Indlela yokunciphisa ukusetyenziswa kwetyuwa

Umxholo

• Iingcebiso zokunciphisa ukusetyenziswa kwetyuwa
• Ungakuphepha njani ukusetyenziswa gwenxa kwetyuwa
• 1. Yazi ukutya okunotyuwa
• 2. Funda iilebheli zokutya
• 3. Faka ityuwa endaweni yamayeza kunye neziqholo
• 4. Sebenzisa izinto ezingena endaweni yetyuwa

Ukunciphisa ukusetyenziswa kwetyuwa kubalulekile ukunqanda ukuthenga ukutya okugqityiweyo, okubandisiweyo okanye okusemathinini, ungathathi ityiwa isetafileni, okanye nokutshintsha ityuwa ngamayeza, iziqholo kunye neviniga, umzekelo. Ngokubanzi, bonke abantu abasempilweni kufuneka badle ubuninzi be-5 g yetyuwa ngosuku, efanayo nokutya i-2000 mg yesodiyamu kwaye engqinelana netispuni enye ngosuku.

Ke, ukutya ityuwa encinci kubalulekile ukugcina uxinzelelo lwegazi oluqhelekileyo kunye nentliziyo esempilweni, njengoko ityiwa egqithisileyo rhoqo inokubangela uxinzelelo lwegazi, iingxaki zentliziyo okanye itrombosis. Nangona kunjalo, abantu abasele benezifo ezinje ngoxinzelelo oluphezulu lwegazi, izintso okanye iingxaki zentliziyo kufuneka balumke ngakumbi, ke ngoko, kufuneka banciphise ukutya kwabo ityuwa ukulawula isifo kwaye basithintele ukuba sibi.

Iingcebiso zokunciphisa ukusetyenziswa kwetyuwa

Ukunciphisa ukusetyenziswa kwetyuwa, kuya kufuneka:

• Sebenzisa itispuni njengomlinganiso, ngexesha lokupheka, ukunqanda ukusetyenziswa kwetyuwa "ngamehlo";
• Kuphephe ukongeza ityuwa ekutyeni, kuba zihlala zinetyuwa;
• Musa ukubeka isihlungu setyuwa etafileni ngexesha lokutya;
• Khetha ukutya okosiweyo okanye okosiweyoUkuphepha izitya ngeesosi ezininzi, itshizi okanye ukutya okukhawulezayo;
• Yitya ukutya okune-potassium eninzi, ezinje ngee-beet, ii-orenji, isipinatshi kunye neembotyi, njengoko zinceda ukunciphisa uxinzelelo lwegazi kunye nokusika iziphumo zetyuwa.

Isixa setyuwa kufuneka sincitshiswe kancinci kancinci ukuvumela incasa kunye nengqondo zilungelelanise incasa entsha kwaye, ngesiqhelo, emva kweeveki ezi-3, kunokwenzeka ukuba ulunyamezele utshintsho kwincasa.

Khangela ukuba yeyiphi ityuwa ekucetyiswa kakhulu kunye neyona mali ifanelekileyo ngosuku.

Ungakuphepha njani ukusetyenziswa gwenxa kwetyuwa

1. Yazi ukutya okunotyuwa

Ukwazi ukuba kukuphi ukutya okunetyuwa eninzi linyathelo lokuqala lokulawula ubungakanani betyuwa efakwe ngemini. Okunye ukutya okunotyuwa yityuwa yiham, i-bologna, iziqholo ezinamashishini, iitshizi kunye neesuphu, umhluzi kunye nokutya esele zilungisiwe, ukutya okusemathinini kunye nokutya okukhawulezayo. Yazi okunye ukutya okune-sodium.

Ke, kubalulekile ukunqanda ukuthenga nokutya ezi ntlobo zokutya kwaye uhlala ukhetha ukutya okutsha.

2. Funda iilebheli zokutya

Ngaphambi kokuthenga ukutya, kuya kufuneka ufunde iileyibhile ezipakishwe kwaye ujonge amagama isodiyam, ityuwa, isoda okanye uphawu lweNa okanye lweNaCl, njengoko zonke zibonisa ukuba ukutya kunetyuwa.

Kokunye ukutya kunokwenzeka ukuba ufunde isixa setyuwa, nangona kunjalo, kwezinye ukutya kuvele izithako ezisetyenzisiweyo. Izithako zidweliswe ngokuncipha kobungakanani, oko kukuthi, ukutya okunesona sixa siphezulu kudweliswe kuqala kwaye esokugqibela siphantsi. Ke, kubalulekile ukujonga ukuba ityuwa iphi na, ukude kuluhlu, kungcono.

Ukongeza, kufuneka unike ingqalelo ukukhanya okanye iimveliso zokutya, kuba zinokuqulatha isixa esikhulu setyuwa, kuba kwezi meko ityuwa ihlala ifakwa endaweni yencasa elahlekileyo ngokususa amanqatha.

Funda indlela yokufunda ngokuchanekileyo ilebheli yokutya.

3. Faka ityuwa endaweni yamayeza kunye neziqholo

Ukufumana incasa elungileyo, ukunciphisa isixa setyuwa, ungasebenzisa izinongo kunye namayeza ngokuthanda, njenge cumin, igalikhi, itswele, iparsley, ipepile, i-oregano, ibasil, amagqabi e-bay okanye ijinja, umzekelo.

Ukongeza, ijusi yelamuni kunye neviniga zinokusetyenziselwa ukwenza ukutya kube mnandi ngakumbi, kulungiselelwa iziqholo ubuncinci iiyure ezi-2 kwangaphambili ukwenza incasa icokiswe ngakumbi okanye uthambise izinongo ekutyeni uqobo ukuze incasa yomelele, ixubeke neziqhamo ezintsha .

Ezinye iindlela zokupheka ukutya kunye nokunambitheka kokutya ngaphandle kokusebenzisa ityuwa, kunokuba:

• Kwirayisi okanye ipasta: ukhetho olunye kukudibanisa i-oregano, ikumin, igalikhi, itswele okanye isafron;
• Kwiisuphu: ungongeza i-thyme, i-curry okanye i-paprika;
• Kwinyama kunye neenkukhu: ipepile, irosemary, isage okanye imbewu yepoppy inokongezwa ngexesha lokulungiselela;
• Kwintlanzi: ukhetho olunye kukudibanisa isame, amagqabi e-bay kunye nejusi yelamuni;
• Kwiisaladi kunye nemifuno ephekiweyo: iviniga, igalikhi, iichives, itarragon kunye nepaprika zingongezwa.

Ukongeza, xa ulungiselela isonka esenziwe ekhaya, ii-clove, i-nutmeg, i-almond extract okanye isinamon, umzekelo, ungongezwa endaweni yetyuwa. Bona ngakumbi malunga namayeza amnandi anokubuyisela ityuwa.

4. Sebenzisa izinto ezingena endaweni yetyuwa

Itafile yetyuwa inokutshintshwa zezinye iimveliso zokutya ezinje ngetyuwa yokutya, iSlim okanye ityuwa yokutya umzekelo, ekubunjweni kwazo inexabiso elikhulu le potassium endaweni yesodium. Ukuba awuyithandi incasa yokubambela, ungongeza imifuno okanye iziqholo. Nangona kunjalo, ukusetyenziswa kwezi zinto zibambeleyo kufuneka kuboniswe yingcali yezempilo okanye ngugqirha.

Nantsi indlela yokulungisa ityuwa yamayeza endaweni yetyuwa: