{"id":34236,"date":"2021-05-21T19:44:53","date_gmt":"2021-05-21T19:44:53","guid":{"rendered":"https:\/\/lifesimplified.gorenje.com\/skal-du-afsted-pa-en-l-ngere-gatur-husk-en-sund-snack\/"},"modified":"2022-03-20T11:52:38","modified_gmt":"2022-03-20T11:52:38","slug":"dags-f-r-utflykt-gl-m-inte-att-ta-med-nyttiga-mellanm-l","status":"publish","type":"post","link":"https:\/\/lifesimplified.gorenje.com\/se\/dags-f-r-utflykt-gl-m-inte-att-ta-med-nyttiga-mellanm-l\/","title":{"rendered":"Dags f\u00f6r utflykt? Gl\u00f6m inte att ta med nyttiga mellanm\u00e5l."},"content":{"rendered":"

Det \u00e4r alltid en bra id\u00e9 att komma ut och f\u00e5 frisk luft genom en l\u00e5ngpromenad eller rolig utflykt. Men g\u00f6r inte det p\u00e5 tom mage, eller f\u00f6rst\u00f6r inte motionen med tung mat och dryck.<\/strong><\/p>\n

N\u00e4r det kommer till utflykterg t\u00e4nker de flesta nog inte p\u00e5 att f\u00f6rbereda ett nyttigt mellanm\u00e5l utan n\u00f6jer sig med mackor och godsaker. Visst, en macka kan vara ett nyttigt och smidigt mellanm\u00e5l \u2013 om du planerar den v\u00e4l.<\/p>\n

Det \u00e4r inte bra att \u00f6verdriva antalet mackor man stoppar i sig p\u00e5 v\u00e4gen, s\u00e5 du b\u00f6r \u00f6verv\u00e4ga andra mellanm\u00e5l ist\u00e4llet. Speciellt om du har barn med dig p\u00e5 utflykten. Vuxna gl\u00f6mmer ofta bort att barn har sm\u00e5 magar och att det \u00e4r b\u00e4ttre att f\u00f6rbereda flera sm\u00e5 och nyttiga m\u00e5ltider.<\/p>\n

Sl\u00e5 in flera sm\u00e5 sm\u00f6rg\u00e5sar i hush\u00e5llspapper (ist\u00e4llet f\u00f6r folie) och l\u00e4gg dem om m\u00f6jligt i en isolerande p\u00e5se eller kylv\u00e4ska. F\u00f6r l\u00e4ngre vandringar och utflykter \u00e4r det en bra id\u00e9 att frysa vattenflaskorna dagen f\u00f6re. P\u00e5 s\u00e5 s\u00e4tt h\u00e5ller de inneh\u00e5llet i ryggs\u00e4cken kallt under utflykten. Sm\u00f6rg\u00e5sar och annat som snabbt blir d\u00e5ligt b\u00f6r \u00e4tas under f\u00f6rmiddagen. Andra mellanm\u00e5l, som frukt, gr\u00f6nsaker, n\u00f6tter, hemmagjorda kex, etc. passar b\u00e4ttre till andra halvan av dagen.<\/p>\n

Hur f\u00f6rbereder man nyttiga mellanm\u00e5l eller sm\u00f6rg\u00e5sar?<\/h2>\n

Allt b\u00f6rjar fr\u00e5n grunden. Fullkornsbr\u00f6d \u00e4r alltid ett bra val, men \u00e4ven r\u00e5gbr\u00f6d \u00e4r ett bra alternativ till vitt br\u00f6d.<\/p>\n

N\u00e4r det kommer till fyllningen finns det massor av bra alternativ. Ist\u00e4llet f\u00f6r uppenbara val som korv och pastej, som \u00e4r kontroversiella n\u00e4r det g\u00e4ller h\u00e5llbarhet och n\u00e4ringsv\u00e4rde, kan du prova dessa: kik\u00e4rtor eller mjukost med sallad eller ruccola, avokado med vitl\u00f6kspulver och f\u00e4rska tomater, jordn\u00f6tssm\u00f6r och banan, en skiva ost eller kokt \u00e4gg\/omelett och tomater, hemgjord fiskpastej (mosad bakad eller konserverad fisk, keso och kryddor som blandats till en bredbar pastej) med gurkskivor, prosciutto passar utm\u00e4rkt som k\u00f6ttfyllning (v\u00e4lj en utan tillsatser \u2013 ingredienserna ska endast inneh\u00e5lla fl\u00e4skl\u00e4gg och salt) eller rostat k\u00f6tt tillsammans med gr\u00f6nsaker.<\/p>\n

