Iindlela ezi-20 ezilula zokuNciphisa iNkunkuma yakho yokutya

Umxholo

• 1. Ivenkile efanelekileyo
• 2. Gcina ukutya ngokuchanekileyo
• 3. Funda Ukugcina
• 4. Musa ukuba ngogqibeleleyo
• 5. Gcina ifriji yakho ingafuneki
• 6. Gcina iNtsalela
• Yitya Ulusu
• Yitya i-Yolk
• 9. Yiba ngumgcini weMbewu
• 10. Yidibanise
• 11. Yenza iSitokhwe esenziwe ekhaya
• 12. Fumanisa aManzi akho
• 13. Gcina Ubungakanani Bakho Bokusebenzela Bukhangele
• 14. Yiba nobuhlobo nefriji yakho
• 15. Qonda imihla yokuphelelwa
• 16. Umgquba Ukuba Uyakwazi
• 17. Pakisha isidlo sakho sasemini
• 18. Musa ukuphosa amabala
• 19.Bonisa ubuGcisa ekhitshini
• 20. Zithambise
• Umgca osezantsi
• Ukulungiselela isidlo: Umxube wenkukhu kunye neVeggie kunye noMdlalo

Inkunkuma yokutya yingxaki enkulu kunokuba abantu abaninzi beqonda.

Ngapha koko, phantse isinye kwisithathu sayo yonke into eveliswa emhlabeni iyalahlwa okanye ichithwe ngenxa yezizathu ezahlukeneyo. Oko kulingana ne-1.3 yezigidi zeetoni minyaka le (1).

Akumangalisi ukuba amazwe ahambele phambili njenge-United States echitha ukutya okuninzi kunamazwe asakhasayo. Kwi-2010, umndilili waseMelika uvelise malunga neepawundi ezingama-219 (99 kg) zenkunkuma yokutya, ngokwe-Arhente yokuKhuselwa kokusiNgqongileyo yase-US (EPA) (2).

Ngelixa usenokungacingi ukuba inkunkuma yokutya iyakuchaphazela, cinga kwakhona.

Ukuphosa ukutya okutyayo akuthethi nje ukuchitha imali. Ukutya okulahliweyo kuthunyelwa kwiindawo zokulahla inkunkuma, apho zibola zize zivelise igesi yemethane, eyeyesibini igesi eqhelekileyo. Ngamanye amagama, ukulahla ukutya kwakho kunegalelo kutshintsho lwemozulu.

Kuchitha isixa esikhulu samanzi, nawo. NgokweZiko leMithombo yeHlabathi, ama-24% awo onke amanzi asetyenziselwa ezolimo alahleka ngenxa yenkunkuma yokutya minyaka le. Yiyo i-45 yeetriliyoni zeelitha (malunga ne-170 yezigidi zeelitha).

Nangona la manani angabonakala ngathi angaphaya kwamandla, unganceda ukunciphisa lo mkhuba uyingozi ngokulandela iingcebiso ezilula kweli nqaku. Yonke into encinci iyanceda.

1. Ivenkile efanelekileyo

Uninzi lwabantu luthanda ukuthenga ukutya okungaphezulu kunoko bakudingayo.

Nangona ukuthenga ngobuninzi kunokuba lula, uphando lubonakalisile ukuba le ndlela yokuthenga ikhokelela kunkunkuma eninzi yokutya (3).

Ukuthintela ukuthenga ukutya okungaphezulu kunoko ukufunayo, yenza uhambo oluya rhoqo kwivenkile yokutya yonke imihla embalwa kunokwenza uhambo lokuya kuthenga kube kanye ngeveki.

Yenza inqaku lokusebenzisa konke ukutya okuthengileyo ngohambo lokugqibela lokuya kwintengiso ngaphambi kokuthenga ukutya.

Ukongeza, zama ukwenza uluhlu lwezinto ekufuneka uzithengile kwaye unamathele kolo luhlu. Oku kuyakunceda ukunciphisa ukuthenga okungxamisekileyo kunye nokunciphisa inkunkuma yokutya ngokunjalo.

2. Gcina ukutya ngokuchanekileyo

Ukugcinwa ngokungalunganga kukhokelela kwinani elikhulu lenkunkuma yokutya.

Ngokwe-Natural Resource Defense Council, malunga nesibini kwisithathu senkunkuma yamakhaya e-United Kingdom kungenxa yokonakala kokutya (4).

