Izimbiza ezincane ezinikezwa imboni yokudla, ngaphezu kokwenza ukuphila kube lula kubazali ezimweni eziningi, ziyimikhiqizo ephephile kusukela ekubukeni kwezempilo futhi eklanyelwe ngokukhethekile ukwenza ukuhlukahluka kokudla kwengane. . Futhi uma unesikhathi, nanka amacebiso okwenza awakho amabhodwe amancane.

Ukusuka ezinyangeni eziyisithupha, ubisi lwebele noma lwebele olusetshenziswe kuphela alusenele ukumboza izidingo zokudla okunempilo kwengane. Ngakho-ke kubalulekile ukwehlukanisa ukudla kwengane.

Ukuhlukahluka, okuhambisana nokushintsha kancane kancane kusuka ekudleni okuhlanganisa ubisi kuphela kuya ekudleni okuhlukahlukene kufanele ngakho-ke kuqale lapho eneminyaka eyizinyanga eziyisi-6 kodwa akumele kwenzeke ngaphambi kwezinyanga ezi-4 zengane, ngenxa yezingozi zokungezwani komzimba nezinto ezithile. Ezinganeni ezijwayele ukungezwani nokudla okuthile - ubaba, umama, umfowethu noma udade oguliswa yizinto ezithile - kunconywa ukuthi ungaqali ukuhlukahluka kuze kube semva kwezinyanga eziyisi-6.

Qaphela: ulwazi lweminyaka yezingane lunikezwa njalo ezinyangeni eziqediwe. Ngakho-ke, ukuhlukahluka kokudla akufanele kwenziwe ngaphambi kokuqala kwenyanga yesihlanu yengane futhi kufanele kuqale ekuqaleni kwenyanga yesikhombisa, ikakhulukazi ezinganeni ezisengozini yokungezwani komzimba nezinto ezithile.

Ukuze kuvuse ingane ekunambithekeni okusha, ukumethulela emibhalweni emisha nemibala emisha, izimbiza zokudla kwezingane ezitholakala emakethe zenzelwe ngokukhethekile ukuphelezela ingane kusukela ekuqaleni kwezinhlobonhlobo zokudla.

Ukonga isikhathi okungenakuphikwa

Isikhathi esichithwa kulungiselelwa ukudla sehliswa sibe ngu-zero - kuyilungelo eliyigugu lapho ijubane labazali lishintshashintsha phakathi kwamahora abawachitha emsebenzini nalawo abangathanda ukuwanikela ezinganeni zabo nesikhathi sabo sokuphumula.

Ukusebenza okungenakuphikiswa

Ukunethezeka kokuthutha ukudla kwezingane kuyinzuzo enkulu, ikakhulukazi uma uya eholidini futhi udinga ukondla ingane yakho ngaphandle, ukuthatha isitimela, indiza noma kufanele ume endaweni. umgwaqo omkhulu. Abukho ubungozi bokuchitha ukudla kwengane emthwalweni futhi akukho bungozi bokuthi ukhathazwe ukushisisa kabusha ibhodwe lengane yakho. Ukungabikho kwezitsha nakho kuhlangene kulezi zimo.

Isidingo esiqinile

Ukudla kwezingane kungaphansi kwemithetho eqinile futhi kunikeza ukuvikeleka kwezempilo okuphelele. Ukuze ibhodwe elincane livunyelwe emakethe, ukukhethwa kwezinto ezisetshenziswayo okwenziwa kuzo kuyadingeka ngokucophelela kakhulu: abakhiqizi bezithelo nemifino kanye nabafuyi benyama, izinkukhu nezinhlanzi bakhethwa ngokuqinile futhi kufanele bahambisane nezincwadi zokubhalela. amacala ama-draconian.

Ngaphezu kwalokho, ukunikeza ingane yakho ukudla kwengane kusho nokuqinisekisa ukuthi izidingo zayo zokudla okunomsoco ziyahlangatshezwa: usawoti, amaprotheni, ama-lipids, ama-carbohydrate, amavithamini, konke kukalwa ngegremu eliseduze.

Izimbiza ezincane: zonke zibekwe ngaphansi kweso elibukhali

Izimbiza zokudla kwezingane zingaphansi kwemithetho eqinile neqinile yesiFulentshi neyaseYurophu. Banikeza ukuphepha okuphelele kwe-bacteriological: imbiza encane ihlolwa ikhwalithi engu-165 phakathi kwezinto ezingavuthiwe ezisetshenzisiwe kanye nomkhiqizo oqediwe.

• I-Nitrates: umkhawulo ogunyaziwe uqine izikhathi eziyishumi kunokudla okuvamile.
• Izibulala-zinambuzane: imikhawulo iqine izikhathi ezingama-500 kunokudla okuvamile.
• Izithasiselo: izithasiselo ezingama-53 kuphela ezigunyazwe ekudleni kwezinsana - ngokumelene nama-400 wokudla okuvamile, ukuhlonipha ubuthakathaka bokugaya kwezingane ezisacathula.

