Uma izingane zibuyela ekhaya ngemva kwesikole, zivame ukulambile ngokudla. Izingane ezifunda esikoleni zingase zingadingi ukuba zidla njalo njengoba zenza lapho ziyizingane ezincane, kodwa zikhula izingane ezidingayo ukudla okulula.
Kodwa ngenxa nje yokuthi udinga ukubapha ukudla okusheshayo akusho ukuthi kufanele uhlakulele ukudla okunempilo. Nanka eminye imibono enempilo engenamaphutha namathiphu okubuyela esikoleni nakuwo wonke unyaka wonke.
Amanye Amathiphu Okumele Uhlale Ukhumbula Nge-After-School School Snacks
Sebenzisa ngokunenzuzo indlala yabo. Njengoba izingane zivame ukulambile ngemva kwesikole, zama ukulingana nezinye izithelo nemifino , izingane eziningi ezingenayo izidingo zokwanele, kusho uSarah Krieger, umlobi obhalisiwe, nomkhulumeli we-American Dietetic Association.
Ukudla okunempilo kubalulekile ebuchosheni kanye nomzimba. Ngaphambi kokuba izingane zihlale phansi ukuze zenze umsebenzi wesikole, ukuba nesidlo esinempilo kunganikeza uphethiloli obuthaka kakhulu.
Cabanga ibhalansi. Lapho wenza ukudla okulula, cabanga ama-carbohydrate namaprotheni , anikezela amandla okuqhubekayo, kusho u-Amy Jamieson-Petonic, umlobi wezokudla obhalisiwe, nomkhulumeli we-American Dietetic Association.
Nikela kuphela ukudla okuncane ngaphambi kokuzivocavoca. Uma ingane yakho iqondiswa emdlalweni webhola lebhola, isigaba seTaekwondo, noma esinye isenzo esilandelayo esikoleni ngemuva kokusebenza esikoleni, mnike umcibisholo omncane (ama-crackers amabili noma amathathu amagilebhisi) noma emva komsebenzi.
Isizathu: Umzimba uzoba kumodi yokugaya kunokusebenzisa imodi uma bedla kakhulu. UJamieson-Petonic uthi: "Ngemva kokuba udle, umzimba wakho ugxile ekusebenziseni amandla ukudiliza ukudla, kunokuba uthole amandla emisipha," kusho uJamieson-Petonic.
Ungavumeli ingane yakho iqede ukudla okulula emva kwesikole. Kuthatha ubuchopho bakho mayelana nemaminithi angu-20 ukutshela umzimba wakho ukuthi ugcwele, kusho uJamieson-Petonic.
Uma ingane yakho idla kakhulu ngemuva kwesikole, ngeke ilalele isidlo sakusihlwa.
Yehlisela phansi ukudlala. Zama ukunika ingane yakho ukudla okulula okuzothatha isikhathi eside ukuba udle, njenge-edamame nezithelo zonke, kusho uKrieger. Lokhu kuzokwenza ingane yakho ingadli isikhathi esiningi ngesikhathi sokudla.
Uma kunokwenzeka, phendulela ukudlala kanye nesidlo sezingane. Uma izingane zakho zilambile kakhulu emva kwesikole ngesiphuzo esincane, bese uzama ukunikeza izingane ukudla kwasekuseni, uthi ngehora lesine, kusikisela uKrieger. Uma abazali bobabili noma bobabili basebenza, izingane zingaba nesidla lapho abazali bazo bedla ukuze bakwazi ukudlala umndeni wabo obaluleke kakhulu.
Thenga ukudla okudla okunempilo ndawonye. Hamba ukuthenga ukudla kanye nengane yakho bese umvumela ukuba athole ezinye izinto zokudla okulandelayo emva kwesikole. Uma uvumela izingane ukuba zihlanganyele ezitolo nokulungiselela ukudla, cishe zifuna ukudla, kusho uJamieson-Petonic.
Imibono Elula futhi Enempilo Okunambitheka Okunempilo
- Ushizi onogwaja, abakhiqizi bezinhlamvu, izithelo ezintsha
- Apple ngebhotela le-peanut
- I-bagel egcwele kakolweni yonke ene-fat-cream cream cream
- Ama-pita yonke okusanhlamvu ane-hummus noma i-bean dip
- Cheesy quesadilla
- I-whole grain engozini yesiNgisi yama-piffin pizza
- I-papaya eqoshiwe efafazwe i-lime juice namantongomane
- I-yogurt ye-Nonfat yamaGreki namajikijolo
- Amanqamu okudla okunye okusanhlamvu
- Isilimo esidliwayo esinamagatsha anamanzi nesibhotela se-nut njenge-peanut noma i-almond
- I-Edamame
- Iqanda elibilisiwe
- Smoothies
- I-Veggie nge-dip
- Oatmeal