Izinja ezinempilo

Kungakhathaliseki ukuthi inja yakho idla ukudla okudlayo futhi uyayisiza ukuba yehlise isisindo, noma ufuna nje ukuyigcina isesimweni esihle, lezi zidlo ezishibhile ezenziwe ekhaya zinomsoco, zinekhalori ephansi futhi zingasiza inja yakho ilondoloze indlela yokuphila enempilo.

Amathiphu okudla okunempilo

Ukuthi uzama ukugcina inja yakho iphilile akusho ukuthi udinga ukuyeka ukuyipha ukudla. Nokho, kusho ukuthi kufanele ubheke ukuthi ubanika ini nokuthi kangaki.

●Uma ufuna ukunikeza izibiliboco, qiniseka ukuthi azinawo amafutha amaningi, usawoti noma ushukela
●Lapho unikeza izibiliboco, qiniseka ukuthi uyakufaka esilinganisweni sansuku zonke sekhalori yenja yakho ukuze ulinganisele izinto
●Ngaso sonke isikhathi qiniseka ukuthi noma iziphi izibiliboco zokuzenzela ozinikeza inja yakho zisikwa zibe izingcezu ezincane. Lokhu kungabenza bahlale isikhathi eside futhi kuvimbele ukuthi bangabambeki emphinjeni wenja yakho
●Zama ukufaka ukudla okulula kwenja yakho kuphazili yokudla. Lawa mathoyizi akhulula kancane ukudla lapho enyakaziswa noma edlalwa futhi ayindlela enhle yokuvuselela ingqondo

Thola okwengeziwe mayelanaukwakha nokugcina imikhuba yokudla enempilo.

Amaprotheni - ukusiza inja yakho 'idle' izinjongo zayo zokunciphisa isisindo

Ukwelapha inja yakho ngenyama engenamafutha kuyindlela eqinisekisiwe yokubamba ukunaka kwayo futhi uyigcine izizwa igcwele isikhathi eside. Isifuba senkukhu ebilisiwe esingenalutho esingenayo isinongo esingeziwe noma amafutha siwukudla okuhle okunempilo. Isiza ukwakha imisipha, ithambile esiswini kanye nama-omega-6 fatty acids ewaqukethe asiza ukugcina isikhumba sabo futhi sigqoke kahle.

Ungase futhi uzame ukunikeza inja yakho isalmon njengoba lena inothe ngama-omega-3 fatty acids, kodwa iphezulu kakhulu kumafutha futhi kufanele inikezwe ngezikhathi ezithile futhi ngamanani amancane.

Gwema njalo ukunikeza inja yakho inyama egayiwe enamafutha amaningi nosawoti.

I-Kibble - lapho befuna nje ukukhala

Uma inja yakho idla okushiwo udokotela, noma ukudla okukhethekile okunamafutha aphansi, khona-ke ukuyinikeza inani elincane lokudla okujwayelekile okomile kungaba indlela enhle yokuyinikeza ukwelapha ngaphandle kokufaka impilo yayo engozini. Ngisho noma bengekho ekudleni okukhethekile lokhu kuyindlela enhle yokubanika ukudla okulula okunama-calories aphansi. Ngaso sonke isikhathi qinisekisa ukuthi inani obanika lona lifakiwe emalini yabo yansuku zonke.

Ibhotela lamantongomane - inja yakho izoba 'inathi' ngenxa yalo

Ibhotela lamantongomane liwumthombo omkhulu wamaprotheni. Izinja ziyayithanda, kodwa kufanele uqaphele ukuthi yiluphi uhlobo olusebenzisayo. Gwema njalo ukubafunza ibhotela lamantongomane elinosawoti omningi noshukela futhi akufanele libe nama-sweeteners okwenziwa. I-sweetener yokwenziwa ebizwa ngokuthi i-xylitol iyingozi kakhulu futhi ingaba yingozi ezinjeni futhi ingase ifakwe ohlwini njengoshukela we-birch noma i-E967. Uma ungenaso isiqiniseko sokuthi kuphephile kungcono ukukugwema.

