Okuqukethwe
Amantongomane nezithelo ezomisiwe zibizwa ngokufanelekile ngemikhiqizo yezempilo engenakuqhathaniswa - uhlu lwezakhiwo zabo ezibalulekile alupheli. Ngesikhathi esifanayo, amantongomane nezithelo ezomisiwe eziwusizo kakhulu ezinganeni zingabangela ukulimala emzimbeni. Ukuze ugweme lokhu, kufanele ufunde okuningi ngangokunokwenzeka ngabo.
Mncane, kepha ukude
Izinzuzo zamantongomane ezingane zikhulu kakhulu. Okubaluleke kakhulu ama-amino acid abalulekile ekukhuleni okufanele. Ekubunjweni okunokulinganisela okunjalo, azitholakali ekudleni kwezitshalo. Amafutha amelwa ngama-acid angenamafutha. Phakathi kwabo, indawo yodumo ihlala ama-omega-3 acid, abhekele umsebenzi ohlelwe kahle wesistimu yezinzwa nobuchopho. Ngaphezu kwalokho, amantongomane acebile ngamavithamini abalulekile futhi alandelela izakhi.
Izithelo ezomisiwe zihlaba umxhwele ngenkimbinkimbi yazo yamavithamini namaminerali. Akuyona imfihlo ukuthi ukwelashwa kokushisa kubulala kancane izinto eziwusizo ekwakhiweni kwezithelo ezintsha, kuyilapho izithelo ezomisiwe zizigcina cishe ngokuphelele, futhi zigcinwa ngale ndlela isikhathi eside kakhulu. Izithelo ezomisiwe nazo zine-fiber eningi, enesibopho sokusebenza komgudu wamathumbu. Futhi ngenxa ye-fructose, lesi sibiliboco sisebenza kahle esikhundleni samaswidi ayingozi.
Isingeniso esifanelekile
Ngingayinikeza ingane yami amantongomane ngakanani? Odokotela abakukhuthazi ukwenza lokhu ngaphambi kweminyaka emithathu, ngaphandle kwalokho ingane izifaka engcupheni yokuminza. Ngaphezu kwalokho, isisu sengane engavuthiwe asikwazi ukukhokhela inqwaba yamafutha, kungasaphathwa iqiniso lokuthi amantongomane angesinye sezilonda eziyingozi kakhulu. Kungakho kunconywa ukuthi ubangenise ekudleni ngemithamo emincane, ubheke ngokucophelela ukusabela. Mangaki amantongomane ongamnika ingane engaphezu kweminyaka emithathu ubudala? Ingxenye ephelele ingama-30-50 g wamantongomane angadluli kabili ngesonto.
Ngezithelo ezomisiwe, konke kulula. Bangangezwa kwimenyu yezingane kusuka ezinyangeni eziyi-11-12. Imvamisa baqala ngama-decoctions asuselwa kwizithelo ezomisiwe. Kuvunyelwe futhi ukunikeza ingane izingcezu ezingu-1-2 ze-apula noma ipheya elomisiwe, ukuqapha ngokucophelela isimo sayo. Ngemuva kwalokho ungaqhubekela phambili ngokushelela kuma-apricot omisiwe, umlimi unquma, izinsuku nezithelo zomisiwe. Khumbula: isabelo sansuku zonke akufanele sidlule ama-50-80 g wezithelo ezomisiwe.
Impi Yesiteleka Sezempilo
Amantongomane okuzivikela kwezingane - omunye wemikhiqizo ewusizo kakhulu. Futhi uhlobo ngalunye lunenzuzo ethile. I-Walnut inomphumela wokuqinisa futhi yenza ukugaya kujwayelekile. Ama-hazelnuts athuthukisa ukusebenza kwenhliziyo futhi avimbele ukuthuthukiswa kwe-anemia. Amantongomane ashukumisa isimiso sezinzwa nezinqubo zokucabanga. Ama-alimondi akhuthaza ukukhula nokuthuthukiswa kwezitho ezihlukahlukene. I-Cashew iqinisa uqweqwe lwamazinyo futhi ikhulule ukuvuvukala. Izinzuzo zamantongomane kaphayini ezinganeni ukuthi athoba abangaphumuli futhi akhuthaze ukulala okuzolile.
