Ukufumana ukutya okutsha esandleni akusoloko kulukhetho. Xa sixakeke okanye kukho into esingayilindelanga ivuthuza iishedyuli zethu, kulungile ukuba iiparithi zethu kunye neefriji zigcwele ukutya okunempilo. Noko ke, okunye ukutya okukhenkcezisiweyo kungcono kunezinye.
Ukuba ujonge ezantsi indawo yokutya ekhenkcezileyo kwivenkile yokutya, ukutya okunomkhenkce kuyahenda, kodwa kusenokungabi yeyona nto ilungileyo yokugcina ukutya okunempilo. Izidlo ezininzi ezikhenkcezisiweyo zilayishwa ngesodium kunye nezigcinakaliso ezingafunwa ngumzimba wakho. Ke ngelixa ukutya okunomkhenkce kulungile, yenza konke okusemandleni akho ukutsiba ezo kwaye ujolise iziqhamo kunye nemifuno ekhenkcezisiweyo.
nini i-lobster ebomvu engapheliyo i-shrimp 2020
Entsha ayiyomfuneko
Ngoxa iziqhamo nemifuno esandul’ ukutsha ziyimithombo ebalaseleyo yezondlo, imveliso engumkhenkce inokuba nesondlo ngendlela efanayo—maxa wambi ibe nesondlo ngakumbi! Kuphononongo olupapashwe kwi Ijenali yoKubunjwa kokutya kunye noHlalutyo , abaphandi bafumanisa ukuba akukho mahluko mkhulu kwixabiso lesondlo phakathi kwemveliso entsha kunye nomkhenkce-kwaye xa kukho umahluko, imifuno efriziwe kunye neziqhamo zaphumelela. Imveliso ingumkhenkce xa ikwincopho yayo, nto leyo inceda ukugcina izondlo, ngelixa imveliso entsha inokuphulukana nezondlo xa ihleli kwilori okanye kwindawo yemveliso.
Ukwenza Ukhetho Olunempilo
Xa uthengela imveliso ekhenkcezisiweyo, into ofuna ukuyijonga zizithako ezongeziweyo. Kwileyibhile, ukutya okunomkhenkce okunesondlo, kufuneka kubekho isithako esinye kuphela: isiqhamo okanye imifuno eboniswe kwipakethe. Oko kuthetha ukuba ujonge into efana ne-blueberries efriziwe, khangela ukuba kukho iswekile eyongeziweyo. Kwinto efana ne-broccoli ekhenkcezisiweyo, khangela ityuwa eyongeziweyo. Kwaye kuzo zombini: qiniseka ukuba akukho zithako ongazange uve ngazo.
Getty Imifanekiso
Siyakuxhasa ukufumana iziqhamo kunye nemifuno eninzi ekutyeni kwakho njengoko unako-entsha okanye ekhenkceziweyo-kodwa ezi zezona zikhetho zethu eziphezulu zemifuno enomkhenkce kunye neziqhamo oza kuzigcina kuzo.
Imifuno ekhenkcezisiweyo
1. I-Brokholi
I-broccoli ekhenkcezisiweyo yindlela entle yokutya imifuno eluhlaza xa intsha ingafumaneki. Yipheke ngezitya okanye uyiphakele iqhunyiswe njengesitya esisecaleni. Isebenza kakuhle kwiisuphu kunye ne-casseroles xa ufuna i-vitamin C eninzi kunye nefayibha.
Iresiphi esemfanekisweni: Inkukhu yeStovetop kunye ne-Broccoli Casserole
2. Isipinatshi
Isipinatshi esikhenkcezisiweyo siphantse sibengcono kunesipinatshi esitsha (ngaphandle kwe iisaladi ) ngenxa yokuba ifika i-preshrunk kumthamo ofanelekileyo ukuze ufumane idosi enzima yentsimbi, i-calcium kunye ne-potassium. Ingasetyenziselwa kwiindlela zokupheka ezininzi ezibiza isipinashi esiphekiweyo, njenge-spanikopita, amakhowa afakwe okanye i-lasagna.
Iresiphi esemfanekisweni: Isoseji, iMushroom kunye nesipinatshi iLasagna
isosi yokugaya i-fry
3. Ii-ertyisi
Iiertyisi ezikhenkcezisiweyo zibambelela kakuhle kwisikhenkcisi. Zinokongezwa kwirayisi eqhotsiweyo, idityaniswe kwi-puree, iphoswe kwi-potpie yenkukhu ukuze ibe nombala ongaphezulu okanye ixutywe kunye nezinye i-pantry staples zokudala izitya ezisecaleni kunye nefiber eyongezelelweyo.
