Emaphuzu nga 5
Inhlangano yeMhlaba yeTemphilo iphakamisa kutsi sidle titselo netibhidvo ka 5 ngelilanga. Lo 5 ngelilanga inkhombandlela nje kuphela, kantsi awukho umkhawulo.
o tinemavithamini lamaNYENTI, emaminerali nefayiba o tikuLUNGELE (tingumshwalense wemphilo yakho)
o titfolakala NJALO
Yini kuphakelwa?
sitselo lesilingene likomishi lesitselo lesifureshi lesisikwe ? njenge sikwele likomishi letibhidvo letiphekiwe likomishi letibhidvo letinemacembe likomishi letitselo letifureshi nobe luju letibhidvo likomishi letitselo letomiswe lilanga
Wetizatfu tekudla titselo netibhidvo letinyenti
KuLULA kutilungisa nekutiphakela
TiNYENTI longakhetsa kuto
Tingukudla lokuSHESHAKO kwemvelo
TiNAMBITSEKA kahle
Tilungele IMPHILO yakho
Niketa imphilo lekahle
Litfuba lekudlala
Nga-5-NgeliLanga
Wonkhe umuntfu uyawina uma asebentela fayifi
Titselo netibhidvo tingemandla lamakhulu lowadzingako etikhatsini letimatima kakhulu
Imincamulajucu, umsebenti wesikolo, emahora lamadze emsebentini ? akukho lokungakwehlula uma ufinyelela ku 5-NgeliLanga
Nati tindlela letisheshako naletilula tekufinyelela ku-5-NgeliLanga ekuseni
Natsa ingilazi yejuzi lefureshi.
Sika titselo letifureshi nobe usike titselo letomisiwe tibe saliphalishi.
Gocota titselo letihlanganisiwe wente iyogathi lenemafutsa lamancane.
Kudla kwasemini
Dlani isalati nobe lisobho netibhidvo.
Faka i-lettuce, ema-sprouts, ematamatisi nobe lihhabhula lelisikiwe esinkweni sakho (sandwitch).
Faka spinishi netibhidvo letiluhlata emasalatini akho.
Faka umnyani wembila lophekiwe elizambhaneni lelosiwe, ematamatisi lasikiwe ne-anyanisi nobe wakhowa.
Sneki
Hlafuhlafuna magilebisi, mapheya nobe magilebisi lawomisiwe.
Tsatsa titselo letomisiwe njengema-apulkosi, emaphruni nobe makhiwa.
Beka tibhidvo letisikiwe letiluhlata ngesitja esicandziseni lotatidla nobe kunini.
Kudla kwakusihlwa
Zama kucabanga ngetibhidvo njegencenye lenkhulu yekudla kwakho bese ungeta ngenyama nobe ifishi
Ngeta ngaletinye tibhidvo ekudleni kwakho lokukhulu, njenge-broccoli ku-pasta yakho nobe ikhaseroli.
Yenta ema-kebab ngetibhidvo letinyenti.
Tibhidvo letigayingiwe (ngenyama lencane nobe ngaphandle kwenyama).
Sebentisa titselo kuhlobisa kudla kwakho lokukhulu.
Yenta emasalati lahlukile usebentise titselo netibhidvo.
Idizethi
Yenta inhlanganisela yetitselo bese utiphakela neyogathi netinyosi letincane.
Yenta isalati lemnandzi lenhle.
Faka liphopho nobe sihhenga etulu kwe-ayisikhrimu lenemafutsa lamancane.
Faka titselo letisikiwe nobe ema-berry emakukisini eluhlobo lwemafini, emakhekhe nobe emabhesikiti.
Khumbula
Ema-enzaym etitselweni netibhidvo letiluhlata alekelela kugaya kudla, ngako-ke umtimba wakho utawuba nemandla lamanyenti, ngalamanye magama, DLANI TITSELO NETIBHIDVO LETILUHLATA LETINYENTI UTFOLE MANDLA LAMANYENTI!
Lucingo: 6136251/2, Ifeksi: 6136494
Dlani titselo netibhidvo kahlanu ngelilanga!
