Kukho izizathu ezininzi zokuba uzimisele ukufunda ukwenza ukutya kwenja yasekhaya. Isenokuba kungenxa yokuba isilwanyana sakho sasekhaya asikunyamezeli ukutya, kuba sifuna ukutya okwaneleyo kwesigulo saso, kuba siyagula okanye kuba nje ufuna ukusinika ukutya kwendalo. Zonke zikholeleka kwaye ewe, unokufunda ukwenza ukutya kwendalo (kwaye okwaneleyo) kugxile ekugqumeni izondlo ezifunekayo.
Kodwa, indlela yokwenza ukutya kwenja Yintoni ofanele uyithathele ingqalelo? Ngaba kukho iindlela zokupheka kwi-Intanethi ezikunceda ukuba ulungiselele ukutya kwakho? Namhlanje sithetha ngendlela yokondla inja yakho enokuyinceda ukuba ihlangabezane nazo zonke iimfuno zayo.
Yintoni omele uyigcine engqondweni malunga nokutya kwenja yendalo
Into yokuqala omele uyazi malunga nokutya kwenja ekhaya, oko kukuthi, eyenziwe nguwe, kukuba akulula njengoko unokucinga. Kwaye, kwangaxeshanye, akukho nzima kangako. Isitshixo singaphakathi phanda ngento ekufuneka uyithathele ingqalelo ekutyeni kwakho, oko kukuthi, indlela yokulawula konke ukutya ukuze isilwanyana sakho singasweli nto ekutyeni kwayo.
Ke ngoko, okokuqala, kuya kufuneka wazi ukuba kukutya okunesondlo kunye nokulungelelana komntu omdala kunye nenja esebenzayo kufuneka kubekho:
- 50% protein.
- 10% amafutha.
- 30% carbs.
- I-20% yeziqhamo kunye nemifuno.
- Izongezelelo (zinokuzikhethela, kodwa i-vet ingabancoma, nokuba bancedise ukutya kwabo, ukubanceda kwimeko yabo yempilo, ukugula, njl.). Ezi zinokuba yioyile yesibindi, iivithamini, iOmega-3…
Olu hlobo lokutyisa akufuneki lube lodwa kwizinja ezikhulileyo; kananjalo iinjana zingayithatha. Ngoku, kufuneka unikeze ukutya okwaneleyo, ngakumbi njengoko sithetha ngesilwanyana esikhulayo. Ithetha ntoni le nto? Ewe, kusenokwenzeka ukuba kufuneka utshintshe ubungakanani bokutya kwakho kancinci.
Indlela yokwenza ukutya kwenja: izitshixo
Ngaphambi kokukunika into esebenzayo ngakumbi, efana neendlela zokupheka okanye izitya onokuthi ubenzele zona ekhaya, kwaye oko kuya kubabonelela ngazo zonke ezo zondlo ukuze bakhe ukutya okunempilo nokulungeleleneyo kuphuhliso lwabo (kunye nesondlo), kufuneka uyazi ukuba ixesha le funda ukwenza ukutya kwenja kukho umahluko phakathi kwezinja ezikhulileyo, iinjana kunye nezinja ezindala. Ke ngoko, sifuna ukuthetha nawe apha ngezantsi malunga nezitshixo ekufuneka uzithathele ingqalelo.
Indlela yokwenza ukutya kwenjana
Ukuba unenja eneenyanga ezimbalwa ubudala, uya kubona ukuba isoloko ilambe kakhulu, ibaleka kakhulu, ayiyeki. Bafana nabantwana, kwaye ngenxa yoko bafuna a ukutya okugubungela zonke iimfuno zakho, kwaye zininzi. Kodwa, ngaphezu kwako konke, bancede bakhule besempilweni kwaye bomelele.
Ngoko ke, ukutya kwenja omele ukubonelela kufuneka kube yi-2-3% yobunzima bomzimba wayo ngosuku. Ngamanye amazwi, kufuneka ukwazi ukuba ulinganisa ntoni imihla ngemihla ukumnika isixa esifanelekileyo kunye esaneleyo sokutya kwakhe (i-3% idla ngokugcinwa ixesha "lokukhawuleza").
Nangona kuthethiweyo, akulungile ukuzalisa iintsana nge-calcium, ngoko ke, akufanele udlulele ngaphezulu, kuba ekuphela kwento oya kuyifumana kukuphumelela iingxaki zolu gqithiso.
