Tsatsa iNselele
Yekudla Emalesheni Langu-5 ngelilanga
Dlani emalesheni langu-5 etitselo netibhidvo onkhe malanga!
Indzaba yemaVithamini
Lapho atfolakala khona Umsebenti wawo lobalulekile ticadze liphopho kukhula kahle ngalokufanele litsanga mangoza kubona kahle emehlweni sikwashi ema-aphrikhothi aniketa lidvwadvwasi le-mucous sipinashi emampentjisi kuniketa sikhumba lesinemphilo ibhrokholi kwakha luhlaka lwemtimba nematinyo ibhrokholi phayinaphu kwakha emathishu emtimba emazambane titselo letinemanti lamanyenti kupholisa tilondza phepha loluhlata satjani emagwava kulwa nekungenwa tifo ema-brussel sprouts liphopho kukhulisa lizinga lekusetjentiswa kwe-ayoni ikholiflawa strobheli ematamatisi umfomfo ikiwi asparagasi emakotapeni kwacha emaseli engati labovu bhrokholi mangoza nemisipha emaphizi sipinashi kuvikela ludvadvwasi lwemaseli lungalinyatwa ngemaradikhali lakululekile emaphasinipsi shaladi lomkhulu ematamatisi emaphizi ema-olintji khanjiswa emazambane emagilebisi kuhamba emtimbeni kwemakhabhohayidretsi, emaphroteni, sipinashi emagwava nemafutsa kusita nekukhanuka kudla nekusebenta kahle kwemiva litsanga ibhrokholi ematamatisi spinashi emazambane sikhumba lesiphilile i-asiparagasi kusetjentiswa kwemanuthriyentsi ibhrokholi kukhululwa kwemandla ilethisi kwelekelela kubona kahle ngalokwetayelekile emehlweni emabhontjisi lahluta satjani emagwava kugaya shukela emaphizi mangoza emtimbeni emazambane kukhicitwa kwemandla ngenca yekutsintseka kwemakhemikhali ematamatisi kumaseli ema-brussel sprouts bhanana kwakheka kwemaseli engati labovu shaladi lomkhulu emakotapeni kusebenta kwemiva ligawu mangoza kusita ekwakheni iphrotheni emtimbeni emaphizi emahwabha kudzingeka ekwakheni bucopho emazambane i-asiparagasi emahwabha kwakheka kwemaaseli ibhrokholi emanetharini sitselo lesicishe sifanane nelipentjisi kodvwa sona sinesikhumba lesibusheleleti kusebenta kwetimpilini sipinashi ema-olontji kuvikela sifo sekudzinwa/kuphelela ngemandla ema-brussel sprouts emagonandvodza ikhogethi emakotapeni emabhontjisi laluhlata satjani shaladi lomkhulu
Indzaba yeFayibha lokuyimigca/samakhafitsi lokusekudleni ikakhulu titselo netibhidvo
Ifomula yakho yekunatsa emanti:
Sisindvo semtimba wakho sisondzetwe endzaweni yetinombolo temashumi 
Yehlukanisa nga-10
Yengeta 2
loku kulingana nelinani letingilazi temanti ngelilanga.
Ifayibha Lekuncibilikako:
Kubaluleke ekumunyeni shushekela
Kwehlisa lizinga lemafutsa
Ifayibha lecibilikako itsatsa sikhatsi kutsi sisu sibete lutfo(ulambe), ngako-ke yelula sikhatsi sekutsi umuntfu eve sengatsi wesutsi ? loko kuyintfo lenhle kulabadayethako
Sibonelo; Bhanana; Emahhabhula; Titselo letinemanti lamanyenti; I-Otsi; ema-Seawead; Emabhontjisi lomile; Emaphizi; emaLentheli
Ifayibha lengancibiliki emantini:
Isita kakhulu ekuvikeleni nasekwelapheni kucumba kwesisisu
Sibonelo: Emakhoba akolo, Emazambane (nesikhumba sawo); Ticadze; Tibhidvo letinemacembe; Kudla lokutinhlavana; Imijumbula, tinhlavu temaGilebisi/Emagonandvodza/Emahhabhula
Uma ngabe ingucuko yinye nje bantfu labangayenta endleleni labaphila ngayo bekukudla lokungenani emalesheni lasihlanu ngelilanga etitselo netibhidvo, emazinga ekwandza kwamdlavuza bekangehla nga-20%
kudla lokunefayibha lenyenti nemafutsa lamancane kungehlisa tehlakalo taloku:
Kucumbelana
Kulunywa sisu
Sifo
Umdlavuza wesibhobho
I-aphendiksi
Imbobo esibhonweni
Kucumba kwemitsambo
Sifo semitsambo yenhlitiyo
Ema-phayilisi
Sifo sashukela
Ungakulungiselela njani kudla kwetitselo nemibhidvo lokunemphilo lenhle
Ungatishiyi tibhidvo leticotjiwe emantini sikhatsi lesidze ? emavithameni atawuphuma
Uma upheka tibhidvo nome titselo, ungacali ufake imphushana leyisoda yekupheka ngobe loku kubulala emavithamini labalulekile.