Ukukhetha izimbiza ezingcono kakhulu zengane yakho

Amanye amabhrendi akhetha ikhwalithi yokudla okunomsoco ngokukhetha ukwenza i-compote yesithelo engu-100%, kanti amanye ama-brand azongeza ama-texture agents (isibonelo, isitashi). Kuma-purees, amanye akhiwe ngemifino eminingi kakhulu futhi kuye ngokuthi yiziphi izindlela zokupheka, isitashi, inyama noma inhlanzi, kanti kwezinye izinkomba kuzoba nenqwaba yemibala, ama-thickeners kanye nezithasiselo. . Eziningi ziqukethe inani elikhulu lesitashi ngenani elincane lemifino lapho isilinganiso kufanele sibe ngu-50/50.

Ukutholile: kuyilapho zonke izimbiza zezingane ziphephile ngokombono wezibulala-zinambuzane, izithasiselo kanye nenhlanzeko, akuwona wonke ama-brand adalwe alinganayo. Ngakho-ke zijwayeze njalo ukufunda uhlu lwezithako ezihlale zisephaketheni futhi ubonise izindinganiso eziphakeme kakhulu zokunikeza ingane yakho okungcono kakhulu. Uma izithako eziningi zibonakala zingacacile, shintshela kwesinye isithenjwa, noma uye kolunye uhlobo.

Ukuqinisekisa ikhwalithi yezimbiza ezincane ozikhethayo, ungawanambitha ngesipuni. Imfundo yokunambitha iqala kusenesikhathi, ngakho qiniseka ukuthi ukhetha ukudla okwanelisayo.

Futhi izimbiza ezincane eziphilayo?

Izimbiza ezincane ze-organic ngokusobala zingaphansi kwezilawuli zekhwalithi ezifanayo njengemikhiqizo evamile. Kodwa iphuzu eliqinile lebhodwe elincane lezinto eziphilayo ukuthi izithako ezilihlanganisayo kufanele zihlangabezane nenani elithile lezibopho, njengokusetshenziswa komanyolo wemvelo, ukuhlonipha umjikelezo wezinkathi zonyaka, ukujikeleza kwezitshalo noma ukuvuna. ekuvuthweni. Ngakho-ke izithelo nemifino kusezingeni elingcono lokudla okunempilo futhi kucebile ngovithamini C, okusansimbi kanye nama-antioxidants.

Ngokuqondene namaphrotheni ezilwane (inyama, inhlanzi, amaqanda), izilwane ezikhuliswa ekulinyweni kwemvelo zondliwa ngefolishi eliphilayo, zikhuliswa endaweni evulekile futhi zinakekelwa ngemikhiqizo yemvelo. Lapha futhi sizuza ngekhwalithi ngenyama, inhlanzi, amaqanda nemikhiqizo yobisi enothe nge-Omega-3.

Ngaphezu kwalokho, izinhlobo zezinto eziphilayo zivame ukunaka imvelaphi yemikhiqizo: ezinye izinhlobo zibuye zibonise umsuka wesithelo ngasinye nemifino. Okufanele uqiniseke nakakhulu.

Izimbiza ezincane zemvelo futhi zinikeza uhla olubanzi lwemikhiqizo enamaresiphi oqobo ukusiza izingane zithole izinambitheka eziningi: ubhatata, i-watercress, i-parsnip, i-artichoke, i-butternut, njll.

Yenza inhlangano indlela

Nakuba ukudla kwezingane kunezinzuzo eziningi, emehlweni engane yakho (kanye neyakho!), Akukho okuyofaneleka ukudla okumnandi kwabazali bayo. Ikakhulukazi njengoba, ngokuphambene nalokho umuntu angase akucabange, ngokuhlelwa okuhle, kungenzeka ukunciphisa kakhulu isikhathi sokulungiselela.

Ukuze wenze lokhu, lungiselela amanani amakhulu, ozowamisa ngokushesha ukulungiswa okupholile. Ungabe usugcina ama-purees nama-compote ezitsheni ezihlukene, kuye ngenqubekelaphambili yengane yakho ekuhlukaniseni ukudla:

• Okokuqala, friza amalungiselelo akho kumathreyi e-ice cube. Ngakho-ke uzoba nezingxenye ezincane, ezilungiselelwe kusengaphambili futhi uzonciphisa inani lama-cubes ngendlela ekhulayo neqhubekayo, ngokusho kokuvela kwesifiso sokudla somntwana wakho.
• Ngemva kwalokho, lapho ingane yakho iqala ukudla inani elikhulu lama-purees nama-compotes, misa amalungiselelo akho ezinkomishini ze-muffin. Leli inani elimaphakathi.
• Uma ingane yakho inokudla okuhluke ngokuphelele, friza ama-puree akho nama-compotes ezimbizeni ezingazodwana ongazithola kalula ezitolo ezinkulu noma ezitolo zokunakekela izingane.