Abantu abaninzi abaqinisekanga ukuba zingagcinwa njani iziqhamo kunye nemifuno, enokuthi ikhokelele ekuvuthweni ngaphambi kwexesha kwaye, ekugqibeleni, kwimveliso ebolileyo.

Umzekelo, iitapile, iitumato, igalikhi, iikomkomere kunye netswele akufuneki zifrijiwe. Ezi zinto kufuneka zigcinwe kubushushu begumbi.

Ukwahlula ukutya okuvelisa igesi ye-ethylene engaphezulu kwezo zingenye indlela elungileyo yokunciphisa ukonakala kokutya. I-Ethylene ikhuthaza ukuvuthwa ekutyeni kwaye inokukhokelela ekonakaleni.

Ukutya okuvelisa igesi ye-ethylene ngelixa kuvuthwa kubandakanya:

• Iibhanana
• Iiavokhado
• Utamatisi
• I-Cantaloupes
• Iipesika
• Amapere
• I-anyanisi eluhlaza

Gcina oku kutya kude nemveliso ye-ethylene-ethe-ethe njengeetapile, ii-apile, imifuno enamagqabi, amaqunube kunye nepelepele ukuthintela ukonakala kwangaphambi kwexesha.

3. Funda Ukugcina

Ngelixa ucinga ukuba ukuvumba kunye nokukhetha ziifashoni ezintsha, iindlela zokugcina ukutya ezinje ngezi zisetyenziselwe amawaka eminyaka.

Ukukhetha, uhlobo lwendlela yokulondolozwa usebenzisa i-brine okanye iviniga, inokuba isetyenziselwe ukubuyela umva njenge-2400 BC (5).

Ukuchola, ukomisa, ukunkonkxa, ukubila, ukumisa ingqele kunye nokunyanga zonke iindlela onokuzisebenzisa ukwenza ukutya kuhlale ixesha elide, ngaloo ndlela kunciphisa inkunkuma.

Ayizukuphela kwezi ndlela ziyanciphisa i-carbon footprint yakho, ziya kongela imali ngokunjalo. Ngaphezu, iindlela ezininzi zokulondoloza zilula kwaye kunokuba mnandi.

Umzekelo, ukunkonkxa ii-apile ezivuthiweyo kwaye uzijike zibe yiapilesauce, okanye ukukhetha iidroti ezintsha ezivela kwintengiso kuya kukubonelela ngesiphatho esimnandi nesingapheliyo esiya konwatyelwa nabantwana.

4. Musa ukuba ngogqibeleleyo

Ngaba uyazi ukuba ukugqogqa emgqomeni wama-apile de ufumane olona lujongeka ngokugqibeleleyo kunegalelo kwinkunkuma yokutya?

Nangona zifana nokungcamla kunye nesondlo, iziqhamo ezibizwa ngokuba "zibi" kunye nemifuno ziyadluliselwa kwimveliso ekholisa ngakumbi iliso.

Umfuno wabathengi weziqhamo kunye nemifuno engenasiphako ikhokelele kwimixokelelwane emikhulu yokuthenga ukuthenga kuphela imveliso egqibeleleyo enemifanekiso kubalimi. Oku kukhokelela kwiitoni zokutya okugqibeleleyo okuya kumoshakala.

Ngumbandela omkhulu kangako ukuba imixokelelwane yokutya efana neWalmart kunye nokutya okupheleleyo kuqalile ukubonelela ngeziqhamo "ezimbi" kunye nemifuno ngesaphulelo kumzamo wokunciphisa inkunkuma.

Yenza eyakho indima ngokukhetha imveliso engafezekanga kwivenkile, okanye okungcono, ngokuthe ngqo kumfama.

5. Gcina ifriji yakho ingafuneki

Mhlawumbi wakhe weva intetho ethi, "ngaphandle kwamehlo, ngaphandle kwengqondo." Oku kukhonkxa ngakumbi xa kufikwa ekutyeni.

Ngelixa ukuba nefriji egcweleyo kunokuba yinto elungileyo, ifriji egcwaliswe kakhulu inokuba mbi xa kusenziwa inkunkuma yokutya.

Nceda uphephe ukonakala kokutya ngokugcina ifriji yakho iququzelelwe ukuze ubone ngokucacileyo ukutya kwaye wazi xa kuthengiwe.

Indlela elungileyo yokugcina ifriji kukusebenzisa indlela yeFIFO, emele "ukuqala ngaphakathi, ukuphuma kuqala."

