Njengamagugu amancane omndeni, amakati, ngaphezu kokudla kwekati kwansuku zonke, angathuthukisa isifiso sabo sokudla futhi andise injabulo yabo yokudla ngokuwapha ukudla okulula kwekati. Kodwa-ke, kunezinhlobo eziningi zokudla okulula kwekati emakethe, njengamabhisikidi, ukudla okulula kwekati eliwuketshezi, ukudla kwekati elimanzi, ukudla okulula kwekati omisiwe, njll., kodwa abanye abanikazi bamakati bangase babe nokungabaza mayelana nokuphepha nempilo yokudla okulula okutholakala nokudayiswa. . Ngakho-ke, ukudla okulula kwekati okuzenzela sekube yisinqumo esingaqinisekisa ukusha nokuphepha kwezithako futhi kungalungiswa ngokuya ngokunambitha kwekati. Ake sethule izindlela ezimbalwa zokwenza ukudla okulula kwekati okuzenzela ngokuningiliziwe.
Inyama Engahluziwe Yekati Eyenziwe Ekhaya
Iyini inyama eluhlaza?
Inyama eluhlaza ayilona uhlobo olulodwa lwenyama, kodwa iwukudla okwenziwe ngezinhlobonhlobo zenyama kanye nenye inyama yezilwane kanye noqwanga oluthile, ikakhulukazi lwamakati. Inyama eluhlaza inothile ngemisoco futhi ingahlangabezana nezidingo zekati ukuze uthole amaprotheni amaningi kanye nezinye izakhamzimba.
Imisipha evamile engadliwa amakati:
Inkukhu, idada, unogwaja, i-turkey, inyamazane, intshe, inyama yenkomo, ingulube, inhliziyo yenkomo, inhliziyo yengulube, inhliziyo yemvu, yemvu, njll.
Amathambo avamile amakati angawadla:
Intamo yenkukhu, intamo yedada, i-rabbit steak, inkukhu yenkukhu, i-turkey neck, i-quail paste, njll.
Imfucumfucu evamile engadliwa amakati:
Isibindi senkukhu, isibindi sedada, isibindi sehansi, i-gizzard yenkukhu, izinso zonogwaja, ukhalo lwenkomo, njll.
Izinyathelo zokukhiqiza:
1. Thenga izithako: Thenga izithako ezintsha neziqeqeshiwe, njengenyama yenyamazane, idada, isifuba senkukhu, inyama yenkomo, izigwaca, isibindi, njll. Ngokuvamile, isilinganiso sethambo eliluhlaza nenyama siwukuthi: 80% imisipha, 10% ithambo, kanye no-10 % isibindi.
2. Hlanganisa izithako:
1-Sika inyamazane ibe yizicucu ezincane. Inyama yenyamazane iqinile futhi izingcezu ezincane kulula ukuba amakati azihlafune.
2-Susa isikhumba namafutha edada futhi usike izingcezu ezincane ukunciphisa amafutha
3-Sika inyama yenkomo neyenkukhu ube amadayisi
4-Sika izigwaca zibe izingcezu ezincane, uqinisekise ukuthi awekho amathambo amakhulu futhi amathambo angeke akuhlabe izandla.
3. Isisindo nokulinganisa:
Kala izithako ezicutshunguliwe ngokwesilinganiso. Ngemva kokukala, engeza inani elifanele lesibindi. Isibindi singaba isibindi sengulube, isibindi senyama yenkomo, isibindi senkukhu, isibindi sedada, njll.
4. Engeza izakhamzimba bese ugoqoza:
Engeza izakhi ezidingekayo ngamakati nsuku zonke, njenge-vitamin E, ama-probiotics, njll, bese uvuselela zonke izithako ngokulinganayo.
5. Ukubanda:
Faka inyama eluhlaza egayiwe kanye namathambo esikhwameni sokugcina esisha, bese uyibeka efrijini lesiqandisi amahora angaphezu kuka-48 ukuze ukhiphe amagciwane. Lapho uncelisa amakati, vele uncibilike.
Ukudla okulula kwekati okuphekwe ekhaya
Ngaphezu kwenyama eluhlaza namathambo, ukudla okulula okuphekiwe kwekati nakho kuyisinqumo esihle. Lokhu okulandelayo okujwayelekile okuphekiwe kwekati okuphekwe ekhaya kulula futhi kunomsoco.
Isifuba senkukhu ebilisiwe:
Isifuba senkukhu sicebile ngamaprotheni futhi kulula ukugayeka, okuwukudla okuyintandokazi kwamakati. Indlela yokulungiselela ilula. Faka isifuba senkukhu esigeziwe emanzini abilayo bese upheka kuze kube mhlophe futhi iphekwe inkukhu. Isifuba senkukhu esiphekiwe singadatshulwa kahle sibe yimicu bese siphakelwa ikati ngamunye ngamunye.
Ukudla kwekati okunomsoco ne-offal yesilwane:
Imfucumfucu yesilwane esifana nenhliziyo yenkukhu nesibindi sedada nenyama ezondile, ithanga, isanqante, njll. futhi iphakele amakati. Lungiselela ngaphansi kwamagremu ayi-100 we-offal isikhathi ngasinye, nenani elincane lenyama nemifino. Geza zonke izithako, uzisike zibe izingcezu ezincane, uzifake ebhodweni, futhi uziphakele ngemva kokupholisa. Isidlo sekati esenziwe ngale ndlela sinokubili ukuthungwa kwe-granular kwenyama nokudla okunothile.
