Ngaba nawe uhlala uziva unegesi? Okanye uziva ngathi isisu sakho sigcwele? Ngaba ngamanye amaxesha uva iintlungu zesisu? Iingxaki zokugaya ukutya ezinje zixhaphake kakhulu phakathi kwethu eSri Lanka. Ukutya esikutyayo, imikhwa yethu yokutya, zonke ezi zinto zichaphazela ngqo oku. Ngoko ke namhlanje, masithethe ngendlela umntu oneengxaki ezinjalo afanele azilungise ngayo iindlela zakhe zokutya nokusela.
Kutheni sifumana iintlungu zesisu ngolu hlobo?
Kunokubakho izizathu ezininzi zoku. Ngamafutshane, ezinye iimpazamo kwindlela esiphila ngayo zihlala zingunobangela.
Khawucinge nje, singakanani ukutya okupakishwe kwiipakethe kunye neziselo ezineswekile esizityayo evenkileni? Kwaye sikwatya iziqhamo, imifuno, kunye nemifuno embalwa kakhulu enefayibha eninzi. Oku kunefuthe elikhulu ekusebenzeni kwenkqubo yethu yokugaya ukutya.
Ukongeza, ezinye iindlela zokutya ezingafanelekanga nazo zingunobangela woku.
- Ukutya ngokungxama: Ukuginya ukutya ngaphandle kokukuhlafuna kakuhle.
- Ukutsiba ukutya: Ukutsiba isidlo sakusasa nesasemini uze emva koko utye isidlo esikhulu ebusuku.
- Iindlela zokutya ezingavumelekanga: Ukutya ngexesha elifanayo yonke imihla.
Le mikhwa inokwenza kube nzima kwindlela yethu yokugaya ukutya ukuba yenze umsebenzi wayo ngokufanelekileyo. Kodwa iindaba ezimnandi zezokuba ngokwenza utshintsho oluthile kwindlela esitya ngayo nesisela ngayo, uninzi lwezi ngxaki lunokulawulwa.
Ukutya 'okulungileyo' okulungele inkqubo yokugaya ukutya
Kulungile, masibone ukuba zeziphi izinto ezilungileyo kwisisu sethu kwaye kufuneka zongezwe kwizidlo zethu. Ezi ziya kunceda ukwenza lula inkqubo yakho yokugaya ukutya.
Iziqhamo nemifuno
Ubungakanani befayibha namanzi kwezi zinto zokutya kunceda ekuthinteleni izifo ezifana nokuqhina kwesisu kwaye kwenze kube lula ukugaya ukutya.
| Iintlobo ezilungileyo zeziqhamo | Iintlobo ezilungileyo zemifuno |
|---|---|
| Iapile, ibhanana, iavokhado | Iimbotyi, iminqathe, iibhithi |
| Iidiliya, ivatala, ipapaya | Ikhukhamba, ibroccoli, ikhaphetshu |
| Imango, i-nectarine, i-kiwi | Ispinatshi, ithanga, iitapile |
| Iipere, iiplum ezomisiweyo (iiPrunes) | Iitumato, iiradishes, umbona |
Iiproteni kunye neenkozo
Iiproteni ezinamafutha aphantsi kunye neenkozo ezipheleleyo zilungile kakhulu kwisisu sakho.
| Umthombo olungileyo weprotheyini | Iinkozo ezilungileyo |
|---|---|
| Amaqanda, intlanzi, inyama engenamafutha | Isonka sengqolowa epheleleyo/Isonka sengqolowa epheleleyo |
| Inkukhu (isusiwe ulusu), iTofu | Irayisi emdaka okanye irayisi eluhlaza |
| Iimbotyi ezifana neelentile, iitshizi kunye neembotyi eziluhlaza | Ipasta yengqolowa epheleleyo |
| Amantongomane, ibhotolo yamandongomane | Iinkozo ezifana ne-oats kunye ne-buckwheat |
Ukutya ekufuneka ukuqaphele kancinci
Njengokutya okumnandi, kukho ukutya okunokubangela ukudumba kwesisu. Akunyanzelekanga ukuba uyeke ukutya ngokupheleleyo, kodwa bubulumko ukunciphisa kancinci.
- Ukutya okunamafutha nokuqhotsiweyo: Ukutya okuqhotsiweyo (okutya okufutshane, iifries) kuthatha ixesha elide ukugaywa, nto leyo enokubangela ukungakhululeki esiswini.
- Ukutya okunongwe kakhulu: Ukutya okunongwe kakhulu kunokubangela isitshiso kwabanye abantu.
- Ukutya okuneswekile nokumnandi: Izinto ezifana neekeyiki, iibhisikithi, kunye neziselo eziswiti zinokubangela igesi.
- Ukutya neziselo zokwenziwa:Kungcono ukungatyi ukutya okupakishwe kakuhle kangangoko kunokwenzeka.
Into ebalulekileyo kukuba ayingomzimba womntu wonke ofanayo. Ukutya okunengxaki komnye umntu kusenokungabi yingxaki komnye. Kungoko ke, kubalulekile ukuchonga ukuba zeziphi izinto ongakwaziyo ukuzinyamezela.
Ukuba unale mpawu, qiniseka ukuba ubonana nogqirha.
Ukuba iintlungu zesisu sakho aziphucuki nangona utshintshe indlela otya ngayo kwaye ulandela imikhwa emihle, okanye ukuba unezinye zeempawu ezilandelayo, kubalulekile ukubona ugqirha wakho ngokukhawuleza . Ezi zisenokuba ziimpawu zesifo esinzulu ngakumbi.
| Iimpawu zeFlegi ebomvu ekufuneka uziqaphele | |
|---|---|
| Uphawu | Inkcazo |
| Igazi esitulweni | Ukuba indle yakho ibomvu okanye imnyama inegazi. |
| Ukucaphuka okanye ukuhlanza okungapheliyo | Ukuba isicaphucaphu nokuhlanza kuyaqhubeka kangangeentsuku ezininzi. |
| Ukunciphisa umzimba ngendlela engachazekiyo | Ukuba ngequbuliso wehla umzimba ngaphandle kokuzama. |
| Ukuvakalelwa rhoqo kokudinwa kakhulu | Ukuba uhlala uziva udiniwe kwaye ungenabomi ngaphandle kwesizathu. |
Xa uneempawu ezinje, musa ukuzama ukuzinyanga ngokukhangela kwi-intanethi. Eyona nto ingcono onokuyenza kukubona ugqirha ofanelekileyo, wenze uvavanyo olufunekayo, uze ufumane unobangela ochanekileyo.
Umyalezo Wokuya Ekhaya
- Ukutya okutyayo kuchaphazela ngqo iingxaki zenkqubo yakho yokugaya ukutya.
- Yongeza iziqhamo, imifuno, kunye neenkozo ezipheleleyo ezityebileyo kwisondlo sakho.
- Nciphisa ukutya okunamafutha, okuneswekile, okuneziqholo, kunye nokutya okupakishwe kwiipakethe kangangoko kunokwenzeka.
- Hlafuna ukutya kwakho kakuhle, yitya kancinci, kwaye kwenze umkhwa wakho ukutya ngexesha elifanelekileyo.
- Ukuba uneempawu ezifana negazi esitulweni sakho, ukuhlanza okungapheliyo, okanye ukwehla kobunzima ngendlela engachazekiyo, ngokuqinisekileyo kuya kufuneka ubone ugqirha.
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