{"id":30926,"date":"2021-05-21T19:44:53","date_gmt":"2021-05-21T19:44:53","guid":{"rendered":"https:\/\/lifesimplified.gorenje.com\/heading-out-for-a-longer-walk-dont-forget-a-healthy-snack\/"},"modified":"2022-03-15T13:51:05","modified_gmt":"2022-03-15T13:51:05","slug":"skal-du-afsted-pa-en-l-ngere-gatur-husk-en-sund-snack","status":"publish","type":"post","link":"https:\/\/lifesimplified.gorenje.com\/dk\/skal-du-afsted-pa-en-l-ngere-gatur-husk-en-sund-snack\/","title":{"rendered":"Skal du afsted p\u00e5 en l\u00e6ngere g\u00e5tur? Husk en sund snack"},"content":{"rendered":"<p>At f\u00e5 noget frisk luft p\u00e5 en lang tur er altid en god id\u00e9. Bare lad v\u00e6re med at g\u00f8re det p\u00e5 tom mave, og lad v\u00e6re med at \u00f8del\u00e6gge din gode indsats med usund mad og\/eller drikkevarer.<\/p>\n<p>N\u00e5r man skal ud og vandre, planl\u00e6gger de fleste mennesker nok ikke at tilberede et sundt m\u00e5ltid, men holder sig til sandwich og k\u00f8bte snacks. En sandwich kan helt sikkert ogs\u00e5 v\u00e6re et balanceret m\u00e5ltid p\u00e5 farten \u2013 hvis bare du tilbereder den ordentligt.<\/p>\n<p>Man b\u00f8r ikke overdrive antallet af sandwich p\u00e5 turen, og nogle ting b\u00f8r overvejes p\u00e5 forh\u00e5nd, s\u00e6rligt n\u00e5r man har b\u00f8rn med p\u00e5 vandreturen. Voksne glemmer ofte, at b\u00f8rns maver er sm\u00e5, og derfor er det en god id\u00e9 at forberede mange mindre, men n\u00e6ringsrige m\u00e5ltider.<\/p>\n<p>Pak mange sm\u00e5 sandwich ind i k\u00f8kkenrulle (i stedet for s\u00f8lvpapir!), og l\u00e6g dem om muligt i en k\u00f8letaske eller i en rygs\u00e6k. P\u00e5 l\u00e6ngere vandreture og udflugter er det en god id\u00e9 at fryse vandflaskerne dagen f\u00f8r turen. P\u00e5 denne m\u00e5de holder de rygs\u00e6kkens indhold koldt hele dagen. Sandwich og kolde snacks er bedst at spise i f\u00f8rste halvdel af dagen. Andre snacks, s\u00e5som frugt, gr\u00f8ntsager, n\u00f8dder, kiks osv. er mere passende at indtage i anden halvdel af dagen.<\/p>\n<h3>Hvordan tilberedes en sund snack eller sandwich til en vandretur?<\/h3>\n<p>Det starter alt sammen fra bunden. Rugbr\u00f8d er altid et godt valg, men fuldkornsbr\u00f8d er ogs\u00e5 et godt alternativ til hvidt br\u00f8d \u2013 hvis du skal lave en sund sandwich for f\u00f8rste gang.<\/p>\n<p>Der er virkelig mange gode muligheder for sundt fyldt. I stedet for de \u00e5benlyse valg som spegep\u00f8lse og leverpostej, som er ikke kan holde sig frisk s\u00e5 l\u00e6nge og ikke har s\u00e5 h\u00f8j en n\u00e6ringsv\u00e6rdi, kan du pr\u00f8ve disse:<\/p>\n<ul>\n<li>Sm\u00f8rep\u00e5l\u00e6g af kik\u00e6rter eller hytteost med salat eller rucola.<\/li>\n<li>Sm\u00f8rep\u00e5l\u00e6g af avocado med hvidl\u00f8gspulver og friske tomater.<\/li>\n<li>Peanutbutter og peberfrugt eller revet guler\u00f8d.<\/li>\n<li>En skive ost eller et kogt \u00e6g\/en omelet og tomater.<\/li>\n<li>Hjemmelavet fiskesm\u00f8rep\u00e5l\u00e6g (most, bagt fisk eller d\u00e5sefisk, hytteost og krydderier blandes til et j\u00e6vnt sm\u00f8rep\u00e5l\u00e6g) med agurkeskiver.<\/li>\n<li>Parmaskinke er velegnet som k\u00f8dfyld (v\u00e6lg en uden tils\u00e6tningsstoffer \u2013 ingredienserne b\u00f8r kun v\u00e6re skinke og salt)<\/li>\n<li>Eller stegt k\u00f8d i kombination med gr\u00f8ntsager.