Yini ongayiniki ingane ukuthi idle kuze kube seminyakeni engu-3

-Delile

• 1. Amaswidi
• 2. Ushokoledi noshokoledi
• 3. Iziphuzo ezibandayo
• 4. Iziphuzo ezinezimboni nezimpuphu
• 5. Sthandwa
• 6. Amakhukhi agcwalisiwe
• 7. Amantongomane
• 8. Iqanda, isoya, ubisi lwenkomo nokudla kwasolwandle
• 9. Inyama esetshenzisiwe
• 10. Amaphakethe okudla okulula
• 11. IGelatin
• 12. Abenza ubumnandi

Ukudla okungafanele kunikezwe izingane kuze kube yiminyaka emi-3 ubudala yilokho okunothi ngoshukela, amafutha, udayi kanye nokugcinwa kwamakhemikhali, njengeziphuzo ezibandayo, i-gelatin, amaswidi namakhukhi agxishiwe.

Ngaphezu kwalokho, kubalulekile futhi ukugwema ukudla okwandisa ubungozi bokungezwani komzimba okungenani kuze kube unyaka wokuqala, njengobisi lwenkomo, amakinati, isoya, iqanda elimhlophe kanye nokudla kwasolwandle, ikakhulukazi amaqanda.

Nakhu ukudla okungu-12 okufanele kugwenywe yizingane ezingaphansi kweminyaka emithathu ubudala.

1. Amaswidi

Yonke ingane izalwa isazi ukuthi ikuthokozele kanjani ukunambitheka okumnandi, yingakho kubalulekile ukuthi ungangezi ushukela obisini noma ephalishini lengane futhi unganikeli ngisho nokudla okumnandi njengamasiwidi, ushokoledi, ubisi olujiyile namakhekhe.

Ngaphezu kokukhula kokulutha kokunambitheka okumnandi, lokhu kudla kunothile ngemibala yokufakelwa noshukela, okungadala ukungezwani komzimba enganeni.

2. Ushokoledi noshokoledi

Ama-chocolate, ngaphezu kokunotha ngoshukela, nawo aqukethe i-caffeine namafutha, okwandisa ubungozi bezinkinga njengokukhuluphala ngokweqile, ukucasuka nokuqwasha.

Imikhiqizo kashokoleti, naphezu kokunothiswa ngamavithamini namaminerali, nayo yenziwa kakhulu ngoshukela, ishiye ingane iluthelwa amaswidi futhi ingazimisele kangako ukudla ukudla okunempilo, njengezithelo nemifino.

3. Iziphuzo ezibandayo

Ngaphezu kokuba noshukela omningi, futhi aqukethe i-caffeine nezinye izithasiselo zamakhemikhali ezidala ukuguquguquka kwemizwelo futhi zicasule isisu namathumbu.

Lapho ziphuzwa njalo, iziphuzo ezibandayo nazo zithanda ukuvela kwezimbotshana, zandisa ukukhiqizwa kwamagesi futhi zandisa ingozi yesifo sikashukela nokukhuluphala kwengane.

4. Iziphuzo ezinezimboni nezimpuphu

Kubaluleke kakhulu ukugwema noma yiluphi uhlobo lwejusi eyimpuphu futhi wazi ilebula lamajusi asezimbonini, ngoba lawo anamagama okuqabula noma umpe wezithelo awawona amajusi emvelo ayi-100% futhi awalethi zonke izinzuzo zesithelo.

Ngakho-ke, ama-juice kuphela anconyelwe izingane yilawo anenkomba yemvelo eyi-100%, njengoba engenawo amanzi noma ushukela ongeziwe. Ngaphezu kwalokho, kubalulekile ukukhumbula ukuthi izithelo ezintsha zihlala ziyisinqumo esingcono kakhulu.

5. Sthandwa

Uju luyaphikiswa ezinganeni kuze kufike onyakeni owodwa, ngoba kungenzeka ukuthi luqukethe ibhakteriya iClostridium botulinum, ekhipha ubuthi emathunjini obangela i-botulism, okuletha izinkinga ezifana nobunzima bokugwinya, ukuphefumula nokuhamba, okungaholela ekufeni.

