Fana ka lijo-thollo tse nang le bophelo bo botle bakeng sa bana ho ja lipapali tsa pele, tsa nakong, le tsa morao
Lula baatlelete ba bacha ba le matla 'me ba khone ho ja lipapali tsa lipapali tse phetseng hantle. Mokhoa o motle oa ho ja bohobe o thusa bana ho ba le nako e telele, ho khotsofatsa tlhoko ea bona ea limatlafatsi le li-buds tsa bona. 'Me kaha bana ba lipapali ba hloka limatlafatsi tse sa tšoaneng ka linako tse sa tšoaneng , ba rera ho ja lijo, ho ja le ho tšoara ka tsela e nepahetseng. Fokotsa lisebelisoa tse tla thibela tshebetso, mme o latele pholisi ea snack ea sehlopha sa hau, haeba e na le eona.
Ka kakaretso, bana ba banyenyane ha ba hloke ho noa sesebelisoa ho hang, empa kahoo lihlopha tse ling li fana ka maikutlo a bohlale kapa li hloka, litholoana le metsi bakeng sa lijo-thollo tsa halofo ea nako le ea morao.
Mesebetsi e ts'oanang le bophelo bo botle: Game ea pele
Thusa ngoana oa hao hore a etse hore nako ea halofo e be matla: mesifa ea mafura le lik'habohaedreite lihora tse peli ho isa ho lipapali tsa boithabiso kapa boithabiso. Li-grains, tse kang pasta kapa crackers, ke mokhoa o motle oa ho bapala ha bana ba tla bapala metsotso e 60 kapa ka tlase; khetha mefuta eohle ea lijo-thollo ha ho khoneha.
Bakeng sa thuto ea nako e telele kapa ea koetliso, eketsa liprotheine kapa fiber ho fokotsa lijo le ho matlafatsa matla. E le hore u fumane tsena, khetha mefuta e mengata ea liprotheine tse mafura tse kang lebese, turkey kapa yogurt. Empa tlōla ho ja lijo tse nang le tsoekere e ngata.
Seo u lokelang ho se qoba: Lijo tse nepahetseng, kaha tsena li lieha ho ja lijo tse ling, le lijo tse ling tse monate tse kang soda, candy le li-sports. Tsena li baka spike ka tsoekere ea mali. Haeba tsoekere e nyoloha 'me u theohe ka potlako nakong ea papali, ngoana oa hao a ka ba ea theoha kapa a se nang setlolo.
Lisebelisoa tse bonolo tsa papali ea li-snack:
- Bohobe bo bong le bo bong, bo-crackers, tortilla, kapa pretzels
- Semela (hafeela e se e phahameng ka tsoekere)
- E ntlafalitse pasta kapa raese e sootho
- Li-popcorn tse tala
- Cheese e tlaase haholo, lebese, yogurt kapa pudding
- Turkey, khōlo, tofu
- Liapole, libanana, lipere, li-orang
- Lihoete, lierekisi tse nang le tsoekere, likomkomere
Mesebetsi e Ts'oanang le Bophelo bo Botle: Nako ea Nako
Nakong ea papali, ke habohlokoa hore u lule u e-na le metsi, kahoo u boloke metsi a phalla.
Hape, ha ea lokela ho ba e sa felleng, haholo-holo ka lipapali tse ngata tse lokiselitsoeng pele kapa ka mora nako ea lijo tsa mantsiboea; empa haeba bana ba hlile ba hloka sesebelisoa sa halofo, etsa hore e be ntho e bonolo ho tšoara, ho ja le ho cheka. Qoba lijo tsa letsoai, kaha li na le metsi a fokolang ho e-na le hore li se ke tsa boela tsa hlahisa metsi. Khetho e ntle ke tholoana e ncha kaha e na le metsi a mangata le limatlafatsi, 'me hape e na le boipiletso ba ngoana.
Mekhoa e monate ea ho ja bohobe halofo ea nako:
- Libanana (khaola halofo bakeng sa bana ba banyenyane e le hore ba khone ho ja le ho ja kapele)
- Litapole tsa Orange
- Clementines (itokisetse ho thusa bana ba banyenyane)
- Morara (leka ka maqhoa ka ntho e fapaneng, empa qoba bana ba ka tlaase ho 5)
- Lintlanyana tse nyenyane kapa li-chunks tsa melon
- Apple kapa pere ea lipalesa (fafatsa ka lero la lamunu ho thibela ho silafatsa)
- Li-Berries (ntle le li-cherries, kaha likoting li tla etsa hore li sila!)
Mesebetsi ea Ts'ireletseho ea Mesebetsi: Papali ea Thuto
Hang-hang ka mor'a papali kapa mokhoa o matla oa ho bapala, bana ba hloka metsi a mangata ho nkela sebaka seo ba se lahleheloang ke mofufutso. Lebese (ho akarelletsa lebese la chokolete) le metsi ke khetho e ntle. Haeba ba hlile ba 'nile ba fufuleloa le / kapa ho chesa haholo ka ntle, baatlelete le bona ba hloka sodium le potasiamo. Ke kahoo lino tsa lipapali li nang le electrolyte tsena. Empa hopola, ho na le phapang e kholo lipakeng tsa lipapali le lino tse tahang .
Li-carbohydrate tsa papali le liprotheine li thusa bana hore ba tsoele pele ba be ba matlafatse hape. Ha tsoekere e nyenyane e le hantle, u se ke ua ea ka holim'a metsi. Ha ho bohlale ho tiisa khopolo ea hore lipompong ke tsela e ntle ea ho ikhotsofatsa bakeng sa mosebetsi o entsoeng hantle. Haeba u fana ka bohobe ba lihlopha, fumana hore na bana ba bang ba na le meriana e le hore u ka qoba lijo tse kotsi. Hape u hanele tšusumetso ea ho ba motsoali oa ho qetela ea tlisitseng sesebelisoa sa bohobe! Ha ho motho ea ratang papali ea matsoho ea li-snack tsa papali ea morao-rao, e nang le lintho tse khōloanyane, junkier, lintho tse pakiloeng ka bongata beke le beke.
Litlhahiso tse bonolo tsa morao-rao tsa bohobe:
- Litholoana tse ncha (bona lethathamo le ka holimo) kapa li-applesauce
- Litholoana li koahetsoe ka kabobs kapa pops
- Litholoana tse omeletseng, ho kenyelletsa letlalo kapa li-roll tse entsoeng ka litholoana tse 100%
- Fruit-flavored gelatin
- Li-granola libaka, empa shebeletse k'halori e phahameng, mafura le tsoekere
- Li-cookie (khetho e nepahetseng ke li-fig tsa mahe, li-cookie tsa oatmeal, li-crackers tsa liphoofolo)
- Li-crackers kapa bagels: Khetha liphetolelo tse feletseng ha u ka khona; ka holimo ka pere ea peanut, chisi, kapa chisi e tlaase ea mafura
- Mahepu
- Pudding
- Chisi e kentsoeng
- Li-popcorn, li-pretzels, likopi tse apehiloeng
- Li-muffins (mafura a tlaase)
- Trail mix (e nang le litholoana tse omisitsoeng ho e-na le lipompong;
Lisebelisoa:
Evers, Connie, RD.
Gotlin, Robert S., DO: Dr. Rob's Guide ea Ho Hōlisa Fit Kids . New York: Phatlalatso ea DiaMedica, 2008.