25 Lafiyayyun Abincin karin kumallon Lafiyar yara

Wadatacce

• Kwancen buda baki na kwan
• 1. Muffin kwai da-kayan lambu
• 2. Qwai a cikin rami
• 3. Ham-da-cuku frittata
• 4. Scrambled-kwai tacos
• 5. Berry karin kumallo strata
• 6. Boyayyen kwai ya bushe
• Zaɓuɓɓukan hatsi masu lafiya
• 7. Oats na dare
• 8. Gasa hatsi
• 9. Pear-da-dawa mai naman alade
• 10. Blueberry mug muffin
• 11. Kabewa-quinoa alawar
• 12. Kukis na gyada-butter-banana dan karin kumallo
• 13. Cakakken furotin na cakulan
• 14. Strawberry ricotta toast
• Zaɓuɓɓukan karin kumallo masu sha
• 15. Cakulan-gyada-man shanu-ayaba mai santsi
• 16. Strawberry-almond-man shanu mai santsi
• 17. Unicorn 'ya'yan itace-da-ganye mai laushi
• 18. Man lemu mai tsami mai laushi mai laushi
• 19. Girki-yogurt mai santsi kwano
• 'Ya'yan itãcen marmari da kayan marmari don karin kumallo
• 20. Ayaba ta karya kumallo
• 21. Gagen tuffa
• 22. Berry yogurt parfaits
• 23. Kayan tofu na kayan lambu
• 24. Oatmeal mai daɗi tare da ganye da cuku
• 25. Avocado-kokwamba-tumatir
• Layin kasa
• Shirye-shiryen Abinci: Karin kumallo na yau da kullun

Yana da mahimmanci yara su ci lafiyayyen karin kumallo don sa mai a jikinsu bayan sun yi bacci, tun da har yanzu kwakwalwarsu da jikinsu suna ci gaba ().

Amma duk da haka, kashi 20-30% na yara da matasa suna tsallake wannan abincin ().

Kyakkyawan karin kumallo na iya zama mai sauri da sauƙi a gare ku ko yaranku ku yi. Hakanan ana iya yin karin kumallo kafin lokaci, kuma wasu ana iya ɗaukar su don cin abinci yayin tafiya.

Anan akwai zaɓuɓɓukan karin kumallo 25 masu sauƙi da lafiya ga yara.

Kwancen buda baki na kwan

Qwai babban abincin karin kumallo ne, saboda suna da saukin shiryawa, masu gamsarwa, kuma an shirya su da furotin mai inganci da sauran abubuwan gina jiki ().

Furotin din da ke cikin kwai yana da mahimmanci musamman ga yara masu tasowa saboda yana taimakawa wajen gina tsokoki da kyallen takarda ().

Hakanan, idan aka kwatanta da hatsi, ƙwai na iya sa yara su ji daɗi sosai da safe ().

Abin da ya fi haka, kwayayen kwai sune tushen antioxidants kamar lutein da zeaxanthin, wadanda ke amfani da lafiyar ido da kwakwalwa ().

Wani bincike da aka gudanar a yara ‘yan shekara 8 da 9 ya gano cewa wadanda suka fi cin abinci mai yawan lutein suna da yawan lutein a cikin kwayar ido. Wannan yana da alaƙa da ingantaccen aikin ilimi, gami da mafi kyawun maki a lissafi da kuma rubutaccen harshe ().

Anan akwai wasu hanyoyi masu ban tsoro don hidiman kwai don karin kumallo.

1. Muffin kwai da-kayan lambu

Waɗannan muffins wata hanya ce mai kyau ta shiga cikin wasu kayan lambu. Ari da, ana iya ɗaukar su da sauƙin aiwatarwa a gaba.

Don yin su, haɗa ƙwai, gishiri, da barkono a cikin kwano kuma ƙara yankakken kayan lambu da kuka zaɓa.

