Ukutya kwezinja zethu kudlala indima ebalulekileyo kwimpilo yazo jikelele. Phakathi kweentlobo ngeentlobo zeenketho ezikhoyo, i ukutya inja yendalo ifumene ukuthandwa phakathi kwabanini bezilwanyana ezifuywayo abafuna ukunika ukutya okusempilweni, okunesondlo ngakumbi kubahlobo babo abanoboya. Ngokukhetha ukutya okungokwemvelo, izibonelelo ezininzi zinokubonwa, njengempilo engcono yokwetyisa, idyasi ecwebezelayo kunye namandla amakhulu.
Yintoni ukutya kwenja yendalo?
Ukutya kwenja yendalo kubhekiselele kwezo zidlo zenziwe ngokutsha, izithako ezingalungiswanga, ngokuchasene nokutya okurhweba okuhlala kuqulethe izigcini, izongezo, kunye nemveliso yezilwanyana. Xa sikhetha ukutya okungokwemvelo, sifuna ukuxelisa kangangoko sinakho ukutya ezinokuthi izinja zibe nazo kwindalo.
Ilungu eliphambili le ukutya inja yendalo yiyo ukungabikho kwezithako ezenziweyo. Oku kubandakanya ukuphepha imibala eyenziweyo, incasa, kunye nezithinteli, ezinokuthi zinciphise izehlo zokwaliwa kokutya kunye nokuziva ezinjeni.
Izibonelelo zokutya inja yendalo
Izibonelelo zokutya okungokwemvelo kwizinja zininzi kwaye zihamba ngaphaya kwesondlo esilula. Ngezantsi zezinye zezona zibonelelo ziqaphelekayo:
1. Ukuphucula impilo yokwetyisa: Ukutya kwendalo ngokuqhelekileyo kulula ukuba izinja zikwetyise, nto leyo enokunciphisa iingxaki ezinjengorhudo, ukuqunjelwa, kunye negesi.
2. Idyasi ekhanyayo kunye nolusu olunempilo: Ukutya kwendalo okutyebileyo kwii-acids eziyimfuneko ezinamafutha, njenge-omega-3 kunye ne-omega-6, igalelo kwidyasi ekhanyayo kunye nolusu olunempilo.
3. Ukwanda kwamandla: Ngokuphelisa izithako ezenziweyo kunye neemveliso, izinja zihlala zifumana ukwanda kwinqanaba lamandla kunye nokuphucula amandla azo onke.
Amacandelo abalulekileyo okutya kwendalo kwizinja
Ukuqinisekisa ukuba inja yakho ifumana zonke izondlo ezifunekayo, kubalulekile ukuba ukutya kwendalo kuphelele kwaye kulinganiswe. Amalungu abalulekileyo okutya kwenja yendalo aquka:
- Iiprotheyini ezisemgangathweni ophezulu: Njengoko ifumaneka kwinyama ebhityileyo, inkukhu, intlanzi namaqanda.
- IiCarbohydrate ezintsonkothileyo: Ukusuka kwirayisi emdaka, iitapile kunye neminye imifuno ephantsi kwe-glycemic.
- Amafutha asempilweni: Zinika amandla kwaye zinceda ukufunxa iivithamini. Imizekelo ibandakanya ioli yeentlanzi kunye neoli yeoli.
- Ifayibha: Ukuxhasa impilo yokwetyisa. Oku kunokuvela kwimifuno efana nethanga kunye neminqathe.
- Iivithamini kunye neeminerals: Ibalulekile ekusebenzeni kweselula kunye nempilo jikelele. Zinokufumaneka kwiintlobo ngeentlobo zeziqhamo kunye nemifuno.
Iiresiphi zokutya kwenja yendalo
Ukwenzela inja yakho ukutya kwendalo ekhaya kunokuba ngumsebenzi ovuzayo kwaye kulula kakhulu kunokuba kubonakala. Apha sikushiyela iindlela zokupheka:
Inkukhu kunye nemifuno Recipe:
– 200 grams yebele yenkukhu engenamathambo
– 1 ikomityi iminqathe ezinqunqiweyo
– 1 ikomityi yesipinatshi
– 1 ikomityi yerayisi emdaka ephekiweyo
Iresiphi yeSalmon kunye nePotato eSwiti:
- 200 grams zesalmon
– 1 ikomityi yeebhatata
– 1/2 indebe broccoli
– 1 icephe yeoli yentlanzi
Ukuqwalaselwa xa utshintshela kwisondlo sendalo
Phambi kokwenza naluphi na utshintsho olukhulu ekutyeni kwenja yakho, kuyacetyiswa ukuba udibane nogqirha wezilwanyana ukuqinisekisa ukuba ukutya okutsha kuya kuhlangabezana nazo zonke iimfuno zakhe zesondlo. Ngaphaya koko, inguqulelo kwi-a ukutya kwendalo Kufuneka kwenziwe ngokuthe ngcembe ukuphepha iingxaki zokwetyisa. Qala ngokuxuba inani elincinci lokutya kwendalo kunye nokutya kwakho kwangoku kwaye unyuse umlinganiselo kancinane kwiveki okanye ezimbini.
Olunye uqwalaselo olubalulekileyo ezahlukeneyo ekutyeni. Imenyu eyohlukeneyo ayenzi nje kuphela ukutya okunomdla ngakumbi kwisilwanyana sakho, kodwa iqinisekisa ukuba ufumana uluhlu olupheleleyo lwezondlo.
Indlela yokugcina ukutya kwenja yendalo
Ukutsha kubalulekile xa kuziwa ekutyeni kwendalo inja. Nazi ezinye iingcebiso zokugcina oku kutya ngokufanelekileyo:
- Ifriji kunye neqhwa: Lungiselela ukutya kwiibhetshi ezinkulu kwaye uzigcine kwiinxalenye zemihla ngemihla efrijini okanye efrijini.
- Ukupakishwa kweHermetic: Sebenzisa izikhongozeli ezingangeni moya ukugcina ubutsha kwaye unqande ukosuleleka.
- Imihla yokulungiselela: Bhala izikhongozeli ezinomhla wokulungiselela ukuqinisekisa ukuba ukutya kusetyenziswa ngexesha elikhuselekileyo.
Khumbula ukuba ukutya kwendalo akunazithinteli, ngoko ke kudla ngokubanobomi obufutshane beshelufu xa kuthelekiswa nokutya kwentengiso.
Ukukhetha ukutya okungokwemvelo kwinja yakho akunakuphucula impilo yayo yonke kuphela, kodwa komeleza ubudlelwane phakathi kwakho nesilwanyana sakho sasekhaya, njengoko ukhathalela ngqo impilo-ntle yaso.