Umzekelo, xa uthenga ibhokisi entsha yamajikijolo, beka iphakheji entsha emva kwale indala. Oku kunceda ekuqinisekiseni ukuba ukutya okudala kuyasetyenziswa, kungachithwa.

6. Gcina iNtsalela

Izintsalela azikho nje ngeeholide.

Nangona abantu abaninzi begcina ukutya okugqithileyo kwizidlo ezikhulu, kuhlala kulityalwa efrijini, emva koko baphoswe xa kubi.

Ukugcina okuseleyo kwisitya seglasi esicacileyo, endaweni yesikhongozelo se-opaque, kunceda ekuqinisekiseni ukuba awukulibali ukutya.

Ukuba kunokwenzeka upheke kakhulu kwaye uhlala ushiye ukutya okuseleyo, khetha usuku oza kuzisebenzisa ngalo naziphi na izinto eziqokelelwe kwifriji. Yindlela elungileyo yokuphepha ukulahla ukutya.

Ngaphezu, konga ixesha kunye nemali.

Yitya Ulusu

Abantu bahlala besusa ulusu lweziqhamo, iiveggie kunye nenkukhu xa kulungiswa ukutya.

Oku kulihlazo, kuba izondlo ezininzi zibekwe kumaleko angaphandle emveliso nakwisikhumba senkukhu. Umzekelo, izikhumba zeapile ziqulathe isixa esikhulu sefayibha, iivithamini, iiminerali kunye nee-antioxidants.

Ngapha koko, abaphandi bafumanise iqela leemixube ezikhoyo kwii-apile peels ezibizwa ngokuba yi-triterpenoids. Basebenza njenge-antioxidants enamandla emzimbeni kwaye banokubanakho ukulwa umhlaza (, 7).

Isikhumba senkukhu sipakishwe zizakhamzimba ngokunjalo, kubandakanya ivithamini A, B iivithamini, iiprotein kunye namafutha asempilweni (8).

Ngaphezulu, isikhumba senkukhu ngumthombo omangalisayo we-selenium ye-antioxidant, enceda ukulwa nokudumba emzimbeni ().

Ezi zibonelelo aziphelelanga kwinkukhu yenkukhu kunye neapile. Uluhlu lwangaphandle lweetapile, iminqathe, iikomkomere, iimango, ii-kiwis kunye nee-eggplants nazo ziyatyiwa kwaye zinesondlo.

Ayisiyiyo kuphela ukutya ulusu okumnandi, iyonga kwaye inciphisa ukungcola kokutya.

Yitya i-Yolk

Nangona uninzi lwabantu lusuka kude kwindlela eyaziwayo yokutya ukutya okunamafutha asezantsi, uninzi lusaziphepha izikhupha zamaqanda, ukukhetha ii-omelets zeqanda-ezimhlophe kunye nabamhlophe beqanda endaweni yoko.

Ukuphepha izikhupha zamaqanda ubukhulu becala kubangelwa luloyiko lokuba bayonyusa amanqanaba e-cholesterol. Abantu abaninzi bacinga ukuba ukutya ukutya okuphezulu kwi-cholesterol, njengamaqanda, kunefuthe elikhulu kumanqanaba e-cholesterol.

Nangona kunjalo, uphononongo lubonakalisile ukuba kuninzi lwabantu, i-cholesterol yokutya inefuthe elincinci kumanqanaba e-cholesterol (, 11).

Isibindi sakho senza uninzi lwecholesterol oyifunayo kwaye umzimba wakho ulawula amanqanaba egazini. Xa usitya ukutya okune-cholesterol eninzi, isibindi sakho sibuyekeza ngokuvelisa kancinane.

Ngapha koko, ubungqina bubonisa ukuba uninzi lwabantu, nditsho nabo bane-cholesterol ephezulu, banokonwabela amaqanda onke ngaphandle komngcipheko ().

Ngaphezu koko, izikhupha zamaqanda zipakishwe zizakha-mzimba, kubandakanya iproteni, ivithamin A, isinyithi, i-selenium kunye neevithamini ze-B (13).

Ukuba awuyithandi nje incasa okanye ubunjani bamaqanda amaqanda, ungazongeza kwezinye iiresiphi zokufihla incasa. Unokusebenzisa izikhupha njenge-mask yokuthambisa iinwele.

9. Yiba ngumgcini weMbewu

Ukuphuma kwi-1.3 yezigidi zeeponti yamathanga aveliswa e-United States minyaka le, uninzi luye luphele ukulahlwa.

