Śniadaniówka na medal, czyli dobrze skomponowane drugie śniadanie/ iStock

Śniadaniówka na medal, czyli dobrze skomponowane drugie śniadanie

Spis treści:

Dobrze skomponowane śniadanie nie tylko zaspokaja głód, daje też daje energię na cały dzień i dostarcza mózgowi paliwo do pracy. Dzieci grymaszą, wiadomo. Ale naprawdę nie musi się kończyć na słodkiej bułce, ciastkach i batoniku!

Dobrze skomponowane śniadanie – co powinno znaleźć się w śniadaniówce?

Co wkładacie dzieciom do śniadaniówek? Przygotowanie drugiego śniadania, które nie tylko jest pożywne i daje moc, ale też spotyka się z entuzjazmem obdarowanych i znika z lunchboxa, to nie lada wyzwanie. Niestety bywa że nawet u najbardziej zaangażowanych rodziców zapał do robienia apetycznych i odjazdowych kanapek kończy się wraz z pierwszym tygodniem września, a przecież jeść trzeba. Oto kilka pomysłów, jak zrobić zdrową przekąskę, która nie wróci w plecaku wraz z dzieckiem do domu, a przy okazji spędzić w kuchni nie więcej niż kilka minut.

Bo żeby przygotować coś smacznego i zdrowego, wcale nie trzeba wstawać z kurami. Zrobienie drugiego śniadania w domu zajmie nie więcej czasu, niż wyjście do sklepu po słodką bułę i kolorowy napój. Naprawdę! Na szkolnej przerwie odbywa się istna giełda śniadaniowa. Co kto ma, z czym ma i czy da gryza. Już dlatego warto się postarać. Nieśmiertelna kanapka? Daje radę, zwłaszcza ta na ciemnym pieczywie, z sałatą i wędliną lub serem. Do tego jabłko i klasyk klasyków gotowy. Że nudno? Rodzajów pieczywa, ciemnego też, jest tak wiele, że wystarczy na cały tydzień różnorodności. Kromki można kroić w kwadraty, prostokąty, trójkąty, albo delikatnie rozwałkowane zwijać w rulony – drobne modyfikacje robią wielką różnicę.

Zamiast gotowej kanapki można przygotować listek chrupkiego pieczywa, plasterek wędliny i pokrojone warzywa. Niby to samo, ale oddzielnie smakuje jednak inaczej. Wrapy z nadzieniem z resztek kurczaka z obiadu, papryką i dipem na bazie jogurtu. Koreczki z mozzarelli i pomidorów koktajlowych (te duże będą się rozlatywać). Sałatka – to dopiero pole do popisu, wystarczy pamiętać, że zazwyczaj zło czai się w sosie i ten zawiesisty zastąpić oliwą albo jogurtem z odrobiną ziół.

Ważna rzecz: warzywa nie kończą się na ogórku, pomidorze i kawałku czerwonej papryki. Zwłaszcza w szczycie sezonu, na przełomie lata i jesieni, warto korzystać ze wszystkiego, co tylko dostępne: do śniadaniówki nadaje się i ugotowana fasolka szparagowa, i cząstki brokuła albo kalafiora, i surowa marchewka. Podobnie rzecz się ma z owocami: jabłko zniesie trudy transportu najlepiej, ale są przecież i gruszki, i śliwki, winogrona i banany. Te ostatnie, na zmianę z jagodami, z każdego naturalnego jogurtu zrobią jogurt bardzo owocowy.  Gdy dorzucie jeszcze garść orzechów, migdałów albo pestek dyni, zadowolony będzie i uczeń, i jego układ nerwowy. Z punktu widzenia dziecka ma być kolorowo, chrupiąco i żeby dało się zjeść na jednej nodze.

Dobrze skomponowane śniadanie – jak ułatwić sobie to zadanie?