Ukudla kwe-egg yolk fish:
Uma ufuna izinwele zekati lakho zibe fluffy futhi zicwebezele, ungenza isidlo se-egg yolk fish kabili ngeviki. Ungakhetha i-saumon yolwandle olujulile noma inhlanzi evamile yasemanzini ahlanzekile, ukhiphe amathambo kanye nameva ezinhlanzi, uwageze futhi uwugaye, bese ufaka amaqanda, ugovuze kahle bese uwabilisa ebhodweni. Yipholise ngemva kokushisisa, futhi uqiniseke ukuthi awekho amathambo ngaphambi kokuyiphakela ukuze ugweme ukuklinywa.
Ukuphakelwa kwezithelo kwamakati
Izithelo ziqukethe amavithamini amaningi, izakhi zokulandelela kanye namaminerali, angakwazi ukwengeza ngokuphumelelayo izakhi ezidingekayo ngamakati. Nokho, akuzona zonke izithelo ezingadliwa amakati. Ngaphambi kokuncelisa, kufanele uqinisekise ukuthi isithelo sifanele amakati.
Izithelo ezifanele amakati:
Ama-apula (asusiwe), ubhanana, amapheya, amakhabe (imbewu isusiwe), ama-strawberry, ama-papaya, amaphayinaphu (ahlutshiwe), amapentshisi (asusiwe umongo)
Izithelo azifanele amakati:
Amagilebhisi namagilebhisi omisiwe, ama-plums, ukwatapheya, izithelo ezisawolintshi (njengamawolintshi, amagilebhisi, ulamula, njll.)
Ungaphakela kanjani izithelo:
Yondla ngezingcezu ezincane: Lapho unikeza amakati izithelo, umgogodla kanye nekhasi kufanele kukhishwe futhi kunqunywe zibe izingcezu ezincane ukuvimbela amakati ukuthi angaminyanisi noma angagayeki.
Ukondla okukhethiwe: Ezinye izithelo ziyingozi emakatini futhi zingadala ubuthi. Isibonelo, amagilebhisi namagilebhisi omisiwe angabangela ukwehluleka kwezinso emakati futhi kufanele kugwenywe.
Okuphakelayo ngokulinganisela: Izithelo kufanele zondliwe ngokulinganisela. Ukudla ngokweqile kungase kubangele isifo sohudo noma ezinye izinkinga zempilo emakati. Ikakhulukazi amakati anezisu ezibuthakathaka kufanele agweme ukudla izithelo ngokweqile.
Okuphakelayo ngemva kokudla: Amakati awakwazi ukudla isithelo esiswini esingenalutho, okungase kubangele kalula ukungakhululeki kwamathumbu. Kungcono ukupha amakati isithelo ngemva kokuqeda ukudla kwawo, futhi ugweme ukudla isithelo ngenkathi udla ukugwema ukungagayeki kahle kokudla.
Izidingo zokudla okunomsoco kanye nezinyathelo zokuphepha zamakati
Njengezilwane ezidla inyama, izidingo eziyinhloko zokudla kwamakati zihlanganisa amaprotheni amaningi, amafutha amaningi, namanani afanele amavithamini namaminerali. Amaphuzu alandelayo adinga ukunakwa okukhethekile:
Amaprotheni aphezulu:Amakati adinga ukudla okunamaprotheni amaningi ukuze agcine imisipha enempilo nesikhumba. Inyama iwumthombo obalulekile wamaprotheni wamakati, futhi ingxenye yenyama kufanele iqinisekiswe lapho wenza ukudla okulula kwekati okuzenzela.
Amafutha acid abalulekile:Amakati adinga ukuthola amafutha abalulekile ekudleni kwawo, njenge-Omega-3 ne-Omega-6, abaluleke kakhulu esikhumbeni samakati, izinwele kanye nempilo yonke.
Amavithamini namaminerali:Nakuba amakati angathola iningi lamavithamini namaminerali awo abalulekile enyameni, ezinye izakhamzimba zingadinga izithako ezengeziwe, ezifana novithamini E, i-calcium, njll.
Gwema ukudla okuyingozi:Ngaphezu kwezithelo, okunye ukudla kwabantu nakho kuyingozi kumakati, njengoshokoledi, ikhofi, u-anyanisi, u-garlic, njll, futhi kufanele kugwenywe.
Ukuphathwa kwekati okuzenzela akuqinisekisi nje kuphela ubusha nokuphepha kwezithako, kodwa futhi kungalungiswa ngokuya ngokunambitha kanye nezidingo zokudla okunomsoco zamakati. Kungakhathaliseki ukuthi ukudla okulula kwenyama yethambo eluhlaza noma ukudla okulula okuphekiwe kwekati, udinga ukunaka ukukhethwa nokucubungula izindlela zezithako. Ngaphezu kwalokho, njengesengezo ekudleni kwekati, izithelo nazo zidinga ukukhethwa ngokucophelela futhi zondliwe ngokulinganisela ukuze kuqinisekiswe impilo nokuphepha kwekati. Ngokufanisa ukudla okungokwesayensi nokunengqondo, amakati angajabulela ukudla okumnandi kuyilapho ethola umsoco ophelele.
Isikhathi sokuthumela: Jul-08-2024