Ithanga - likusiza 'ukudweba' ukudla okunempilo

Ithanga kanye ne-squash kugcwele i-fiber namavithamini asiza ukugcina inja yakho ijwayelekile ngenkathi futhi eyinikeza ijazi elibukeka linempilo. Ungayipheka inyama yalezi zithelo, kodwa qiniseka ukuthi uyayikhipha imbewu futhi uyihlikihle futhi. Ungakwazi futhi ukunikeza inja yakho ithanga elingafakwanga ushukela.

I-apula - ukudla okulula 'okucwenga' kakhulu

Izingcezu ze-apula ziyisidlo esiphundu esiphundu senja yakho. Zigcwele i-fiber nemisoco futhi zingasiza ngisho nokuqabula umoya wenja yakho. Ama-apula anoshukela omningi, ngakho kufanele ondliwe ngokusesilinganisweni. Nikeza njalo izingcezu zama-apula, ngoba i-apula lonke lingaba yingozi yokuminyanisa. Amapayipi kufanele akhishwe ngaso sonke isikhathi ngoba angaba ushevu ngamanani amakhulu noma uma edliwa njalo.

Imifino yezinja - ukugcina inja yakho 'igcwele ubhontshisi'

Kunemifino eminingana ongayinika inja yakho ephekiwe noma eluhlaza, okuhlanganisa:

●Izaqathi
●Brokholi
●Ubhontshisi oluhlaza

Khumbula noma yiziphi izithelo noma imifino kufanele isikwe ibe yizicucu ezincane kakhulu, ikakhulukazi uma inja yakho ijwayele ukugwinya ukudla iphelele kunokukuhlafuna. Njengakho konke ukudla, khumbula ukunikeza lezi zidlo ezincane ngokulinganisela. Ukudla okuthile, ikakhulukazi i-broccoli, kungabangela izinkinga zesisu uma kudliwe kakhulu.

Ngingawathola kuphi amaresiphi anempilo, enziwe ekhaya enja yami?

Sihlanganise inani leresiphi enempilo ongayinika inja yakho njengendlela yokuphatha ngezikhathi ezithile:

●Izibiliboco zasehlobo
●Izibiliboco zephasika
●Izibiliboco zikaKhisimusi
●Izibiliboco zosuku lukaSt Patrick
●I-Queen's Platinum Jubilee iyaphatha
●Izibiliboco zoSuku lweValentine

Ukudla ongakunikezi inja yakho

Izinja zithintwa ukudla okuthile ngendlela ehlukile kithi futhi kunenani lokudla kwabantu okungaba yingozi kakhulu kuzo, okuhlanganisa kodwa kungagcini nje:

● Ushizi oluhlaza okwesibhakabhaka
●Ushokoledi
● Amantongomane e-Macadamia
● U-anyanisi, amaliki, ama-shallots nesweli
●Amagilebhisi, omisiwe, ama-currants nama-sultana

Thola okwengeziwe mayelanaukudla okunobuthi ezinjeni.

Iyiphi indlela enempilo yokusiza inja yami ukuthi yehlise isisindo?

Nakuba ukukhuluphala kubi kakhulu futhi kokubili ukudla nokuzivocavoca kubalulekile ekusizeni inja yakho ukuba yehlise isisindo, kubalulekile ukukhumbula ukuthi ukwehla kwesisindo kufanele ngaso sonke isikhathi kwenziwe kancane kancane nangendlela emnene. Hlala ukhuluma nodokotela wakho wezilwane ngezindlela ezingcono kakhulu zokusiza inja yakho yehlise isisindo.

Thola okwengeziwe mayelana nendlela yokwenzaphatha isisindo senja yakho.

Izinto ezibalulekile okufanele uzikhumbule

● Izidlo esizibale ngenhla kufanele zinikezwe kuphela njengezibiliboco futhi akufanele zisetshenziselwe ukumiselela ngokuphelele ukudla okuvamile kwenja yakho.
● Ngisho noma lezi zidlo ezincane zinempilo khumbula ukukunikeza ngokusesilinganisweni
● Uma kungenzeka zama ukunikeza izithelo nemifino ephilayo
● Uma inja yakho ikhuluphele kakhulu, noma idinga ukudla okukhethekile, hlala ukhuluma nodokotela wakho wezilwane mayelana nokuthi iziphi izinto zokudla okulula ongazinika nanoma yiziphi izinguquko endleleni yokuphila okungenzeka ukuthi uyazicabangela.