Shirya Abincin Abincin Gyuten-Free na Gluten don Kyautaccen Yaro na Gluten-Free

Akwai hanyoyi masu yawa don yin amfani da kyautar abinci maras nauyi. Fara da hada da danginku marar yalwa a cikin tsari na tsarin mako-mako- wannan zai kara yawan kusantar da zai iya cin abin da kuka shirya a gare su!

Kyakkyawan sunadarin proteins, carbohydrates masu yawa, da kuma masu lafiya masu lafiya suna da mahimmanci wajen bunkasa abincin ku. Wadannan shawarwari da albarkatun zasu taimaka maka wajen tsarawa da kuma shirya kullun abinci maras yisti na kyauta don baƙonka mai ɗaci.

Difficulty: Matsakaici

Lokaci da ake buƙatar: Sauƙaƙe - Shirya gaba don ajiye lokaci!

Abin da Kake Bukatar:

• Lissafi na abinci mafi yawan abincin abincin da aka fi so ba tare da cin abinci ba
• A lunchbox da yaro yana son - tare da thermos da ice takaddama don kiyaye abinci lafiya!
• Gluten-free deli nama, cheeses, da yogurt
• Kyakkyawan inganci, zai fi dacewa da gurasar gurasa marar yalwar hatsi
• Fresh 'ya'yan itatuwa da kayan marmari
• Gluten-free bar-overs kamar spaghetti, lasagna, soups da shinkafa yi jita-jita
• Fresh ruwa maimakon sugary ruwan 'ya'yan itace kwalaye da kuma abin sha sha
• Gluten-free crackers da masara kwakwalwan kwamfuta
• Gluten-free condiments ciki har da mayonnaise , mustard, da kuma ketchup
• Yawancin marufi, ƙididdigar jita-jita 4
  

Ga yadda:

1. Fara da furotin lafiya
   • High-quality gluten-free deli meats
   • Gishiri-free cheeses da cuku shimfiɗa
   • Chicken da salads
   • Hagu-kan gaba (naman alade maras yalwa maras yalwa, naman sa naman sa, macaroni da cuku , spaghetti, lasagna, tacos, soyayyen shinkafa tare da qwai, da dai sauransu)
   • Naman man shanu da jam sandwiches
   • Zama mai lalacewa
   • Gluten kyautar yogurt kyauta da 'ya'yan itatuwa da zuma
   • Black salsa salin tare da gurasa kyauta kwakwalwan kwamfuta kwakwalwan kwamfuta
   • Protein foda smoothies blended tare da sabo ne 'ya'yan itace
   • Gidaran furotin marasa kyauta marasa gida
   Lura: Haɗi da takardun zafi da kankara a cikin lunchboxes don kiyaye waɗannan abinci lafiya.

1. Ƙara karamin carbohydrates masu lafiya
   • Fresh kayan lambu da 'ya'yan itatuwa (Yi amfani da sandwiches, kananan salads, salsas, kabobs kuma yanke zuwa kananan sanduna don dipping)
   • Yi cikakken abinci, crackers, da muffins na abinci marar yalwa (Shirin gaba-girke-girke biyu da daskare rabin don saukakawa!)
   • Hummus (A gina jiki wake tsoma)
   • Dankali tumatir miya
   • Pico de Gallo (A dadi sabo ne salsa)
   • 'Ya'yan itace' ya'yan itace (Yanke 'ya'yan itace cikin cubes, skewer a kan toothpick da marinade a cikin sabo ne)
   • Ganye karas da kuma haɗuwa da kirim don gurasar gurasa ko tsoma ga kayan lambu
   • Saka kayan cin abinci maras nauyi kyauta kamar Pesto Pasta tare da Toasted Pinenuts

1. Haɗe da lafiya mai mahimmanci
   Yawancin abinci na Amirka sun ƙunshi isasshen, idan ba a haɗari yawancin omega 6 mai muhimmanci ba . Man kayan lambu irin su man zaitun, man fetur, man fetur mai safflower da man fetur mai suna cottonseed sune albarkatun mai na omega 6. Kifi mai da kuma flax iri ne mai kyau kwafofin da muhimmanci omega 3 m acid.
   • Kirim mai tsami ya yadu don sandwiches ko tsinkaye
   • Gluten free bread-style flax burodi
   • Gluten free apple flax muffins
   • Yi amfani da man zaitun don yin salatin salad dressings (Man zaitun mai kyau tushen duka omega 3 da omega 6 muhimmanci mai yawa acid)
   • Low haɗin gwanin carbohydrate
2. Aika sutura kyauta kyauta
   • Rice Krispie 'yan sandan da aka yi daga gurasar ruwan' yan shinkafa masu launin ruwan kasa
   • Na gida brownies tare da walnuts
   • Blueberry muffins
   • Banana gurasa
   • Gluten kuki na kati kyauta tare da kwakwacin kwakwa
   Ƙara kayan abinci mai kyau mai yalwaci zuwa kayan kayan kayan zaki - shinkafa shinkafa, amaranth, almond abincin, teff, gero, bean flours da sorghum duk suna kawo adadi mai kyau ga sutura!
3. Ka guji aika da kayan juyayi da kuma abin sha mai ƙara wanda ya ƙara adadin kuzari ba tare da cin abinci mai gina jiki ga tebur ba! Sauke ruwa mai tsabta ko wani lokaci ya aika da ruwa mai ban sha'awa kamar ruwa Fresca daga Guide zuwa Cooking Mexican, Chelsie Kenyon. Yanke a kan sukari ko amfani da stevia, na halitta, mai dadi mai dadi don kara rage abun ciki na sukari.

Tips:

1. Samun yaro ya shiga cikin shirin tsara mako-mako menu. Bari su samo wani abincin rana mai dadi wanda yana da thermos da ice shirya a cikinta. Wannan hanya za su yi sa ido don ɗaukar shi kuma zai kiyaye abinci a yanayin sanyi.
2. Tabbatar da yaron ya fahimci muhimmancin kauce wa abinci tare da giya. Ciniki tare da abokaina tare da abokai suna da iyaka!
3. Ka guje wa gwaji don cika makaranta da makaranta tare da sutura masu sassaka da kuma carbohydrates mai ladabi. Hakika, yara suna son cin 'yan kukis, kwalliya, kwakwalwan dankalin turawa da shan ruwan' ya'yan itace da kuma abin sha mai laushi amma waɗannan abincin ba su da abubuwan gina jiki masu girma da yara. Ƙara karamin lafiya, gurasar kyauta mai gina jiki, bar ko muffin a maimakon haka.
4. Canza abubuwa sama! Kada ku aika irin wannan abinci kowace rana. Gluten-free kids bukatar iri-iri don daidaitaccen abincin abinci. Yi amfani da hagu-haɗe kamar su soups na gida, macaroni, da cuku, spaghetti, lasagna, herbs-flavored shinkafa shinkafa da salads salads . Wadannan abincin suna kara darajar kayan abinci mai kyau da kuma iri-iri a makaranta. Kuma sun kakkarya monotony na sandwiches!