Ukudla kwemibhangqwana yokwehlisa isisindo ndawonye

-Delile

• Isigaba 1: Ukutholwa
• Isigaba 2: Ukuzibophezela
• Isigaba 3: Ukwethembeka

Ukwenza ukudla kube lula, okubandakanya isoka lakho, umyeni noma umlingani wakho kukwenza kube lula kakhulu, lapho ukhetha ukudla okunempilo lapho udla, lapho uthenga ezitolo ezinkulu nezindawo zokudlela, ngokwesibonelo, ngaphezu kokuletha ugqozi olwengeziwe lokwenza umsebenzi womzimba.

Bona isibonelo sohlelo lokuqeqeshwa okufanele lwenziwe ngababili.

Ecabanga ngakho, isazi sokudla saseBrazil uPatricia Haiat wabhala incwadi ethi Dieta dos Casais ukukhuthaza impilo enempilo kulo mbhangqwana, lapho akhombisa khona amathiphu, izindlela zokupheka kanye nohlelo lokudla okufanele lulandelwe yi-2, ehlukaniswe izigaba ezi-3 eziboniswe ngezansi.

Isigaba 1: Ukutholwa

Lesi sigaba sithatha izinsuku eziyi-7 futhi siyisiqalo sekhefu kusukela enkambisweni yangaphambilini, lapho kwenzeka khona ukusetshenziswa kokudla okuyingozi, okuzothathelwa indawo ukudla okudliwayo okunenzuzo emzimbeni, ngenhloso enkulu yokuqeda amandla emzimbeni .

• Ongakudla: zonke izinhlobo zezithelo, imifino kanye namaprotheni yemifino, njengobhontshisi, udali, ubhontshisi, amantongomane, ummbila nophizi.
• Okungafanele kudliwe: inyama ebomvu, inyama emhlophe, inhlanzi, inhlanzi, ukudla kwasolwandle, amaqanda, ubisi, ushizi, ama-yogurts, okusanhlamvu okucwengile kanye nofulawa, ukudla okungenayo i-gluten, iziphuzo ezidakayo, ushukela kanye nobumnandi bokuzenzela.

Isigaba 2: Ukuzibophezela

Lesi sigaba sihlala okungenani izinsuku eziyi-7, kepha kufanele silandelwe kuze kufinyelelwe enhlosweni yokwehlisa isisindo, okuvumela ukusetshenziswa okulingene kokudla nge-gluten nobisi nemikhiqizo yobisi.

• Ongakudla: NgoMsombuluko kuze kube uLwesithathu, amaprotheni emifino kuphela, afana nesoya, udali, ubhontshisi, amantongomane, ummbila nophizi. Kusukela ngoLwesine kuya ngeSonto, amaprotheni anciphile aqhamuka ezilwaneni, afana nenyama ebomvu nenhlophe nenhlanzi.
• Okungafanele kudliwe: ushukela, iziphuzo ezidakayo, i-gluten nemikhiqizo yobisi ngokweqile.

Isigaba 3: Ukwethembeka

Lesi sigaba asinasikhathi, njengoba kulapho imikhuba yokudla enempilo kufanele igcinwe khona, futhi ivunyelwe ukusebenzisa konke ukudla ngendlela elinganiselayo.

• Ongakudla: inyama, inhlanzi, imidumba efana nobhontshisi, ubhontshisi wesoya, ama-chickpeas kanye nodali, amazambane, ubhatata, ama-yam kanye neminye imithombo ye-carbohydrate, ikakhulukazi okusanhlamvu okuphelele, okufana nofulawa, ilayisi kanye ne-pasta ye-wholegrain.
• Okungafanele kudliwe: ukudla okunoshukela omhlophe ophakeme, njengamaswidi, amakhekhe nophudingi, ufulawa omhlophe, irayisi elimhlophe, ukudla okulungiselelwe okufriziwe, isobho eliyimpuphu kanye nokuthosa.

Yize le ncwadi ibhalwe igxile ekwehliseni isisindo kwalezi zithandani, ukudla okufanayo kungalandelwa wumndeni wonke noma ngamaqembu wabangani abavela emsebenzini noma emakilasini nawo afuna ukwehlisa isisindo, njengoba ukwehla kwesisindo seqembu kushesha futhi kusebenza kahle.

Ukwehlisa isisindo ngaphandle kokudla, bona amathiphu alula wokwehlisa isisindo ngaphandle kokuzidela.