Ukudla kwasekuseni kwezingane kuyisigaba esihlukene, lapho izidingo ezikhethekile ezenziwe khona. Isidlo sasekuseni kufanele siphakamise, sibangele ukudla, sidle kahle futhi sivuselele ngaphambi kokudla kwasemini. Ukwenza lokhu, udinga ukukhombisa ukucabanga futhi ngobuhlakani "ukufihla" ukudla okungathandwa kwengane ezitsheni ezithakazelisayo. Okuthandwa kakhulu kunikezwa ngezansi.
Yini okufanele ngiyilungiselele ingane yami ngekusasa?
I-breakfasts ewusizo yezingane kufanele imele inhlanganisela elinganisiwe yama-protein, amafutha ne-calcium. Njengomthetho, aqukethe imikhiqizo yobisi, ngakho-ke amaqebelengwane ashizi nama-curd casseroles kumele afakwe ekudleni. Ungakhohlwa ngama-carbohydrate - ama-sandwich ewusizo avela ku-isinkwa sonke okusanhlamvu ngezinhlanzi nenyama uyozuzisa umzimba wengane.
- Breakfast kwasekuseni nezingane ezilula, ubisi kanye namajikijolo kuyoba usizo ukusheshisa omama. Ungakwazi ukupheka kusihlwa, futhi ekuseni uhambise ngokushesha. Ukuze wenze lokhu, ku-250 ml yobisi olushisayo kufanele ufake i-120 g muesli, vumela ukuthi iphuze imizuzu engu-7 futhi uthele phezu kwezinkomishi. Engeza izithelo ezimbalwa kanye no-50 ml we-yogurt bese ufakwa esiqandisini.
- Isidla sasekuseni esilula kunazo zonke izingane is sandwich kusuka isinkwa lonke okusanhlamvu. Udinga ukushaya nge-blender ama-200 amagremu we-cottage shizi enesipinashi esincane, usawoti futhi usakaze emgqonyeni wesicupho. Imifino eyengeziwe yokweqa noma izinkinobho zezinhlanzi ingafakwa ukunambitha.
Ukudla kwasekuseni kwengane kusuka kumaqanda ezigwaca
Ukudla kwasekuseni kwamaqanda kubantwana kufanele kuphephe futhi kusetshenziswe ngangokunokwenzeka. Amaqanda we-quail afana nalezi zidingo. Ngokungafani nenkukhu, ayifaki ngokuphelele ingozi ye-salmonellosis, futhi ukwakheka kwabo okuyingqayizivele kuthonya kahle ukuthuthukiswa ngokomzimba kwengane. Ungabakhonza nsuku zonke, usebenzisa ukunambitheka nokubukeka okubheka izitsha ezihlukahlukene zezingane.
Izithako:
- isinkwa sesinkwa se-toast - ucezu olu-1;
- Iqanda isilwane - ucezu olulodwa;
- amafutha - 20 g;
- ushizi ogayiwe - 50 g;
- cherry - izingcezu ezimbili;
- imifino - 20 g.
Ukulungiselela
- Ukusebenzisa i-cookie cutter, usike imbobo ku-toast.
- Lubha isilonda ngebhotela kanye gazinga ngakolunye uhlangothi.
- Phenduka kwesinye, shaya iqanda ungene emgodini bese upheka kuze kuphekwe.
- Dlulisela esidlweni bese wenza isidlo sasekuseni izingane ngendlela yendlu.
Ukudla kwasekuseni kusuka ku-cottage ushizi izingane
Isidlo sasekuseni esiphundu sezingane ezisuka ku-cottage ushizi akuyona indawo yembono, kepha imelela iqiniso eliyikhaya, lapho akudingeki ukuthi uvule isitofu, gazinga, isikhathi esisheshayo nokuchitha isikhathi. Siyabonga ngalokhu ungafaka uketshezi we-cheesecake-ukhilimu wasebhanana, ulungiselela imizuzu engu-5 futhi ufana ne-ayisikhilimu e-cream ayisikhilimu, okungazi, izingane zingagxuma ngaso sonke isikhathi.
