Ukudla okwehlulekayo kwezinso

-Delile

• Ukudla okumele kulawulwe
• 1. Ukudla okunothe nge-potassium
• 2. Ukudla okunothe phosphorus
• 3. Ukudla okunothe kakhulu ngamaphrotheni
• 4. Ukudla okunothe ngosawoti namanzi
• Ungayinciphisa kanjani i-potassium ekudleni
• Ungakukhetha kanjani ukudla okulula
• Isampula yemenyu yezinsuku ezintathu
• Ukudla okulula okungu-5 okunempilo kokuhluleka kwezinso
• 1. Tapioca nge ujamu we-apula
• 2. Izipisi zamazambane athosiwe
• 3. Isitashi bhisikidi
• 4. Amaphimpi angafakiwe
• 5. Ikhukhi lebhotela

Ekudleni kokuhluleka kwezinso kubaluleke kakhulu ukulawula ukutholakala kukasawoti, i-phosphorus, i-potassium namaprotheni, ngaphezu kwenani likasawoti, amanzi noshukela. Ngalesi sizathu, amasu amahle afaka phakathi ukunciphisa ukusetshenziswa kokudla okusetshenzisiwe, ukhetha izithelo eziphekwe kabili nokudla amaprotheni kuphela ngesidlo sasemini nasebusuku.

Ubuningi, kanye nokudla okuvunyelwe noma okungavunyelwe, kuyahluka ngokuya ngesigaba sesifo kanye nezivivinyo zomuntu ngamunye, ngakho-ke indlela yokudla kufanele iqondiswe njalo ngusondli, ozobheka wonke umlando womuntu.

Bukela ividiyo ye-nutritionist yethu ukwazi ukunakekelwa okufanele ukwenze ngokudla:

Ukudla okumele kulawulwe

Ngokuvamile, ukudla okufanele kudliwe ngokulinganisela yilabo abanenkinga yokuhluleka kwezinso yilezi:

1. Ukudla okunothe nge-potassium

Izinso zeziguli ezinokuhluleka kwezinso zinenkinga enkulu yokukhipha i-potassium eyeqile egazini, ngakho-ke laba bantu badinga ukulawula ukudla kwabo lesi sakhi. Ukudla okunothe nge-potassium yikho:

• Izithelo: ukwatapheya, ubhanana, ukhukhunathi, umkhiwane, ugwava, i-kiwi, i-orange, upopo, izithelo zothando, i-tangerine noma i-tangerine, amagilebhisi, i-raisin, iplamu, i-prune, i-lime, ikhabe, ibhilikotsi, i-blackberry, idethi;
• Imifino: amazambane, ubhatata, umdumbula, mandioquinha, izaqathe, i-chard, ama-beet, isilimo esidliwayo esinamagatsha anamanzi, ukholifulawa, ukholifulawa, amahlumela aseBrussels, isithombo, utamatisi, izinhliziyo ezigqutshiwe zesundu, isipinashi, i-chicory, itheniphu;
• Imidumba: ubhontshisi, udali, ummbila, uphizi, amantongomane, ubhontshisi, ubhontshisi obanzi;
• Izinhlamvu eziphelele: ukolweni, irayisi, i-oats;
• Ukudla Okuphelele: amakhukhi, i-wholegrain pasta, okusanhlamvu kwasekuseni;
• Imbewu kawoyela: amakinati, amakinati, ama-alimondi, amantongomane;
• Imikhiqizo enezimboni: ushokoledi, utamatisi isosi, umhluzi namaphilisi ezinkukhu;
• Iziphuzo: amanzi kakhukhunathi, iziphuzo zezemidlalo, itiye elimnyama, itiye eliluhlaza, itiye lomlingani;
• Imbewu: sesame, ifilakisi;
• IRapadura nejusi kamoba;
• Usawoti wesifo sikashukela nosawoti omncane.

I-potassium eyeqile ingadala ubuthakathaka bemisipha, i-arrhythmias kanye nokuboshwa kwenhliziyo, ngakho-ke indlela yokudla yokwehluleka kwezinso okungamahlalakhona kumele ibhekwe ngawodwa futhi ibhekwe ngudokotela kanye nochwepheshe wezokudla, ozohlola inani elifanele lezakhamzimba zesiguli ngasinye.

