Ukutya ukusilela kwezintso

Umxholo

• Ukutya ekufuneka kulawulwe
• 1. Ukutya okune-potassium eninzi
• 2. Ukutya okune-phosphorus
• 3. Ukutya okunee-protein
• 4. Ukutya okunotye ityuwa namanzi
• Indlela yokunciphisa i-potassium ekudleni
• Ungazikhetha njani izimuncumuncu
• Isampulu yeentsuku ezi-3 zemenyu
• Ama-5 amashwamshwam asempilweni okusilela kwezintso
• 1. Tapioca ngejam yeapile
• 2. Iitapile zetapile ezigcadiweyo
• 3. Ibhiskiti yesitashi
• 4. Iipopika ezingagalelwanga
• 5. Icookie yebhotolo

Kwindlela yokutya yokusilela kwezintso kubaluleke kakhulu ukulawula ukutyiwa kwetyuwa, i-phosphorus, i-potassium kunye neeproteni, ukongeza kwityuwa, amanzi kunye neswekile. Ngesi sizathu, izicwangciso ezilungileyo zibandakanya ukunciphisa ukusetyenziswa kokutya okugqityiweyo, ukukhetha iziqhamo eziphekwe kabini kunye nokutya iiproteni kuphela kwisidlo sasemini nakusihlwa.

Ubungakanani, kunye nokutya okuvunyelweyo okanye okungavumelekanga, kuyahluka ngokwamanqanaba esi sifo kunye noviwo lomntu ngamnye, ke ukutya kufuneka kusoloko kukhokelwa yingcali yesondlo, eya kuthi ithathe ingqalelo yonke imbali yomntu.

Bukela ividiyo ye-nutritionist yethu ukuze wazi inkathalo omele ukuyithatha ngokutya:

Ukutya ekufuneka kulawulwe

Ngokubanzi, ukutya ekufuneka kutyiwe ngokumodareyitha ngabo banengxaki yokusilela kwezintso zezi:

1. Ukutya okune-potassium eninzi

Izintso zezigulane ezingaphumeleli kwizintso zinzima ukususa i-potassium egazini, ke aba bantu kufuneka balawule ukutya kwabo kwesi sondlo. Ukutya okunotye nge potassium yile:

• Iziqhamo: I-avokhado, ibhanana, ikhokhonathi, umkhiwane, iguava, i-kiwi, iorenji, ipapaya, iziqhamo ezinomdla, itangerine okanye itangerine, umdiliya, iidiliya, iplamu, ukuthena, ikalika, imelon, iapilkosi, iblackberry, umhla;
• Imifuno: iitapile, iitapile, i-cassava, i-mandioquinha, iminqathe, i-chard, i-beet, i-celery, i-cauliflower, i-cauliflower, ihlumelo laseBrussels, iradish, iitumato, iintliziyo ezikhethiweyo zesundu, isipinatshi, ichicory, itheniphu;
• Iimbotyi: iimbotyi, iilentile, umbona, ii-ertyisi, iichickpeas, iimbotyi zesoya, iimbotyi ezibanzi;
• Amazimba: ingqolowa, irayisi, i-oats;
• Ukutya okupheleleyo: cookies, i-wholegrain pasta, ukutya okuziinkozo kwasekuseni;
• Imbewu yeoyile: amandongomane, ii-chestnut, iiamangile, iihazelnuts;
• Iimveliso ezihambileyo: itshokholethi, isosi yetumato, umhluzi kunye neepilisi zenkukhu;
• Iziselo: amanzi ecoconut, iziselo zemidlalo, iti emnyama, iti eluhlaza, iti yamaqabane;
• Imbewu: sesame, iflakisi;
• Rapadura kunye nencindi yommoba;
• Ityuwa yeswekile kunye netyuwa elula.

Ukugqithisa i-potassium kunokubangela ubuthathaka bemisipha, i-arrhythmias kunye nokubanjwa kwentliziyo, ke ukutya kokungaphumeleli kwezintso okungapheliyo kufuneka kubekwe esweni kwaye kugadwe ngugqirha kunye nesondlo, oya kuthi avavanye izixa ezifanelekileyo zezondlo kwisigulana ngasinye.

