Ngokudla okungapheli kwezinja, okuphakelayo kuyindlela efanelekile, kodwa uma ufuna ukumtotosa futhi uzame izinto ezahlukene, ngiyakuqinisekisa ukuthi uzojabulela izinhlobonhlobo zokupheka ongazilungiselela ekhaya. Sikumema ukuthi uqhubeke nokufunda ukuze ufunde mayelana nokudla kwenja okunempilo okuzenzelayo.
Funda ngokudla kwenja okuzenzela
Emizini yethu eminingi, izinja ziyingxenye yomndeni wethu ngokoqobo, azigcini nje ngokuhlanganyela izikhala zethu, kodwa futhi nothando lukamama ngisho nombhede wethu; Kodwa uma kuziwa ekudleni, singena esiphithiphithini ngoba besihlale sizwa ukuthi: "ukudla kwabantu kulimaza izilwane", noma kunjalo, kulokhu okuthunyelwe uzofunda ngokudla okuzenzela izinja okungaphazamisi impilo yazo.
Lokhu akulona iqiniso ngokuphelele, ngoba izinhlobonhlobo ekudleni komuntu ziningi futhi kukhona ukudla okuningi esingabelana ngakho nezinja, ikakhulukazi lezo zemvelaphi yemvelo nezilwane.
Ukwengeza, kubalulekile ukucabangela ukuthi izinto eziphilayo zethu zihlukile ngakho-ke azisebenzi ngokufanayo. Izinga lokubekezelela ukudla okuthile kubantu lingaba libi kakhulu emidlwaneni yethu, kungakho ukudla okungavunyelwe kwezinja, okungafanele neze sibanike lona ngoba bangaba yingozi empilweni yabo.
Njengamanje, sinezinhlobonhlobo eziningi zokupheka inja ukudla Nakuba zingahloselwe ukufaka esikhundleni sokuphakelayo (okubuye kwaziwe ngokuthi i-perrarina), zingaba yingxenye yokudla okulinganiselayo.
Izindlela zokupheka zokudla kwenja ezenziwe ekhaya
Ukuthi ushintsha indlela yokudla noma ukumane utotose umngane wakho, sizobe sethula wena ukudla okuzenzela izinja, enempilo, ehlukahlukene ngokunambitheka nokuthungwa, kulula ukuyilungisa futhi ngaphezu kwakho konke lokho kuzoba mnandi olwangeni lwakho.
Ngokuphathelene nezithako, sizozihlukanisa zibe ngamaqembu amakhulu ama-3 ngokusho kokudla kwawo okuyinhloko: inkukhu, inyama kanye nabanye.
Amaresiphi anenkukhu noma i-turkey yezinja
Kulula ukwenza futhi zokupheka ezingabizi, kubaluleke kakhulu ukuthi ungasebenzisi usawoti ngoba uyingozi ezinjeni. Ake sibone ezinye zazo ngezansi:
Iresiphi ye-pasta yenkukhu yezinja
Okufanelekile ukusebenzisa i-macaroni, kodwa ungasebenzisa ngokuphelele noma yiluphi uhlobo lwe-pasta, inqobo nje uma uqinisekisa ukuthi bahlakaniphile ngosayizi.
Izithako:
I-pasta emfushane
4 izinkomishi zamanzi
Amaqanda e-3
1 ibele lenkukhu
1 zanahoria
I-Broccoli noma Isipinashi
Ukulungiselela:
Okokuqala, udinga ukuthela amanzi embizeni enkulu futhi ulethe ngamathumba. Phakathi naleso sikhathi, sika inkukhu nemifino zibe izingcezu ezincane. Uma amanzi esebila, engeza zonke izithako ngaphandle kwamaqanda kuze kuphekwe.
Ngakolunye uhlangothi, thatha amaqanda futhi wenze i-omelette yendabuko futhi, ngokushesha nje lapho isilungile, kufanele uyinqume ibe yizikwele ezincane. Lapho i-pasta nemifino kuphekwe, khipha amanzi, uhlanganise nama-chips tortilla, ake upholile futhi uphake. Akufanele usebenzise usawoti nganoma yisiphi isikhathi ngesikhathi sokulungiswa kwawo.
Inkukhu namazambane iresiphi yezinja
Lena iresiphi edliwayo ngokuphelele yabantu, imnandi, inempilo futhi iphezulu ngamaprotheni isilwane sakho esizoqiniseka ukuthi siyasithanda.