Lokhu kungenxa yokuthi izimbali zamathumbu ezingane azikakheki ngokuphelele futhi aziqiniswanga ukulwa nezilwanyana ezincane ezingcolisa ukudla, kubalulekile ukugwema ukusebenzisa noma yiluphi uhlobo loju. Yazi ukuthi ungazibona kanjani izimpawu ze-botulism enganeni.

6. Amakhukhi agcwalisiwe

Amakhukhi agxishiwe acebile ngoshukela namafutha, izithako eziyingozi empilweni nezandisa ubungozi bezinkinga ezifana nokukhuluphala nesifo sikashukela.

Ngaphezu kwalokho, amakhukhi agxishiwe angaqukatha ne-cholesterol namafutha we-trans, futhi iyunithi elilodwa nje lanele ukudlula izincomo zamafutha zengane.

7. Amantongomane

Izithelo zika-oyela ezinjengamakinati, ama-chestnut nama-walnuts ukudla okune-allergenic, okusho ukuthi zisengozini enkulu yokudala ukuthi umntwana aqale ukungezwani komzimba futhi abe nezinkinga ezinkulu, njengokuphefumula kanzima nokuvuvukala komlomo nolimi.

Ngakho-ke, kunconywa ukuthi uvikele lezi zithelo kuze kube yiminyaka engu-2, futhi unake ilebula lokudla ukuze ubone ukuthi ngabe liqukethe izithako zomkhiqizo.

8. Iqanda, isoya, ubisi lwenkomo nokudla kwasolwandle

Njengamakinati, abamhlophe bamaqanda, ubisi lwenkomo, ubhontshisi kanye nokudla kwasolwandle nakho kungadala ukungezwani komzimba nasenganeni, futhi kufanele kunikezwe kuphela ngemuva konyaka wokuqala wokuphila kwengane.

Ngaphezu kwalokho, kubalulekile ukugwema ukudla namalungiselelo aqukethe ukwakheka kwawo, njengamakhekhe, amakhukhi, ama-yogurts nama-risotto.

9. Inyama esetshenzisiwe

Izinyama ezicutshungulwayo nezicutshunguliwe ezifana nesoseji, isoseji, ubhekeni, i-salami kanye ne-bologna zicebile emafutheni, odayi kanye nezilondolozi zamakhemikhali ezandisa i-cholesterol, ezicasule amathumbu futhi zingadala ubuhlungu besisu.

10. Amaphakethe okudla okulula

Ukudla okuhlanganisiwe kucebe usawoti namafutha ngenxa yokuthosa, okwenza ukusetshenziswa kwalokhu kudla kusize ekwandiseni ubungozi bezinkinga zenhliziyo, ezifana nomfutho wegazi ophezulu.

Njengendlela ongayikhetha, ithiphu ukwenza amachips ekhaya, usebenzisa izithelo noma imifino engancishwa amanzi kuhhavini noma kwi-microwave, njengamazambane, ubhatata nama-apula. Nakhu ukuthi ungawakha kanjani ama-chip amazambane amnandi.

11. IGelatin

Ama-Gelatin acebile odayi nezilondolozi ezingadala ukungezwani kwesikhumba sengane, kubangele izimpawu ezinjengokulunywa, ikhala eligobayo nezisihla sesikhumba.

Okufanelekile ukuthi zinikezwa kuphela ngemuva konyaka wokuqala wokuphila, futhi ngamanani amancane kanye ngesonto, zihlala zazi ngokuvela kwezimpawu zokungezwani komzimba. Bona ezinye izimpawu lapha.

12. Abenza ubumnandi

Ama-sweeteners kufanele anikezwe kuphela izingane zanoma imuphi ubudala uma zinconywa udokotela noma ezimweni zezifo ezinjengesifo sikashukela.

Ukufaka okunye ushukela nge-sweetener akusizi ukunciphisa ukuluthwa ukunambitheka okumnandi, futhi ingane izoqhubeka nokuthanda ukudla ukudla okunoshukela omningi. Ngakho-ke, ukwenza amavithamini amnandi, ubisi noma ama-yogathi, ungangeza izithelo ezintsha, ngokwesibonelo.