2. Ukudla okunothe phosphorus

Ukudla okunothe nge-phosphorus kufanele futhi kugwenywe ngabantu abanehluleka okweqile kwezinso ukulawula ukusebenza kwezinso. Lokhu kudla yikho:

• Inhlanzi ekheniwe;
• Inyama enosawoti, ebhemayo nesoseji, efana nesoseji, isoseji;
• Ubhekeni, ubhekeni;
• Isikhuphasha seqanda;
• Ubisi nemikhiqizo yobisi;
• I-Soy kanye ne-derivatives;
• Ubhontshisi, udali, uphizi, ummbila;
• Imbewu kawoyela, njengama-chestnut, ama-alimondi namakinati;
• Imbewu efana nesame kanye nefilakisi;
• UCocada;
• Ubhiya, iziphuzo ezithambile ze-cola noshokoledi oshisayo.

Izimpawu ze-phosphorus eyeqile umzimba olumayo, umfutho wegazi ophakeme nokudideka kwengqondo, kanti iziguli ezinokwehluleka kwezinso kufanele zizazi lezi zimpawu.

3. Ukudla okunothe kakhulu ngamaphrotheni

Iziguli ezinokwehluleka okungapheli kwezinso zidinga ukulawula ukudla kwazo kwamaprotheni, njengoba izinso nazo zingakwazi ukuqeda okweqile kwalesi sakhi. Ngakho-ke, laba bantu kufanele bagweme ukudla ngokweqile inyama, inhlanzi, amaqanda nobisi nemikhiqizo yobisi, njengoba kungukudla okunothe ngamaprotheni.

Ngokufanelekile, isiguli esinezinso sizodla kuphela i-steak encane yenkomo yesidlo sasemini neyasebusuku, nengilazi eyodwa yobisi noma iyogathi ngosuku. Kodwa-ke, leli nani liyahluka ngokuya ngomsebenzi wezinso, kuba nemikhawulo kakhulu kulabo bantu lapho izinso cishe zingasasebenzi.

4. Ukudla okunothe ngosawoti namanzi

Abantu abanenkinga yezinso futhi kudingeka balawule ukudla kwabo usawoti, njengoba usawoti owedlulele unyusa umfutho wegazi futhi uphoqa izinso ukuthi zisebenze, okuqhubeka kuphazamise ukusebenza kwalesi sitho. Kwenzeka okufanayo nangoketshezi olweqile, njengoba lezi ziguli zikhiqiza umchamo omncane, futhi uketshezi oluningi luqongelela emzimbeni futhi lubangele izinkinga njengokuvuvukala nesiyezi.

Ngakho-ke laba bantu kufanele bagweme ukusebenzisa:

• Usawoti;
• Izinongo ezifana namaphilisi omhluzi, i-soy sauce ne-Worcestershire sauce;
• Ukudla okusemathinini nokudla okufriziwe;
• Amaphakethe okudla okulula, ama-chips amazambane kanye nama-cracker ngosawoti;
• Ukudla okusheshayo;
• Isobho elihlanganisiwe noma elisemathinini.

Ukugwema usawoti oweqile, inketho enhle ukusebenzisa amakhambi anamakha ukwenza ukudla kwesizini, njengeparsley, i-coriander, igalikhi ne-basil. Udokotela noma isazi sokudla okunempilo sizokhombisa inani elifanele likasawoti namanzi avunyelwe isiguli ngasinye. Bona amanye amathiphu ku: Ungakunciphisa kanjani ukusetshenziswa kasawoti.

Ungayinciphisa kanjani i-potassium ekudleni

Ngaphezu kokugwema ukusetshenziswa kokudla okune-potassium eningi, kukhona namasu asiza ukunciphisa okuqukethwe yi-potassium yezithelo nemifino, njenge:

• Hlanza izithelo nemifino;
• Sika futhi ugeze ukudla kahle;
• Beka imifino icwilise emanzini esiqandisini ngosuku olwandulela ukusetshenziswa;
• Beka ukudla epanini ngamanzi bese ubilisa imizuzu eyi-10. Khipha amanzi bese ulungisa ukudla ngendlela othanda ngayo.