Sensowne skomponowanie śniadania znacznie ułatwia pudełko z przegródkami. Po pierwsze pomoże zachować estetyczny kształt produktom, które prawdopodobnie nie dotrwałyby w dobrej formie do przerwy, po drugie ułatwi zorientowanie się, czy posiłek jest dobrze zbilansowany – czyli czy wrzuciliśmy do pudełka produkty z różnych grup pokarmowych (mówiąc po ludzku: czy przekąska jest różnorodna, a nie monotonna). Gdy wypełniamy poszczególne przegródki, widać to jak na dłoni. Po trzecie: w pudełku wszystko wygląda apetycznie i nawet po słupki marchewki chce się sięgać.

Czy do śniadaniówki wkładać „słodkie”? Pewnie, zakazany owoc kusi najbardziej i lepiej mieć kontrolę nad ilością i jakością słodkości, które pochłaniają dzieci. Słodkie słodkiemu nierówne. Ciasteczka owsiane zdadzą egzamin. Domowe masło orzechowe (robi się 3 minuty!) ma wielu fanów. Kostka ciemnej czekolady to też dobry wybór. Kawałeczek (kawałeczek!) domowego ciasta będzie zawsze lepszy od batonika albo pączka.

Pierwsze śniadanie to podstawa!

Przygotowując drugie śniadanie, pamiętajcie, że przed wyjściem do szkoły obowiązkowo trzeba zjeść to pierwsze. Owsiankę albo kaszę jaglaną na słodko możecie przygotować wieczorem, a po wstaniu tylko podgrzać i uzupełnić o owoce, orzechy, odrobinę miodu. Dzieci, które wychodzą z domu z pustym żołądkiem, nie tylko są głodne. Mają też kłopoty z koncentracją, ze zmuszeniem mózgu do pracy, a na przerwie prawdopodobnie rzucą się na byle co z automatu albo sklepu za rogiem.

