Iqanda lezigwaca: izinzuzo nokuthi ungapheka kanjani

-Delile

• Imininingwane yezempilo
• Ungabhaka kanjani iqanda lesigwaca
• Ungayihluba kanjani
• Ukupheka kokupheka iqanda lesigwaca
• 1. Ama Quail amaqanda ama skewers
• 2. Isaladi leqanda lezagwaca

Amaqanda ezigwaca anokunambitheka okufanayo kumaqanda enkukhu, kepha anama-caloric athe xaxa futhi acebile ngezakhamzimba ezinjengeCalcium, Phosphorus, Zinc ne Iron. Futhi yize zisincane kakhulu ngosayizi, maqondana nenani lekhalori kanye nokudla okunempilo, iqanda ngalinye lesigwaca licebe kakhulu futhi ligxile kakhulu, okwenza kube yindlela enhle yokudla okulula kwezingane esikoleni noma esidlweni sakusihlwa nabangane, ngokwesibonelo.

Izinzuzo zokudla amaqanda ezigwaca zingachazwa kanjena:

• Usizo uku ukuvimbelai-anemia, ngokunotha nge-iron ne-folic acid;
• Iyanda isisindo semisipha, ngenxa yokuqukethwe kwamaprotheni;
• Inikela ku ukwakheka kwamangqamuzana abomvu egazi iphilile, ngoba icebile ku-vitamin B12;
• Inikela ku ukubona kahle kungenxa ye-ukukhuthaza ukukhula ezinganeni, ngenxa yevithamini A;
• Usizo uku thuthukisa inkumbulo nokufunda, ngoba icebile nge-choline, umsoco obalulekile ohlelweni lwezinzwa;
• Kuqinisa amathambo namazinyo, ngokuqukethe uvithamini D, othanda ukumuncwa kwe-calcium ne-phosphorus.

Ngaphezu kwalokho iqanda lezigwaca liphinde libe nomthelela ekuqiniseni amasosha omzimba, ukugcinwa kwempilo yenhliziyo nokuvimbela ukuguga ngaphambi kwesikhathi, njengoba licebile ku-vitamin A no-D, zinc ne-selenium.

Imininingwane yezempilo

Etafuleni elilandelayo, ungabona ukuqhathanisa phakathi kwamaqanda amahlanu ezigwaca, acishe alingane nesisindo seqanda elilodwa lenkukhu:

Ungabhaka kanjani iqanda lesigwaca

Ukupheka iqanda lesigwaca, mane ubeke isitsha samanzi okufanele ubilise. Lapho iqala ukubilisa, ungafaka amaqanda kulamanzi, ngalinye ngalinye, ngobumnene bese umboza isitsha, uvumele ukupheka cishe imizuzu emi-3 kuye kwemi-5.

Ungayihluba kanjani

Ukuze uxebule kalula iqanda lesigwaca, kufanele licwiliswe emanzini abandayo ngemuva kokuphekwa, lilivumele liphumule cishe imizuzu emibili. Ngemuva kwalokho, zingabekwa ebhodini futhi, ngesandla esisodwa, zizungeze ngokunyakaza okuyindilinga, ngobumnene nangokucindezela okuncane, ukuphula igobolondo, bese ulisusa.

Enye indlela yokuhluba ukufaka amaqanda embizeni yengilazi enamanzi abandayo, umboze, unyakazise ngamandla bese ususa amaqanda bese ususa igobolondo.

Ukupheka kokupheka iqanda lesigwaca

Ngoba lincane, iqanda lezigwaca lingasetshenziswa ukudala ukuzalwa kokudala nokunempilo. Ezinye izindlela zokuzilungiselela yilezi:

1. Ama Quail amaqanda ama skewers

Izithako

• Amaqanda ezigwaca;
• I-salmon ebhemayo;
• Utamatisi we-Cherry;
• Izinti zezinti.

Imodi yokulungiselela

Pheka ubhebhe amaqanda ezigwaca bese ubeka kustopstick sokhuni, ushintshanise nezithako ezisele.

2. Isaladi leqanda lezagwaca

Amaqanda ezigwaca ahamba kahle nganoma yiluphi uhlobo lwesaladi, nemifino eluhlaza noma imifino ephekiwe. Isiphuzo singenziwa ngeviniga elincane kanye nesisekelo se-yogurt yemvelo ngamakhambi amahle, isibonelo.

Nakhu ukuthi ungalungisa kanjani ukugqoka isaladi okumnandi nokunempilo.