Isiqulatho:
- 21 Imibono egqwesileyo yesidlo sasemini kubantwana abaselula
- Iingcebiso ngexesha lesidlo sasemini sabantwana
Ungakufumana kunzima ukucinga ngezimvo ezinomdla zesidlo sasemini kubantwana abasakhasayo, ngakumbi ukuba bangabadli abakhethayo. Noko ke, abantwana bafuna ukutya okunesondlo ukuze bakhule emzimbeni, engqondweni nangokweemvakalelo, yaye ukungatyi ngendlela efanelekileyo kusenokuba nemiphumo emibi kwimpilo yabo.
Isidlo sasemini siyinxalenye ebalulekileyo yesidlo sabo semihla ngemihla esizalisekisa inxalenye enkulu yeemfuno zabo zesondlo. Ke ngoko, kuyafuneka ukuba ugxile ekucwangciseni isidlo sasemini esilungileyo sasemini sakho sasemini esimnandi kwaye esinesondlo.
Funda isithuba ukuze ufumane uluhlu lweeresiphi ezinomdla zesidlo sasemini ekulula ukuzilungiselela kwaye ziya kugcina abantwana bakho abancinci begcwele amandla ixesha elide.
21 Imibono egqwesileyo yeSidlo sasemini kuBantwana
1. Isandwich yenkukhu yeminwe
Lo ngumbono okhawulezayo nonencasa wesidlo sasemini esigcwele iprotein kunye nefiber.
Uya kufuna:
- 1-2 iikomityi yenkukhu engenamathambo
- 3-4 izilayi zesonka sengqolowa
- Iqanda eli-1
- 3-4 iikomityi zamanzi
- I-1 ithispoon yeoli yemifuno
- 1/4 ithisipuni ityuwa
- I-pinch yepepper emnyama
Kwenziwa kanjani:
- Ubilise inkukhu imizuzu engama-20-25, okanye ide ibe yithenda. Yiyeke iphole.
- Dlulisa inkukhu, kunye nomhluzi, kwi-blender. Yongeza ityuwa kwaye udibanise kwi-puree.
- Ukushisa ioli epanini yokuthosa, qhekeza iqanda kwaye ulidibanise.
- Gcoba isonka uze usike sibe ngoonxantathu abancinci okanye izikwere.
- Hlanganisa i-puree yenkukhu, amaqanda aqhekekileyo, yongeza i-pinch ye-pepper emnyama, kwaye uyipakishe phakathi kweeqhekeza zezonka ezithosiweyo ukwenza isanti.
[Funda: Imibono eyonwabela isidlo sakusasa kubaNtwana ]
2. Irayisi ehlanjululweyo kunye ne-beetroot
Ukutya okutyebileyo kwi-micronutrients, irayisi ye-beetroot ecudiweyo ifanelekile kwiintsana ezifunda ukuhlafuna.
Uya kufuna:
- 2 iikomityi zerayisi
- 1 ikomityi edayiweyo beetroot
- 3-4 iikomityi zamanzi
- 1/4 ithisipuni ityuwa
Kwenziwa kanjani:
- Ubilise irayisi kunye ne-beetroot ngokwahlukileyo, kwilangatye eliphakathi kwemizuzu engama-20-25, de kube yithenda.
- Unokucinezela ukupheka irayisi kunye neeetroot kunye. Pheka imizuzu esixhenxe ukuya kwelishumi kwidangatye eliphakathi.
- Dlulisa irayisi ephekiweyo kunye nemifuno ebilisiwe kwisitya. Yongeza ityuwa kwaye uzicube usebenzisa imasher okanye ifolokhwe.
3. Iilentile ngee-ertyisi eziluhlaza
u-april isidenge wenza ukudlala kubazali
Iilentile kunye nee-ertyisi eziluhlaza zinokudibaniswa ukwenza isidlo sasemini seprotheyini enempilo kumntwana osakhulayo.
Uya kufuna:
- 1 ikomityi yeelentile
- 1 ikomityi yee-ertyisi eziluhlaza
- 3-4 iikomityi zamanzi
Kwenziwa kanjani:
- Ubilise i-lentile imizuzu engama-20-25 kwilangatye eliphakathi, okanye de kube lula kwaye iphekwe ngokupheleleyo.
- Ukufumana iziphumo ezikhawulezayo, uxinzelelo lupheka iilenti. Yizisa umpheki kuxinzelelo olupheleleyo kwaye emva kwempempe enye, pheka kwidangatye eliphakathi imizuzu emithandathu.