Izithako:
2 amazambane
1 zanahoria
20 g we-peas
1 ibele lenkukhu
1 tsp amafutha e-olive
Ukulungiselela:
Sika amazambane kanye nezaqathi (ngaphandle kokukhipha isikhumba), bese upheka ndawonye nophizi cishe imizuzu engama-20. Ngenkathi imifino ipheka, gazinga inkukhu ngaphambilini inqunywe izikwele ezincane emafutheni omnqumo futhi ngaphandle kokuyivumela ukuba ibe nsundu. Akudingekile ukwengeza usawoti nanoma yikuphi okunye ukunambitheka.
Vumela upholile, uhlanganise nokuthinta kwamafutha omnqumo bese ukhonza.
Ilayisi elinenkukhu nemifino iresiphi yezinja
Nakuba irayisi eliningi lingase libe yingozi, irayisi elinenkukhu nemifino liyiresiphi elihle kakhulu lezinja, njengoba linomsoco ophezulu. Lokhu, njengezinye izindlela zokupheka zasekhaya, kuphakanyiswa njengesidlo esikhethekile ekudleni kwezilwane ezifuywayo.
Izithako:
1 inkomishi yerayisi elinsundu
Izinkomishi zamanzi ze-4
½ kg yenkukhu egayiwe
2 toolshorias
1 amazambane
1 inkomishi yesipinashi kanye/noma i-broccoli
1 tsp amafutha e-olive
Ukulungiselela:
Lungisa irayisi elinsundu ngezinkomishi zamanzi njengoba ujwayele ukwenza, kodwa ngaphandle kukasawoti, zama ukuthola ukuthungwa okuthambile kunokujwayelekile.
Ngakolunye uhlangothi, usike ezinye izithako zibe izikwele futhi uzibeke epanini elinamanzi amancane namafutha, uwamboze futhi uwapheke emlilweni omncane. Uma usulungile, hlanganisa ngokulinganayo imifino kanye nenkukhu nelayisi, vumela ukuthi kupholile futhi ngokuzethemba ukuphakele inja yakho.
Le recipe yakhelwe ama-servings angu-4 enja ephakathi.
Iresiphi ye-meatball yaseTurkey yezinja
Njengenkukhu, i-turkey iyindlela enempilo enhle yezinja zethu. Ama-meatballs eTurkey ngokungangabazeki angenye yezidlo zakho ozithandayo.
Izithako:
Isitsha esi-1 senhlama yesinkwa
¼ inkomishi ye-turkey umhluzi
2 wezipuni zikafulawa
¾ inkomishi ye-turkey ephekiwe eqoshiwe
½ inkomishi yemifino ephekiwe
Iqanda le-1
¼ inkomishi yembewu yesesame (sesame)
Ukulungiselela:
Into yokuqala okufanele ukwenze ukugoqa inhlama yesinkwa ibe ugqinsi luka-1cm bese uyisika ube yindilinga ngokusekelwe kusayizi wamabhola enyama onawo engqondweni.
Ebhodweni elikhulu, ukushisa umhluzi we-turkey phezu kokushisa okuphansi bese uxuba nofulawa uze uthole i-homogeneous mass, kancane kancane wengeze i-turkey nemifino. Ngokushesha nje lapho i-turkey ithatha umbala (ukupheka okuncane) cisha ukushisa futhi uvumele kuphole. Bese ubeka isipuni sengxube esiyingini ngasinye senhlama bese uyivala njengebhola ukuze uyibeke ethreyini.
Ekugcineni, gcoba ama-meatballs ngeqanda elishaywayo, usakaze imbewu ye-sesame kubo bese uthatha ithreyi kuhhavini imizuzu engu-10 noma engu-15. Khonza ekamelweni lokushisa futhi ujabulele
Amaresiphi anenyama yenkomo yezinja
Ngokuqinisekile izoba enye yezintandokazi zenja yakho, kodwa kufanele unake izingxenye, konke okweqile kuyingozi futhi nakakhulu uma inja yakho ingakujwayele, yingakho kufanele isetshenziswe ngokuqapha ekudleni izilwane zethu. Okungcono sebenzisa inyama enamafutha amancane futhi uyipheke kancane ukuze ugweme izifo noma amagciwane angafuneki.
Iresiphi yenyama ene-pasta yezinja
Kuyinto ehlukahlukene ye-pasta enenkukhu, kodwa kulokhu sizosebenzisa inyama ebomvu kanye nemifino eyodwa kuphela. Awukho usawoti kanye nenyama eluhlaza ngangokunokwenzeka.