Ngelixa ukudumba amathanga kunokuba mnandi kusapho lonke, kukho iindlela zokunciphisa inkunkuma eza kunye nalo msebenzi.

Ngaphandle kokusebenzisa inyama emnandi yamathanga akho kwiindlela zokupheka kunye nokubhaka, indlela entle yokusika inkunkuma kukugcina imbewu. Ngapha koko, iimbewu zethanga zimnandi kwaye zipakishwe zizondlo.

Ziphezulu kakhulu kwimagnesium, isimbiwa esibalulekileyo kwintliziyo nakwigazi kwaye sinceda ukulawula uxinzelelo lwegazi kunye namanqanaba eswekile yegazi (14, 15).

Ukugcina imbewu yethanga, hlamba kwaye umise imbewu, emva koko uyiphose ngeoyile encinci kunye netyuwa kwaye uyigcobe ehovini.

Imbewu ye-Acorn kunye ne-butternut squash inokulungiswa ngendlela efanayo.

10. Yidibanise

Ukudibanisa i-smoothie egcwele izondlo kunokuba yindlela emnandi yokunciphisa inkunkuma yokutya.

Ngelixa iziqu, iziphelo kunye neepelisi zemveliso zisenokunganiki mdla kwifom yabo iphela, ukongeza kwi-smoothie yindlela yokufumana izibonelelo zabo ezininzi.

Iziqu zemifuno efana ne-kale kunye ne-chard zipakishwe ngefayibha kunye nezakha-mzimba, zisenza ukongeza okuhle kwii-smoothies. Imiphezulu yeebhit, i-strawberry kunye neekherothi nazo zenza ii-add-ins ezinkulu.

Ezinye izinto ebezinokulahlwa ngenye indlela zinokuphoswa kwimixube enesondlo, kubandakanya iziqhamo kunye nemifuno yemifuno, imifuno ebunileyo, iibhanana ezivuthiweyo kunye nezikhondo ze-broccoli.

11. Yenza iSitokhwe esenziwe ekhaya

Ukubetha isitokhwe esenziwe ekhaya yindlela elula yokusebenzisa ukutya okugqithileyo.

Songa iziqwenga zemifuno ezinje ngeencopho, iziqu, iipele kunye nayo nayiphi na into eshiyekileyo ngeoyile yeoyile okanye ibhotolo, emva koko yongeza amanzi kwaye uwavumele ukuba adibanise umhluzi wemifuno onuka kamnandi.

Imifuno ayisiyiyo kuphela imvuthuluka enokutshintshelwa kwisitokhwe sevumba elimnandi.

Endaweni yokuyeka inyama yenkukhu okanye amathambo enyama ashiyekileyo kwisidlo sangokuhlwa ayokumosha, zimilise ngemifuno, imifuno kunye namanzi ukwenza isitokhwe esenziwe ekhaya esiya kuhlazisa umhluzi othengwe evenkileni.

12. Fumanisa aManzi akho

Abantu abaninzi abaseli manzi ngokwaneleyo kuba bengayithandi incasa, okanye ukunqongophala kwayo.

Ngethamsanqa, ungenza amanzi angcamlle kwaye unciphise ukungcola kokutya ngaxeshanye.

Enye yeendlela ezilula zokwandisa ukungenisa kwakho amanzi kukwenza ukuba ubenencasa elungileyo. Sebenzisa iipelisi ezivela kwiziqhamo ze-citrus, ii-apula kunye neekomkomere ukongeza ukukhaba kwiglasi yakho yamanzi okanye kwiseltzer.

Imifuno ye-Wilted kunye ne-berry tops nayo yenza ukongezwa okuhle kakhulu kwibhotile yakho yamanzi.

Emva kokugqiba amanzi akho, phosa iziqhamo eziseleyo okanye imifuno kwi-smoothie yokunyusa inkunkuma.

13. Gcina Ubungakanani Bakho Bokusebenzela Bukhangele

Ukutya kakhulu yingxaki kubantu abaninzi.

Ukuqinisekisa ukuba ubukhulu bezabelo zakho zihlala ngaphakathi kuluhlu olusempilweni akuncedi nje ukugcina ubunzima bakho busezantsi, ikwanciphisa inkunkuma yokutya.

Ngelixa ungekhe ucinge kabini malunga nokukrwela ukutya okuseleyo kwisitya sakho kudoti, khumbula ukuba inkunkuma yokutya inefuthe elikhulu kwindalo esingqongileyo.

