Okuqukethwe
Ukuzila ukudla kungukudla ngenxa yokushoda kwamaprotheni ezilwane ayisithako esibalulekile. Amaprotheni ayinto ekhona ekudleni kwezilwane ngobuningi. Futhi, ukudla kufanele kuphelele futhi kuqukethe wonke amavithamini namaminerali abalulekile.
1. Inyama yesoy
Ngenani lama-amino acid, amavithamini, namaminerali, inyama yesoya iyindlela ehlukile yokudla okujwayelekile. Futhi, iqukethe amafutha amancane kakhulu namaprotheni amaningi alungele kakhulu abantu ababuka isisindo sabo. Inyama yeSoy iphekwe imizuzu eyi-15.
2. Ama-lentili
Lesi siko sihola phakathi kwamaprotheni okusanhlamvu. Tshala amaprotheni avela ku-lentile ngokushesha kakhulu. Ama-lentile awadingi ukucwilisa amahora ambalwa bese epheka isikhathi eside, njengobhontshisi. Ubhontshisi wenziwa ngemizuzu embalwa nje. Futhi amalenti angaphansi angaba yisisekelo esihle sokubhaka.
I-3. Ukwatapheya
Lesi sithelo esingajwayelekile sinamafutha angafakwanga. Ukunambitheka okusha kwe-avocado okusha, okune-nutty kungangezwa njengenkambo ephambili kanye ne-dessert. Isobho namasaladi zombili zihle nge-avocado.
4. Amatshwele
Lawa uphizi ulusizo ekuzileni imenyu yabantu, kepha ukuze ulungiselele, kufanele uwafake nesikhathi sokupheka. Ngokususelwa kunkukhu, abapheki benza izitsha ezidumile njenge-falafel, hummus. Futhi kuyaziswa ukunambitheka okuyingqayizivele.
I-5 UTofu
Amakholori aphansi, i-tofu iqukethe amaprotheni amaningi, okwenza ingabaluleki kuphela ngesikhathi sokubolekwa kepha nakumaprotheni okudla kanye nokudla okunempilo. I-Tofu ayithathi hlangothi kokunambitheka, futhi iyathengiswa, yenziwa ngezinongo ezahlukahlukene ezinosawoti, okubabayo noshukela. Kungenzeka futhi ukuthi wosa, ubhice kanye ne-broil.
6. Amakhowe
Amakhowe aqukethe uvithamini D, obaluleke kakhulu ekudleni ngesikhathi sobumnyama sonyaka. Ngaphandle kukavithamini D, ukumuncwa okungenakwenzeka kwe-calcium nokuzila kwayo, njengokujwayelekile, kuvela.
7. I-Walnut
I-Walnut iqukethe i-omega ebalulekile fatty acids. Lo mkhiqizo uzothatha indawo yokulahleka kwimenyu yezinhlanzi enciphile, okuwumthombo wamafutha onempilo. Ama-walnuts angaba yisidlwana esihle noma ahambisane namasaladi nama-dessert.
8. Izimila zasolwandle
Kulabo abazila ukudla, izimila zasolwandle zingumthombo we-iodine, trace elements, macro elements, vitamin, antioxidant selenium. Kubalandeli bokunambitheka kwakhe okungavamile, i-kelp izoba ukwengeza okuhle kumenyu. I-seaweed yizinsizi ezibilisiwe, yenza isaladi noma uyidle kanjalo nje, inkathi nge-sauce.
9. Isinkwa sikakolweni sonke
Kwisinkwa sikakolweni ophelele, kunamavithamini namaminerali amaningi, futhi ama-carbohydrate anikezela amandla nefayibha asiza ukuhlanza umzimba nokuwuvikela ekudleni ngokweqile.
10. Amafutha welineni
Umthombo wamafutha omega (omega-3, omega-6, omega-9), okuvame ukuba khona ezinhlanzini. Linseed uwoyela okuqukethwe lezi izakhi ngisho nangaphezu inyama.
Yiba nempilo!