Izithako:
300 g yenyama egayiwe
200 amagremu we-pasta ye-wholemeal
100 g izaqathe
Ukulungiselela:
Ukubulala amabhaktheriya angenzeka inyama engase ilethe, sizoyibeka epanini imizuzu engu-3 noma engu-5 (kuze kube yilapho ifinyelela izinga lokushisa elingu-100 °) Sipheka i-pasta kanye nezaqathe futhi, uma isilungile, sixuba. it nezicucu zenyama bese ubhala
Iresiphi yenyama ne-apula yezinja
Ukufaka izithelo ekudleni kwesilwane sakho kuyinketho emnandi, kunoma yiziphi izinhlobo zayo. Okulandelayo, sethula isidlo esixubile futhi esinomsoco kakhulu ongasilungiselela kalula ekhaya.
Izithako:
I-apula elingu-1 (elibomvu noma eliluhlaza), eliqoshiwe
300 g yenkomo egayiwe
I-200 g yesifuba senkukhu eqoshiwe
I-200 g yengulube egayiwe i-loin
1 ikani le-tuna emafutheni
Izaqathi ezi-2 ezinesikhumba esisikiwe
2 amaqabunga ulethisi oqoshiwe
200 gr irayisi
Iqanda elingu-1, libilisiwe futhi lisikiwe
100 gr ushizi ukuze usakaze
Ukulungiselela:
Isinyathelo sokuqala ukuxuba inyama ye-3 (inyama yenkomo, inkukhu nengulube) epanini bese usakaza ngokuthinta amafutha omnqumo imizuzu emibili noma emithathu. Okulandelayo, pheka irayisi kanye nesanqante kanye ne-ulethisi. Bese uhlanganisa ushizi neqanda kanye ne-tuna endishini.
Uma kubanda zonke izithako ziyaxutshwa futhi ziphakelwe ngengxenye efanele ubukhulu benja yakho.
Iresiphi ye-Veal meatballs yezinja
Njengesitsha esiyinhloko noma njengomvuzo kumasu okuqinisa okuhle, ama-meatballs azokhethekile ukunikeza inja yakho. Ungakhetha ukubanikeza okungaphekiwe noma okuphekwe kahle futhi uzame iresiphi nezinye izinhlobo zenyama (inkukhu, ingulube noma inhlanzi)
Izithako:
250 g yenkomo egayiwe
3 izinkomishi umhluzi wenkomo
Amaqanda e-3
1 inkomishi yobisi lwe-soy
¼ inkomishi yamafutha e-olive amsulwa
Ukulungiselela:
Ngaphambi kokuqala, udinga ukushisa ihhavini ku-180 °. Phakathi naleso sikhathi, shaya amaqanda endishini bese uxuba izithako, ngaphandle komhluzi wenyama, ozoyengeza uma nje inhlama idinga kuze kube yilapho uthola ukuthungwa okubushelelezi nokufana. Yiyeke iphumule imizuzu embalwa, yenza amabhola amancane uwayise kuhhavini ngethileyi imizuzu engu-45 futhi uma esebanda ungawanikeza isilwane sakho.
Ezinye izindlela zokupheka zezinja
Inyama iyohlale ingukudla okuyinhloko empilweni yenja yakho, nokho, sinenyama yesitho, imifino kanye nokusanhlamvu esingakwazi ukukuhlanganisa njengengxenye yalezo zindlela zokupheka zokudla okukhethekile ezinikeza umnikelo womsoco ekudleni kwazo.
Iresiphi ye-oatmeal croquettes yezinja
I-Oatmeal iwukudla okunomsoco kakhulu okunganikeza inja yakho amandla engeziwe ngalezo zinsuku zokuzivivinya okuningi. Le recipe inothile ngethusi, i-zinc, insimbi ne-magnesium.
Izithako:
2 izinkomishi oatmeal flakes
1 amazambane ehlutshiwe futhi oqoshiwe
½ inkomishi yebhotela yemifino
2 tsp baking powder
Ukulungiselela:
Hlangisa ihhavini ku-180 ° bese upheka amazambane kuze kube yilapho ethambile. Beka amazambane, asashisa, endishini kanye ne-puree ngenkathi ufaka ezinye izithako kumxube.
Ukuze ugweme ukushisa izandla zakho, linda inhlama ukuthi iphole bese wenza ama-croquettes, uwabeke ethreyini efakwe amafutha ngaphambili (ukuze anganamatheli) bese uwayisa kuhhavini cishe imizuzu engama-45 (kuzoxhomeka ekutheni usayizi ngamunye)
Iresiphi yama-omelette esibindi nge-rosemary nesinkwa sezinja
Le fomula yenzelwe izinja ezindala ezinempilo, ibiza kancane futhi kulula ukuyilungisa, inikeza umthamo obalulekile wamavithamini, amaprotheni namaminerali.
