Gcwalisa uluhlu lokutya okuphilisayo
Umxholo
- Ukutya okuphilisa ngokukhawuleza
- Ukutya okuthintela ukuphilisa
- Ukutya ukuququzelela ukuphilisa kwisithuba sasemva kokusebenza
Ukutya okuphilisayo, njengobisi, iyogathi, iorenji kunye neinanapple, kubalulekile ekuvuseleleni emva kotyando kuba ziququzelela ukwenziwa kwethishu evala amanxeba kwaye inceda ukunciphisa uphawu lwentloko.
Ukuphucula ukunyanga, kubalulekile ukugcina umzimba uhlanjululwe kakuhle, njengoko ulusu luthamba ngakumbi kwaye isikhumba singcono. Isisombululo esihle kukutya okunotye amanzi anje ngeorenji, ivatala, ikhukhamba kunye nesuphu ngokubanzi. Yazi ukuba kukuphi ukutya okunotye kakhulu emanzini.
Jonga enye into eyithethwe sisondlo sethu kwividiyo emnandi engezantsi:
Ukutya okuphilisa ngokukhawuleza
Jonga itafile yemizekelo yokutya okunegalelo ekunyangeni okungcono kwesikhumba kwaye kufanele kusetyenziswe kwisithuba sasemva kokusebenza, emva kokucheba okanye ukwenza umvambo okanye ukubhoboza:
| IMIZEKELO | Isibonelelo sasemva kokusebenza | |
| Ukutya okunotye Iiproteni | Inyama ethambileyo, iqanda, intlanzi, i-gelatin, ubisi kunye neemveliso zobisi | Bayanceda ekwakhiweni kwethishyu okuya kufuneka ukuvala inxeba. |
| Ukutya okunotye Omega 3 | Isardadi, isalmon, ityhuna okanye imbewu ye-chia | Nciphisa ukuvuvukala ngokuququzelela ukuphilisa. |
| Ukuphilisa iziqhamo | Iorenji, istrawberry, ipayina okanye i-kiwi | Kubalulekile ekwakhiweni kwe-collagen, enceda ulusu ukuba luqine. |
| Ukutya okunotye Vitamin K | Broccoli, asparagus okanye isipinatshi | Banceda ekunqandeni ngokuyeka ukopha kunye nokwenza lula ukuphilisa. |
| Ukutya okunotye Intsimbi | Isibindi, i-yolk yeqanda, ii-chickpeas, i-ertyisi okanye iilentile | Kuyanceda ukugcina iiseli zegazi ezisempilweni, ezibalulekileyo ekuziseni izondlo kwindawo yenxeba. |
| Ukutya okunotye UValina | I-Soy, i-nut yaseBrazil, ibhali okanye isitshalo seqanda | Ukuphucula umgangatho wokuvuselelwa kwezicubu. |
| Ukutya okunotye Vitamin E | Ujongilanga, hazelnut okanye imbewu yamandongomane | Iphucula umgangatho wolusu olwenziweyo. |
| Ukutya okunotye Vitamin A | Iminqathe, itumato, imango okanye i-beet | Zikulungele ukuthintela ukudumba kolusu. |
Ukuthatha isongezelelo sokutya iCubaitan kunokuba luncedo ekuqhubeni inkqubo yokuphilisa, ngakumbi kwimeko yamanxeba kunye neebhedi ezivela kubantu abalele ebhedini.
Ukuphilisa iziqhamoUkutya okuthintela ukuphilisa
Ukutya okuthile, okwaziwa njengezibhegi, kuthintela ukuphulukiswa kwaye akufuneki kutyiwe emva kotyando, ngelixa usenemithungo, ezinje ngeelekese, iziselo ezibandayo, ukutya okuqhotsiweyo okanye inyama egqityiweyo, efana nesoseji nesoseji.
Oku kutya kunokuphazamisa ukuphilisa ngenxa yokuba iswekile kunye namafutha asemizi-mveliso anyusa ukudumba emzimbeni kwaye kuthintele ukujikeleza kwegazi, nto leyo ebalulekileyo kwizakhamzimba ukufikelela enxebeni ukuphilisa izicwili.
Ke ngoko, kubalulekile ukuba ungabandakanyi ekutyeni yonke into enamafutha ngakumbi iswekile, efana nale:
- Iswekile enomgubo, ubusi, i-molasses;
- Isoda, iilekese, itshokholethi, iayisi khrim kunye namaqebengwana, zigxunyekwe okanye hayi;
- Ubisi lweetshokholethi, ijam neswekile;
- Ukutya okunamafutha, inyama yehagu, isoseji, isoseji, ibhekoni.
Isicwangciso esiliqili kukujonga ilebheli yokutya okucutshungulwayo kwaye ujonge ukuba ngaba kukho iswekile kuluhlu lwesithako semveliso. Ngamanye amaxesha iswekile ifihliwe phantsi kwamagama angaqhelekanga afana ne-Maltodextrin okanye isiraphu yengqolowa. Jonga inani leswekile kukutya kwemihla ngemihla.
Ukutya ukuququzelela ukuphilisa kwisithuba sasemva kokusebenza
Isidlo esilungileyo sokutya kwisithuba sasemva kokusebenza kukuba nesuphu yemifuno, ukubetha kwi-blender ene-oli yomnquma. Esi sidlo sokuqala kufuneka sibengamanzi kwaye singathathwa nakwiglasi enomququ ukulungiselela.
Xa isigulana singaguli kangako, sinokutya okuncinci, sikhethe ukutya okuphekiweyo kunye nemifuno. Ingcebiso elungileyo kukutya isiqwenga se-1 se-salmon eyosiweyo okanye ephekiweyo, enongwe ngamayeza kunye ne-broccoli ebilisiweyo, kunye neglasi enye yejusi ye-orenji ebethiweyo kunye neerberberries.
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