Ukukhumbula ngakumbi indlela olambile ngayo kunye nokuziqhelanisa nolawulo lwesahlulo ziindlela ezilungileyo zokunciphisa inkunkuma yokutya.

14. Yiba nobuhlobo nefriji yakho

Ukutya okubandayo yenye yeendlela ezilula zokukugcina, kwaye iintlobo zokutya ezithatha kakuhle ukubandayo azipheli.

Umzekelo, imifuno ethe yathamba ukuba ingasetyenziswa kwisaladi oyithandayo inokufakwa kwiingxowa ezikhuselekileyo kwisikhenkcezisi okanye kwizikhongozeli kwaye zisetyenziswe emva kwexesha kwii-smoothies kunye nezinye iiresiphi.

Ukugqitha kwemifuno kungadityaniswa neoyile yomnquma kunye negalikhi ecoliweyo, emva koko iqanduselwe kwiitreyini zetyhubhu yomkhenkce ngokudibanisa okunencasa nokunencasa kwiisosi kunye nezinye izitya.

Unokumisa ukutya okushiyekileyo kukutya, imveliso egqithileyo kwindawo yakho oyithandayo yasefama, kunye nokutya okuninzi njengeesuphu kunye ne-chilis. Yindlela elungileyo yokuqinisekisa ukuba uhlala usitya ukutya okunempilo, okuphekiweyo ekhaya.

15. Qonda imihla yokuphelelwa

"Ukuthengisa" kunye "nokuphelelwa lixesha" ngamagama amabini nje adidayo iinkampani ezisebenzisayo kwiilebheli zokutya ukwazisa abathengi xa imveliso inokuthi ihambe kakubi.

Ingxaki kukuba, urhulumente wase-US akayilawuli le migaqo (16).

Ngapha koko, umsebenzi uhlala ushiyelwa abavelisi bokutya ukumisela umhla abacinga ukuba imveliso inokwenzeka ukuba iwonakalise. Inyani yile, uninzi lokutya olusandula ukudlula kumhla wokuphelelwa kwalo kukhuselekile ukuba kungatyiwa.

"Kuthengiswa ngu" isetyenziselwa ukwazisa abathengisi xa imveliso kufuneka ithengiswe okanye isuswe ezishelfini. "Okugqwesileyo" ngumhla ocetyiswayo wokuba abathengi mabazisebenzise iimveliso zabo ngo.

Akukho namnye kula magama athetha ukuba imveliso ayikhuselekanga ukuyitya emva komhla onikiweyo.

Ngelixa uninzi lweeleyibhile zingenantsingiselo, "ukusetyenziswa ngu" yeyona ilungileyo yokulandela. Eli gama lithetha ukuba ukutya akunakuba kumgangatho osemgangathweni odlulileyo kumhla odwelisiweyo (17).

Intshukumo iyaqhubeka ukwenza inkqubo yokuphela kokuphela kokutya icace ngakumbi kubathengi. Okwangoku, sebenzisa esona sigwebo sakho xa usenza isigqibo sokuba ukutya okugqithileyo kumhla wokuphelelwa kukhuselekile ukuba kungatyiwa.

16. Umgquba Ukuba Uyakwazi

Ukwenza umgquba kokutya okuseleyo yindlela efanelekileyo yokuphinda usebenzise ukutya okushiyekileyo, ukuguqula inkunkuma yokutya ukuba ibe ngamandla kwizityalo.

Nangona ayinguye wonke umntu onegumbi lenkqubo yokufaka umgquba ngaphandle, kukho uluhlu olubanzi lweenkqubo zokwenza imanyolo yeetheyibhile ezenza lo mkhuba ube lula kwaye ufikeleleke kumntu wonke, kwanabo banendawo encinci.

Umhlanganisi ongaphandle unokusebenza kakuhle kumntu onegadi enkulu, ngelixa ikhompawundi yecompetop ilunge kakhulu kubahlali bedolophu abanezindlu okanye izitiya ezincinci zemifuno.

17. Pakisha isidlo sakho sasemini

Nangona ukuphuma nesidlo sasemini kunye nabantu osebenza nabo okanye ukuthatha ukutya kwindawo yokutyela oyithandayo kunokuba mnandi, kuyabiza kwaye kunokuba negalelo kukumosha ukutya.

Indlela eluncedo yokonga imali ngelixa unciphisa ikhabhoni yakho kukuzisa isidlo sasemini ukuze sisebenze nawe.