Izithako:
Amaqanda e-3
I-100 g yesibindi senkukhu
1 ucezu lwesinkwa esidala
1 tsp rosemary (amaqabunga amasha)
1 tbsp amafutha e-olive
Ukulungiselela:
Okokuqala, sicwilisa isinkwa emanzini amancane. Masinyane usike isibindi sibe yizicucu ezincane bese usifaka emafutheni omnqumo ukuze nje uqede amagciwane angaba khona, ngakho-ke kufanele sibe luhlaza.
Okulandelayo, shaya amaqanda kumvukuzane bese uxuba nezinye izithako. Njengoba ingxube isilungile, siqhubeka siyithululela epanini lokubonisa futhi siphendule ngokushesha lapho i-tortilla yethu ichazwa. Vumela upholile futhi ulungele
Iresiphi yeVeggie yezinja
Akumnandi kangako kunenyama, imifino iwumthombo wamavithamini kanye nama-antioxidants adingekayo ezifuyweni zethu futhi iresiphi ye-vegan ayikwazi ukushoda ku-repertoire yethu yokudla kwenja okwenziwe ekhaya. Ngokuqinisekile umngane wakho uzokujabulela
Izithako:
1 inkomishi yerayisi elinsundu
Izinkomishi zamanzi ze-2
2 toolshorias
1 zucchini
Pe uphizi wenkomishi
3 izinkomishi isipinashi ingane
1 tbsp amafutha e-olive
Ukulungiselela:
Ukuze uqale ukulungiselela, qiniseka ukuthi ugeza yonke imifino kahle futhi uyinqume ngaphandle kokukhipha isikhumba sibe yizicucu ezincane (ukhululekile ekhaleni lenja yakho) Epanini elikhulu, faka amafutha omnqumo futhi uma kushisa, gaya imifino ngaphandle bebavumela ukuthi badle
Okulandelayo, engeza irayisi bese uxuba ngokulinganayo, bese uthela amanzi bese ugoqa phezu kokushisa okukhulu. Ngokushesha nje lapho irayisi loma, kufanele unciphise ilangabi libe lincane futhi umboze. Linda cishe imizuzu engama-20, vala bese u-voila. Khonza ekamelweni lokushisa.
Izinzuzo zokudla kwenja okuzenzela
Ngokuvamile, ukudla okwenziwe ekhaya bekulokhu kubhekwa njengokunempilo, ngokuyisisekelo ngoba singaqinisekisa ukusha nokuphathwa kahle kokudla. Ngaphezu kwalokhu, singacabangela izinzuzo ezilandelayo:
- Kanye nodokotela wezilwane, kusivumela ukuba silungiselele ukudla okulungiselelwe izidingo zenja yethu, sicabangela uhlobo, ubukhulu, isisindo, ubudala, njll.
- Ukusetshenziswa kwezithasiselo zamakhemikhali kuncishiswe kube kuncane, kukhulula isilwane esifuywayo ekwaleni okungase kubangelwe ukudla okuthengiswayo.
- Ngokufaka ukunambitheka okuhlukahlukene nemibala (izithelo, imifino, inyama nenhlanzi), ukudla kuzoba mnandi kakhulu enja.
- Inomthelela ekugayeni kahle kokudla, inciphisa ukuvama kokuhamba kwakho kwamathumbu.
- Ngokudla kwemvelo okungu-100%, ukhulisa ukuzivikela kwakho futhi uqinise amasosha akho omzimba.
- Ngaphandle kukasawoti, izinongo zokwenziwa nezinye izinongo ezingaba yingozi enja yethu, singabelana ngemenyu ngokuphelele. Njengoba akufanele kube ukuzibophezela okuyisicefe ukubalungiselela ukudla.
Ukungalungi kokudla kwenja okuzenzela
Ukudla kwezinja, kungakhathaliseki ukuthi kungokwemvelo noma kucutshungulwe, kungaletha imiphumela engathandeki ezilwaneni zethu, noma kunjalo, ingxenye enkulu yomonakalo ongathinta impilo yomngane wakho ibangelwa ukweqisa.
Ububi bubhekiswe kakhulu ekuzimiseleni kwabantu ukuthatha lesi sibopho, phakathi kwalokhu esingabala:
- Kudinga ukunikezela isikhathi esiqondile ekulungiseni kwakho, okungcono nsuku zonke ukuze kugwenywe uhlobo oluthile lokubola noma ukuthi ukudla okunye kulahlekelwa izakhiwo phakathi nokongiwa kwakho.
