Izizathu ezi-5 ezilungileyo zomphunga (kunye nendlela yokuhambisa)

Umxholo

• Indlela yokuhambisa umphunga

Ukutya okuphekwayo kuyindlela egqibeleleyo kwabo banexinzelelo lwegazi, icholesterol ephezulu, ukuqhina, abafuna ukunciphisa umzimba, okanye abagqibe nje ekuphuculeni indlela abatya ngayo ukuze babe sempilweni.

Ukongeza kuzo zonke izibonelelo zokugcina izondlo ekutyeni, ukuthintela ukuba zingalahleki emanzini okupheka, ikwasebenza kakhulu kwaye inokuphekwa ngaxeshanye, iinkozo ezifana nerayisi okanye iquinoa, imifuno, iimbotyi, inyama, intlanzi okanye inkukhu.

Ke, izizathu ezi-5 ezilungileyo zokupheka umphunga zezi:

1. Nceda unciphise umzimba, kuba akukho mfuneko yokusebenzisa ioyile yomnquma, ibhotolo okanye ioyile ukupheka, ukunciphisa inani leekhalori kwisidlo, ukongeza ekunyuseni imvakalelo yokuhlutha, ngenxa yemali yemicu;
2. Lawula ukuhamba kwamathumbungenxa yokuba umphunga ugcina umgangatho wemicu ekutyeni, unceda ukunyanga ukuqhina;
3. I-cholesterol engaphantsi, kuba ayisebenzisi naluphi na uhlobo lwamafutha ekulungiseleleni ukutya, ukuthintela ukuqokelelana kwe-cholesterol egazini kunye nokunciphisa umngcipheko wezifo zentliziyo;
4. Ukulawula uxinzelelo lwegazi, kuba akukho mfuneko yokusebenzisa ityuwa kunye nezinye izinto ezinencindi yesodium, enje ngeWorcestershire isosi okanye isosi yesosi kukutya okunencasa, kuba umphunga ugcina incasa epheleleyo yokutya;
5. Yandisa umgangatho wobomi kuba idala imikhwa yokutya esempilweni, ekuvumela ukuba ulungiselele nakuphi na ukutya ngendlela esempilweni, efana nemifuno, inyama, intlanzi, inkukhu, amaqanda, kunye nerayisi, ukuthintela izifo ezinxulumene nokutya okungafanelekanga.

Ukupheka umphunga yindlela entle yokukhuthaza ukutya imifuno kunye neziqhamo, ngabantu abadala kunye nabantwana, kwaye kungenziwa nakwipani eqhelekileyo. Jonga kwakhona Ukupheka njani ukutya ukugcina izondlo.

Indlela yokuhambisa umphunga

• Ngebhasikiti ekhethekileyo kwimbiza eqhelekileyo: Beka igridi emazantsi epanini malunga ne-2 cm yamanzi, ukuthintela ukutya ekubeni kungadibani ngqo namanzi. Emva koko gubungela ipani uyibeke emlilweni ixesha elide njengoko kufuneka kuhlobo ngalunye lokutya, njengoko kubonisiwe kwitafile.
• Abapheki bomphunga: kukho iipani ezizodwa zokupheka umphunga, ezinje ngezo zeTramontina okanye iMondial, ezikuvumela ukuba ubeke umaleko omnye ngaphezulu komnye ukupheka ukutya okuninzi ngaxeshanye.
• Umpheki wombane: yongeza nje ukutya kwisitya esifanelekileyo, hlonipha indlela yokusetyenziswa kwayo kwaye uqhagamshele ipani kumbane wombane.
• Kwi microwave: Sebenzisa isikhongozeli esifanelekileyo esinokusiwa kwi-microwave kwaye ugqume ngefilimu yokutya, wenze imingxunya emincinci ukuze umphunga ubaleke.
• Ngebhasikiti yoqalo: beka ibhasikithi kwi-wok, yongeza ukutya kwingobozi, ubeke malunga ne-2 cm yamanzi kwi-wok, eyoneleyo yokugubungela ezantsi kwepani.

Ukutya kufuneka kuphekwe ngokufanelekileyo xa kuthambile. Ngale ndlela kunokwenzeka ukuba upheke ukutya okuninzi ngaxeshanye, wenze uninzi lweepropathi zabo.

Bukela le vidiyo ilandelayo kwaye ubone indlela yokuhambisa umphunga, kunye namanye amaqhinga aluncedo kakhulu okupheka:

Ukwenza ukutya kube nencasa ngakumbi kwaye kunesondlo, imifuno enamakha okanye iziqholo zinokongezwa emanzini anje nge-oregano, ikumin okanye i-thyme, umzekelo.

Itafile yexesha lokutya ukutya

Ukuququzelela ukupheka kokutya kunye nokunciphisa ixesha lokulungiselela, kuyacetyiswa ukuba kusikwe kube ngamaqhekeza amancinci.