<\/li>\n<\/ul>\n<p>Id\u00e9en er at bruge s\u00e5 mange gr\u00f8ntsager som muligt i sandwichen. Du kan altid have ekstra gr\u00f8ntsager med i en b\u00f8tte ved siden af, bare for en sikkerheds skyld. Gr\u00f8ntsager vil ogs\u00e5 forhindre, at b\u00f8rn bliver for t\u00f8rstige efter at have spist sandwichen. Hvis dette er din f\u00f8rste sunde vandreturs-snack, kan du pr\u00f8ve med sm\u00e5 m\u00e6ngder fyld f\u00f8rst.<\/p>\n<p>Det er ogs\u00e5 vigtigt, at du viser et godt eksempel for b\u00f8rnene \u2013 nyd derfor ogs\u00e5 gr\u00f8ntsagerne selv.<\/p>\n<h3>Sunde ingredienser udg\u00f8r sunde m\u00e5ltider<\/h3>\n<p>Stort set al mad eller m\u00e5ltider kan tilberedes p\u00e5 en sund m\u00e5de. Det er ikke raketvidenskab. Pr\u00f8v bare at udskifte mindre sunde ingredienser med sunde. For eksempel kan du lave muffins eller boller ved at erstatte det s\u00e6dvanlige mel, sukker og olie i dine afpr\u00f8vede opskrifter med fuldkornsmel eller havregryn, s\u00f8de dem med frugt eller honning, reducere m\u00e6ngden af fedt til det halve og bruge sm\u00f8r. Ved hj\u00e6lp af gr\u00f8ntsager og lidt ost kan du ogs\u00e5 lave salte muffins. Som du m\u00e5ske finder ud af efter et par vandreture eller udflugter, er en muffin og et stykke frugt en god og praktisk snack.<\/p>\n<h3>Husk at drikke!<\/h3>\n<p>Det er meget vigtigt at f\u00e5 v\u00e6ske nok p\u00e5 vandreture. Eksperter foresl\u00e5r, at man j\u00e6vnligt f\u00e5r noget at drikke \u2013 n\u00e5r du er (virkelig) t\u00f8rstig er det allerede for sent, og din krop er i chok. At tage sm\u00e5 t\u00e5re vand hver 15. minut eller halve time vil gavne dig rigtig meget.<\/p>\n<p>Er du ikke fan af vand? Pr\u00f8v vand med citronsaft og lidt honning eller afk\u00f8let hjemmelavet iste, som er s\u00f8det med honning. Hvis dit barn let f\u00e5r kvalme, kan du tils\u00e6tte ingef\u00e6r.<\/p>\n<p>Hvad med juice? Det er bedst at undg\u00e5. Hvis du ikke mener, at du eller dit barn kan klare vandreturen uden, s\u00e5 v\u00e6lg juice med 100 % frugt, og fortynd det. Helst i et forhold med 2 dele vand pr. 1 del juice.<\/p>\n<p>Vi \u00f8nsker dig en god, sikker og sund vandretur<\/p>\n","protected":false},"excerpt":{"rendered":"<p>At f\u00e5 noget frisk luft p\u00e5 en lang tur er altid en god id\u00e9. Bare lad v\u00e6re med at g\u00f8re det p\u00e5 tom mave, og lad v\u00e6re med at \u00f8del\u00e6gge din gode indsats med usund mad og\/eller drikkevarer. N\u00e5r man skal ud og vandre, planl\u00e6gger de fleste mennesker nok ikke at tilberede et sundt m\u00e5ltid,&#8230;<\/p>\n","protected":false},"author":1,"featured_media":28614,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5942],"tags":[5983,5976,6007,6078],"class_list":["post-30926","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-familie-dk","tag-family-dk","tag-food-dk","tag-healthy-snacks-dk","tag-snack-dk"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Skal du afsted p\u00e5 en l\u00e6ngere g\u00e5tur? Husk en sund snack | Gorenje Blog<\/title>\n<meta name=\"description\" content=\"Id\u00e9er, forslag og vejledninger til familiesnacks til vandreture med b\u00f8rn. B\u00f8rn elsker at f\u00e5 en snack i frisk luft. 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