Izithako:
- i-cottage shiese - 200 g;
- ibhanana - izingcezu ezimbili;
- i-yogurt - 100 ml;
- ushukela - 20 g;
- amajikijolo - izingcezu ezingu-10.
Ukulungiselela
- Hlanganisa ku-blender cottage shizi, ubhanana, i-yogurt noshukela.
- Beka ukhilimu ku-crockery.
- Ukuhlobisa ukudla kwasekuseni kwe-cottage shizi kubantwana abanezithelo.
I-recipe yekusasa kwasekuseni kwezingane
Iqiniso lokuthi izithelo zasekuseni zezingane kufanele ziqukathe izinto eziwusizo futhi ziqinise umzimba ulandelwa yibo bonke abazali. Ikakhulukazi kulabo abanabantwana benqaba ngokuphelele izithelo. Kulesi simo, ukuvuswa kwezintshisekelo zezingane kuzokusiza ukulethwa kwezithelo ngendlela yezingonyama zengonyama ezenziwe ngezithelo ezicebile nge-vitamin C.
Izithako:
- indandatho yenaninaphu - ucezu olulodwa;
- indandatho yebhanana - i-1 piece;
- i-currant - izingcezu ezimbili;
- i-orange - ucezu olulodwa;
- i-carrot imibala - ama-4 ama-pcs.
Ukulungiselela
- Hlukanisa i-orange ibe yizicucu.
- Yenza i-lobe eyodwa ene-triangular.
- Beka ipuleti indandatho ye-ananas ukuze ubeke ikhanda lengonyama.
- Embuthanweni, faka tincetu ze-orange - zizoba mane.
- Ingcezu ye-orange iyoba yiphunga, iziqabetho ze-carrot - ama-mustaches, amajikijolo - amehlo, nama-half of banana - izindlebe.
- Khonza ibhulakufesi kusuka ezitsheni zezingane kufanele kube khona ngokushesha.
Ukudla kwasekuseni kwama-sausages namaqanda ezinganeni
Lapho upheka, kubaluleke kakhulu ukucabangela izifiso zomntwana. Uma ejabulela ukuthatha i-sausages kanye namasseji - kungcono ukungamelani. Ngaphezu kwalokho, ukudla kwasekuseni kwama-sausage , nokusetshenziswa kwekhwalithi eliphezulu, imikhiqizo yemvelo, kugcwele futhi kuyasiza. Ukuze uthole ukondla okwengeziwe, ungabakhonza ngamaqanda, upheke ngesikhathi esifanayo.
Izithako:
- isobho - 1 piece;
- iqanda - izingcezu ezimbili;
- ucezu lwenhlanzi - izingcezu ezimbili;
- i-cherry - i-1 pc.
Ukulungiselela
- Beka isoseji nehhafu epanini lokuthosa futhi gazinga imizuzu emithathu.
- Shaya amaqanda amabili bese ubeka isigamu se-cherry.
- Bamba isidlo ngamaminithi amabili emlilweni.
- Spread out the components in the shape of mug.
Pancakes zezingane kwasekuseni
A okumnandi baby kwasekuseni kuyithuba ukugcwalisa izifiso ingane yakho gastronomic. Akudingekile ukukhombisa: imibono yezingane iguqule into eyodwa - akukho lutho olungcono kunama-pancake. Lesi sidlo sinomsoco futhi sinomsoco, futhi sinikezwe ukuthi isidumbu somntwana sidinga ama-carbohydrate amaningi kunomuntu omdala, ngisho nokusebenza.
Izithako:
- ufulawa - 50 g;
- isikhuphaphu - ucezu 1;
- Ubisi - 120 ml;
- ushukela - 10 g;
- amafutha - 25 ml;
- ukhilimu - 60 g;
- i-cocoa - 5 g;
- amagilebhisi - ucezu olulodwa;
- igatsha le-currant - 1 pc.
