Abesifazane abakhulelwe bangadla ngokujwayelekile, uma nje becabangela uchungechunge lwezidingo zokuphepha, ngoba konke abakudlayo kuthinta ngokuqondile ukuthuthukiswa okuvamile kwengane. Kunezithelo ezithile okufanele siqaphele ngazo uma sikhulelwe noma sicabanga ukuthi sinjalo.
Ukukhulelwa kuyiphupho ezinkulungwaneni zabesifazane emhlabeni, futhi nakuba iningi labantu lingenakho ukudla okuhlukahlukene futhi okunempilo, kungenye yezinto bonke odokotela abasitshelayo lapho sithola izindaba ukuthi ezinyangeni ezingu-9 sizoba munye emndenini. Izithelo ziyingxenye yalokho kudla okuhlukahlukene nokunempilo, ngakho-ke kufanele zethulwe, futhi ukuhlukahluka okuningi, kungcono.
Izithelo ziwumthombo ongashi wamavithamini namaminerali ahlala elungile, kungakhathaliseki ukuthi sikhulelwe noma cha. Kufanele sidle izithelo ezingaba ngu-5 ngosuku, futhi uma zihlukahlukene, zingcono kakhulu.
Ngesikhathi sokukhulelwa kufanele siqaphele ukuthi yiziphi izithelo esizidlayo futhi kunqunywa umkhawulo wezingcezu ezi-4 ukuze singakhiqizi i-fiber eningi noma sibe namavithamini athile ngokweqile, njengoba kuqondwa ukuthi ukudla kwethu kuzoba okunempilo ngokwedlulele futhi kuhlukahlukene, ngakho-ke ngeke kudingeke sibheke amavithamini ezithelweni njengokungeziwe njengasekudleni okuvamile.
Izithelo ezinqatshelwe ngesikhathi sokukhulelwa
Ngokomthetho asikho isithelo esivinjelwe njengalokhu, isibonelo, akunqatshelwe ukudla ama-apula, noma amawolintshi, noma amajikijolo, noma ama-blueberries, kodwa ezinye izici noma ubuningi buvinjelwe, ikakhulukazi uma isikhumba sesithelo singadliwa noma uma iwukudla kwezithelo ezimuncu.
- Izithelo okufanele sizigweme, okokuqala, yilezo ezivame ukusenza sizizwe kabi, zidale ukungabekezelelani noma ukungahambi kahle komzimba. Ukukhulelwa kubonakala kunamandla amakhulu, kodwa ukusabela okungalungile kusekhona ngesikhathi sokukhulelwa, empeleni, kungaholela emiphumeleni emibi kakhulu.
- kufanele ukhethe izithelo eziphilayo kanye nemvelo ukuthi ayizange yelashwe nganoma yiluphi uhlobo lwesibulala-zinambuzane noma umkhiqizo wamakhemikhali.
- Isithelo kumele sihlale sihlanzekile futhi sigeze kahle, sisuse ukulunywa yizimbungulu, amaqhubu kanye nezindawo ezinsundu.
- Uma isithelo sisesimweni esibi, kungcono ukusilahla esitsheni sezinto eziphilayo.
- Izithelo ezingavuthiwe kakhulu azinconywa. Isibonelo, ubhanana oluhlaza awugayeki kakhulu.
- Ukukhathalela! I-Citrus ayiwona umqondo omuhle ngokuphelele. I-Vitamin C ibalulekile futhi i-citric acid ibaluleke kakhulu, kodwa ukusebenzisa kabi kokubili kungabangela ukuqunjelwa, igesi, ukucasuka kwesisu, ubuhlungu, isifo sohudo, njll.
- Ungasinciphisi isithelo ngokushaywa kungazelelwe, okungukuthi, ukusuka efrijini kuya ekamelweni lokushisa. Ungalichazi elangeni, noma ugeze ngamanzi ashisayo. Kusukela efrijini, kufanele iye esiqandisini futhi lapho isiphelile, idle ngokushesha. Lesi seluleko sisebenza kukho konke ukudla okufriziwe.
Okubalulekile: Izithelo eziqotshiwe futhi ziboniswe ezitolo ezinkulu, izindawo zokudlela, izitolo zamaswidi, njll. azivunyelwe. futhi engenasiqandisi. Ngaphandle kwezithelo ezichayeka elangeni nalapho kuphaphazela khona izimpukane nezinye izinambuzane. Zonke lezo zithelo zingangcoliswa i-E. Coli noma amagciwane e-salmonella angase alimaze ngisho umntwana.