Ungatipheki sikhatsi lesidze tibhidvo, tipheke ngelibhodo lelivaliwe tize titsambe.
Sebentisa nje emanti lamancane ladzingekile
Juba tibhidvo letitimphandze tibe tincetu letilinganako tivutfwa yonkhe indzawo masinyane futsi. Tibhidvo letinyenti letitimphandze tidzinga kuhwaywa nje kancane ngaphambi kwekutsi tidliwe nobe tiphekwe. Uma ngabe tifanele ticatwe, sebentisa umukhwa lokhaliphako ngobe kutawcateka sikhumba lesincane kuphela.
Kuncono ubhake tibhidvo netitselo tikhumba tato netingakasuswa sib: emazambane, litsanga, anyanisi, ematamatisi, emahhabhula nematsanga emabhathanathi. Emanti angamunya akhiphe emavithamini.
Uma ngabe kuyakhoneka, pheka sakufutsa nobe upheke ngehhavu i-micro wave njengobe lendlela icinisekisa kugcinwa kwemsoco kuletibhidvo netitselo.
Faka tibhidvo letinyenti (lokufaka ekhatsi nalamacembe laluhlata eticadze nematheniphu), uma upheka sitjulo nemakhasaroli.
Gwema kucata nekucoba ngalokungadzingeki njengobe linyenti lemsoco lisedvute nesikhumba.
Cata emazambane uma asaphekiwe loku kucinisekisa kungamoshi kakhulu
Uma tibhidvo setiphekiwe, tiphakele masinyane - gwema kutigcina tifutfumele nobe kutifutfulalisa ngalokwecile futsi (uma swudla)
Sebentisa lamanti bewupheke ngawo letibhidvo uma sewenta lisobho lakho njengobe angaba nemsoco.
Yenta isaladi lejabulisako lenemibala leminyenti lefakwe titselo netibhidvo letinemibala lehlukene tengetwe kulesaladi.
Bewati nje kutsi kudla 5 wetitselo netibhidvo ngelilanga ngulesinye setincumo letibalulekile longasitsatsa kute ugcine imphilo yakho iyinhle.
Tsatsa inselele- ya- 5 NGELILANGA imelula dlani lokungenani ?
Kwemndeni walokubovu (lycopene) sibonelo; emasheri, ematamatisi,emasitrobheri, emagwava nemahwabha
Kwemndeni lomtfubi (Beta- carotene) sibonelo; ticadze, ematsanga, lipopo, emangoza
Kwemndeni loluhlata sibonelo; umndeni wemaklabisi lanemawandza laluhlata (lutein) nemaphizi, emabhontjisi, emakotapeni lokunye lokubili lotikhetsele kona ngelilanga
Ngaso sonkhe sikhatsi khumbula imibala yemarobhothi!