Raba cakuda a ko'ina cikin gwangwon muffin da aka dafa a 400 ° F (200 ° C) na mintuna 12-15 ko har sai an gama.

2. Qwai a cikin rami

Amfani da abun yanka cookie mai zagaye, yanke rami a tsakiyar yanki burodin garin alkama duka kuma sanya shi a cikin tukunyar soya tare da ɗan man zaitun ko narkewar man shanu.

Fasa kwai a cikin ramin da dafa a kan murhu har sai an gama.

3. Ham-da-cuku frittata

Frittatas shine mafi kyawun sigar omelet. Kawai a doke ƙwai 1-2 a kowane mutum tare da ɗan gishiri da barkono sai a zuba a cikin kwanon frying mara nono.

Yayyafa da yankakken naman alade da kowane irin cuku, sannan a dafa a wuta mai zafi har sai an shirya ƙwai.

Ba a buƙatar flipping. Yanke frittata cikin dunƙulen da bauta.

4. Scrambled-kwai tacos

Don nishaɗi da ɗan ɗaukewa a kan tacos, ƙwanƙwasa ƙwayayen 1-2 kowane ɗa kuma suyi aiki a cikin taco-girman cikakken hatsin tortillas.

Idan ana so, sama da cuku da wake baƙi don ƙarin furotin da salsa don kayan marmari da dandano.

5. Berry karin kumallo strata

Stratas sigar kyakkyawa ce mai kyau ta kayan gasa ta Faransa.

Don yin guda ɗaya, jera kwano mai gurasa da yanka guda shida ko kuma fasasshen burodin da aka niƙa da hatsi. Yayyafa sabbin 'ya'yan itace akan burodin.

Beat kwai 6, 1/2 kofin (120 ml) na madara, da cokali 1 (5 ml) na vanilla. Zaɓin zaɓi, zaku iya ƙara cokali 1 (15 ml) na maple syrup.

Zuba ruwan hadin kwan a kan burodin da ‘ya’yan itacen, sai a rufe, a sanyaya a cikin dare. Da safe, gasa sandar a 350 ° F (177 ° C) na kimanin minti 30 ko har sai ta zama puffy da zinariya.

6. Boyayyen kwai ya bushe

Don yin fure na kwai, yanke karas ko sandar seleri a cikin rabin tsawon sannan kuma zuwa tsawon inci 4 (10-cm). Gaba, kwasfa 1-2 dafaffen ƙwai a kowane mutum. Yi hankali a hankali karas ko sandar sandar a ƙasan ƙwai.

Yayyafa da gishiri da barkono ko ƙara dolen mustard idan ana so.

Zaɓuɓɓukan hatsi masu lafiya

Cikakken hatsi, wanda ke da dukkanin sassan uku na hatsi - kwaya, burodi, da ƙoshin lafiya - cikakke, sun haɗa da shinkafa launin ruwan kasa, alkama gaba ɗaya, hatsi, quinoa, dawa, da gero. Sun fi lafiya fiye da hatsi mai ladabi saboda sun fi fiber, furotin, bitamin, da kuma ma'adanai ().

Lallai, yara na iya cin gajiyar cin yawancin su.

A cikin nazarin watanni 9 a cikin yara masu shekaru 9-11 tare da nauyin da ya wuce kima, waɗanda suka ci abinci sau 3 na abinci mai yalwar abinci kowace rana suna da ƙididdigar nauyin jikin mutum (BMI), kewayen kugu, da ƙimar mai mai yawa, idan aka kwatanta da waɗanda sun ci abincinsu na yau da kullun ().

Yawancin abincin buda baki da yawa za a iya shirya kafin lokaci. Anan akwai wasu zaɓuɓɓuka masu daɗi.

7. Oats na dare

Oats na dare yana da sauƙin yin a cikin kwalbar Mason daren da ya gabata, kuma yaronku na iya tsara wannan tasa tare da abubuwan da suka fi so.

