Itheyibhile yokutya
Umxholo
- Iqela loku-1 - Ukutya okukhutshiweyo
- Iqela 2 - Imifuno
- Iqela 3 - Inyama kunye namaqanda
- Iqela 4 - Ubisi, itshizi kunye namafutha
- Iqela 5 - Ukutya
- Iqela 6 - Iziqhamo
- Izinto eziluncedo nezingalunganga
Itheyibhile yokutya kweNqaku izisa inqaku lokutya ngakunye, ekufuneka kongezwe imini yonke de kufikelelwe kwinani elipheleleyo lamanqaku avunyelwe kwisidlo sokunciphisa umzimba. Ukwenza ukubala kubalulekile ukubala ukuba ungatya kangakanani kwisidlo ngasinye, njengoko kungavumelekanga ukugqitha amanqaku apheleleyo osuku.
Ke, kubalulekile ukuba netafile yamanqaku okutya ukuze ubonisane ngalo lonke ixesha usitya okanye ucwangcise imenyu yosuku, ukudibanisa ukutya ukuze amanqaku avumele ukutya okusemgangathweni kwaye kuncede ekwehliseni ubunzima. Jonga indlela yokubala amanqaku apheleleyo avunyelweyo ngosuku.
Iqela loku-1 - Ukutya okukhutshiweyo
Eli qela lenziwe kukutya okungenazo iikhalori, ngenxa yoko azibali manqaku ekutyeni kwaye zinokutyiwa ngokuthanda imini yonke. Ngaphakathi kweli qela kukho:
- Imifuno: chard, watercress, celery, lettuce, kelp, almond, caruru, chicory, kale, Brussels sprouts, fennel, endive, spinach, beet leaf, jiló, gherkin, turnip, cucumber, pepper, radish, cabbage, arugula, celery, taioba kunye neetumato;
- Izinongo: ityuwa, ilamuni, igalikhi, iviniga, ivumba eliluhlaza, ipepile, iqabunga le-bay, i-mint, isinamon, ikumin, i-nutmeg, i-curry, i-tarragon, i-rosemary, i-ginger kunye ne-horseradish;
- Iziselo ezisezantsi zekhalori: ikofu, iti kunye nejusi yelamuni ngaphandle kweswekile okanye iswiti ngeeswiti, iisoda zokutya kunye namanzi;
- Intsini engenaswekile kunye neelekese.
Imifuno ekweli qela ingasetyenziselwa ukwandisa umthamo wokutya kunye nokuzisa ukwanela ngakumbi, njengoko zityebile kwifayibha.
Iqela 2 - Imifuno
Zonke iipunipoyi ezi-2 zigcwele imifuno kweli qela zibala amanqaku ali-10 ekudleni, kwaye zezi: ithanga, i-zucchini, i-artichoke, i-asparagus, isitshalo seqanda, i-beet, i-broccoli, i-bamboo shoot, amahlumela eembotyi, amatswele, iichives, iminqathe, i-chayote, ikhowa, ukholifulawa, ipea entsha, intliziyo yesundu, okra kunye neembotyi eziluhlaza.
