Nokuba inja yakho ikwidayethi kwaye ubanceda ukuba banciphise umzimba, okanye ufuna nje ukuyigcina ikwimo entle, ezi zishwamshwam zasekhaya zinesondlo, zinekhalori ephantsi kwaye zinokunceda inja yakho igcine impilo esempilweni.
Iingcebiso zokutya okunempilo
Kungenxa yokuba uzama ukugcina inja yakho iphilile ayithethi ukuba kufuneka uyeke ukubanika ukuphatha. Nangona kunjalo, kuthetha ukuba kufuneka ujonge ukuba ubanika ntoni kwaye kaninzi kangakanani.
●Ukuba uyafuna ukubapha izimuncumuncu, qiniseka ukuba azinamafutha amaninzi, ityuwa okanye iswekile
●Xa unika izimuncumuncu, qiniseka ukuba uzibandakanya kwikhalori yemihla ngemihla yenja yakho ukuze ulungelelanise izinto
● Ngalo lonke ixesha qinisekisa ukuba naziphi na izimuncumuncu zasekhaya ozinika inja yakho zinqunyulwa zibe ngamaqhekeza amancinane. Oku kunokubenza bahlale ixesha elide kwaye banqande ukuba bangabambeki emqaleni wenja yakho
●Zama ukufaka amashwamshwam enja yakho kwiphazili yokutya. Ezi zokudlala zikhulula ukutya ngokuthe ngcembe xa zishukunyiswa okanye zidlalwa kwaye ziyindlela enkulu yokuvuselela ingqondo
Fumana okuninzi malungaukudala kunye nokugcina imikhuba yokutya okunempilo.
Iprotheyini - ukunceda inja yakho 'inyama' iinjongo zayo zokunciphisa umzimba
Ukunyanga inja yakho kwinyama ebhityileyo yindlela eqinisekisiweyo yokubamba ingqalelo yabo kwaye uyigcine iziva igcwele ixesha elide. Isifuba senkukhu esibilisiwe esingenasinongo okanye ioyile sisishwamshwam esisempilweni. Inceda ukwakha izihlunu, ithambile esiswini kunye ne-omega-6 fatty acids equletheyo inceda ukugcina ulusu kunye nedyasi yabo isempilweni.
Unokuzama ukunika inja yakho isalmon njengoko oku kutyebile kwi-omega-3 fatty acids, kodwa iphezulu kakhulu kumafutha kwaye ngokufanelekileyo kufuneka inikwe ngamaxesha athile kwaye ngamanani amancinci.
Ngalo lonke ixesha kuphephe ukunika inja yakho inyama egayiweyo enamafutha netyuwa eninzi.
I-Kibble - xa befuna nje i-nibble
Ukuba inja yakho ikukutya okumiselweyo, okanye ukutya okukhethekileyo okunamafutha aphantsi, ngoko ke ukubanika isixa esincinci sokutya okuqhelekileyo okomileyo kunokuba yindlela enhle yokubanika unyango ngaphandle kokubeka impilo yabo emngciphekweni. Nokuba abekho kukutya okukhethekileyo oku yindlela elungileyo yokubanika ishwamshwam elineekhalori ezisezantsi. Ngalo lonke ixesha uqinisekise ukuba isixa obanika sona sibandakanyiwe kwisibonelelo sabo semihla ngemihla.
Ibhotolo yamandongomane – inja yakho iya kuba ‘yimandongomane’ kuyo
Ibhotolo yamandongomane ngumthombo omkhulu weprotheyini. Izinja ziyayithanda, kodwa kufuneka uqaphele ukuba loluphi uhlobo olusebenzisayo. Ngalo lonke ixesha kuphephe ukubatyisa ibhotolo yamandongomane enetyuwa eninzi kunye neswekile kwaye mayingabi nazimuncumuncu ezenziweyo. I-sweetener eyenziweyo ebizwa ngokuba yi-xylitol iyingozi kakhulu kwaye inokubulala izinja kwaye ingadweliswa njenge-birch sugar okanye i-E967. Ukuba awuqinisekanga ukuba ikhuselekile ngoko kungcono ukuyiphepha.
