-Delile
- Ingabe izinja zingakudla ukudla kwabantu?
- Izinzuzo:
- Okubi:
- Ukupheka Okuzenzele Amantombazane
- 1. Ubhatata onenhliziyo
- 2. Ilayisi enesalmon
- 3. Inyama esosweni
- 4. Inkukhu Risotto
- 5. Iphayi lenyama
- Ukudla komdlwane ngokweminyaka
Ukondla inja yethu ukudla okwenziwe ekhaya kungaba yindlela enhle uma sifuna ukukhetha ikhwalithi yemikhiqizo, ukuqinisekisa imvelaphi yayo noma ukunquma inqubo yabo yokupheka, isibonelo. Kodwa-ke, ukondla umdlwane noma inja endala ngeke kube ngumsebenzi olula futhi kubalulekile ukuthi usazise kahle ukugwema ukushoda kokudla okunempilo. Kuzoba kubalulekile ukuthi ube kwelulekwa ngudokotela wezilwane, ezophakamisa indlela yokudla ngokuya ngohlobo lwenja, isigaba noma izidingo.
Kule ndatshana ye-ExpertoAnimal, sinikeza umhlahlandlela omncane wokufundisa ukuze wazi ukuthi yini okufanele uyikhumbule lapho ulungiselela izindlela zakho ezenziwe ngesandla. Thola ngezansi Izindlela zokupheka eziyi-5 ezenziwe imidlwane.
Ingabe izinja zingakudla ukudla kwabantu?
Njengokudla kokuhweba, izindlela zokupheka ezenziwe ekhaya zinakho izinzuzo nezinkinga okumele ihlolwe ngumnikazi ngaphambi kokufaka inja yakho kulolu hlobo lokudla:
Izinzuzo:
- Singalungisa ukudla okuvela emikhiqizweni yemvelo kanye nemvelo.
- Siyakwazi ukukhetha ukudla okugaya kakhulu inja yethu.
- Sinenketho yokunikela ngokudla okunothile nokuhlukahlukene.
- Sithuthukisa amasosha omzimba wenja.
- Ngokuvamile kuyathandeka futhi kwamukelekile kunokudla okuthengiswayo.
- Siyakugwema ukusebenzisa izithasiselo nezinto zokubulala.
- Izindleko ziphansi kakhulu ngezinhlobo ezincane, ezincane neziphakathi.
Okubi:
- Sidinga ukuchitha isikhathi silungiselela izindlela zokupheka.
- Izithako ziyadingeka ukuqinisekisa inja efanele yokudla.
- Uma kungagadiwe udokotela wezilwane, singadala ukushoda kokudla okunempilo.
- Ukufaneleka kwayo akunakuhlolwa.
- Izindleko ziphezulu kakhulu ezinhlotsheni ezinkulu nezinkulu.
Njengabafundisi, kufanele value Kususelwa ebuhleni nasezinkingeni, uma kufanelekile ukondla umdlwane ekudleni okwenziwe ekhaya noma uma kufanelekile ukubheja ukudla okulungiselelwe okuphelele ngokudla. Kuzoncika futhi esikhathini sethu namandla ethu, kanye nezinsizakusebenza zethu zezomnotho.
Ukupheka Okuzenzele Amantombazane
1. Ubhatata onenhliziyo
Le recipe imvamisa ithandwa kakhulu yimidlwane. Inothe ngamavithamini A, B no-C, kanye ne-potassium namaminerali. Ngalokhu, sidinga izithako ezilandelayo:
- I-150 gram yenkomo noma yemvu
- Amagremu ayi-100 amazambane amhlophe
- 1/2 indebe yama-oats
- 1/2 zucchini
- 2 izaqathe
- Ideshi lesafron neRosemary
- ubhekilanga noma uwoyela wommbila
Ukulungiswa kwesitsha samazambane ngenhliziyo:
- Sika bese uhluba izithako kumadayisi amancane kakhulu, afanele usayizi wenja yakho.
- Bilisa amazambane, i-zucchini kanye nezaqathe.
- Pheka kancane inyama ku-grill noma kuhhavini, usebenzisa uwoyela wemifino. Futhi engeza izinongo ukunambitha inhliziyo.
