Umbuzo oqhelekileyo malunga nokutya kwenja kukuba ukusetyenziswa kwentlanzi kuyingozi okanye kuluncedo kwesi silwanyana. Inyani yile yokuba iintlobo ezithile ze intlanzi Banika izinja iivithamini kunye neeminerali, ukuba nje ziphekwe kakuhle kwaye asizenzi isiseko sokutya kwazo.
Iinzuzo zentlanzi
Singakufaka oku kutya ekutyeni kwenja yethu, ukuba nje siyenza ngendlela echanekileyo, njengoko ibonelela ngezibonelelo ezinje ngezi zilandelayo.
Ubutyebi kwi-Omega 3. Le fatty acid inceda isilwanyana ukukhusela izifo zentliziyo, ukunciphisa iintlungu ezidibeneyo kunye nokuphucula ukubonakala kweenwele nolusu.
• Ukubonelela ngeevithamini zamaqela A, B no-D.
Inezimbiwa. Phakathi kwabo, calcium, zinc, nemagniziyam kunye ayodini.
• Inceda ukumisela inqanaba le-cholesterol. Ngombulelo kwipesenti ephezulu yamafutha angafakwanga, abakho ngaphezu kwazo zonke iintlanzi ezinamafutha.
• Ukukhuthaza ukuhlaziywa kwezicubu kunye neeseli. Oku komeleza izihlunu kwaye kuthanda ukusebenza okufanelekileyo komzimba.
Zeziphi iintlobo zeentlanzi ezinokutya inja?
Ngokomgaqo, zombini iintlanzi ezimhlophe neziluhlaza ziluncedo ezinjeni. Nangona kunjalo, kuya kufuneka sithathele ingqalelo ezinye iinkcukacha; umzekelo, intlanzi eluhlaza okwesibhakabhaka i-caloric engaphezulu, ngoko ayifanelekanga kwizinja ezigqithiseleyo. Ngokubanzi, ezona zinconyelweyo zezi isalmon, ityhuna, i-mackerel, i-herring, i-hake kunye ne-sardines.
Ungayilungisa njani kwaye uyisebenzise njani?
Singayinika intsha okanye enkonkxiweyo (ihlala ikheniwe ngokwendalo kwaye iphantsi kwetyuwa), ukhetho lokuqala lolona lucetyiswayo. Ukwenza oku, kufuneka sisuse ameva kunye nesikhumba, emva koko sipheke ibilisiwe okanye yosiwe (ayikhe yaqhotswa okanye yabethwa), kubushushu obuphantsi, ngaphandle kokugqitha kuma-70 degrees, ukuze igcine iipropathi zayo zihleli. Nje ukuba ipholile ngokwaneleyo, siyisebenzisa ngeoyile encinci.
Singakuxuba nokunye ukutya, njengeminqathe okanye irayisi ebilisiweyo. Nangona kunjalo, akufuneki sikupheke kunye nokutya kwezilwanyana, kuba ukutya kwendalo kufuna inkqubo eyahlukileyo yokwetyisa kunendlela yokutya. Kwakhona, ungayihlukumezi intlanzi, kuba kanye ngeveki yanele.
Buza ugqirha wezilwanyana
Ngaphambi kokubandakanya nakuphi na ukutya ekutyeni kwesilwanyana, kufuneka sibuze ugqirha wezilwanyana. Uyakubonisa ixabiso elinconyelwe inja yethu kwaye achaze indlela yokwenza ngokufanelekileyo. Eli nyathelo liyimfuneko kwimpilo-ntle yakho.