Iqanda lesigwityi: izibonelelo kunye nendlela yokupheka

Umxholo

• Ulwazi ngesondlo
• Ungayibhaka njani iqanda lezagwityi
• Uxobula njani
• Iiresiphi zokupheka iqanda lezagwityi
• 1. Izigwityi amaqanda amaqhekeza
• 2. Isaladi seqanda sezagwityi

Amaqanda ezigwityi anencasa efanayo kumaqanda enkuku, kodwa athe kratya kancinci kwaye atyebile kwizakhamzimba ezinjengeCalcium, iPhosphorus, iZinc kunye nentsimbi. Kwaye nangona zincinci kakhulu ngobukhulu, ngokubhekisele kwixabiso lekhalori kunye nesondlo, iqanda ngalinye lezagwityi lityebile kwaye ligxile ngakumbi, lisenza ukuba libe lelona lifanelekileyo lokutya okulula kubantwana esikolweni okanye kwisidlo sangokuhlwa nabahlobo, umzekelo.

Izibonelelo zokutya amaqanda ezigwityi zinokuchazwa ngolu hlobo lulandelayo:

• Uncedo ku thintelaianemia, ngokuba sisityebi ngentsimbi kunye nefolic acid;
• Iyanda ubunzima bemisipha, ngenxa yomxholo weprotheni;
• Igalelo kwi ukuyilwa iiseli ezibomvu zegazi usempilweni, kuba sisityebi ngevithamini B12;
• Igalelo kwi ukubona kakuhle ilungiselelwekhuthaza ukukhula kubantwana, ngenxa yevithamini A;
• Uncedo ku ukuphucula imemori nokufunda, kuba ityebile kwi-choline, isondlo esibalulekileyo kwinkqubo yeemvakalelo;
• Yomeleza amathambo namazinyo, yokuqulatha ivithamin D, ethanda ukufunxeka kwecalcium kunye nephosphorus.

Ukongeza, iqanda lezagwityi likwafaka isandla ekomelezeni amajoni omzimba, ukugcinwa kwempilo yentliziyo kunye nokuthintela ukuguga ngaphambi kwexesha, kuba ityebile ku-vitamin A no-D, zinc kunye ne-selenium.

Ulwazi ngesondlo

Kule theyibhile ilandelayo, unokubona uthelekiso phakathi kwamaqanda ezigwityi ama-5, ngaphezulu nangaphantsi okulinganayo kubunzima beqanda leenkukhu ezi-1:

Ungayibhaka njani iqanda lezagwityi

Ukupheka iqanda lezagwityi, beka nje isikhongozeli samanzi ukuze ubilise. Xa iqala ukubila, ungabeka amaqanda kula manzi, nganye nganye, ngobunono kwaye ugubungele isikhongozeli, uvumele ukupheka malunga nemizuzu emi-3 ukuya kwemi-5.

Uxobula njani

Ukucoca ngokulula iqanda lezagwityi, kufuneka lifakwe emanzini abandayo emva kokupheka, ukuvumela ukuba liphumle malunga nemizuzu emi-2. Emva koko, banokubekwa ebhodini kwaye, ngesandla esinye, bajikeleze ngokujikeleza okujikelezayo, ngobunono kunye noxinzelelo oluncinci, ukophula iqokobhe, emva koko ulisuse.

Enye indlela yokuxobuka kukubeka amaqanda kwisitya seglasi ngamanzi abandayo, ukugquma, ugungqise ngamandla emva koko ususe amaqanda ususe iqokobhe.

Iiresiphi zokupheka iqanda lezagwityi

Kuba incinci, iqanda lezagwityi linokusetyenziselwa ukwenza ukuzalwa okudala kunye nokuba sempilweni. Ezinye zeendlela zokuzilungiselela zezi:

1. Izigwityi amaqanda amaqhekeza

Izithako

• Amaqanda ezigwityi;
• Isalmon yokutshaya;
• Utamatisi we-Cherry;
• Izinti zomthi.

Imowudi yokulungiselela

Pheka kwaye uxobule amaqanda ezigwityi uze emva koko ubeke kwisitopstick somthi, uzitshintshise nezinye izithako.

2. Isaladi seqanda sezagwityi

Amaqanda ezigwityi ahamba kakuhle nangalo naluphi na uhlobo lwesaladi, kunye nemifuno eluhlaza okanye imifuno ephekiweyo. Isinongo sinokwenziwa ngeviniga encinci kunye nesiseko seyogathi yendalo enezityalo ezintle, umzekelo.

Nantsi indlela yokulungisa isaladi enencasa kwaye esempilweni.