Izithelo ezomile nazo azikho ngaphansi kwamantongomane ngokwemiphumela yokwelashwa. Ama-Raisin azo zonke izinhlobo aqinisa ngokuphelele amasosha omzimba, ngakho-ke kunconywa ukuvimbela i-beriberi. Amabhilikosi omisiwe asheshisa ukukhula jikelele futhi avikele uhlelo lokujikeleza kwegazi ezintweni ezingezinhle. Ama-prunes abalulekile ekugayeni okunempilo kanye ne-microflora ejwayelekile yamathumbu. Izinsuku ziqinisa amathambo namazinyo, nokunwebeka kwezicubu zomzimba.
Ukukhetha okungakhethi
Kubalulekile ukwazi hhayi kuphela ukuthi yimaphi amantongomane anganikezwa izingane, kodwa nokuthi ungawakhetha kanjani kahle. Okufanelekile, kufanele uthenge amantongomane kugobolondo - ngakho-ke awawohlakali isikhathi eside. Uma uthola ingubo enothuli ngaphakathi, umuthi kufanele ulahlwe. Lokhu kukhombisa ukuba khona kwezinto eziyingozi. Nakani umbala wengqikithi. Ubuphuzi obusikiwe bubonisa ukuqala kwenqubo yokubola. Ngendlela, ukugcina amantongomane isikhathi eside, womise bese uwagcina endaweni epholile futhi emnyama.
Ukubukeka okukhangayo kwezithelo ezomisiwe akuyona ngaso sonke isikhathi uphawu lwekhwalithi enhle kakhulu. Ngokuphambene nalokho, kuvame ukukhombisa ukuthi isithelo siphathwa ngento ekhethekile ukunikeza ubushelelezi nokukhanya. Eqinisweni, izithelo ezomisiwe ezifinyiwe futhi ezingathandeki kakhulu ziwusizo kakhulu. Kodwa izibungu nokunambitheka kwewayini kukhipha umkhiqizo obugcinwe ukwephulwa. Ukugwema lokhu ekhaya, gcina izithelo ezomisiwe esikhwameni selineni lapho somile futhi simnyama.
Ukuphathwa okubucayi
Unganikeza kanjani amantongomane ezinganeni? Kunoma ikuphi, awukwazi ukuzidla ziluhlaza. Iqiniso ngukuthi amanye amantongomane aqukethe ubuthi obuthanjiswa kuphela ngemuva kokwelashwa kokushisa. Kepha akufanele weqe izinhlamvu - imizuzu emihlanu epanini elomile yanele impela. Odokotela bayeluleka ngokunikeza izingane amantongomane nge-muesli, njengengxenye yezitsha ezahlukahlukene noma i-dessert. Kepha hhayi ngamakhekhe, ngoba ngokwama-calories, ihlanganisa uhhafu wokudla kwansuku zonke kwengane.
Izithelo ezomile zigezwa kahle futhi zifuthwe ngamanzi abilayo. Kuleli fomu, zingangezwa okusanhlamvu, i-cottage shizi namasaladi. Futhi izithelo ezomisiwe zenza i-vitamin compote enhle kakhulu. Thatha ingxube yanoma yisiphi isithelo esomile esinesisindo esingu-50 g bese uthela ama-500 ml wamanzi ahlungiwe ubusuku bonke. Ekuseni, ngaphandle kokukhipha amanzi, letha isithelo sezithelo emathunjini bese usivumela sime ngaphansi kwesembozo isikhathi esingangehora. Kulesi simo, kungcono ukwenza ngaphandle koshukela noma ukufaka uju esikhundleni salo.
Amantongomane nezithelo ezomisiwe ziyisithako esibalulekile ekudleni kwengane, ikakhulukazi ezinyangeni zasebusika. Kodwa lokhu kunjalo lapho inzuzo inqunywa inani. Khetha kuphela imikhiqizo yekhwalithi ephezulu yezingane futhi uyipheke ngomphefumulo kanye nephothali yokupheka "Ukudla Okunempilo Eduze Kwami".