4. Ikholifulawa
Ikholifulawa ekhenkcezisiweyo iphantse ifane nentsha xa sele iphekiwe. Unokuyiphakela iqhunyiswe yodwa, iphekwe kwaye icudiwe, okanye idityaniswe kwisuphu—usenokuthenga nerayisi yecauliflower ekhenkcezisiweyo ukuze ufumane enye i-carb ephantsi kunerayisi eqhelekileyo. Ngokubhekiselele kwizakha mzimba, ikholifulawa inikezela ngama-60% eemfuno zakho zemihla ngemihla zevithamin C kunye ne-14% yedosi yakho yemihla ngemihla yevithamin K.
Iresiphi esemfanekisweni: I-Salmon Chowder
5. I-anyanisi eqoshiwe
Ukuba netswele elikhenkceziweyo esandleni kukukhululeka okukhulu ukuba awukwazi ukuya emarikeni. Itswele elinqunqiweyo likwindlela yokupheka emnandi kakhulu kwaye, ngobulumko bobulumko, awuyi kuphoswa yiyo nantoni na ngetswele elinomkhenkce xa sele liphekwe esityeni.
6. Umbona
Umbona onomkhenkce ungasetyenziswa nangayiphi na indlela onokuthi usebenzise ngayo umbona omtsha (ngaphandle kombona kwi-cob), ngoko ke ukuba ufuna incasa yehlobo unyaka wonke, le yinto eyimfuneko. Ukuba unenkxalabo yokuba ingqolowa ineswekile eninzi kakhulu ukuba ithathwe njengokhetho olunempilo, unokumangaliswa kukufunda ukuba umbona uneswekile encinci kune-beet.
7. Iimbotyi eziluhlaza
Njengesipinatshi esikhenkcezileyo, kunzima ukuchaza umahluko phakathi kokutsha kunye nomkhenkce xa iimbotyi eziluhlaza ziphekiwe. Iimbotyi eziluhlaza zigcina i-crunch kunye nombala wazo kakuhle. Zinokusetyenzwa zibe yi-stir-fries, izidlo zesitya esinye kunye neesuphu ze-iron eyongezelelweyo, i-calcium kunye neevithamini C kunye no-A.
Iresiphi esemfanekisweni: Isuphu yemifuno eneziqholo
Isiqhamo Esikhenkcezisiweyo
1. Amaqunube
Ngeempawu zabo ezinokubakho zokulwa nomhlaza, unokufuna ukuncamathelisa amaqunube akhenkcezisiweyo kwingobozi yakho—amnandi phezu kokuba anesondlo. I-flavour yabo iphakama kakuhle emva kokuhlala kwiqondo lokushisa elibandayo, kwaye bagcina imilo yabo kwizinto ezibhakiweyo kunye nama-raspberries amatsha, kodwa amnandi njengoko kunjalo (kwaye ahamba kakuhle kwi-sundaes!).
2. Iipesika
Ufumana i-fiber, i-magnesium kunye ne-potassium ngeepesika-ezintsha okanye ezikhenkcezisiweyo. Iipesika (kunye neeapile) zikhenkceza kakuhle ukuba ufuna iziqhamo ezigqibeleleyo ezinencasa enkulu. Ukukhenkceza kweFlash kubavumela ukuba bagcine imilo yabo yeepayi kunye ne-cobblers, kodwa banokucocwa kwi-smoothies okanye baphekwe phantsi kwi-compote. Zikwasebenza kakuhle kakhulu kwiimuffins.
3. Iiblueberries
Ngaphezulu kokupakishwa ngee-antioxidants, kuninzi onokukwenza ngamaqunube afriziweyo. Abagcini nje ngokudibanisa i-antioxidant punch kwi-smoothies, basebenza kakuhle kwii-soufflés, imivalo ephukileyo, i-yoghurt efriziwe kunye ne-cobblers.
Iresiphi esemfanekisweni: Peach & Blueberry Cobbler
4. Iphayinaphu
Ukufumana ukomelela komzimba kunye nencasa yetropikhi unyaka wonke kwenziwa lula ngephayinaphu elikhenkcezisiweyo. Inye ikomityi yephayinaphu ikunika yonke ivithamin C oyifunayo ngosuku. Iphayinaphu elikhenkcezisiweyo lingabhakwa kwidizethi, kodwa likhanya ngokwenene ngaphakathi okanye kwi-ayisikrimu kunye nakwi-smoothies.
ham hock vs ham shank
Iresiphi esemfanekisweni: Iphayinaphu eliQinisekileyo iMargaritas
5. Imango
Imango ekhenkcezisiweyo isenokungabi phezulu engqondweni xa uthengela ukutya okukhenkcezileyo, kodwa kufanelekile ukuba uyifake kwinqwelo yakho—elayishwe ngentsimbi kunye neevithamini A no-C, awufuni ukuyigqithisa. IMango salsa inokukunika iswiti kunye nesiqholo nokuba awukwazi ukuya evenkileni. Yenza ngcono kwiidessert ezikhenkcezisiweyo, kodwa inokwenziwa ibe yipudding.
Iresiphi esemfanekisweni: IMango Pudding
