Njengoko ubomi banamhlanje buxakekile, kulula ukuthenga ukutya evenkileni okanye ukuya kwindawo yokutyela nabahlobo kunokuyokupheka ekhaya, akunjalo? Kodwa ngaba wakha wacinga ngobungakanani betyuwa esiyongeza kwezi zitya ukuze siphucule incasa yazo? Kukho ityuwa eninzi efihliweyo ekutyeni okucutshungulweyo nakwizidlo zevenkile zokutyela kunetyuwa esiyongeza ekutyeni kwethu kwi-salt shaker etafileni. Namhlanje, siza kuthetha ngendlela ityuwa eninzi esiyongeza ngayo emizimbeni yethu ngokungazi enokuchaphazela ngayo impilo yethu.
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Kutheni sifanele sikhathazeke kangaka ngetyuwa (i-sodium)?
Ngamafutshane, ityuwa yisodiyam. Isodiyam ibalulekile kwimithambo-luvo kunye nezihlunu zomzimba wethu ukuze zisebenze kakuhle kwaye zigcine ulungelelwano lolwelo. Kodwa njengayo nayiphi na into, ukuba amanqanaba esodiyam aphezulu kakhulu, iingxaki ziyaqala ukuvela.
Xa i-sodium ityiwa ngokugqithisileyo, ichaphazela ngqo uxinzelelo lwegazi oluphezulu . Yile nto ithethwa luxinzelelo lwegazi oluphezulu. Uxinzelelo lwegazi oluphezulu lufana notshaba oluthuleyo. Uxinzelelo lwegazi oluphezulu olubekho ixesha elide lunyusa kakhulu umngcipheko wokufumana izifo ezinzulu ezifana nesifo sentliziyo kunye nestroke .
Cinga ngoku: Umntu omdala osempilweni udinga malunga ne-1,500 milligrams yesodium ngosuku. Oko malunga nethisipuni yetyuwa. Kodwa uninzi lwethu, ingakumbi abo batya kakhulu ngaphandle, sitya i-3,400 milligrams ngosuku, ngaphezulu kwesibini kwesixa esicetyiswayo. Oku koko kufuneka sikulawule.
Khumbula, ingxaki enkulu asikokuba utya kangakanani ityuwa ekutyeni kwakho. Kukho ityuwa eninzi kakhulu efihliweyo ekutyeni okucutshungulweyo nakwizidlo zevenkile zokutyela esizityayo.
Amacebiso alula okunciphisa ityuwa xa usitya ngaphandle
Akunyanzelekanga ukuba uyeke ukutya ngaphandle ngokupheleleyo, kodwa ukukhetha ukutya kwakho ngobulumko kunokunciphisa kakhulu lo mngcipheko. Ezinye iivenkile zokutyela, ingakumbi ezo zisebenzisa ityuwa eninzi, zidla ngokuba nexabiso eliphantsi.
| Uhlobo lwerestyu | Isizathu sokuba netyuwa eninzi | Oko unokukwenza |
|---|---|---|
| IsiTshayina, isiThai | Ukusetyenziswa kakhulu kwesosi yesoya, ezinye iisosi, umhluzi wenkukhu, kunye neesuphu. | Cela isosi yodwa. Khetha irayisi ephekiweyo kunye nenyama/intlanzi/imifuno eyosiweyo okanye ephekiweyo. |
| IsiTaliyani | Isosi yetumato efakwe ebhotileni, itshizi enetyuwa eninzi, kunye nenyama ecutshungulweyo (njengeham kunye nesalami). | Khetha ipizza enetshizi encinci kunye nemifuno emininzi. Cela isosi encinci kwipasta okanye khetha ipasta engenanto eneoyile yomnquma endaweni yesosi ebomvu. |
| Ukutya okukhawulezayo | Ukusetyenziswa kwezithako ezenziwe kwangaphambili, ezicutshungulweyo (ii-burger patties, ii-french fries, ii-sauces). | Ukuba kunokwenzeka, jonga ulwazi lwesondlo kwiwebhusayithi. Oda ngaphandle kwesosi, itshizi, okanye iipickles. Endaweni yeefries, fumana into efana nesaladi. |
Kulungile, ngoko ke kwixesha elizayo xa usiya evenkileni, khumbula ezi zinto:
- Musa ukuba namahloni okubuza imibuzo: buza umlungiseleli ukuba ukutya oku-odolayo kulungiselelwa njani, zeziphi iisosi kunye neziqholo ezisetyenziswayo. Ngamanye amaxesha, netapile ebilisiweyo inokuba netyuwa encinci phezulu.