- Kudingekile ukuba nezinhlobonhlobo zezithako ezidingekayo iresiphi ngayinye ngoba akwenzeki ngaso sonke isikhathi ukwenza uhlobo olulodwa lwesitsha.
- Kungaba eqolo ngenxa yomthamo wamaprotheni aphezulu izinja eziwudingayo ekudleni kwazo kwansuku zonke, eqinisweni, ephakeme kakhulu kunaleyo yabantu. Ukwengeza, ungadinga izinto ezingekho ngesikhathi sonyaka futhi, ngaphezu kokumba eqolo, okunzima ukuzithola.
- Kulula kuwe ukweqa ingxenye yokunye ukudla, ukudla kufanele kube okuqinile futhi okulinganiselayo ukuze kukhiqize izinzuzo zenja yakho.
Ukudla kwenja okuzenzela kuzo zonke izigaba
Esigabeni ngasinye, izinja zinezidingo zokudla ezihlukene. Kusukela ekuzalweni kuya ekugugeni badinga imisoco ehlukahlukene ebavumela ukuthi bahlangabezane nezidingo zabo, bahlale bephilile futhi babe nempilo enhle.
Ukudla kwezinja
Nazi ezinye izidlo zezinja ngokuya ngeminyaka yazo:
ukudla okuzenzela imidlwane
Kubalulekile ukuthi imidlwane incele ngendlela efanele unina, okungenani phakathi nenyanga yokuqala nengxenye yokuzalwa, njengoba lokhu kuyoqinisekisa ukudla okunomsoco, okwenza izisekelo zamasosha omzimba wayo impilo yawo yonke.
Uma ngesizathu esithile umdlwane awukwazi ukunceliswa, kufanele uye kudokotela wezilwane ukuze ubonise ifomula yobisi ekhethekile ehlangabezana nezidingo zesilwane sakho esifuywayo ngokuhambisana nohlobo lwaso, ubulili, ubudala, njll. Bese uhamba uhlanganisa ukudla okuqinile okuvunyelwe kuze kube ukuvuthwa.
Ukudla okuzenzela izinja ezindala
Kulesi sigaba, inkanuko yabo iyavutha futhi yilapho bekhombisa intshisekelo enkulu ekudleni kwabantu, bengazi ukuthi okunye ukudla kungaba yingozi empilweni yabo.
Akukhona nje ukuthi yini lokho izinja ziyadla, kodwa futhi inani kanye nemvamisa. Kujwayelekile ukubona izinja ziphakelwa ukudla okuzenzela, ezikhuluphele. Kunzima ukugcina ukudla okulinganiselayo. Kodwa-ke, ukuze uzuze impumelelo ngalolu hlobo lokudla, kubalulekile ukuhlela imenyu ephelele ukuze uthole kusengaphambili izithako ezivumela ukuthi ukudla okumisiwe kugcwaliseke.
Ukudla okuzenzela izinja ezindala noma ezindala
Uma kukho konke ukuphila kwayo inja yakho ijabulela ukudla okulinganiselayo, cishe inamandla futhi ukuguga okunempilo kuyilindile.
Kunoma yikuphi, njengoba usesigabeni sokugcina sempilo yakho futhi ulahlekelwa amandla akho okumunca izakhi, kufanele unake ukunikezwa kwamavithamini adingekayo, anjengokuthi:
- I-Vitamin A, enconyelwe ukubona.
- I-Vitamin D inomthelela ekumunceni kwe-calcium ukugcina amathambo akho eqinile.
- I-Vitamin K iyasiza ekwelapheni ngoba ivuselela ukuhlangana kwegazi. Kudingeka kakhulu ekuvimbeleni ukopha.
- I-Vitamin E isiza ukwakheka kwamangqamuzana abomvu egazi ukuze kugeleze kahle igazi.
Ngingakwazi esikhundleni sokuphakela ukudla kwenja yasekhaya?
Impendulo ithi yebo. Akukho ukungqubuzana kokuphakela isilwane sakho ukudla okwenziwe ekhaya. Okubaluleke kakhulu ukukwenza kancane kancane futhi ngokuqondiswa uchwepheshe wezokudla kwezilwane, ngoba inja ngayinye inezidingo zokudla ezihlukene.
Ukwengeza, uma ulwa nesimo leso inja yami ayifuni ukudla, ngokuqinisekile ukudla okuzenzela kuzoba yinto ekhangayo ongeke ukwazi ukumelana nayo.