- Linda kuze kube yilapho amazambane nemifino kuphekwe ngokuphelele.
- Hlanganisa zonke izithako, kufaka phakathi i-oats, bese uchoboza amazambane ngemfoloko.
- Vumela ukupholisa futhi ulungiselele ukukhonza.
2. Ilayisi enesalmon
Isitsha selayisi salmon sicebe kakhulu emafutheni anempilo naku-omega 6, ebalulekile enja yethu. Izophinde inikeze ama-hydrate adingekayo. Ngalokhu uzodinga:
- 30 amagremu erayisi ansundu
- Amagremu ayi-150 salmon (kepha futhi ungasebenzisa ama-sardine)
- 1 femu yenkomo eluhlaza
- Amagremu angama-20 kakholifulawa
- 1 ingcosana yeparsley
- Amafutha we-sunflower
Ukulungiswa kwelayisi nge-salmon:
- Hlanza irayisi bese ulibilisa ngamanzi amaningi.
- Sika i-salmon ibe ngamacube amancane bese usika ukholifulawa.
- Saute noma sosa i-salmon nemifino, ufafaze iparsley ngaphezulu.
- Sika amathambo aluhlaza kusika chopper, khumbula, akufanele aphekwe njengoba ekwazi ukucheka uma edliwa.
- Lapho nje irayisi seliphekwe ngokuphelele futhi isalmon nemifino kuphekwe kancane, hlanganisa i-femur yenkomo eluhlaza nelayisi bese ulungiselela ukuyiphaka.
- Faka umfudlana wamafutha yemifino, hlanganisa bese uphola.
3. Inyama esosweni
Le recipe iyona kuphela yeziphakamiso zethu engenakho okusanhlamvu ngokuphelele. Kuvame ukwamukelwa kakhulu futhi kuzojabulisa kakhulu inja yethu. Ukwenza inyama kusoso uzodinga:
- 200 amagremu enyama yesitshulu, okungcono inyama
- 3 utamatisi
- 2 izaqathe
- Amagremu angama-20 e-chard yaseSwitzerland
- Amalunga ama-veal ama-2 aluhlaza
- Amafutha omnqumo e-virgin angeziwe
- I-Thyme
Ukulungiswa kwenyama esosizeni:
- Sika izaqathe ne-chard, bese ugoba utamatisi.
- Epanini, engeza imifino eqoshiwe bese ushaya imizuzu embalwa.
- Faka inyama eqoshiwe bese ulinda ize iphekwe
4. Inkukhu Risotto
Le recipe icebile kakhulu kuma-protein, amafutha, ama-carbohydrate kanye ne-calcium, futhi yamukelwa imidlwane ngoba imnandi kakhulu. Nakhu okudingayo:
- 150 amagremu enkukhu noma inyama ye-turkey
- 30 amagremu erayisi amhlophe
- Amaqanda ama-2
- ½ iyogathi
- 20 amagremu we-asparagus
- Amafutha ommbila wemifino
Ukulungiselela i-risotto yenkukhu:
- Bilisa amaqanda amabili epanini bese ususa lapho kuphekwe ngokuphelele.
- Gaya amaqanda nge-grater ushizi.
- Gweba amagobolondo amaqanda.
- Qoba inkukhu ibe ama-cubes amancane.
- Bilisa enye imbiza yamanzi ize ibile.
- Saute isilimo esinengono emnandi edliwayo epanini bese ufaka irayisi namanzi abilayo.
- Susa i-asparagus nelayisi njalo ukuze ungazivimbeli.
- Faka amanzi njalo lapho ilayisi limunca.
- Uma usuqedile, engeza izingcezu zenkukhu neqanda eligayiwe.
- Ekugcineni, ungakhohlwa ukwengeza uhhafu weyogathi namahele amaqanda agayiwe.