Njalo isithelo sonke
Kunconywa ukuthi sidle isithelo sonke, sibe yizicucu, noma ngaphandle kwesikhumba kuye ngesithelo esiyiso. Kufanele ugweme amajusi, akudingekile ukuwaqeda ezimpilweni zethu, kodwa unciphise kakhulu ukusetshenziswa kwawo.
Ngamajusi sisho ukusebenzisa i-blender futhi sizenzele amajusi ethu. Ngaphansi kwezimo asincoma ukuphuza amajusi acutshungulwe kakhulu, njengoba zinamakhadi kashukela futhi anomsoco omncane kakhulu.
Amajusi emvelo esingawenza ekhaya mahle kakhulu, kodwa inqubo yokuhlanganisa iyasivimbela ekuzuzeni ingxenye enkulu yezakhi zayo eziyinhloko, njengefayibha namavithamini athile, ancipha kakhulu.
Enye inketho ukudala amanzi anondiwe ngokwemvelo. Ngenxa yalokhu singakwazi ukuxuba amanzi amaminerali noma ahlungiwe ngezingcezu zezithelo ezintsha, ake ingxube ihlale efrijini amahora amaningana futhi ngaleyo ndlela singatholi isithukuthezi sokuhlala siphuza amanzi ngaphandle kwe-ado eyengeziwe.
Mayelana nembewu, abukho ubufakazi obutholakele obusenza sizigweme, ngakho-ke uma sidla amagilebhisi, ikhabe nezinye izithelo ezinembewu edliwayo, singaqhubeka njengokujwayelekile. Enye into ehluke kakhulu ukudla amapayipi ayingozi noma imbewu efana nama-apula noma amapheya aqukethe i-cyanide.
Uma uhlanganisa izithelo, kungcono ukuzihlanganisa nama-yoghurts angenashukela nokuthi angama-yogurts asezingeni eliphezulu, okungukuthi, ayimifino engu-100% enobuncane be-soy engu-90%, isibonelo, noma i-100% eyenziwe ngobisi lwenkomo. Singafaka izithelo kumasaladi, okusanhlamvu, ngoju (lwemvelo), ukuhlobisa ama-dessert, njll. Kodwa makube njalo njalo engenashukela ngangokunokwenzeka.
Izithelo ezingcono kakhulu zokukhulelwa
Uma ilungu elisha lifika emndenini wethu ezinyangeni ezimbalwa noma amasonto, ngaphandle kokuthi ukulala kahle futhi indlu ithule isiphelile, siphinde sisho ukuthi kukhona uchungechunge lwezithelo ezicishe zibaluleke kakhulu ngenxa yokuqukethwe okuphezulu. kuvithamini C kanye ne-vitamin B9, eyaziwa nangokuthi i-folic acid.
I-folic acid ibalulekile ngesikhathi sokukhulelwa, kodwa into efanele ukuqala ngaphambi kokuba ukhulelwe, ukuze kube khona izindawo zokugcina ezinhle. Le vithamini yeqembu B isiza ukuthuthukiswa okuvamile nokukhula kwendodana noma indodakazi yethu yesikhathi esizayo.
Ngaphezu kwalokho, i-vitamin C ibaluleke kakhulu osukwini lwethu nosuku ngoba isiza ekwakhekeni kwesikhumba nezinye izicubu ezinjenge-tendon, ligaments kanye nemithambo yegazi. Kuyasiza futhi ukupholisa izilonda futhi zipholise ngokushesha. Le vithamini, ngokocwaningo, ivimbela ukubonakala kwe-Alzheimer's, arteriosclerosis kanye nokuguqulwa kwamangqamuzana okuthi kamuva kubangele umdlavuza.
Izithelo ezinhle kakhulu, futhi esizozuza ngazo lezi zinzuzo yilezi:
- Amawolintshi
- AmaTangerines
- Amajikijolo.
- Ubhanana
- I-Mango.
- IPENTSHISI.
- Ibhilikosi.
Ngokusobala singadla zonke izithelo esizifunayo, inqobo nje uma udokotela wethu enikeza imvume; zigezwe kahle; ungakhiqizi imiphumela emibi njengokungezwani komzimba noma isilungulela; zisesimweni esihle; ungaqukethe amakhemikhali noma izingxenye ezibolile; Abazange babekwe elangeni nasekungcoleni kwangaphandle njengezandla ezingcolile, izilwane nezinambuzane, njll.