Emaciniso nga-5
Inhlangano yeteMphilo yeMhlaba incoma kutsi sidle emalesheni langu-5 ngelilanga nobe lamanyenti etitselo netibhidvo. 5-NGELILANGA kumane nje kungumkhombandlela, futsi kute umkhawulo welinani lelisetulu
Tinyenti tizatfu tekukhetsa titselo netibhidvo:
Lizinga lemakharolisi (silinganiso semandla ekudla lokufutfumalisa umtimba) nemafutsa LIPHANSI
Tinemavithamini, emaminerali nefayibha LENYENTI futsi
TIKULUNGELE
ngumshuwalensi wemphilo yakho
Titfolakala NJALO NJE
Lilesheni linye lilingana:
sitselo lesisemkhatsini 1 inkomishi yetibhidvo letingemacembe wenkomishi yetitselo letinsha leticotjiwe/sikiwe ? inkomishi yetitselo letinsha nobe ijusi yetibhidvo inkomishi yetibhidvo letiphekiwe ? inkomishi yetitselo letonyiswe elangeni
Tizatfu lengu 5
Tekudla titselo netibhibdvo letinyenti
KULULA kutilungiselela kudliwa
TINYENTI longakhetsa kuto
Tikudla LOKUSHESHAKO ngekwendzabuko
TINAMBITSEKA kamnandzi
Tilungele IMPHILO YAKHO
Ematfuba etemidlalo
Wonkhe ungumncobi (lophumelelako)
Ema bakhandlekela lokusihlanu.
Titselo neticadze angemafutsa lasebenta kakhulu lowadzingako ngetikhatsi tekusebenta kakhulu.
Tikhatsi temincamula jucu, umsebenti wesikolwa, ema-awa lamanyenti usemsebentini ? kute lokungakwehlula uma ungadzabula intsambo yalokukungu-5- NGELILANGA onkhe malanga.
Nati tindlela letisheshako futsi letimelula tekufika ku
-NGELILANGA
Natsa ingilasi yejusi lensha.
Hlakahla titselo letinsha nobe ucobele titselo letinsha emdokweni/endenganeni.
Tamatisela titselo letinsha nobe letididiyelwe ejusini kuyogathi lengenawo emafutsa nobe lenemafutsa lamancane
Dlani isaladi nobe lisobho netibhidvo.
Ngeta esinkhweni sakho ilethisi, tinhlavu leseticala kumila,ematamatisi nobe lihhabhula lelihlakahliwe.
Faka emasaladini akho sipinashi netibhidvo letingakaphekwa.
Faka ezambaneni lakho umbila lophekiwe, litamatisi lelicotjiwe na-anyanisi nobe emagulebisi lonyisiwe nobe emakhowe
Ngenta ticadze nobe tintsi te-celery esikafutinini sakho sekudla kwasemini.
Dlani emagilebisi, emaphizi, nobe emagilebisi lonyisiwe.
Tsatsa titselo letonyisiwe njengema-aphrikhothi, emapulamu lonyisiwe nobe emakhiwa. Gcina kusicandzisi sekudla sitja setitselo leticotjiwe longatidla nobe kunini.
Yetama ucabange ngetibhidvo njengencenye lenkhulu yekudla kwakho bese ungeta inyama nobe inhlanti.
Ngenta tibhidvo letendlulele ekudleni kwakho lokungukona kukunyenti, njengebhrokholi kuphasta none ikhasaroli yakho.
Yenta ema-kebabs lanetibhidvo letinyenti.
Tfonsa tibhidvo (letinenyama lencane nobe tibete sanhlobo)
Sebentisa titselo kuhlobisa kudla kwakho.
Takhele luhlobo lwakho lwesaladi usebentisa titselo netibhidvo.
Faka titselo leticotjiwe ejusini utidle ngeyogathi nobe ngembijana yeluju lwetinyosi.
Yakha isaladi lenhle lemnandzi futsi lengakavami yetitselo.
Hlakahlela liphopho nobe phayinaphi etikwe-ayisikhrimu lenemafutsa lamancane.
Ngeta titselo leticotjiwe nobe titselo letitinhlavu (berries) kumamafini, emakhekheni nobe emicatsaneni.
Khumbula
Ema-enzayimu etitselweni nasetibhidvweni letiluhlata asita ekugayweni kwekudla esiswini, ngako-ke umtimba wakho utawuba nemandla lamanyenti, lokusho kutsi, DLANI TITSELO NETIBHIDVO LETINYENTI KUTE UBE NEMANDLA LAMANYENTI!
Lucingo: 6136251/2, Ifeksi: 6136494