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Solutions necessary to provide the service by electronic means
as part of our Websites, we use the localStorage solution. localStorage is a file created by the user's browser installed on his device. Thanks to the localStorage mechanism, we are able to provide our users with access to efficient and safe websites and the ability to use their functionalities (e.g. remembering your privacy settings and the possibility of changing them, remembering preferences related to the selected language of displaying the website, the ability to add products to the basket). Information saved and used as part of the localStorage mechanism will not be used to conduct marketing activities. The localStorage mechanism is necessary to provide our services in the form of Websites (Article 6 (1) (b) of the GDPR).
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Google Analytics an online tool for analyzing website statistics. The tool allows us to track traffic on our websites, including the ability to analyze user behavior on websites. Based on the data collected using Google Analytics, we are able to develop our websites and provide a friendly appearance of the website and add new, useful functionalities. Google Analytics is provided and operated by Google Ireland Limited. More information on the rules governing the processing of personal data by Google can be found here: https://policies.google.com/privacy?hl=en
Google Tag Manager tag management system developed by Google to manage JavaScript and HTML tags used for tracking and analysis on websites. Google Tag Manager is provided and operated by Google Ireland Limited. More information on the principles of personal data processing by Google can be found here: https://policies.google.com/privacy?hl=en
HotJar tool for analyzing user behavior on the website using, among others heat maps (analysis of the user's cursor behavior on the website). With this tool, we can design our websites more effectively and improve their readability and functionality. HotJar is provided and operated by Hotjar Limited. More information on the principles of personal data processing by HotJar can be found here: https://help.hotjar.com/hc/en-us/categories/115001323967-About-Hotjar
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cookies that allow us to conduct activities related to the promotion of our services, products and websites. This category of cookies will be used, inter alia, in order to show you advertisements tailored to your preferences or provide other marketing content. The legal basis for the processing of these types of cookies is your voluntary consent (Article 6 (1) (a) of the GDPR), which you can express and withdraw at any time using the functionality of our websites. Currently, USP Zdrowie uses the following marketing cookies:
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We would also like to inform you that when using the Facebook Pixel USP Zdrowie tool, it complies with the current Regulations of Facebook Business Tools, including the agreements on the principles of co-administration of personal data. in order to fulfill the obligation resulting from the provisions of data protection law, we would like to inform you that in the scope of processing information collected using the Facebook Pixel tool:
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LinkedIn Insight Tag short code in Java Script technology that supports conversion tracking, website audience and site demographics for LinkedIn advertising campaigns. The operation of this tool enables us to run more effective advertising campaigns and provide you with content that may be of real interest to you. The LinkedIn Insight Tag is provided and operated by LinkedIn Ireland Unlimited Company. More information on the rules for the processing of personal data with the processing of personal data by LinkedIn can be found here: https://www.linkedin.com/help/lms/answer/65513/add-the-linkedin-insight-tag-to-your-website?lang=en
Google Ads tool that is one of the elements of the Google advertising system, allowing the display of sponsored links in the search results of the Google Search Engine and on websites of entities cooperating with Google. The Google Ads tool is provided and operated by Google Ireland Limited. More information on the principles of personal data processing by Google can be found here: https://policies.google.com/privacy?hl=en
SALESmanago tool enabling the identification and monitoring of contacts and users on websites and conducting personalized marketing communication. The SALESmanago tool is provided and operated by our partner, Benhauer Sp. z o.o. More information on the principles of personal data processing using the SALESmanago tool can be found here: https://www.salesmanago.pl/marketing-automation/technologie.htm
AppNexus / Xaxis Turbine Xaxis is a global digital media platform that programmatically connects advertisers with audiences. More information on the principles of personal data processing using the Xaxis Turbine tool can be found here: https://www.xaxis.com/privacy-notice/polityka-prywatnosci-xaxis/
Selectivv tool enabling user data segmentation, used to target emissions as part of an advertising campaign. More about the rules on the site: https://selectivv.com/polityka-prywatnosci/
Campaign Manager 360 system for managing advertisements and measuring their effectiveness, designed for advertisers and media agencies. It is part of the Google Marketing Platform provided and operated by Google Ireland Limited. More information on the principles of personal data processing by Google can be found here: https://policies.google.com/privacy?hl=pl
Revhunter A tool that allows you to send advertisements to users of the Administrator's website in the form of e-mail messages that are tailored to the user's actions and behavior on the website. The retargeting service is performed via the Revhunter tool, which belongs to INIS sp. z o.o. with headquarters in Rybnik at Raciborska 35a street, Poland (TAX ID: 6423128785). More info on page: https://revhunter.pl/polityka-prywatnosci
CAKE cloud-based tool that enables campaign management, optimization and monitoring of partners in the area of performance marketing. More information here: https://getcake.com/privacy-policy/
User.com tool enabling identification and monitoring of contacts and users on websites and conducting personalized marketing communication. The User.com tool is provided and operated by our partner, User.com Sp. z o.o. More information on the principles of personal data processing using the User.com tool can be found here: https://user.com/en/privacy-policy/
Make.com is a tool for automating business processes, enabling integrations with other systems, analyzing user behavior on websites, and delivering personalized content and experiences. Make.com is provided and supported by Make.com Inc. You can find more information about the personal data processing policies using the Make.com tool here: https://www.make.com/en/privacy-notice
TikTok Pixel TikTok Pixel - A tool to integrate with your website that allows you to share website events with TikTok. When used with TikTok for Business tools, the Pixel can measure website traffic, assess the effectiveness of ad campaigns, optimize campaigns, and acquire new customers. Once properly set up and verified, the Pixel conveys information about actions taken on your site according to the events you have configured, which reflect the entire customer journey from viewing a product details page to adding an item to a cart and making a purchase. The Pixel collects data available via standard web browsers, including information about ads or events, timestamps, IP addresses, device data, and cookies that support the measurement, optimization, and targeting of your campaigns. In the future, this data will enable TikTok to customize recommendations for Pixel event settings and offer automated solutions. More information about this tool can be found in TikTok's Privacy Policy and TikTok Business Product Terms

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