Ukulungiselela
- Hlanganisa ufulawa noshukela, i-yolk nebhotela.
- Thela ubisi kanye ne-whisk.
- Thela ingxenye yenhlama ibe epanini elishisayo futhi gazinga ezinhlangothini zombili.
- Phinda ngokuhlolwa konke.
- Faka i-pancake eyodwa kwenye, phezulu-hlanganisa ama-butterflies "amaphiko".
- Kusuka ku-ayisikhilimu ophethwe nge-cocoa yenza "umzimba" futhi uhlobise amajikijolo.
I-Smoothies yezingane kwasekuseni
Abazali abaningi benza ukudla kwasekuseni okusheshayo kwezingane ezine-blender, okhetha ukhetho oluningi oluwusizo olunomsoco futhi olunomsoco . Njengomthetho, isisekelo se-smoothies yezingane yi-yoghurt yemvelo nezithelo zonyaka. Kulesi iresiphi, inhlanganisela eyinkimbinkimbi yomkhiqizo wobisi ovutshiwe onobhanana, ngokufaka i-satiety eyengeziwe, ifakwe ngebhasikili.
Izithako:
- ibhanana - isiqephu 1;
- amakhukhi - 100 g;
- i-yoghurt - 50 ml;
- ubisi oluncibilikile - 20 g.
Ukulungiselela
- Hlanganisa izingcezu zebhanana nama-cookies esitsheni se-blender.
- Engeza i-yogurt, ubisi oluncibilikisiwe kanye ne-whisk futhi.
Omelette for breakfast kwasekuseni
Isidla sasekuseni esincane somntwana kufanele sibe nemikhiqizo engashintsha ngokushesha ibe isidlo esincane futhi esisheshayo ngokushesha. Isixazululo esiphelele yi-omelet. Amaqanda athile ama-amino acids namavithamini, alahlekelwe yimpahla ewusizo ngesikhathi sokwelashwa kokushisa. Kodwa-ke, kungcono ukupheka i-omelette emlilweni omncane, ikakhulukazi ngoba izingane, ngokuvamile, zithandi ukusikwa okuthosiwe.
Izithako:
- iqanda - izingcezu ezintathu;
- ubisi - 40 ml;
- usawoti;
- amafutha - 20 g;
- cherry - izingcezu ezine;
- ama-peas aluhlaza - 20 g.
- imifino - 10 g.
Ukulungiselela
- Hlanganisa amaqanda ngosawoti nobisi.
- Thela ingxube epanini lokuthosa ngamafutha bese udilika imizuzu emibili.
- Ngokushesha nje lapho i-omelet ibamba, yenza i-cherry cherry endaweni yayo ngendlela yezimbali.
- Ngemuva kwemizuzu emibili, udlulisele esidlweni.
- Ukuhlobisa ukudla kwasekuseni kwezingane ezinemifino kanye nama-peas, unike i-omelet ukubukeka kwembala.
I-Porridge yokudla kwasekuseni izingane
Ukudla kwasekuseni okungcono kakhulu kwezingane kuyiphuthulo. Zigcwele kahle, ngoba eziningi zazo zakhiwa ama-carbohydrate amancane, okuphekwe ngokushesha, nokukhethwa okubanzi kokusanhlamvu nokusanhlamvu kukuvumela ukuba wenze imenyu ehlukahlukene isonto lonke. I-oatmeal porridge ayifakiwe kuhlu lwezingubo zezingane eziyizintandokazi, ngakho-ke le recipe inikezwe ekulungiseleleni kwayo kanye nokuklanywa okukhazimulayo.
Izithako:
- ubisi - 350 ml;
- oatmeal - 80 g;
- uju - 40 g;
- Strawberry - izingcezu ezintathu;
- ibhilikamu - ama-3 ama-PC.
Ukulungiselela
- Thela oatmeal ebisi obilisayo bese upheka imizuzu engu-4.
- Ukuphikelela ngaphansi kwesivalo semaminithi angu-10.
- Engeza uju, uhlanganise bese uhlobisa ngamajikijolo.