Haɗa kamar kofi 1/4 (gram 26) na oats da aka juya da 1/2 kofin (120 ml) na kowane irin madara a cikin ƙaramin tukunyar Mason. Top tare da kwayoyi, yankakken kwakwa, chia tsaba, da busasshen ko fresha fruitan itace.

Maimakon dafa abinci, bar kwalba a cikin firinji ki bar oats yayi laushi da daddare.

8. Gasa hatsi

Bayan kun gasa wannan lafiyayyen karin kumallo na hatsi da 'ya'yan itace, zaku iya cin shi duk tsawon mako.

A cikin kwano, gauraya:

• Kofuna 2 (gram 208) na oats da aka yi birgima
• Kofuna 3 (700 ml) na kowane irin madara
• 2 kwai da aka doke
• Cokali 2 (10 ml) na vanilla
• launin ruwan kasa mai dandano
• kowane irin fresha froan itace froan itace ko na daskararre

Zuba ruwan magani a cikin kwanon abincin da aka shafa mai kuma dafa a 350 ° F (180 ° C) na kimanin minti 45 ko kuma har sai an saita oatmeal.

9. Pear-da-dawa mai naman alade

Sorghum hatsi ne wanda ba shi da yalwar abinci tare da taushi, mai narkewa.

Haɗa dahuwa da dafaffe da kowane irin madara sannan a ɗora shi da cikakke, ɗanyun pears - ko kuma kowane fruita fruitan itace.

10. Blueberry mug muffin

An shirya bishiyoyi masu launin shuɗi tare da antioxidants kuma suna ba da ƙari sosai ga karin kumallon ku.

A cikin mug-microwave-safe, haɗi:

• 1/4 kofin (gram 30) na gari
• 1 tablespoon (12.5 grams) na ruwan kasa sukari
• 1/4 teaspoon (5 grams) na yin burodi foda
• dan gishiri da kirfa
• 1 teaspoon (5 ml) na man zaitun
• 2 tablespoons (30 ml) na madara
• karamin hannu na daskararre shudi

Microwave a sama na dakika 80-90.

11. Kabewa-quinoa alawar

Quinoa hatsi ne mai saurin girke-girke, kuma wannan kumallo na karin kumallo yana ɗaukar bitamin A daga kabewa gwangwani.

Tafasa wani bangare quinoa tare da kashi biyu na kowane irin madara, sannan a rage wuta zuwa matsakaici-kadan a barshi ya dahu na minti 10.

Ciki a cikin wasu kabewa gwangwani, kirfa, da ɗan tsunkule na nutmeg sai a barshi ya dahu a ƙaramin wuta na mintina 5. Kafin yin hidima, ɗora shi da yankakken kwayoyi, sukari mai ruwan kasa, ko yankakken kwakwa.

12. Kukis na gyada-butter-banana dan karin kumallo

Kukis na karin kumallo su ne muffins masu siffar kuki waɗanda ke tattara ƙarin hatsi cikin aikinku na yau da kullun.

Don yin su, zaku so:

• Kofi 1 (gram 104) na hatsi mai sauri
• 3/4 kofin (gram 90) na gari-alkama
• dan gishiri
• 1 teaspoon (5 ml) na cirewar vanilla
• 1/2 kofin (gram 115) na cikakke cikakkiyar ayaba
• 1/4 kofin (59 ml) na maple syrup
• 1/4 kofin (59 ml) na madara
• Cokali 2 (gram 32) na man gyada mai santsi

Haɗa kayan haɗin, ku dafa tanda zuwa 325 ° F (165 ° C), kuma ku shimfiɗa takardar burodi da takarda.

Sauke batter ɗin a cikin kusan kukis 12-15, daidaita su da sauƙi tare da spatula, sa'annan ku yi gasa na mintuna 10-15 ko har sai sun yi ƙarfi da zinariya. Cool a kan sandar sanyaya kafin yin hidima ko adanawa a cikin akwati mai iska.