2. Ukutya okune-phosphorus

Ukutya okutyebileyo ngePhosphorus kufuneka kuthintelwe ngabantu abanezintso ezingapheliyo zokulawula ukusebenza kwezintso. Oku kutya zezi:

• Iintlanzi enkonkxiweyo;
• Ityuwa, umsi kunye nenyama yesoseji, efana nesoseji, isoseji;
• Bacon, Bacon;
• Umpakathi weqanda;
• Ubisi kunye neemveliso zobisi;
• Isoyi kunye nezinye izinto ezivela kuzo;
• Iimbotyi, iilentile, ii-ertyisi, umbona;
• Imbewu yeoyile, enjengee-chestnuts, iiamangile kunye namandongomane;
• Imbewu enjengeesame kunye neflakisi;
• ICocada;
• Beer, cola iziselo ezibandayo kunye itshokholethi eshushu.

Iimpawu ze-phosphorus egqithisileyo kukurhawuzelela umzimba, uxinzelelo lwegazi kunye nokudideka kwengqondo, kwaye abaguli abasilelayo kwizintso kufuneka bazi le miqondiso.

3. Ukutya okunee-protein

Izigulana ezinesifo esinganyangekiyo sezintso kufuneka zilawule ukutya kwazo kwiprotein, njengoko izintso nazo zingakwazi ukuphelisa ukugqitha kwesi sondlo. Ke, aba bantu kufuneka bakuphephe ukutyiwa okugqithisileyo kwenyama, intlanzi, amaqanda kunye nobisi kunye neemveliso zobisi, njengoko kukutya okunotye kakhulu kwiproteni.

Ngokufanelekileyo, isigulana esingasasebenziyo sezintso siza kutya kuphela malunga ne-1 encinci yenyama yenkomo yesidlo sasemini kunye nesangokuhlwa, kunye neglasi enye yobisi okanye iyogathi ngosuku. Nangona kunjalo, eli xabiso liyahluka ngokwentso, kuthintelwa ngakumbi kwabo bantu apho izintso ziphantse zingasasebenzi.

4. Ukutya okunotye ityuwa namanzi

Abantu abanokungaphumeleli kwezintso nabo kufuneka balawule ukutya kwabo ityuwa, njengoko ityiwa egqithileyo inyusa uxinzelelo lwegazi kwaye inyanzelisa izintso ukuba zisebenze, nto leyo iphazamisa ukusebenza kwelo lungu. Kukwenzeka okufanayo kulwelo olugqithisileyo, njengoko ezi zigulana zivelisa umchamo omncinci, kwaye ulwelo olugqithisileyo luqokelelana emzimbeni kwaye lubangele iingxaki ezinje ngokudumba kunye nesiyezi.

Ke aba bantu kufuneka bakuphephe ukusebenzisa:

• Ityuwa;
• Amaxesha onyaka afana neepilisi zomhluzi, isosi yesoya kunye nesosi yaseWorcestershire;
• Ukutya okusemathinini kunye nokutya okungumkhenkce;
• Iipakethe zokutya, iitapile kunye neetapile zetyuwa;
• Ukutya okukhawulezayo;
• Iisobho ezinomgubo okanye enkonkxiweyo.

Ukuthintela ityiwa egqithileyo, ukhetho olulungileyo kukusebenzisa amayeza anuka kamnandi ekutyeni okwenziwe ngexesha lonyaka, njengeparsley, ikoriander, igalikhi kunye nebasil. Ugqirha okanye ugqirha wezondlo uya kubonisa inani elifanelekileyo leetyuwa kunye namanzi avunyelwe kwisigulana ngasinye. Bona ezinye iingcebiso: Unganciphisa njani ukusetyenziswa kwetyuwa.

Indlela yokunciphisa i-potassium ekudleni

Ukongeza kuthintelo lokusetyenziswa kokutya okune-potassium eninzi, kukwakhona neendlela zokunceda ukunciphisa umxholo we-potassium yeziqhamo kunye nemifuno, enje:

• Chuba iziqhamo kunye nemifuno;
• Sika kwaye ukuvase ukutya kakuhle;
• Beka imifuno emanzini emanzini efrijini kusuku olungaphambi kokusetyenziswa;
• Beka ukutya ngepani ngamanzi kwaye ubilise imizuzu eli-10. Emva koko khupha amanzi kwaye ulungise ukutya njengoko unqwenela.

Elinye icebo elibalulekileyo kukuthintela ukusebenzisa abapheki boxinzelelo kunye nee-microwaves ukulungiselela ukutya, njengoko ezi ndlela zigxila kumxholo we potassium ekutyeni kuba awavumeli ukutshintshwa kwamanzi.