Elinye icebo elibalulekile ukugwema ukusebenzisa izingcindezi zokupheka nama-microwave ukulungiselela ukudla, njengoba lezi zindlela zigxila kokuqukethwe kwe-potassium ekudleni ngoba akuvumeli ukushintshwa kwamanzi.

Ungakukhetha kanjani ukudla okulula

Imikhawulo ekudleni kwesiguli sezinso kungenza kube nzima ukukhetha ukudla okulula. Ngakho-ke imihlahlandlela emi-3 ebaluleke kakhulu lapho ukhetha ukudla okulula okunempilo ezifweni zezinso yile:

• Yidla izithelo eziphekwe njalo (pheka kabili), ungalokothi usebenzise amanzi okupheka;
• Nciphisa ukudla okunezimboni nokucutshunguliwe okuvame ukuba nosawoti omningi noma ushukela, ukhetha izinhlobo ezenziwe ngokwabo;
• Yidla amaprotheni kuphela ngesidlo sasemini nasebusuku, ugweme ukuwasebenzisa ekudleni okulula.

Nazi ezinye izinketho zokudla okune-potassium ephansi.

Isampula yemenyu yezinsuku ezintathu

Okulandelayo yisibonelo semenyu yezinsuku ezintathu ehlonipha imihlahlandlela ejwayelekile yabantu abanokwehluleka kwezinso:

Ukudla okulula okungu-5 okunempilo kokuhluleka kwezinso

Ezinye izindlela zokupheka ezinempilo zabantu abanokwehluleka kwezinso ezingasetshenziswa ukulungiselela Ungadla kunjalo:

1. Tapioca nge ujamu we-apula

Yenza i-tapioca bese uyigcoba ngale jam ye-apula:

Izithako

• 2 kg wama-apula abomvu futhi avuthiwe;
• Ijusi lama-lemoni amabili;
• Izinti zesinamoni;
• 1 ingilazi enkulu yamanzi (300 ml).

Imodi yokulungiselela

Geza ama-apula, usike bese usika izingcezu ezincane. Bese uletha ama-apula emlilweni ophakathi namanzi, engeza ijusi likalamula nezinti zesinamoni. Vala ipani bese upheka imizuzu engama-30, uvuse ngezikhathi ezithile. Ekugcineni, dlulisa ingxube kusihlanganisi, ukusishiya sinokuvumelana okukhilimu kakhudlwana.

2. Izipisi zamazambane athosiwe

Izithako

• 1 kg wamazambane asikiwe abe yizinti noma asikiwe;
• I-rosemary ne-thyme.

Imodi yokulungiselela

Sakaza izinti ngoqwembe olugcotshwe ngamafutha bese ufafaza amakhambi. Bese uyisa kuhhavini osuke usushisa kakade ngo-200º imizuzu engama-25 kuya kwengama-30.

3. Isitashi bhisikidi

Izithako

• Izinkomishi ezi-4 zokufafaza okumuncu;
• 1 inkomishi yobisi;
• 1 inkomishi kawoyela;
• Amaqanda ama-2 aphelele;
• 1 ikholomu yekhofi kasawoti.

Imodi yokulungiselela

Shaya zonke izithako kumxube kagesi kuze kutholakale ukufana okufanayo. Sebenzisa isikhwama se-khekhe noma esikhwameni sepulasitiki ukwenza amakhukhi kwimibuthano. Beka kuhhavini ophakathi nendawo oshisayo ngaphambi kwemizuzu engama-20 kuye kwengama-25.

4. Amaphimpi angafakiwe

Fafaza ama-popcorn ngamakhambi okunambitheka. Izinketho ezinhle yi-oregano, thyme, chimi-churri noma i-rosemary. Buka le vidiyo elandelayo yokuthi ungayenza kanjani i-popcorn ku-microwave ngendlela enempilo:

5. Ikhukhi lebhotela

Izithako

• 200 g webhotela ongenawo usawoti;
• 1/2 indebe kashukela;
• 2 izinkomishi zikafulawa kakolweni;
• I-Lemon zest.

Imodi yokulungiselela

Hlanganisa zonke izithako endishini bese uxova uze ukhululeke ezandleni nasendishini. Uma kuthatha isikhathi eside, engeza ufulawa omncane. Sika izingcezu ezincane bese ubeka kuhhavini ophakathi nendawo, osushisayo, kuze kube nsundu kancane.