Amathiphu okulungiselela amabhodwe amancane angcono kakhulu

Izithelo nemifino

Khetha imifino nezithelo zonyaka kaningi ngangokunokwenzeka, ukuze unikeze ingane yakho amavithamini, amaminerali, i-fiber nama-anti-oxidants, kuyilapho ugwema izivimbelakuvunda kanye nama-GMO.

Emifino, khetha imifino ethambile ezobekezelelwa kahle yisisu somntwana wakho: ubhontshisi oluhlaza, isipinashi, i-zucchini engenambewu futhi engenasikhumba, amaliki amhlophe, izaqathe, ama-eggplant, ithanga, njll. Nokho, gwema imifino enothe nge-fiber, njengengxenye eluhlaza. amaliki, izinhliziyo ze-artichoke kanye ne-salify isibonelo, okunzima ukugayeka.

Ngezithelo, khetha izithelo ezivuthiwe ozozixuba. Kamuva, unganikeza ngokushesha izithelo ezivuthiwe kakhulu, ezigaywe nje zibe yi-purée: i-pear, ama-strawberries, ubhanana, amapentshisi, ama-cherry, amabhilikosi njll.

Noma ngabe yimiphi imifino nezithelo ozikhethayo, ungafaki usawoti noma ushukela futhi unikeze amandla ezifisweni zakho kanye nobuhlakani bakho ngokungakhohlwa ukwethula ingane yakho izithelo nemifino ekhohliwe: i-artichoke yaseJerusalema, i-patisson, i-swede, i-parsnip, i-watercress, i-artichoke, i-butternut. , i-quince, njll.

Amaprotheni: inyama, inhlanzi namaqanda

Qaphela ukuzivumelanisa imithamo amaprotheni ngokweminyaka yakho ekugcineni, ukuze ungalayishi izinso zakhe. Ukuze wenze lokhu, mnike ingxenye yenyama, inhlanzi noma iqanda ngosuku, emini noma kusihlwa futhi ubale:

• Kusukela ezinyangeni eziyisi-6 kuye kweziyi-8: 10 g isiyonke ngosuku, okulingana nezipuni ezi-2 zenyama noma inhlanzi noma 1/4 yeqanda elibilisiwe.
• Kusuka ezinyangeni eziyi-8 kuye kweziyi-9: u-15 kuye ku-20 g isiyonke ngosuku, noma okulingana namathisipuni ama-2,5 kuya kwayi-3 enyama noma inhlanzi, noma ngaphezulu kancane kwe-1/4 leqanda elibiliswe kanzima.
• Kusuka ezinyangeni eziyi-10 kuye kwezingu-12: 20-25 g isiyonke ngosuku, okulingana namathisipuni amane enyama noma inhlanzi, noma iqanda elingaphansi kuka-4/1 leqanda elibilisiwe.
• Kusukela ezinyangeni eziyi-12: 25 kuya ku-30 ​​g isiyonke inyama noma inhlanzi ngosuku noma 1/2 iqanda elibilisiwe

Khumbula ukushintsha imithombo yamaprotheni (inyama, inhlanzi, amaqanda) kanye nokunikela ngezinhlanzi kabili ngeviki, kuhlanganise nezinhlanzi ezinamafutha kanye ngesonto: i-salmon, i-trout, isadini, i-mackerel, njll.

Okusanhlamvu kanye nesitashi

Amazambane, i-semolina, irayisi, i-bulgur, i-pasta, njll. : ungakwazi ukuxuba isitashi ngesikhathi esifanayo nemifino ukuze wenze i-puree ekhudlwana futhi ebushelelezi. Kulesi simo, bala u-50% wesitashi kanye nemifino engu-50%. Khona-ke, lapho ingane yakho isikwazi kahle ama-purees abushelelezi, ungakwazi ukuxuba ukudla okunesitashi nemifino, ngaphandle kokukuxuba. Uma uphakela amazambane, wagoqe kancane kancane kuye ngokuthandwa yingane yakho.

Fat

Asicabangi ngaso sonke isikhathi ngakho, kodwa kubalulekile ukwengeza amafutha ezitsheni ezenziwe ekhaya zengane. Khetha amafutha ekhwalithi enhle bese wengeza isipuni sawo kuwo wonke ama-mash noma ukudla okuqinile ingane yakho enakho. Ngokufanelekile, khetha ingxube elungile yamafutha angu-4 (Ubhekilanga, i-Rapeseed, i-Oléisol, imbewu yamagilebhisi), etholakala ezitolo ezinkulu. Uma kungenjalo, shintsha amafutha alandelayo: i-rapeseed, i-sunflower, i-olive.