Ukutya okutyayo kuqinisekisa ukuba ukutya okulula kunye nokunciphisa umzimba zizinto ezimbini ezihambelanayo. Esi sicwangciso sokutya sinomdla sithetha ngelahleko ze-3-4 kilos ngenyanga, nangaphezulu, ukutya amashwamshwam yonke imihla.
Ukongeza koku kukutya okuthandwa kakhulu, amashwamshwam ayakhawuleza kwaye kulula ukuwaphatha. Ngesi sizathu kuthathwa njengeluvo olukhulu kwabo banexesha elincinci lokutya okanye ekufuneka betye kude nekhaya.
Yintoni na?
Umahluko ophambili ekubonisweni kukutya kwesandwich ngokubhekisele kwezinye izidlo zokunciphisa umzimba kukuba kukhuthaza ukusetyenziswa kwesonka. Kwaye kunjalo Esi sicwangciso sijonga isonka njengeqabane, kwaye ngokubanzi zonke ii-carbohydrate. Kwelinye icala, amanqatha (ngakumbi amanqatha agcweleyo) akhethwe njengotshaba olukhulu lomgca. Kwaye ithi iba mbi ngakumbi xa idityaniswe neyokuqala. Ngamafutshane, ungatya ii-carbohydrate, kodwa kuya kufuneka uphelise amafutha.
Esi sicwangciso sokutya siphakamisa Nika umzimba ngohlobo lwesonka indawo elungileyo yeecarbohydrate eziyifunayo yonke imihla ukwenza imisebenzi emininzi ngesiqhelo. Enye yazo kukubonelela ngombane. Kodwa uyayigxininisa into yokuba isandwich ayityebisi, isonka kufuneka sihlale sikhatshwa yimifuno, imifuno kunye nexabiso elincinci leprotheni ngaphandle kwamafutha. Iisendwitshi ewe, kodwa zisempilweni.
Inqanaba lokuphumelela elibhekiswe kulo liphezulu kakhulu, Into apho imeko yengqondo ine, ngaphandle kwamathandabuzo, ininzi yokwenza. Kwaye kukuba ngokwembono yengqondo, kubaluleke kakhulu ukugqiba ukutya kwaye ufikelele kwiinjongo zobunzima, ukutya kwesandwich kunokuba nzima ngakumbi kunabanye. Kuba ikuvumela ukuba utye amashwamshwam, akukho mvakalelo ininzi yokutya njengokutya kwabanye. Konke oku kunokwenza ukuba kube lula ngakumbi ukunyamezeleka kwabanye abantu.
Ngaba ikhona inkonzo eniyithengayo?
Amashwamshwam oku kutya akanakwenziwa nangayiphi na indlela, kodwa kufuneka ahlangane nothotho lweemfuno. Eyona iphambili kukuba awanamafutha, kuba yiyo le ndlela yokutya kufuneka ikuncede ukunciphisa umzimba. Ke ngoko, iihambhega eziqhelekileyo zokutya okukhawulezayo ziyalahlwa, Kunye nesandwich ye-chorizo okanye ezinye iisoseji ezinamafutha aphezulu.
I-serrano ham engenamafutha, ibele lenkukhu egcadiweyo kunye nesalmon zezinye zezinto ezivumelekileyo zesandwich. Ngaphandle kokuqwalaselwa njengesiqhelo senyama, izithako ezinje nge-turkey okanye inyama ephekiweyo ziyacetyiswa koku kutya. Kwelinye icala kuyacetyiswa ukuba kongezwe imifuno kunye nemifuno, enje ngearugula okanye itumato. Injongo kukonyusa igalelo lesondlo kwisandwich.
Kukho intetho yesithathu yesonka (okanye isonka esili-15 seesentimitha) ngosuku. Kodwa isixa sesonka umntu anokutya umntu sinokuhluka ngokuxhomekeke kwizinto ezininzi, kubandakanya i-BMI (isalathiso sobunzima bomzimba). Oku kutya kuqinisekisa ukuba kubangcono ukuba sisonka sengqolowa esipheleleyo okanye ngembewu, kuba zinceda ukonyusa imvakalelo yokuhlutha, kunye nokuphucula ukuhamba kwamathumbu. Iincopho kunye neebhiskithi azikhuthazwa, kunye nesonka esimhlophe kunye nesonka esisikiweyo, ngaphandle kokuba le yokugqibela ihambelana.. Isizathu kukuba ziindidi ekunzima ukubonelela ngezakha mzimba emzimbeni.
Isixa semihla ngemihla sesonka esabiweyo sihlala sityiwa ngendlela ye-snack ngexesha lesidlo sasemini okanye isidlo sangokuhlwa, kodwa akunyanzelekanga ukuyisebenzisa ukulungiselela isandwich. Inokutyiwa ngendlela yesiko, njengesitya esecaleni. Ukuba utya isandwich kwisidlo sangokuhlwa, emini bekufanele ukuba utye iiprotein kunye nemifuno epleyitini, uzama ukuyenza ingabinamafutha kangangoko. Kwaye ngokuchaseneyo.
Ukutya okunokudliwa kwaye akunakutyiwa
Ukutya kwesandwich kuphakamisa ukutya iintlobo ezahlukeneyo zokutya kunamafutha amancinci okanye akukho. Ukutya kuvunyelwe:
- I-Verdura
- Isiqhamo
- Pescado
- Ukutya inyama
- Ilayisi
- IPasta
- Iitapile
- Amaqanda abilayo
- Isonka samasi
- Ikofu, iti yamayeza kunye neziselo ezilula
Ideri iyavunyelwa, kodwa kufuneka ihluthwe. Umzekelo, kwisidlo sakusasa unokuba nekofu enobisi olunamafutha, ii-toast ezimbini kunye nesiqwenga sesiqhamo. Kwaye ii-yoghurts ezinqatyisiweyo zihlala zikhona ngexesha lesidlo sasemini kunye nokutya, kunye neziqhamo ezizezinye. Iichives, pickles, capers, kunye nama-mushroom nazo ziyavunyelwa. Ngokunjalo, kwisidlo ngasinye, kufuneka kufikelelwe kwiiglasi ezine zamanzi.
Kunoko, ioyile, ukutya okuthosiweyo, iikeyiki zeshishini, amashwamshwam aphekiweyo kunye nayo yonke into enamafutha ayivunyelwe. Inyaniso yokuba ukutya akuvumeli amafutha asempilweni okanye ukunciphisa umda ekusebenziseni kwabo kakhulu kubonisa ingxaki kwiingcali ezininzi. Kwaye oku kuluncedo emzimbeni (kunceda ukunciphisa umngcipheko wesifo sentliziyo) kwaye, ke, kufuneka ube yinxalenye ebalulekileyo yokutya okusempilweni kunye nokulinganisela.
Khumbula ukuba ngaphambi kokwenza naluphi na utshintsho olukhulu kwindlela otya ngayo, njengoko kunjalo, kubalulekile ukuba ubonane nogqirha wakho kuqala.