisi mumafuta emuorivhi uye uimwaya negungwa munyu. Bika paki sheet pa 425 ° F (220 ° C) kwemaminitsi makumi maviri.

17. Zvipukanana

Mapiki ndiwo magaka akavezwa munyu nemvura.

Icho chitubu chakanaka chevhitamini K, uye zvimwe zvigadzirwa zvinewo mabhakitiriya eprobiotic, ayo akanaka kune yekugaya system (,,).

Zvipukanana zvine vhiniga hazvina maprobiotic, saka tarisa muchikamu chefriji chegirosari yezvimedu zvine mutsika nemararamiro.

Dzivisa zvinotapira zvinotapira, izvo zvakakwirira mushuga yakawedzerwa.

18. Kale machipisi

Kale inoonekwa sechikafu chakanyanya, sezvo chakazara nezvinhu zvinovaka muviri asi zvine macalorie mashoma. Muchokwadi, vana vanogona kuwana ese vhitamini A, C, uye K avanoda mune rimwe chete mukombe imwe chete (65 magiramu) ekare (38).

Kunyangwe vana vazhinji vasingasvetuke pamukana wekudya uyu mashizha akasvibira akasvibirira, kare machipisi chidya chinonaka chingashandura pfungwa dzemwana wako.

Kale machipisi

Zvisungo:

• 1 diki boka rekare
• 1 tablespoon (15 ml) yemafuta emuorivhi
• 1 teaspoon yegoriki poda
• 1/4 teaspoon yemunyu

Bvarura iyo kare kuita zvidimbu, uye wogeza uye unyatsoomesa. Kanda iyo mumafuta emuorivhi uye mwaka. Iuparadzire pakashiti reki uye ubike pa350 ° F (175 ° C) kwemaminitsi 10-12. Tarisa huni zvakanyatsonaka, sezvo kare inogona kukurumidza kupisa.

19. Karoti inonamira uye hummus

Vazhinji vana vanofarira kunyura, uye kuvapa nedhipi yakanaka inzira huru yekuvaita kuti vadye mavegi avo.

Hummus imwe sarudzo. Kupararira kwakakora, kwakasviba kunoitwa kubva kune nhokwe, idzo dzine fiber, folate, uye yakawanda antioxidants.

Hummus anonaka yummy nematanda ekarotsi kana mimwe miriwo mbishi.

20. Mabhora emagetsi

Simba mabhora anonaka senge bundu rekuki asi anogadzirwa nehutano hwakakwana zvigadzirwa.

Iwe unogona kugadzira izvi zvekudya zvekudya pamwe nefurakisi yepasi kana yakazara chia mbeu - ese ari maviri sosi ye fiber, protein, uye antioxidants.

Iyo imwe nzira ine hutano kune yekushambadzira granola mabara, ayo anowanzo kuve akakwirira mushuga uye zvigadzirwa zvekugadzira.

Simba mabhora

Zvisungo:

• 1 mukombe (80 gramu) yeoats
• 1/3 mukombe (115 gramu) yeuchi husina kusefa
• 1/2 mukombe (125 gramu) yemarmond butter
• 1/2 mukombe wevhu mbeu yefilakisi (55 gramu) kana yakazara chia mbeu (110 gramu)
• 1 teaspoon (5 ml) yevanilla
• 1/2 mukombe (80 gramu) yemichero yakaomeswa

Sakanidza zvese zvinoshandiswa mumudziyo muhombe. Rongedza musanganiswa mumabhora madiki uye firiji. Kuti uwane kurapa, chinja michero yakaomeswa nechokoreti yakasviba machips

21. Bhero mhiripiri uye guacamole

Bhero mhiripiri zvakasununguka zvinotapira uye zvine hutano zvakanyanya. Ivo vanopa yakanaka sosi ye fiber, vhitamini C, uye carotenoids (39).

Carotenoids zvirimwa zvinosanganiswa neakawanda hutano mabhenefiti, kusanganisira kutsigira hutano hwemaziso ().

Bhero mhiripiri kuravira zvinonaka zvakanyikwa muguacamole, inotapira inotapira inogadzirwa kubva kumashedhi avocado.

22. Vanotsemura-zviyo zvese uye nzungu ruomba

Iwe unogona kugadzira yako sangweji maputi nekuparadzira diki nati bhata, senge yemarmond butter, pane akazara-ezviyo zvinokanganisa. Iyi snack ine chiyero chakanaka cheprotein, carbs, uye mafuta.

Zvisinei, sarudza vanokanganisa vana vako zvakanyatsonaka. Vazhinji vanokanganisa vazere neupfu hwakatsetseka, mahydrogenated maoiri, uye kunyangwe shuga.

Panzvimbo iyoyo, sarudza vanokanganisa vakagadzirwa ne100% yakazara zviyo nembeu.

