Abaganga basabwe gushyigikirwa buri masaha 3-4 ahantu hato. Umwana rero azahora agaburirwa, kandi urwego rwisukari mumaraso ye ntirusimbuka "- ikibazo gikunze kugaragara kubantu bagenda ubwabo kandi inshuro 1-2 gusa kumunsi. Twateguye amahitamo menshi kubiryo byingirakamaro umukobwa wawe muto azaguruka kumatama:
1. Sandwiches hamwe na Apple-nut. Amavuta ya Walnut na Apple - Gushimira. Saba umwangavu ku gusiga amavuta and hagati yibice biciwe ku mpeta kugirango ubone ikinyana gikize muri fibre na poroteyine. Urashobora gukoresha impande zimbuto za Amenyo ya Chia cyangwa imbuto zajanjaguwe kugirango ubone uburyohe bwinyongera.
2. Uruvange rwimbuto nimbuto. Uruvange rwa cashews, almonde, cheri na shokora yijimye ni ibiryo byoroshye kandi byingirakamaro. Birashimishije kubona ibi bintu ari isoko nziza ya vitamine, imyunyu ngugu hamwe na antioxydants bikenewe kubangavu kubibazo byiza.
3. Hummus muri banki. Hummus ni ibiryo by'inkoko. Ni abakire muri fibre, magnesium, acide folike, mangane, mete na poroteyine. Shira ibiyiko byinshi bya hutund hepfo yikibindi cya mason, hanyuma wuzuze ikibindi gifite imboga zikase, nka karoti, imyumbati, seleri na zucchini kubona ibiryo byimirire.
Hummus - isoko ya poroteyi na calcium
Ifoto: Ibisobanuro.com.
4. Mozzarella Kebab na Cherry Inyanya. Nubwo ingimbi zikenewe cyane kuri calcium kugirango ishyigikire umubiri wabo ukura, kubura imyanda ya calcium nibyabaye, cyane cyane mu bakobwa b'ingimbi. Kebab ukomoka mumipira ya Mozarella kandi inyanya zikize cyane ntabwo ari calcium gusa, ariko nanone hamwe na porovine na lyonic - Antioxyside ifite akamaro kandi ifite inyungu nyinshi zubuzima.
5. Ba Bento Box. Bantto agasanduku nibikoresho byibiribwa bifite ibice byinshi kubiryo bitandukanye. Bemerera umwangavu kuvanga no guhuza ibyokurya bakunda. Uzuza agasanduku ka Bento hamwe nibicuruzwa bitandukanye, fibre ikomeye, ibintu byingirakamaro na poroteyine. Kurugero, guhuza amagi asukuye hamwe na chopsticks yimboga, imbuto nshya, crackers na guacamole.
Ibicuruzwa. Oatmeal yijoro iri kwitegura hakiri kare, bityo ingimbi yawe irashobora kubirya ako kanya. Iyi resept biroroshye kwitegura no guhuza ibintu byintungamubiri nka pome, amavuta ya almande, oats na yogurt. Vanga ibintu byose, wikubye mu kibindi, funga umupfundikizo hanyuma uzenguruke ijoro - mugitondo uzabona ibiryo byuzuye.
Umunebwe oatmeal biroroshye guteka
Ifoto: Ibisobanuro.com.
7. Ingufu zingufu zidafite guteka. Shokora Sholate - Ingimbi ukunda. Bitandukanye na parisiyo nyinshi za shokora, izo tubari zifatiro zirimo ibintu byingirakamaro, nka oati, amatariki, cashews na almond ifu yashinjwaga imbaraga hagati yo kurya. Kuvanga ibintu muri blender cyangwa gukuramo neza hanyuma umenagure amaboko. Kuzuza imipira, guhagarika - fata ipantaro mbere yo kunywa.