- Cela isosi yodwa: Endaweni yokuba isosi ixutywe nokutya kwakho, cela isosi kwikomityi eyahlukileyo. Ngaleyo ndlela, ungasebenzisa kuphela ubungakanani obufunekayo.
- Khetha okulula: Endaweni yezitya ezixutywa kakhulu, njengee-casseroles, khetha inyama elula, intlanzi, kunye nemifuno eyosiweyo, ebhakiweyo, okanye eyosiweyo.
- Lumka ngeesaladi: Nangona isaladi isisidlo esinempilo, itshizi, iiolive, izilayi zeham, iicroutons, kunye needressing ezihamba nayo zinokuba netyuwa eninzi. Ngoko ke cela idressing yodwa kwaye usebenzise ezinye izithako ezimbalwa.
- Lumka nge-ketchup kunye ne-salsa: Nangona ezi ziphantsi kwiikhalori, zisenokuba netyuwa eninzi, ngoko ke lumka xa uzisebenzisa.
- Yongeza ityuwa ukuze incasa: Musa ukufikelela kwisixhobo sokuxuba ityuwa kwangoko nje ukuba ukutya kufike etafileni. Ncama ukutya kuqala. Usenokungasadingi tyuwa.
- Iziqhamo zedizethi: Endaweni yeedizethi ezigcwele ikhrimu okanye isosi, khetha into elula efana neziqhamo ezitsha okanye i-sorbet.
Ungayilawula njani ityuwa ekhaya?
Eyona nto ingcono onokuyenza kukutya ukutya okuphekiweyo ekhaya kangangoko unako. Ukutya ngaphandle kanye ngeveki kulungele impilo yakho kunye nesipaji sakho. Xa upheka ekhaya, kulula kakhulu ukulawula ityuwa.
Iindlela zokongeza incasa endaweni yetyuwa
Musa ukucinga ukuba ukunciphisa ityuwa kuya kwenza ukutya kungabi nancasa. Zininzi izinto ezintle ezinokongeza incasa endaweni yetyuwa:
- Ii-anyanisi ezimhlophe eziqhotsiweyo, ii-anyanisi ezifakwe ikharameli
- Iziqholo ezintsha (i-cilantro, i-mint, i-curry, i-turmeric)
- Ilamuni, ijusi yelamuni, ijusi yeorenji
- Iwayini encinci okanye iviniga
- Inkukhu okanye umhluzi wemifuno owenziwe ekhaya (iityhubhu ezithengwe evenkileni zinetyuwa eninzi)
Cinga ngale nto xa uthenga ukutya kwekhaya lakho.
Xa usiya evenkileni enkulu, funda ilebheli uze ukhethe izinto ezinesodium ephantsi . Lumka ngakumbi ngezi ntlobo zokutya.
| Ukutya okunetyuwa eninzi ekufuneka kuphetshwe ekhaya |
|---|
| - Ukutya okusemathinini (intlanzi, inyama, imifuno, iisuphu) |
| - Ukutya okukhenkcezisiweyo kunye neepizza |
| - Inyama ezicutshungulweyo ezifana neesoseji, iham, kunye nebhekoni |
| - Iityhubhu zesuphu kunye neepakethi zenoodles ezikhawulezayo |
| - Iicrackers, iitships, amantongomane anetyuwa |
| - Iipickles, iisosi (isosi yesoya, iketchup) |
| - Ezinye iintlobo zesonka, iikeyiki, kunye neebhisikithi |
Okubaluleke kakhulu, ukuba sele unemeko efana noxinzelelo lwegazi oluphezulu, isifo sentliziyo, okanye isifo sezintso, kubalulekile ukuthetha nogqirha wakho malunga nokutya kwakho. Uza kukunika icebiso elifanelekileyo kuwe.
Umyalezo Wokuya Ekhaya
- Uninzi lwetyuwa esiyityayo aluveli kwityuwa yasetafileni, kodwa luvela ekutyeni okuthengiweyo nasekwenziwe evenkileni.
- Ityuwa eninzi (i-sodium) ingakhokelela kwizifo ezinzulu ezifana noxinzelelo lwegazi oluphezulu, isifo sentliziyo, kunye nesifo sohlangothi.
- Xa usitya ngaphandle, buza ngendlela yokupheka, cela iisosi ngokwahlukeneyo, kwaye ukhethe ukutya okuphekiweyo ngokulula kangangoko (okuyosiweyo, okubhakiweyo, okuphekiweyo).
- Xa upheka ekhaya, sebenzisa igalikhi, ilayimu, kunye neziqholo ezahlukeneyo ukuze uphucule incasa endaweni yetyuwa.
- Xa ucinga ngempilo yakho, qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo.
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