Ukutshintshiselana ngokutya okuxineneyo okune-4 xa usitya ngaphandle

Umxholo

• Yitya kakhulu imifino ngokutshintsha iichips zeecrudités
• Yandisa i-potassium oyityayo ngokutshintsha isonka kunye nesonka esenziwe ngeesendwitshi ezisongelayo ngelethisi
• Ngena kumthamo wevithamini A ngokutshintsha iifriji eziqhelekileyo ngefry yamazambane abilayo
• Yongeza ezinye iinkozo ezipheleleyo ngokuswayipha irayisi emhlophe yequinoa okanye irayisi emdaka
• Kuyenzeka ukuba uhlangabezane neemfuno zakho zesondlo xa usitya ngaphandle

Cinga ngezi zinto zine zitshintshiweyo zokutya xa uzakuphuma.

Ukutya ngaphandle kunokuba nzima kubantu abafuna ukuhlangabezana neemfuno zabo zemihla ngemihla zesondlo. Ezi mfuno zingabandakanya ii-macronutrients (ii-carbohydrate, iiprotein, kunye namafutha), ii-micronutrients (iivithamini kunye neeminerali), okanye zombini.

Amava akufuneki abe noxinzelelo. Kwiindawo ezininzi zokutya, kuhlala kukho ukhetho olunobuninzi bezinto ezinesondlo-kufuneka nje wazi ukuba ujonge ntoni.

Ngokwam, xa ndisiya kutya, ndihlala ndizama ukukhetha izidlo ezibandakanya uhlobo oluthile lwesaladi eluhlaza eluhlaza ukuqala, itoni yemifuno ephekiweyo, kunye nomthombo weprotheni osempilweni. Ngale ndlela, ndifumana ibhalansi elungileyo yee-macronutrients kunye nee-micronutrients ezininzi kangangoko kunokwenzeka.

Nokuba uya kwindawo yokutyela, kwindawo yemidlalo bhanyabhanya, okanye nakwimidlalo yezemidlalo, ukuba ujonge ukwenza ukutya kwakho kube mninzi ngendlela enesondlo, sikugubungele ngezi zinto zine zithe ngqo zemenyu.

Yitya kakhulu imifino ngokutshintsha iichips zeecrudités

Akukho nto ilunge ngakumbi kwindawo yokutyela yaseMexico kunesitya esikhulu seguacamole. Ngokwesiqhelo oku kuza nentaba yeetshiphusi zetyuwa ezisanda kubhakwa kunye netyuwa. Ewe!

Ngelixa limnandi kakhulu, iichips ze-tortilla zinokukugcwalisa ngokukhawuleza ngaphandle kokubolekisa ngexabiso lesondlo kukutya kwakho. Indlela elungileyo yokulwa oku kukucela ii-crudités, okanye ii-veggies eziluhlaza, nokuba zihambisane neetshipsi okanye njengokutshintsha.

Imifuno eluhlaza iqulethe iitoni zefayibha, ii-enzyme, kunye nee-antioxidants, ezenza ukuba zilungele ixesha elizayo xa uphumile. Banokunceda ekuthinteleni ukutya kakhulu xa kubhangqiwe ngeetshiphusi kunye neeguac. Imifuno ihamba kakuhle nezinye iintlobo zeediphu, ezinje ngehummus, tzatziki, baba ganoush, kunye nesalsa ngokunjalo.

Yandisa i-potassium oyityayo ngokutshintsha isonka kunye nesonka esenziwe ngeesendwitshi ezisongelayo ngelethisi

I-Lettuce ezisongelayo zenza enye indlela efanelekileyo kwisonka kunye neebhanti zesandwich, iitacos kunye neeburger.

Ilettuce igcwele ifayibha kunye nezondlo ezinje nge potassium, calcium, kunye nefolate. Kwaye kwezi nyanga zishushu zasehlotyeni, iletisi ikwalukhetho olukhulu ngenxa yomxholo wamanzi aphezulu.

Icebo lam endilithandayo kukusebenzisa iikomityi zebhotela yeetetisi njengeeburger buns kunye neeqokobhe zetaco. Ke, nokuba ukwimidlalo yezemidlalo okanye kwindawo yokutyela kwaye ufuna ukutsiba iibuns okanye isonka esineesandwich, cinga ukukhetha ilethisi endaweni yoko.

Ngena kumthamo wevithamini A ngokutshintsha iifriji eziqhelekileyo ngefry yamazambane abilayo

Amafriji aseFransi amnandi, akukho mathandabuzo ngaloo nto. Kodwa ukuba ujonga into enezondlo-mzimba, enye into ebilisiweyo yifry yamazambane abilayo.

Ukongeza ekubeni mnandi kakhulu, iitapile zilungile ukuba ujonge ukwandisa ifayibha kunye nevithamin A yokutya.

Yongeza ezinye iinkozo ezipheleleyo ngokuswayipha irayisi emhlophe yequinoa okanye irayisi emdaka

Masithembeke - irayisi emhlophe yinxalenye yesitya senani lezitya, ukusuka kwi-sushi ukuya kwi-bibimbap. Ukuba ujonge ukutya kwakho ifayibha, ukutshintshela irayisi emhlophe ngerayisi emdaka okanye iquinoa yenye yeendlela ezilungileyo zokwenza oku.

Zombini irayisi emdaka kunye nequinoa nazo ziphezulu kwimicronutrients eyahlukeneyo, ukusuka kwi-manganese ukuya kwi-potassium, ezenza ukuba zibe sisondlo kunye nokuzalisa enye, ukuba yile nto uyikhangelayo.

Kuyenzeka ukuba uhlangabezane neemfuno zakho zesondlo xa usitya ngaphandle

Nokuba ujonge ukubetha ii-macros zakho okanye unethemba lokufumana ifayibha ngakumbi ekutyeni kwakho, kunokwenzeka ukuba ukwenze konke oku naxa usitya ngaphandle. Kwaye ukuba nesixhobo sezixhobo zokutshintsha okutyayo okwahlukeneyo kunokunceda ekwenzeni le nkqubo ingabi luxinzelelo.

Ngexesha elizayo xa uphuma ukuya kutya, sebenzisa esi sikhokelo ukususa ezinye zeengqikelelo kwaye ukukhokele kwinto onokukhetha kuyo kwimenyu.

UNathalie yingcali yezidlo ebhalisiweyo kunye nesondlo samayeza esisebenzayo kunye ne-BA kwizifundo zengqondo ezivela kwiYunivesithi yaseCornell kunye ne-MS kwizondlo zeklinikhi ezivela kwiYunivesithi yaseNew York. Nguye umsunguli weSondlo nguNathalie LLC, isenzo sokondla ngasese kwisiXeko saseNew York sigxile kwimpilo nakwintlalo-ntle ngokusebenzisa indlela yokudibanisa, kunye nokutya konke okuhle, impilo yemidiya yoluntu kunye nophawu lwempilo. Xa engasebenzi nabathengi bakhe okanye kwiiprojekthi zemithombo yeendaba, unokumfumana ehamba nomyeni wakhe kunye ne-mini-Aussie yabo, uBrady.

Uphando olongezelelweyo, ukubhala nokuhlela kwenziwe ligalelo nguSarah Wenig.