Ungazikhetha njani izimuncumuncu

Izithintelo ekutyeni kwesigulana sezintso zinokwenza kube nzima ukukhetha amashwamshwam. Ke izikhokelo ezi-3 ezibaluleke kakhulu xa ukhetha amashwamshwam asempilweni kwisifo sezintso zezi:

• Yitya iziqhamo ezivuthiweyo (pheka kabini), ungaze uphinde usebenzise amanzi okupheka;
• Ukuthintela ukutya okwenziweyo kunye nokwenziweyo okuhlala kunetyuwa eninzi okanye iswekile, ukhetha iinguqulelo ezenziwe ekhaya;
• Yitya iprotheyini kuphela kwisidlo sasemini nakwisidlo sangokuhlwa, ukunqanda ukusetyenziswa kwayo kwizidlo ezingenamakhwiniba.

Nazi ezinye iindlela zokutya okuphantsi kwe-potassium.

Isampulu yeentsuku ezi-3 zemenyu

Lo ulandelayo ngumzekelo we-3-day menu ehlonipha imigaqo-sikhokelo ngokubanzi yabantu abanesifo sezintso:

Ama-5 amashwamshwam asempilweni okusilela kwezintso

Ezinye iiresiphi ezisempilweni zabantu abanokusilela kwezintso ezingasetyenziselwa ukulungiselela izimuncumuncu bazi:

1. Tapioca ngejam yeapile

Yenza i-tapioca uze uyifake kule jam yeapile:

Izithako

• 2 kg yama-apile abomvu avuthiweyo;
• Ijusi yeelamuni ezi-2;
• Izinti zesinamon;
• 1 iglasi enkulu yamanzi (300 ml).

Imowudi yokulungiselela

Hlamba ii-apile, uxobule kwaye usike iziqwenga ezincinci. Emva koko, yiza ii-apile kubushushu obuphakathi namanzi, ukongeza incindi yelamuni kunye nesinamon stick. Gubungela ipani kwaye upheke imizuzu engama-30, uvuselele ngamanye amaxesha. Okokugqibela, dlulisa umxube kumxube, ukuwushiya ngokuhambelana okucocekileyo ngakumbi.

2. Iitapile zetapile ezigcadiweyo

Izithako

• 1 kg yeetapile ezinqunqiweyo zinamathele okanye zisikiwe;
• Rosemary kunye ne thyme.

Imowudi yokulungiselela

Yandisa iintonga kwisitya esigalelwe ioyile kwaye ufefe imifuno. Emva koko yise kwihovini eshushu ngaphambili ngama-200º imizuzu engama-25 ukuya kwengama-30.

3. Ibhiskiti yesitashi

Izithako

• Iikomityi ezine zeefafazi ezimuncu;
• 1 indebe yobisi;
• 1 indebe yeoyile;
• Amaqanda ama-2 apheleleyo;
• 1 ikhol. yekofu yetyuwa.

Imowudi yokulungiselela

Ukubetha zonke izithako kumxube wombane kude kube kufezekisiwe ukungaguquguquki okufanayo. Sebenzisa isikhwama se-pastry okanye iplastiki ukwenza ii-cookies kwizangqa. Beka i-oveni eshushu ngaphambili phakathi kwemizuzu engama-20 ukuya kwengama-25.

4. Iipopika ezingagalelwanga

Nciphisa i-popcorn kunye nemifuno yokunambitha. Izinketho ezilungileyo yi-oregano, i-thyme, i-chimi-churri okanye i-rosemary. Bukela le vidiyo ilandelayo ngendlela yokwenza i-popcorn kwi-microwave ngendlela esempilweni.

5. Icookie yebhotolo

Izithako

• 200 g ibhotolo engenatyiwa;
• I-1/2 indebe yeswekile;
• Iikomityi ezimbini zomgubo wengqolowa;
• I-lemon.

Imowudi yokulungiselela

Hlanganisa zonke izithako kwisitya kwaye uxoke de ukhululeke ezandleni nakwisitya. Ukuba kuthatha ixesha elide, yongeza umgubo omncinci. Sika amaqhekeza amancinci kwaye ubeke kwi-oveni esezantsi, ulungiswe ngaphambili, de ube mdaka kancinci.