13. Cakakken furotin na cakulan

Sanya wainar da kuka fi so ya zama mai gamsarwa ta hanyar ɗakko ɗan furotin na furotin da ke cikin fatar. Aara ɗan milkarin madara idan batter ɗin yayi yawa.

Hakanan zaka iya haɓaka abubuwan furotin na pancakes ta hanyar ƙara yogurt na Girka, ƙwai, ƙwayoyin flax na ƙasa, 'ya'yan kabewa, ko kuma chia tsaba a batter.

14. Strawberry ricotta toast

Wannan ɗan abinci mai sauƙi ya faɗi ƙungiyoyin abinci da yawa lokaci guda. Yada gurasar hatsi tare da cuku mai ricotta kuma ɗora shi da yankakken strawberries.

Zaɓuɓɓukan karin kumallo masu sha

Abincin karin kumallo hanya ce mai sauƙi don tattara cikakken abinci cikin abin sha. Hakanan hanya ce mai kyau don ƙara fruitsa fruitsan fruitsa fruitsan itace da kayan marmari a abincin ɗanku.

A cikin karatu a cikin samari, gabatar da 'ya'yan itace mai laushi a matsayin abin karin kumallo na makaranta ya haɓaka yawan ɗaliban da suka ci cikakken' ya'yan itace daga 4.3% zuwa 45.1% ().

Koyaya, wasu bincike sun nuna cewa sha - maimakon cin - 'ya'yan itace da kayan marmari na iya haɓaka kiba. Don haka, yana da kyau a kalli girman rabo ().

Don lafiyayyen karin kumallo mai laushi, yi amfani da ɗan ƙaramin sabo na 'ya'yan itace mai ɗanɗano ko daskararre. Ara dintsi na ganyayen koren ganye, cokali na man shanu mai ƙoshin lafiya, da ko dai madara, yogurt na Girka, ko kuma ɗanɗano dafafaffen ɗanyun furotin don gina jiki.

Ga wasu zaɓuɓɓukan karin kumallo masu sha.

15. Cakulan-gyada-man shanu-ayaba mai santsi

Ka gauraya ayaba mai daskarewa, daddawa na man gyada, cokali 1 (gram 7.5) na koko mai daɗin ɗanye, da madara.

16. Strawberry-almond-man shanu mai santsi

Daskararrun strawberries suna da kyau ga wannan santsi. Haɗa su tare da ɗan man almond da madara.

17. Unicorn 'ya'yan itace-da-ganye mai laushi

Yi lafiyayyen mai laushi mai laushi ta hanyar haɗawa da kefir mai wadataccen kwayoyi tare da 'ya'yan itatuwa da ganye iri-iri.

Don samun matakan bakan gizo, gauraya kowane abinci daban sannan zuba shi a cikin gilashi. Auka ɗauka ɗauka da sako ta cikin yadudduka don juya su tare.

18. Man lemu mai tsami mai laushi mai laushi

Wannan santsi yana cike da bitamin C don haɓaka garkuwar ku, potassium don wutan lantarki, da furotin don mai da tsokar ku.

Haɗa waɗannan masu zuwa:

• rabin daskararren ayaba
• 'ya'yan itacen da zest of 1 karamin lemu
• 1 teaspoon (5 ml) na cirewar vanilla
• 1/2 kofin (120 ml) na ruwan lemu
• 1/2 kofin (gram 150) na yogurt Girkanci na vanilla

19. Girki-yogurt mai santsi kwano

Kwanukan Smoothie suna da sanyi, karin kumallo mai wartsakewa. Zuba wani ɗan ƙarami mai laushi a cikin kwano sannan a ɗora shi da fruita fruitan itace, kwaya, da seedsa seedsa. Yogurt na Girkanci yana da kyakkyawan tushe.

'Ya'yan itãcen marmari da kayan marmari don karin kumallo

'Ya'yan itãcen marmari da kayan marmari suna da ƙoshin lafiya, amma yawancin yara - da manya - ba sa cin adadin yau da kullun ().

Shawarwarin da aka ba da shawarar sun kasance daga kofuna waɗanda 1.5-4 na kayan lambu da kuma kofuna 1-2-2 na ‘ya’yan itace a kowace rana, ya danganta da shekarun yaro. Idan kuna amfani da tsarin awo, ku tuna cewa gram kwatankwacin waɗannan adadin ya bambanta sosai (,).

Bayar da karin fruitsa fruitsan itace da kayan marmari a lokacin karin kumallo na iya taimaka wa yara kafa halaye masu kyau na cin abinci.

A cikin binciken da aka yi a ɗalibai masu shekaru 16 da 17, cin yawancin kayan lambu yana da alaƙa da ƙananan jini da matakan cholesterol, yayin cin karin fruita fruitan itace ya kasance yana da alaƙa da ƙananan BMI ().

Masu binciken sun lura cewa samar da fruitsa fruitsan itace da kayan lambu a gida, da cin su tare da yaranku, yana taimaka musu samun halin cin waɗannan abincin ().

Anan ga recipesan girke-girke masu sauƙi.

20. Ayaba ta karya kumallo

A cikin kwano, ɗora ayaba mai ƙyalƙyali da yogurt na Girka, yankakken strawberries, granola, da yankakken kwayoyi don samun ayaba mai lafiya.

21. Gagen tuffa

Bayan kin gama 'yan tuffa, sai ki cika su da man shanu,' ya'yan hatsi kadan, da wasu kirfa.

Cook a cikin mai dafa mai jinkiri a ƙasa na kimanin awanni 5 ko har sai da taushi da taushi. A ƙarshe, sanya su da yogurt na Girka don ƙarin ƙarin furotin.

22. Berry yogurt parfaits

Yogurt na Girka mai gina jiki mai narkewa tare da sabbin 'ya'yan itace da yayyafa na granola don abinci mai sauri da sauƙi wanda ya sami ƙungiyoyin abinci da yawa.

23. Kayan tofu na kayan lambu

Tofu scramble babban zaɓi ne ga duk wanda baya cin ƙwai amma yana son karin kumallo mai furotin.

Don yin shi, nikakken albasa da aka niƙa a cikin mai kuma ƙara mashed, mai ƙarfi tofu tare da abin da kuka zaɓa na kayan ƙanshi da kayan lambu. Abubuwan da ke da ɗanɗano sun haɗa da alayyahu da aka yanka, naman kaza, da tumatir, ko gasasshen jan barkono da tumatir busasshen rana tare da basilin sabo.

24. Oatmeal mai daɗi tare da ganye da cuku

Oatmeal ba dole bane ya zama mai daɗi ko ɗora shi da fruita fruitan itace. Gwada gwadawa a cikin alayyafo - ko kowane kayan lambu - da cuku tare da ɗan gishiri don karkatarwa mai daɗi.

25. Avocado-kokwamba-tumatir

Yada farfadowar avocado akan dunkulen hatsi, sa'annan saman tare da yankakken kokwamba da tumatir don kwalliyar burodi, mai buɗe fuska.

Layin kasa

Yawancin zaɓuɓɓukan karin kumallo masu lafiya na iya taimaka wa yara su sami abubuwan gina jiki da suke buƙata don ranar.

Abincin karin kumallo babbar dama ce don loda furotin, 'ya'yan itatuwa, kayan marmari, da hatsi.

Wadannan abinci mai gina jiki na iya zama muhimmin mataki wajen kafa kyawawan halaye na cin abinci ba kawai ga yaranku ba har ma da dangin ku duka.

Shirye-shiryen Abinci: Karin kumallo na yau da kullun