DAPAT TANDAAN SA PAGHAHANDA NG PAGKAIN SA PAMILYA

YUNG mga frozen waffles o pasta ay napakadaling iluto sa umaga. Iinitin lang sa microwave, within 5 minutes, ready na ang breakfast. Walang hassle na kailangan mong gumi­sing ng maaga. Pero dahil frozen nga, nababawasan ang nutritional content.

Okay, mas madali para kay nanay ang ganitong preparation technique, kung may okay na frozen food, meron din namang dapat ninyong iwasan. Sa halip, may mga irerekomenda kaming pwedeng pamalit.

Hindi man nakasanayan ng mga Pinoy na maghain ng smoothies sa almusal, pero maganda ang prutas sa pagsisimula ng araw. So, why not? Pero  ingat sa pag-pili ng base mix sa frozen smoothies. Hindi masyadong maganda ang mga fruits. Karamihan dito, kinuha sa mga prutas na malapit nang mabulok, tinanggal ang bulok na parte at isinama sa frozen fruits yung pwede pa. Mas maganda kung fresh fruits ang gagawing smoothies, or, better yet, kainin na lang ang fresh fruits.

Hindi ko maintindihan kung bakit dito sa US, bumibili sila ng frozen cooked brown rice, e ang dali namang magsaing. Inisip ko na lang, baka hindi sila marunong magsaing. Okay, mas matipid yung magsasaing ng marami at ilalagay na lang sa freezer, at ilalagay na lang sa microwave kung kakainin, pero hindi ganoon ang nakasanayan natin sa Pilipinas. Gusto natin, laging bagong saing o kaya naman, sinangag. Pero kung busy body ka, minsan, wala ka talagang choice. Mag-luto ka ng marami, ilagay sa freezer, at kunin lang kung kakain uli, as madali, but not good for your health. Frozen na kasi. Nakatipid ka nga ng oras at pera, hindi ka naman sure kung healthy ang ipinakakain mo sa pamilya.

Comfort food ang ready-made spaghetti at iba pang pasta pero hindi yon ang best para sa katawan. Iwasan ito dahil loaded yan sa vetsin at taba. Hindi naman matagal magluto ng pasta. Twenty minutes lang, al dente na ang spaghetti. Ang sauce naman, gisa-gisa lang, lagyan ng tomato sauce, bacon at hotdogs, tapos na. within 30 minutes, okay na ang spaghetti.

Kung paborito ng mga anak nyo ang pancakes sa umaga, why not, pero hindi yung frozen. Utang na loob, 10 minutes lang, tapos na yan, bakit kaila­ngan pang ilagay sa freezer? Gawin nyo na lang tuwing umaga. Pagsama-samahin ang pancake flour, isang itlog at tubig, may batter ka na. Mas maganda kung hahaluan mo ng oatmeal para may grains na hindi halata ng mga bata.

Huwag ka ring magpapadaya sa mga sinasabi sa wrappers na blueberry pancakes o strawberry waffles. Akala mo, may fruits nga sa loob, pero flavors lang yon. Gusto mo ng fruity pancakes, lagyan mo ng fruits para syure ka.

24/7 ang pagiging magulang at minsan, wala kang panahon at energy na magluto ng hapunan. Nakatutuksong kumuha na lang ng frozen food para sa mga bata, at initin sa mic­rowave, dahil may hapunan na within five minutes. Pero hindi ito maganda para sa bata. Siguro naman, hindi sila mamamatay sa gutom kung maghihintay sila ng 30 minutes. Maraming recipe gamit ang itlog at veggies na 10-15 minutes lang, luto na. Ang sinaing naman, 20 minutes lang luto na rin, kaya wag na kayong tamarin – alang-alang sa mga anak.

Minsan, tinatamad ta­laga kayong magluto kaya cheeseburger na lang and fries ang ihahain ninyo. Okay lang yon sa matatanda, pero hindi sa bata. Much better kung egg sandwich na lang with stir-fried mixed vegetables. Sana lang, kainin ang gulay. Kung hindi sila mahilig sa veggies, gawa ka na lang ng plant-based burgers na healthy protein substitutes. Kaya lang, minsan, mas mataas ang carbohydrates at fat ang mga ganyan. Ano kaya kung i-bake mo na lang kesa prituhin. Mahalaga kasi ang protein sa bata lalo na kung lumalaki sila.

Sa mga breakfast sandwiches naman, meat-and-hash-brown meals ang masarap, pero hindi yon kailangan sa iba pang meals sa buong araw. Alam naman ninyo sigurong hindi ito healthy food dahil high-calorie ito at loaded sa sodium at babad pa sa mantika. Pero convenience ang habol nyo – siguro, dahil papasok pa sa tra-baho – kaya lang, nasakripisyo ang nutrisyon. Siguro, mas mabuting ihanda na ang breakfast sa gabi pa lang at ilagay sa ref, para kinabukasan, iinitin na lang.

Frozen Chinese food? It’s a no-no para sa mga mommy na tulad kong health ang priority para sa mga anak. Susme, bakit hindi na lang garlic rice at itlog kesa frozen Chinese food? Una, mahal ‘yon, pangalawa, kaya kong gawin ang shanghai rice. Kung gusto ng pamilya ko ng Chinese food sa umaga, ihahanda ko na ito sa gabi para iinitin na lang sa kawali sa umaga. Ten minutes lang, ready na ang breakfast.

Kung pritong pagkain naman, oo nga at masarap ang pizza at egg rolls, pero hindi ito magandang maging bahagi ng regular diet. Magiging dahilan ito ng pagka-karoon ng sakit sa puso at obesity. Ihanda ang mga pagkaing mabi­tamina. Kung natutukso kayo sa mga fried stuff, huwag kayong bumili o kaya naman, gumawa kayo ng chicken tacos sa halip na bumili ng taquitos.

Kahit ano pang pagmamadali ninyo, huwag na huwag kayong maghahanda ng frozen food sa almusal. Breakfast ang pinakamahalagang meal sa buong araw, at kung palpak ito, palpak na ang buong araw. Mas mabu­ting sandwich na lang ang kainin kesa kumain ng frozen food. Huwag ding mawawala ang itlog. At least, complete ang itlog. Samahan mo rin ng gatas, at kung may orange juice, mas okay. Syempre, hindi pwedeng araw-araw ganyan.  Esep-esep din pag may time. Be creative. Basta wag lang frozen food.

Mahirap talagang maging nanay, lalo na kung nasa US ka at wala kang kapasidad na kumuha ng house help. Syem­pre, kailangan mo ang tulong ng mga anak mo para maghugas ng pinggan at magwalis-walis.

Kung pwede nga, patulong ka na rin sa paglalaba. In the first place, madaling maglaba dito. Ilalagay mo lang sa washing machine, paglabas, pwede nang isampay. Or better yet, turuang magluto – o kahit magsaaing lang – ang mga anak, para konti na lang ang gagawin pagdating sa bahay. KAYE NEBRE MARTIN

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