Tanken \u00e4r att om du v\u00e4ljer en sm\u00f6rg\u00e5s att du verkligen ska trycka in s\u00e5 mycket gr\u00f6nsaker som m\u00f6jligt. Du kan alltid ha med dig extra gr\u00f6nsaker i en burk f\u00f6r s\u00e4kerhets skull. Gr\u00f6nsaker f\u00f6rhindrar dessutom barnen fr\u00e5n att bli j\u00e4ttet\u00f6rstiga efter sitt mellanm\u00e5l. Om det h\u00e4r \u00e4r ditt f\u00f6rsta nyttiga utflyktsmellanm\u00e5l b\u00f6r du b\u00f6rja med en mindre m\u00e4ngd fyllning.<\/p>\n

Det \u00e4r \u00e4ven viktigt att du \u00e4r en bra f\u00f6rebild f\u00f6r barnen \u2013 v\u00e4lj d\u00e4rf\u00f6r gr\u00f6nsaker som du sj\u00e4lv ock\u00e5 \u00e4ter och tycker om.<\/p>\n

Nyttiga ingredienser blir nyttiga m\u00e5ltider<\/h2>\n

I princip all mat kan f\u00f6rberedas p\u00e5 ett h\u00e4lsosamt s\u00e4tt. F\u00f6rs\u00f6k helt enkelt att byta ut mindre nyttiga ingredienser mot nyttiga. Du kan till exempel baka muffins eller bullar genom att byta ut det vanliga mj\u00f6let, sockret och oljan mot fullkornsmj\u00f6l eller havremj\u00f6l, s\u00f6ta med frukt eller honung, minska fettet med h\u00e4lften och anv\u00e4nda sm\u00f6r. Med gr\u00f6nsaker och lite ost kan du till och med g\u00f6ra matigare muffins. Som du kanske m\u00e4rker efter ett par utflykter eller vandringar, kan en muffin och lite frukt vara ett riktigt bra och smidigt mellanm\u00e5l.<\/p>\n

Gl\u00f6m inte att dricka!<\/h2>\n

Det \u00e4r viktigt att dricka n\u00e4r du \u00e4r ute och vandrar. Experter rekommenderar att du dricker regelbundet \u2013 n\u00e4r du har blivit (riktigt) t\u00f6rstig har det redan g\u00e5tt f\u00f6r l\u00e5ngt och du \u00e4r uttorkad. Genom att dricka n\u00e5gra klunkar vatten varje kvart eller halvtimme klarar du dig bra.<\/p>\n

Gillar du inte vatten? Prova vatten med citronsaft och lite honung eller kylt iste som s\u00f6tats med honung. Om ditt barn l\u00e4tt blir illam\u00e5ende kan du prova att tills\u00e4tta ingef\u00e4ra.<\/p>\n

Juicer, d\u00e5? De b\u00f6r du undvika. Om du tror att du eller ditt barn inte kan vara utan juice p\u00e5 utflykten, v\u00e4lj d\u00e5 100 % juice och sp\u00e4d ut den till tv\u00e5 delar vatten och en del juice.<\/p>\n

Vi hoppas att du f\u00e5r en trevlig, s\u00e4ker och nyttig utflykt<\/p>\n","protected":false},"excerpt":{"rendered":"

Det \u00e4r alltid en bra id\u00e9 att komma ut och f\u00e5 frisk luft genom en l\u00e5ngpromenad eller rolig utflykt. Men g\u00f6r inte det p\u00e5 tom mage, eller f\u00f6rst\u00f6r inte motionen med tung mat och dryck. N\u00e4r det kommer till utflykterg t\u00e4nker de flesta nog inte p\u00e5 att f\u00f6rbereda ett nyttigt mellanm\u00e5l utan n\u00f6jer sig med…<\/p>\n","protected":false},"author":1,"featured_media":34237,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6312],"tags":[6358,6319,6367,6388],"class_list":["post-34236","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-familj","tag-family-dk-se","tag-food-dk-se","tag-healthy-snacks-se","tag-snack-dk-se"],"yoast_head":"\nDags f\u00f6r utflykt? 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