Ithanga – likunceda ukuba 'uqingqe' ukutya okunempilo
Ithanga kunye nesquash zigcwele ifayibha kunye neevithamini ezinceda ukugcina inja yakho rhoqo ngelixa uzinika idyasi ekhangeleka isempilweni. Ungayipheka inyama yezi ziqhamo, kodwa qiniseka ukuba uyayisusa imbewu kunye ne-rind. Unako kwakhona ukunika inja yakho ithanga unsweetened toti.
I-apile – ishwamshwam 'le-peel-ing' kakhulu
Izilayi ze-apile sisidlo esinencasa esinencasa kwinja yakho. Zigcwele ifayibha kunye nezondlo kwaye zinokunceda ukuphefumla inja yakho. Ii-apile ziphezulu kwiswekile, ngoko ke kufuneka zondliwe ngokumodareyitha. Soloko unika izilayi ze-apile, kuba iapile elipheleleyo linokuba yingozi yokuminxa. Iipip kufuneka zihlale zisusiwe njengoko ezi zinokuba yingozi enkulu okanye ukuba zityiwa rhoqo.
Amashwamshwam emifuno kwizinja – ukugcina inja yakho 'izele ziimbotyi'
Kukho imifuno emininzi onokuthi uyinike inja yakho ukuba iphekiwe okanye ikrwada, kuquka:
●Iminqathe
●Brokholi
●Iimbotyi eziluhlaza
Khumbula ukuba naziphi na iziqhamo okanye imifuno kufuneka inqunyulwe ibe ngamaqhekeza amancinci, ngakumbi ukuba inja yakho ithanda ukuginya ukutya ngokupheleleyo kunokuba ikuhlafune. Njengakuko konke ukutya, khumbula ukunika ezi snacks ngokumodareyitha. Ukutya okuthile, ngakumbi i-broccoli, kunokubangela iingxaki zesisu ukuba kudliwe kakhulu.
Ndingazifumana phi iiresiphi ezisempilweni, ezenzelwe inja yam?
Sihlanganise inani leeresiphi ezisempilweni onokuthi uzinike inja yakho njengesiqhelo:
●Izibiliboco zasehlotyeni
●Izidlo zePasika
●Izipho zeKrisimesi
●I-St Patrick's day treats
●I-Queen's Platinum Jubilee iyaphatha
●Izipho zoSuku lweValentine
Ukutya ongakuniki inja yakho
Izinja zichaphazeleka kukutya okuthile ngendlela eyahlukileyo kuthi kwaye kukho inani lokutya kwabantu okunokuba yingozi kakhulu kubo, kubandakanywa kodwa kungaphelelanga apho:
● Itshizi eluhlaza
●Itshokholethi
● Amandongomane eMacadamia
● Itswele, iiliki, ishalothi kunye negalikhi
●Iidiliya, iirasentyisi, i-currants kunye ne-sultanas
Fumana okuninzi malungaukutya okunetyhefu ezinjeni.
Yeyiphi eyona ndlela isempilweni yokunceda inja yam ukuba inciphise umzimba?
Nangona ukutyeba kukubi kakhulu kwaye zombini ukutya kunye nokuzilolonga kubalulekile ekuncedeni inja yakho ukuba yehle emzimbeni, kubalulekile ukukhumbula ukuba ukwehla kobunzima kufuneka kuhlala kusenziwa ngokuthe ngcembe nangendlela ethambileyo. Hlala uthetha nogqirha wakho wezilwanyana malunga neendlela ezifanelekileyo zokunceda inja yakho inciphise umzimba.
Fumana ngakumbi malunga nendlela yokwenzalawula ubunzima benja yakho.
Izinto ezibalulekileyo ekufuneka uzikhumbule
● Amashwamshwam esiwadwelise ngasentla kufuneka anikwe kuphela njengezinto ezityiwayo kwaye akufunekanga asetyenziswe ekutshintsheni ngokupheleleyo ukutya kwenja yakho kwesiqhelo.
● Nangona la mashwamshwam esempilweni hlala ukhumbula ukuwanika ngokumodareyitha
● Ukuba kunokwenzeka zama ukunika iziqhamo nemifuno ephilayo
● Ukuba inja yakho ityebe ngokugqithiseleyo, okanye ifuna ukutya okukhethekileyo, soloko uthetha nogqirha wakho malunga nokuba ngamashwamshwam ntoni na kunye notshintsho kwindlela yokuphila onokucinga ngayo.
Ixesha lokuposa: May-21-2025