23. Chidimbu chemuchero

Chidimbu chemichero chinonaka uye chine hutano chikafu chevana.

Michero mizhinji ine fiber uye zvinovaka muviri zvakakosha se potassium nevhitamin A uye C ().

Mabhanana, maapuro, mapeya, mazambiringa, mapichisi, uye plums mienzaniso yemichero inogona kushandiswa pakubata-uye-kuenda kunodya.

Cheka michero yakaita seinanazi, cantaloupe, uye mango muzvidimbu-zvekukura uye chengetera mumidziyo midiki yezvinonaka zvekudya.

24. Peanut butter uye banana quesadilla

Quesadilla inogadzirwa nenzungu bhinzi uye bhanana ine hutano uye inonaka.

Peanut butter inzira yakanaka yekupa mwana wako sosi yemafuta ane hutano uye mamwe mapuroteni.

Bhanana sosi yakanaka ye potassium, vitamini B6, uye fiber (41).

Iyi nzira yakajeka inobatanidza peanut butter uye bhanana mune yummy snack.

Peanut butter uye bhanana quesadilla

Zvisungo:

• 1 yakazara-gorosi tortilla
• 2 tablespoons (30 gramu) yepepanut butter
• 1/2 yebhanana
• 1/8 teaspoon yekinamoni

Paridza peanut butter pamusoro payo yose tortilla. Sunga bhanana uye ronga zvimedu pahafu yetortilla. Fukidza sinamoni pamusoro pemabhanana uye peta iyo tortilla muhafu. Sika iyo muzvitatu usati washumira.

25. Maorivhi

Maorivhi akapfuma mumafuta ane hutano uye akazara nemasimba antioxidants anodzivirira muviri wako kubva kukuvadza mamorekuru anonzi emahara radicals ().

Maorivhi akapfava uye nyore kuti vana vadye. Ita shuwa kuti unotengera dzakarukwa zvevana kana kubvisa gomba usati wavashandira.

Mhando dzakasiyana dzine hunhu hwavo. Kana usati wambopa maorivhi kumwana wako zvisati zvaitika, tanga nemafuta maorivhi matema-akapora.

26. Maapuro uye nzungu ruomba

Apple zvidimbu uye nzungu ruomba musanganiswa unonaka.

Ganda reapuro rine pectin, fiber inogadzikana inodyisa hura hutachiona uye inovandudza hutano hwekugaya (,).

Peanut butter ine kuenderana kwakadzama, izvo zvingave zvakaoma kuti vana vashandise sedip.

Sanganisa chidimbu chidiki chemafuta akaguta, akazara nemafuta maviri (30 gramu) epeanut butter kuti uite dhizi rinotapira, rinotapira kwemaapuro.

27. Frozen muchero popsicles

Frozen michero popsicles ndeye yummy kurapwa kwevana uye chaizvo zvine hutano.

Mazhinji ezvitoro-akatengwa popsicles akazara nekugadzirwa kwekugadzira uye shuga yakanatswa kana yakakwira-fructose chibage sosi.

Asi iwe unogona nyore nyore kugadzira yako, uye vana vako vanogona kunakirwa nekubatsira.

Muchero muchero wakaomeswa nechando kana maabriji uye shoma shoma yemichero muto mu blender. Dururirai musanganiswa mumapopsicle mapundu kana madiki epurasitiki makapu. Dhavhara nemapepa uye isa tsvimbo yepopsicle mumapopsicles kuburikidza nepepi. Kusunungura husiku.

28. Hafu yesangweji

Masangweji haafanire kungova enguva yekudya chete. Hafu yesangweji inogona zvakare kugadzira chikafu chinonaka chevana.

Kuti ugadzire sangweji ine hutano, tanga nechingwa chegorosi rose, sarudza sosi yeprotein, uye sanganisira muchero kana veggie, kana zvichibvira.

Heano mimwe mienzaniso yemasanganiswa ane hutano sandwich.

• cheddar chizi uye akachekwa akachekwa maapuro
• mozzarella chizi uye matomatisi zvidimbu
• nzungu ruomba uye mabanana zvidimbu
• turkey, Swiss chizi, uye mapundu
• ricotta chizi yakasanganiswa nemichero yakagurwa
• zai rakaomeswa, avocado, uye tomato
• kirimu chizi uye zvidimbu zvemagaka

Chinokosha

Vana vazhinji vanoziya nenzara pakati pekudya.

Chikafu chinonaka chinogona kupa vana vako simba uye kuvabatsira kuwana zvinovaka muviri zvavanoda zuva nezuva.

Ipa vana vako zvakakwana, zvisina kugadzirwa zvekudya panguva yekudya kwenguva pfupi panzvimbo pezvakagadzirirwa zvekudya zvekudya.