Indzaba yemaVithamini
Atfolakala ku Tibalulekele
makherothi liphopho kukhula kahle litsanga mangoza kubona kahle skwashi ema-apulkosi aniketa ludvwadvwasi lwemafinyila spinishi mapentjisi sikhumba lesiphilile i-broccoli ikhulisa ematsambo nematinyo
i-asparagus emakotapeni kwakheka kwemaseli labovu engati i-broccoli emangoza nemisipha emaphisi spinishi sivikela kutsi sikhumba sangekhatsi singalimali i-parsnips ema-leeks ematamatisi
emaphisi ema-olintji kwakheka kwemtimba ngekudla emazambane emagilebisi emakhabohayidreti, emaphrotheni nemafutsa spinishi emagwaba elekelela kukhanuka kudla litsanga nekusebenta kwemizwa i-broccoli ematamatisi
spinishi emazambane sikhumba lesiphilile i-asparagus kusetjentiswa kwetondlamtimba i-broccoli kukhishwa kwemandla lilethisi yelekelela kubona kahle emazambane
emabhontjisi laluhlata ngembala emagwaba agaya shukela emaphisi emangoes emtimbeni emazambane kukhicitwa kwemandla ngendlela yekusebenta kwemakhemikhali emaselini
ema-brussel sprouts bananas kwakhiwa kwemaseli labovu engati ema-leeks emakotapeni kusebenta kwemizwa ema-marrows emangoza alekelela kwakha emaphrotheni emtimbeni emaphisi lihabhu alekelela kukhula kwebucopho emazambane
Indzaba yeFayiba kumele udle phakatsi kwa 30 kuya ku 40g wefayiba ngelilanga
Indlela yakho yekunatsa emanti
Sisindvo sakho uma sibekwe kunombolo 10
Kwehlukaniswe nga 10
Loku kuba linani leliphelele letingilazi temanti ngelilanga
Lokuncibilikako:
Kubalulekele kumunya boshukela
Kwehlisa lizinga lekholesteroli
Ifayiba lencibilikako ibambelela kuphuma kwekudla emtimbeni, ngako-ke yenyusa kutiva usutsi - kulincedvo lolukhulu kulabo labatincisha kudla
Lokungancibiliki kwemanti:
Kubalulekile ekuvikeleni nasekulapheni kucumba
Sibonelo: i-Wheat Bran; Emazambane (lanesikhumba); Emakherothi; Tibhidvo letinemacembe lamanyenti; Tinhlavu tema-Cereal; Tibhidvo letimila tikhase ngaphasi kwemhlaba; Tinhlavu temaGilebisi/EmaPheya/Emahhabhula
Lizinga lekhensa lingehla nga 20% uma nje kuphela bantfu bangantjintja indlela yabo yemphilo ngekutsi badle titselo kasihlanu ngelilanga.
Ifayiba lenyenti nekudla lokuncane inganciphisa:
Ungatilungiselela njani titselo netibhidvo teMPHILO LEKAHLE
Ungayekeli tibhidvo letisikiwe emantini sikhatsi lesidze - emavithamini atawuphuma.
Uma upheka tibhidvo nobe titselo, ungafaki ikhuksoda ngobe loku kubulala emavithamini labalulekile.
Ungatipheki sikhatsi lesidze tibhidvo, pheka ngelibhodo lelivalekile tize titsambe.
Sebentisa emanti lamancane.
Sika tibhidvo letitimphandze ngekulingana kuze tiphekeke ngekulingana masinyane. Tibhidvo letinyenti letitimphandze tifuna kutsi utigeze (utihwaye) ngaphambi kwekutsi utidle nobe utipheke. Uma ngabe kumele uticate, sebentisa mukhwa lobukhali ngobe ngalendlela ungakwati kucata sikhumba lesincama (lesincane).
Kuncono kubhaka tibhidvo netitselo nemacembe ato (sibonelo: mazambhane, litsanga, anyanisi, tamatisi, mahhabhula, ne-butternut).
Emanti akhipha emavithamini
Uma kukhoneka pheka titselo nobe tibhidvo ngesitimu nobe nge-microwave ngobe lendlela icinisekisa kutsi msoco ungaphumi.
Ngeta letinye tibhidvo (ufake ekhatsi macembe emakherothi nema-turnips), uma upheka sitjulu nobe i-casserole.
Ungetayeli kucata nekusika ngobe umsoco lomnyenti usedvutane nesikhumba.
Cata mazambane uma sekaphekiwe ngobe loku kucinisekisa kutsi kube nekulahlekelwa lokuncane.
Uma tibhidvo setiphekiwe, tiphakele masinyane ? balekela kutsi utigcine tifutfumele nobe utifutfumete.
Sebentisa emanti lopheke ngawo tibhidvo uma upheka isosi lemhlophe, umsobho nobe lisobho ngobe itawuba nemsoco.
Yenta isalati lenhle lenemibala (ngetitselo letinemibala bese ungeta ngetibhidvo kulesalati yakho).
Sebentela 5
Utsi bewati kutsi kudla 5 wetitselo netibhidvo ngelilanga nguletinye tetintfo letibalulekile longatenta kuze unakekele imphilo yakho.
Yemukela incabhayi ya-5-Ngelilanga ? kulula
Dlani lokungenani-
INHLOBO LEBOVU Lycopene ngalamanye magama: ema-cherry, ematamatisi, ema-berry, emagwaba, emahabhu
LIPHUTI inhlobo (Beta-carotene) ngalamanye magama: emakherothi, litsanga, emaphopho, mangoza.
LUHLATA ngalamanye magama: Lokusamacembe lokuluhlata luhlobo lwekhabishi (lutein) nemaphisi, mabhontjisi, makotapeni naletinye letimbili lotitsandzako
KHUMBULA IMITSELELA YE-ROBOTHI NGASO SONKHE SIKHATSI!