5. Iphayi lenyama
Lesi isidlo esiphundu kakhulu nesicebile ngamaprotheni. Ngokuya ngenyama ekhethiwe, ingaba ngamafutha amaningi noma amancane, kepha khumbula ukuthi imidlwane idinga amafutha amaningi kunezinja ezindala. Ukwenza inja yenyama yenja yakho uzodinga:
- 150 amagremu wesitshulu senkomo sesitshulu
- 30 amagremu kabhatata
- Isipuni esingu-1 semvubelo yebhiya
- Amafutha omnqumo e-virgin angeziwe
- ingcosana ye-thyme
- 30 amagremu we-kefir
Ukulungiswa kwesitsha sophaya wenyama:
- Hlanganisa ubhatata ube ama-cubes amancane bese uletha ngamathumba.
- Sula inyama kancane epanini ngamafutha ne-thyme.
- Lapho kuphekwe ubhatata, uwafake ngemvubelo ye-kefir nemvubelo.
- Faka inyama bese uyifaka.
- Hlanganisa zonke izithako kwikhekhe bese uliyeka liphumule.
- Ungaqeda ukuyipheka kuhhavini noma uyishiye ekamelweni lokushisa bese ukhonza.
Ukudla komdlwane ngokweminyaka
Manje njengoba usazi lezi zokupheka ezinhlanu ezisebenza njengezibonelo zokuqala ukwenza ukudla okwenziwe ngomdlwane, udinga ukwazi kufanele uyondle kangaki inja yakho. Ungakhohlwa ukuthi kubalulekile ukulandela izeluleko zikadokotela wezilwane, noma kunjalo, ngezansi, sikunikeza umhlahlandlela oyisisekelo.
Ukudla komdlwane, inyanga nenyanga:
- ngaphambi kwenyanga yokuphila: inzalo engaphansi kwenyanga eyodwa yokuphila izokondliwa kuphela ngobisi lwebele olunikezwe ngumama. Uma ungenaye umama noma wenqatshwe nguye, singasebenzisa ubisi lwezingane lokuzenzela (oluthengiswa emakhemisi noma emitholampilo yezilwane), kepha futhi singakha ifomula ephuthumayo yamacala angajwayelekile.
- Inyanga e-1: kulesi sigaba, umama, endle, ubeqala ukuphinda abuyise ukudla (okugaye kakhulu) ukuze akunikeze imidlwane ngendlela egcina isikhathi. Kungaba ukuxhumana kokuqala abangaba nakho ngokudla okuqinile. Kuleli qophelo, baqala ukuthola amazinyo ezingane futhi singanikeza umdlwane wethu ukudla okuthambile noma okubhucuziwe nsuku zonke.
- 1 kuya 2 izinyanga: i-bitch izoqala kancane kancane ukuyeka ukondla imidlwane yayo, ngakho-ke kufanele siqhubeke nokuyicindezela phakathi kokukodwa noma kabili ngosuku, njengoba kwamukelwa, njalo ngokudla okuthambile kakhulu.
- Izinyanga ezi-2 - 6: Kulesi sigaba, umdlwane usuvele uyekile ukuncelisa ubisi lwebele futhi uzoqala ukumunca ukudla okuqinile uwedwa. Kuhle ukuyinikeza cishe kathathu ngosuku. Kuhlala kunconywa ukuchoboza amathambo noma ukusebenzisa amathambo emadolo, isibonelo.
- Izinyanga ezi-6 - 12: kusukela ezinyangeni eziyisithupha ubudala, singaqala ukondla umdlwane wethu ngemithamo emibili ngosuku, njengoba sizokwenza nezinja ezindala.
Khumbula ukuthi imidlwane kufanele ifunzwe ngemikhiqizo efanayo ongayisebenzisela inja endala (inyama, inyama engekho emathanjeni namathambo), kodwa ngomehluko wokuthi idinga ukudla njalo futhi / noma ivumelane nobudala bayo.
Ungakhohlwa ukuthi ukudla komdlwane wakho kufanele kuhlukahluka futhi kuqedelwe nokuthi ungasebenzisa zonke izinhlobo zenyama, inhlanzi nemifino ezilungele izinja futhi unezele ekudleni kwakho ngezithako zemvelo zezimbuzi. Uma kunenkinga yezempilo, ikakhulukazi ukuhlanza noma uhudo, kufanele siye kudokotela wezilwane ngokushesha.