Ukuba uhlala uvelisa ukutya okuseleyo kwizidlo eziphekwe ekhaya, zipakishe isidlo sasemini esanelisayo nesisempilweni ngosuku lwakho lomsebenzi.

Ukuba ubotshelelwe ixesha kusasa, zama ukubandisa okushiyekileyo kwizikhongozeli ezinobungakanani. Ngale ndlela, uya kuba nesidlo sasemini sangaphambi kwexesha, esinentliziyo elungele ukuhamba ntsasa nganye.

18. Musa ukuphosa amabala

Ukuba awukwazi ukuqonda ukulungela usuku lwakho ngaphandle kwendebe eshushu yekofu, kunokwenzeka ukuba uvelise indawo ezininzi zekofu.

Into enomdla kukuba, oku kuhlala kuhoywa okushiyekileyo kunokusetyenziswa okuninzi.

Abo banobhontsi obuluhlaza banokuvuya xa besazi ukuba indawo yekofu yenza isichumiso esihle kwizityalo. Amabala aphezulu kwi-nitrogen, i-phosphorus kunye ne-potassium, ezizondlo ezinqwenelwa zizityalo.

Iindawo zekofu nazo zenza into engummangaliso yokugxotha iingcongconi.

Ngapha koko, uphando lubonakalisile ukuba ukufafaza indawo echithiweyo yekofu kwiindawo ezinengca kuthintela iingcongconi zabasetyhini ekubekeni amaqanda, ukunciphisa inani lezi zinambuzane zibuhlungu ().

19.Bonisa ubuGcisa ekhitshini

Enye yezinto ezintle ngokupheka ukutya kwakho kukuba unokwenza iiresiphi ngendlela othanda ngayo, ukongeza incasa kunye nezithako.

Ukubandakanya iindawo zokutya ezingasetyenziswanga rhoqo yindlela efanelekileyo yokuphinda uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uhlawule

Iziqu kunye neziqu zenza ukongeza okumnandi kwiisosi kunye nezitya ezibhakiweyo, ngelixa igalikhi kunye neetswele zinokuzisa incasa kwisitokhwe nakwiisosi.

Ukubetha i-pesto entsha eyenziwe ngeentlobo ze-broccoli, iitamatisi ezithambileyo, isipinashi esomileyo okanye i-cilantro kunokuba i-basil yendabuko yindlela yokufaka i-twist ekhethiweyo kwiitya ezizithandayo.

20. Zithambise

Ukuba ufuna ukugcina imali ngelixa uthintela imichiza enokuba yingozi efumanekayo kwezinye iimveliso zolusu, zama ukulungisa isikhafu okanye imaski ekhaya.

Iiavokhado zipakishwe ngamafutha asempilweni, ii-antioxidants kunye nevithamin E, ezenza ukuba zibe sisongezo esifanelekileyo kwimaski yobuso bendalo ().

Hlanganisa i-avokhado esele ivuthwe kunye nentwana yobusi ngokudibanisa okunethezeka kunokusetyenziswa ebusweni okanye ezinweleni.

Ukuxuba ikofu esetyenzisiweyo kunye neswekile kunye neoyile ye-olive kwenza ukuba ukhuthaze umzimba. Unokufaka neengxowa zeti ezipholileyo okanye iisilayi zekhukhamba ezigqithileyo emehlweni akho ukunciphisa ukukhukhumala.

Umgca osezantsi

Kukho iindlela ezingapheliyo onokunciphisa ngazo, uphinde uzisebenzise kwaye uphinde usebenzise inkunkuma yakho yokutya.

Iingcebiso eziluncedo kweli nqaku azizukukunceda uchithe ukutya okuncinci, zinokukongela imali kunye nexesha.

Ngokucinga ngakumbi malunga nokutya okuchithelwa yindlu yakho yonke imihla, unganceda ukudala utshintsho olulungileyo ukugcina ezinye zezona zixhobo zibaluleke kakhulu emhlabeni.

Nokuba utshintsho lincinci kwindlela othenga ngayo, upheka kwaye utya ngayo iya kunceda ukunciphisa ifuthe lakho kwindalo esingqongileyo. Akunyanzelekanga ukuba kube nzima.

Ngomzamo omncinci, unganqumla inkunkuma yakho yokutya kakhulu, wonge imali kunye nexesha, kwaye uncede ukuthatha uxinzelelo kuMama Wendalo.

Ukulungiselela isidlo: Umxube wenkukhu kunye neVeggie kunye noMdlalo