Zihlasele izipho zolwandle!
Nangona akunakwenzeka ukubiza igama lomhlaba wonke, ukusetyenziswa okuya kusenza sihle kwaye sempilweni, ukubandakanywa kwezilwanyana zaselwandle kwisondlo kunokuncedisa kakhulu, kwaye ngoko ke kukhokelela ekuphuculeni kwimeko yempilo. Emva koko, iintlanzi kunye neentlanzi zaselwandle ziqulethe i-omega 3 e-fatty acids ebalulekileyo.
Ukusebenzisa ivenkile zaselwandle
Ukuze kusetshenziswe ukutya kwezilwanyana zasemhlabeni, kuyimfuneko ukuba uphumelele ngokutshintsha. ukuloba le nto okanye loo mthombo weprotheni. Kwimfuneko yesonto ngeeveki ukulungiselela "usuku lweentlanzi". Ngokomzekelo, kwisidlo sakusasa ungadla isanti kunye ne-tuna, kunye nesidlo sakusika kunye ne-sprats okanye i-sardines.
Nazi iingcebiso ezifaka isandla ekufakweni ngokuthe ngcembe kwezilwanyana zaselwandle kwisondlo:
* Kufuneka ubeke endaweni yokudla kwasekuseni okanye ngesidlo sasemini. Ngokuhamba kwexesha, unokwandisa ukusetyenziswa kwazo ngokuphindwe kabini ngeveki.
* I-sandwich edikiweyo ingahlaziywa nge-salmon okanye ityhuna. Iiflanzi zentlanzi zinokupheka emlilweni ovulekileyo okanye kwi-grill. Ukulungiselela isandwich, ungathatha i-salmon okanye ityhuna.
* Enye inketho ingaba shish kebab evela kwintlanzi elukhuni, enzima ukukhanda.
* Unokwenza uphando kwiintlanzi ezinkulu zentlanzi, kunye neenkoliso ezininzi kunye neenqanawa zokuloba. Kwaye nawuphi na umzekelo, musa ukuyihoxisa i-classic seasonings yeentlanzi, i-lemon, izityalo kunye negalikhi.
* Unako ukugcina ityhunti yamathinki kwiminwe yakho. Zingaba zilungele ukwenza isidlo sasemini okanye ukutya kwasekuseni. Uya kuyidinga imizuzu embalwa ukulungiselela isaladi ye-tuna okanye i-casserole nge-vermicelli kunye ne-tuna. Musa nje ukongeza i-mayonnaise kakhulu.
* I-Salads kunye neeswitswitshi kunye neentlanzi zaselwandle ziyi-snack emangalisayo, ziya kuba luncedo kakhulu kunezo hamburgers kunye nezinja ezishushu.
* Abantwana ukususela ebuntwaneni kufuneka bafundiswe ukuba badle okunje, ukuze bahlakulele umkhwa wokudla kwabo baya kuhamba nabo ubomi babo.
* Kungcono ukutya iintlanzi eziphekiweyo kunye neentlanzi ziphekwe kwi-grill okanye umlilo ovulekile endaweni eyosiweyo, kuba kunamafutha amaninzi kwintlanzi ebhaka.
Khululwa iplati yezilwanyana zasemanzini
Inani labantu abaninzi emhlabeni jikelele bathanda kakhulu ukutya kwezilwanyana kwaye bawasebenzise ngokutya kungekhona ngenxa yokunceda kwabo, kodwa ngenxa yokuzonwabisa. Ukutya kwezilwanyana zaselwandle kunamathuba amaninzi: ixabiso lesondlo, ukunambitha kunye nokufumaneka. Ukongezelela, izitya kwiintlanzi kunye neentlanzi zasemanzini zidla ngokuba yimenyu yeeholide zenkcubeko kunye neentlanga.
Ngaba kunokwenzeka ukulinganisa ixabiso lentlanzi kunye nenyama?
Intlanzi kunye neenkotraceans ziyimithombo ephambili yeprotheni, kwaye iqulethe inani elincinci leoli. I-100 gram ingxenye yeentlanzi okanye ivenkile yezilwanyana zasemanzini iqulethe malunga ne-20 gram yeprotheni, kwaye le ngxenye yesithathu yemfuno yansuku zonke yomzimba kwiprotheni. Intlanzi ngumthombo ogqwesileyo weprotheni ephezulu, equkethe amino acid efunekayo, ngokugqithisileyo ifaniswe kungakhathaliseki ubudala. Izidlo zaseLwandle zinamafutha angaphantsi, kunye neekhalori ngaphezu kwenkomo, inyama yengulube okanye umdlalo. Ukongeza, kwizipho zolwandle, umxholo wesinyithi, i-calcium kunye ne-zinc ziphezulu.
Inzuzo engathandabuzekiyo yokutya kweentlanzi kukuba kunokwenzeka ukuba kucebise ukutya okuninzi. Ukutya kwezilwanyana kunye neentlanzi zithengwa, zifikeleleke kwaye zinezondlo kakhulu, nazo ziphezulu kakhulu kuwo umxholo weeprotheni kunye namafutha enempilo, okubangela ukuphucula umzimba.