Iqela 3 - Inyama kunye namaqanda
Ukuhanjiswa kwenyama nganye kufanelekile ngamanqaku angama-25, kubalulekile ukuba unike ingqalelo kubungakanani bohlobo ngalunye lwenyama:
| Ukutya | Inxalenye | Amanqaku |
| Iqanda | 1 PHANTSI | 25 |
| Iqanda lezagwityi | 4 PHANTSI | 25 |
| Iibhola zenyama | Umndilili we-1 we-UND | 25 |
| Ityhuna enkonkxiweyo | 1 ikhola yesuphu | 25 |
| Inyama yenkomo engumgubo | 2 ikhola yesuphu | 25 |
| inyama eyomileyo | 1 ikhola yesuphu | 25 |
| Umlenze wenkukhu ongenasikhumba | 1 PHANTSI | 25 |
| Rump okanye Filet Mignon | 100 g | 40 |
| Inyama yenkomo | 100 g | 70 |
| Ipisi senyaman yehagu | 100 g | 78 |
Iqela 4 - Ubisi, itshizi kunye namafutha
Eli qela libandakanya ubisi, itshizi, iyogathi, ibhotolo, iioyile kunye neoyile, kwaye amanqaku abo ayahluka njengoko kubonisiwe kule theyibhile ilandelayo:
| Ukutya | Inxalenye | Amanqaku |
| Ubisi lonke | I-200 ml okanye i-1.5 col yesuphu | 42 |
| Ubisi olunamanzi | 200 ml | 21 |
| Iyonke iyogathi | 200 ml | 42 |
| Ibhotolo | Ikholoni enye yeti engekho nzulu | 15 |
| Ioyile okanye ioyile yomnquma | Ikholoni enye yeti engekho nzulu | 15 |
| Ukhilimu wobisi | 1.5 ikhofi | 15 |
| Ricotta | 1 isilayi esikhulu | 25 |
| Isonka samasi | 1 isilayi esiphakathi | 25 |
| I-Mozzarella ushizi | 1 isilayi esibhityileyo | 25 |
| Icwambu lesonka samasi | I-2 col yedessert | 25 |
| IParmesan | 1 ikholoni yesuphu engekho nzulu | 25 |
Iqela 5 - Ukutya
Eli qela libandakanya ukutya okufana nerayisi, ipasta, iimbotyi, ioats, isonka kunye netapioca.
| Ukutya | Inxalenye | Amanqaku |
| Irayisi ephekiweyo | 2 ikhola yesuphu | 20 |
| I-oats esongiweyo | 1 ikhola yesuphu | 20 |
| Iitapile zesiNgesi | Umndilili we-1 we-UND | 20 |
| Izambane eliswiti | Umndilili we-1 we-UND | 20 |
| Cracker cream cracker | 3 UND | 20 |
| umzala | 1 isilayi esiphakathi | 20 |
| Umgubo | 2 ikhola yesuphu | 20 |
| Imvuthuluka | 1 ikhola yesuphu | 20 |
| Iimbotyi, ii-ertyisi, neelentile | 4 ikhola yesuphu | 20 |
| Ioodles eziphekiweyo | 1 indebe yeti | 20 |
| Isonka sesonka | 1 isilayi | 20 |
| Isonka saseFransi | 1 PHANTSI | 40 |
| UTapioca | 2 ikholoni yesuphu engekho nzulu | 20 |
Iqela 6 - Iziqhamo
Le theyibhile ilandelayo ibonisa inani lamanqaku kwindawo nganye yokutya:
| Ukutya | Inxalenye | Ingongoma |
| Ipanapula | 1 isilayi esincinci | 11 |
| Ipruni | 2 PHANTSI | 11 |
| Ibhanana yesilivere | Umndilili we-1 we-UND | 11 |
| Igwava | 1 encinci ye-UND | 11 |
| orenji | 1 encinci ye-UND | 11 |
| ikiwi | 1 encinci ye-UND | 11 |
| apile | 1 encinci ye-UND | 11 |
| Ipapaya | 1 isilayi esincinci | 11 |
| imango | 1 encinci ye-UND | 11 |
| itangerine | 1 PHANTSI | 11 |
| Umdiliya | 12 NGAPHANTSI | 11 |
Izinto eziluncedo nezingalunganga
Oku kutya kunelungelo lokuvumela ukusetyenziswa kwalo naluphi na uhlobo lokutya, kubandakanya iilekese kunye nesoda, kodwa okoko nje umda wamanqaku uhlala uhlonitshwa. Oku kunceda ukuhlala uzinzile ekutyeni ixesha elide, njengoko ukwazi ukutya ukutya okunekhalori kunye nokunencasa kuzisa imvakalelo yokuba ayilulo lonke uyolo oluziswa kukutya oluya kulahleka.
Nangona kunjalo, ukungalunganga kwayo kukuba kugxilwe ekutyeni kuphela kwiikhalori zizonke, ingeyiyo indlela apho umntu afunda ukuba nokutya okunesondlo, ethanda ukusetyenziswa kokutya okusempilweni kunye nokulinganisa izakhamzimba yonke imihla.
Sicebisa Ukuba Ufunde
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