- Bilisa i-peas eluhlaza ngokwahlukileyo kwimizuzu eyi-15.
- Hlanganisa iilentile kunye neeertyisi eziluhlaza zibe yipuree eshinyeneyo. Yongeza ityuwa ukunambitha kwaye usebenze.
[Funda: Imibono yokutya okunempilo kubantwana abancinci ]
4. Iitapile ezibilisiwe kunye nenkukhu ethosiweyo ye-anyanisi
Oku kunokuba sisidlo sasemini somntwana, esizaliswe ngeecarbohydrates kunye neprotheni. Ungathatha indawo yeitapile ngebhatata okanye icauliflower ecujiweyo.
Uya kufuna:
- Iitapile ezi-1 zekomityi zinqunyulwe zibe ngamacwecwe amade
- 1 ikomityi yenkukhu engenamathambo
- 1/2 indebe ye-anyanisi eqoshiwe
- 2 ithisipuni yeoli yemifuno
- 3-4 iikomityi zamanzi
Kwenziwa kanjani:
- Fumisa iitapile kwidangatye eliphakathi kangangemizuzu engama-20 okanye kude kube ithenda.
- Bilisa inkukhu engenamathambo kunye namatswele imizuzu eyi-15.
- Gxotha inkukhu kwaye udibanise i-anyanisi kunye nesitokisi senkukhu ukwenza intlama eninzi.
- Fudumeza ioli yokupheka epanini yokuthosa. Thela i-onion paste kwaye ubeke amaqhekeza enkukhu phezulu. Fry kubo kwi-10-15 imizuzu kwilangatye eliphantsi, ngelixa uvuselela ukuxuba ngokufanelekileyo.
- Dlulisa inkukhu ephekiweyo kwisitya, yongeza iziqwenga zeetapile eziphekiweyo, kwaye uzihlanganise ndawonye ukugqiba inkqubo yokulungiselela.
5. Isipinatshi ngethanga
Lo mbono wesidlo sasemini sasenkulisa utyebile kwi-iron kunye neemicronutrients ezininzi ezibalulekileyo. Unokongeza irayisi emdaka okanye irayisi ecacileyo kule recipe.
Uya kufuna:
- Iikomityi ezi-2 zesipinatshi esinqunqiweyo
- 1 ikomityi egayiweyo ithanga
- 1 i-clove yegalikhi
- 5 iikomityi zamanzi
- 1/4 ithisipuni ityuwa
Kwenziwa kanjani:
- Bilisa isipinatshi imizuzu esixhenxe, okanye de ibe ithe chu. Gcoba isipinatshi kwaye usiqhube phantsi kwamanzi apholileyo.
- Bilisa ithanga kunye negalikhi imizuzu elishumi kwilangatye eliphakathi.
- Hlanganisa ithanga, i-clove yegalikhi, isipinashi, kunye netyuwa kwi-blender uze ufumane i-puree eninzi.
[Funda: Imibono yeSidlo sangokuhlwa esiKhawuleza kubaNtwana ]
6. I-Soya nuggets kunye nepepper eluhlaza
Ukutya okumnandi kwesoya luluvo olufanelekileyo lwesidlo sasemini se-vegan kumntwana osakhulayo. Ikwangumbono ogqwesileyo we-snack wabantwana abasaqala isikolo.
Uya kufuna:
- 2 iikomityi zesoya
- I-1 ikomityi ye-pepper eluhlaza (i-capsicum) inqunywe ngobude
- I-1 ithispoon yeoli yemifuno
- 1/4 ithisipuni intlama ikonofile
- 3 iikomityi zamanzi
Kwenziwa kanjani:
- Bilisa i-soya nuggets emanzini imizuzu emihlanu, yihluthe kwaye uhlambe kube kanye ngamanzi apholileyo. Zishiye emanzini abandayo imizuzu emibini. Cinezela ama-nuggets kwaye uwabeke eceleni.
- Ubilise i-pepper eluhlaza kwi-10-15 imizuzu kwidangatye eliphakathi okanye de ibe ithenda ngokupheleleyo.
- Ukushisa ioli yemifuno kwi-pan yokupheka. Yongeza i-soya nuggets, i-pepper eluhlaza, kunye ne-garlic paste. Zipheke kunye de zibe zigqityiwe.