Izindawo zokuphumula ezisheshayo, ezilula, nezomsoco zokusabalala ekuseni
Emindenini eminingi ematasa, ukudla kwasekuseni kuvame ukugijimela futhi kuqhubeke njengoba izingane nabazali bezama ukuya esikoleni futhi basebenze ngesikhathi. Kodwa njengoba uzama njengokungathi ubambe ibha ye-cereal egcwele ushukela (noma omunye ukukhetha ukudla kwasekuseni okungalungile) noma ukweqa ibhulakufesi ngokuphelele, yilokho imindeni eminingi iqeda ukuyenza, kufanelekile ukuzama ukuhlela imizuzu embalwa eyengeziwe kusihlwa sakho futhi isimiso sasekuseni ukwenza isikhathi sekuseni kwasekuseni okusheshayo futhi okunempilo .
Kungenxa yokuthi ucwaningo lubonisa ukuthi ukudla kwasekuseni okunempilo kubaluleke kakhulu kubantwana abaneminyaka esikoleni. "Ucwaningo lubonisa ukuthi ukuphumelela kwezemfundo kuthuthukiswa lapho izingane zidla ukudla kwasekuseni," kusho uMarques Chaparro, okhulumela i-Academy of Nutrition. "Ubuchopho babo badinga ukushisa amafutha, futhi basuke behamba kakhulu. Ngamafuphi, izingane ezidla ukudla kwasekuseni zenza kangcono esikoleni.
Ukuze uqiniseke ukuthi izingane zakho zidla ukudla kwasekuseni okunempilo ngaphambi kokuba ziqhubekele emisebenzini yesikole noma yeveki, zama lawa macebiso nemibono ewusizo ukuze uthole ukudla okusheshayo, okulula futhi okunomsoco.
Amathiphu wokwenza isidlo sasekuseni sezingane
- Thola ukuxuba okulungile. Indlela enhle yokukhumbula ukuthi yini ongayifaka kwasekuseni okunempilo kufanele uyikhumbule inkulumo ethi "ezintathu noma ngaphezulu ngaphambi kokuba uphume emnyango," kusho uToby Smithson, okhulumela i-Academy of Nutrition and Dietetics nomlobi wesifo sikashukela sokudla. kanye Nutrition for Dummies . U-Smithson weluleka ukukhetha eyodwa kusuka kumaqembu amathathu okudla - amaprotheni, okusanhlamvu okuphelele, nezithelo - ukudala kwasekuseni okunempilo. (Isidlo sasekuseni esihle kakhulu sizoba ushizi wezintambo, ama-crackers wonke, kanye ne-apula, isibonelo.)
- Banike izingxenye ezincane. Esinye isipho esiwusizo: Cabanga izinga, hhayi ubuningi, kusho uSmithson. Lesi seluleko esiwusizo ikakhulukazi ngoba abazali kaningi abaqapheli ukuthi izingane ezincane ngempela azikwazi ukuphatha izingxenye ezinkulu. Esikhundleni sokulindela ukuthi umqashi wakho wokuqala adle ucezu olulodwa lwe-toast, ukusiza okukhulu kwamaqanda aqhephukile, kanye nebhanana lonke, isibonelo, unike ingane yakho isigamu sesigamu sezinyosi, sibe nama-forkful amaqanda ambalwa, bese udla ezimbalwa zezinhlayiyana zebhanana.
- Sebenzisa i-muffin tin. Indlela enhle yokubona ngeso lengqondo usayizi wesigaba ngokugcwalisa indebe ye-muffin tin noma amakhemikhali angaphinde ahlaziywe nge-cup of cheese, izithelo, noma ezinye ukudla kwasekuseni.
- Yenza kube ngobusuku obandulele. Konke ongakwenza, yenza okunye kwasekuseni izinto ebusuku. Isibonelo, ungabilisa amaqanda noma wenze i-oatmeal bese ufaka lezi zinto efrijini ekuseni.
Great Breakfast Breakfast Okufanele Ucabangele
Uma ucabanga ngalokho okumele unikeze izingane zakho ukudla kwasekuseni, cabangela lezi zinto ezinempilo ezivela kumaqembu amathathu okudla:
- Izinhlamvu ezigcwele (i-bagel egcwele-ukolweni, i-high-fibre cereal, i-tortilla egcwele-ukolweni, i-oatmeal, i-toast whole-grain)
- Amaprotheni (amaqanda, i-turkey ephilile, i-tofu, ubhontshisi, amantongomane, i-lox)
- Izithelo (amajikijolo, amakhabe, ama-apula, ubhanana)
I-Easy, Healthy, kanye ne-Fast Breakfast Ideas
Manje ukuthi unomqondo wokuthi yiziphi izithako okufanele uzicabangele, zama lezi zinhlanganisela (noma wenze ngokwakho) ukuze uthole isidlo sasekuseni esinempilo futhi esilula. Ingxenye engcono kunazo zonke: Eziningi zalezi zikhathi zokuphumula ezisheshayo zingenziwa ubusuku ngaphambi kokulondoloza isikhathi ekuseni.
- I-bagel egcwele kakolweni yonke nebhotela lebhanana
- I-yogurt yamaGreki ephansi kakhulu ngamanothi, namajikijolo
- I-egg burrito (amaqanda aqhephukile namaqanda aphansi ahlanganisiwe egobolini le-tortilla) nezithelo ohlangothini
- Ama-muffin angama-angisi angama-ngine angama-turkey nama-fat-fat ushizi anezithelo nama yogurt
- I-quesadilla nobhontshisi nama-fat-fat cheese
- Izithelo kebabs
- Umxube we-traemade
- Amafutha anebhokisi le-nut
- Isinkwa se-Raisin ne-cottage noma i-ricotta ushizi
- "Isidlo sasekuseni se-Apple"
- Ama-muffins amancane
Futhi zama le minye eminye imibono yokukhushulwa kwengqondo yokukhulisa izingane ukuze zilungele usuku olumatasa oluzayo.