Indlela yokwenza ukutya kwenja ephezulu
Kwimeko yezinja eziphezulu, oko kukuthi, ezo zinja ezingaphezu kweminyaka eyi-8 ubudala, kufuneka zithathelwe ingqalelo ukuba iimfuno zabo ziyatshintsha. Ayiseyiyo injana, ingeyiyo nenja ekhulileyo, kwaye yiyo loo nto ukutya kwayo kufuneka kuguqulelwe kwi-a iziqhamo ezininzi, imifuno kunye nemicu, ngakumbi le yokugqibela ukuphepha ukuqhina.
Ngenxa yokuba ukhula, inkqubo yakho "yokukhusela", oko kukuthi, i-immune system, ayisekho ukukhusela njengoko kwakunjalo ngaphambili, ngoko ukwandisa i-vitamin E, i-beta-carotene, kunye nezinye iivithamini zinokufaneleka kakuhle.
Enye ingxaki echaphazela ezi zinja yi-arthritis, okanye iingxaki zezintso, kwaye kwezi zinto, ukungena kwe-glucosamine kunye ne-chondroitin (zikwi-cartilage yezilwanyana) kunokunceda ukunciphisa imiphumo.
Kule minyaka, kufuneka udle njengenjana, oko kukuthi, i-2% yobunzima bomzimba wakho ophakathi, ukunciphisa amanqatha ekutyeni kuba oku kutya akusayi kuwenza umsebenzi omninzi ngosuku (akusebenzi ngakumbi).
Izibonelelo zokutya inja yendalo
Akungabazeki ukuba, ukuba sikwenza isigqibo phakathi kokutya okucutshungulwayo kunye nendalo, kungakhathaliseki ukuba uyayithanda kangakanani le nkqubo, uya kukwazi ukuba indalo inempilo. Ewe, kwenzeka into efanayo nakwimeko yokutya kwezinja.
Ngapha koko, zikho ezininzi iingenelo zoku:
- Ukhetha izithako kwaye uyazi ukuba zisemgangathweni.
- Uyaqinisekisa ukuba iya kuba nazo zonke izondlo eziyimfuneko kwaye uya kwenza isidlo esilungeleleneyo phakathi kwayo yonke into efunekayo ukuze uzondle.
- Kwizinja, isidlo esinjalo sinomdla ngakumbi, kwaye zanelisekile kakhulu.
- Igaywa ngakumbi kuba ziimveliso ozikhethela inja yakho kwaye nangenxa yokuba umenzela isidlo esilungelelanisiweyo kunye nesakho.
- Unceda inja yakho ngesigulo okanye isifo enaso, ekubeni ubonelela ngayo oko ikufunayo, ngaphandle kwedayi, izithinteli okanye ngaphandle kokwazi ngokwenene ukuba into oyinikayo isemgangathweni. Xa uyilungiselela uyazi.
Ewe, ewe, kodwa ukwenza njani?
Ukuba sele sikuqinisekisile kwaye ufuna ukuzama ukunika inja yakho isidlo sasekhaya, unethamsanqa, kuba unokufumana inani elikhulu lokupheka kwenja kwi-Intanethi. Kanjalo, ezi azidiki kakhulu; Kuya kuthatha umyinge wemizuzu eyi-15 ukuzenza, ekhawuleza kakhulu. Into omele uyigcine engqondweni kukuphepha ukufaka iswekile, ityuwa kunye nezinye izinongo. Izinja azifuni, kwaye konke oko kuyonakalisa impilo yabo, ngoko ke ziyeke.
Kufuneka kwakhona ulawule ukutya oza kukusebenzisa, kuba kukho ezinye ezingakhuthazwayo kwizinja, okanye ziyityhefu. Ngoko ke, xa ulungiselela nasiphi na isidlo, qiniseka ukuba into oza kuyisebenzisa ingaba (umzekelo, i-anyanisi, i-tshokoleta ... inja akufanele idle ngenxa yokuba imbi kuye).
Ekugqibeleni, sikucebisa ukuba jonga ugqirha wezilwanyana. Isizathu kukuba unokukunceda ukuba wazi ukuba zeziphi iimfuno zenja yakho kwaye, kunye naye, unokulungiselela ukutya okufanelekileyo kunye nemenyu ukwenzela ukuba igcinwe kakuhle. Ewe kunjalo, kufuneka ube neeresiphi ezininzi kuba kuya kufuneka utshintshe imenyu yakho rhoqo ngeveki okanye rhoqo x iintsuku ukuze ungasoloko udinwa ngokufanayo. Kwaye ukuze inezondlo zokutya ezahlukeneyo.