Ezweni lanamuhla elisheshayo, ukunethezeka kuvame ukuza kuqala kunomsoco. Kodwa-ke, ukulondoloza ukudla okulinganiselayo kubalulekile empilweni kanye nokuphila kahle. Enye yezindlela ezilula zokuqinisekisa ukuthi ukudla kwakho kwemifino kuyahlangatshezwa yimifino efakwe ethinini exutshwe. Akukhona nje ukuthi le mikhiqizo ehlukahlukene inikeza ukunambitheka okuhlukahlukene, kodwa futhi igcwele izakhi ezingazuzisa impilo yakho ngezindlela ezihlukahlukene.
Inani lokudla okunomsoco wemifino exutshwe ethinini
Imifino efakwe ethinini ehlanganisiwe ingumthombo omuhle kakhulu wamavithamini namaminerali abalulekile. Ngokuvamile zihlanganisa izaqathe, uphizi, ummbila, ubhontshisi oluhlaza, futhi ngezinye izikhathi ngisho nemifino engavamile efana nopelepele wensimbi noma amakhowe. Ngayinye yale mifino inikela ngezakhi eziyingqayizivele ekudleni kwakho. Isibonelo, izaqathi zicebile nge-beta-carotene, ebalulekile empilweni yamehlo, kanti uphizi ungumthombo omuhle wamaprotheni kanye ne-fiber. Ummbila wengeza ama-carbohydrate ukuze ube namandla, futhi ubhontshisi oluhlaza unama-kilojoule amancane kodwa uphezulu ngamavithamini A, C, no-K.
Enye yezinto ezinhle ngemifino ekheniwe ukuthi ineshalofu elide lokuphila. Nakuba imifino emisha ingase ibe mbi kalula, imifino ekheniwe ingagcinwa izinyanga, okwenza kube inketho yokugcina ukudla okuthembekile. Lokhu kusho ukuthi ungahlala unezinhlobonhlobo zemifino esandleni sakho ukuze uqiniseke ukuthi uhlangabezana nezidingo zakho zansuku zonke ngaphandle kokukhathazeka ngokumosha.
Elula futhi emnandi
Ukunethezeka kwemifino efakwe ethinini ehlanganisiwe akukwazi ukweqiwa. Ziphekwe ngaphambilini futhi zilungele ukudliwa, okuzenza zibe inketho enhle kubantu abamatasa noma imindeni. Kungakhathaliseki ukuthi ulungisa ukunyakazisa okusheshayo, ukungeza esobho, noma ukungeza ku-casserole, imifino efakwe ethinini exutshwe ingathuthukisa ukunambitheka nokunambitha kokudla kwakho ngaphandle kokuchitha isikhathi esiningi sokulungiselela.
Ukwengeza, ukunambitheka kwemifino ekheniwe ehlanganisiwe kuye kwathuthuka kakhulu phakathi neminyaka. Intuthuko kubuchwepheshe bokukhenikha ivumele ukulondolozwa okungcono kokunambitheka nokuthungwa. Imikhiqizo eminingi manje inikezela ngezinketho ze-sodium ephansi ngisho nezinto eziphilayo ukuze zibhekelele abathengi abaqaphela impilo. Uma ifakwe kahle, le mifino ingenza ukwengeza okumnandi kunoma yisiphi isidlo, inikeze umbala ne-flavour ukuthi imifino emisha ngezinye izikhathi ayinakho, ikakhulukazi ngenkathi engekho.
Hlangana nezidingo zakho ezigcwele zemifino
Ukufaka imifino efakwe ethini ekudleni kwakho kuyindlela enhle yokuqinisekisa ukuthi uhlangabezana nezidingo zakho zemifino. I-USDA incoma ukuthi abantu abadala badle okungenani izinkomishi ezimbili kuya kwezingu-3 zemifino ngosuku, kuye ngeminyaka nobulili. Imifino ekheniwe ehlanganisiwe ingakusiza ukuthi ufinyelele kalula lo mgomo. Angakwazi ukungezwa kalula kumasaladi, ahlanganiswe nama-smoothies, noma asetshenziswe njengesitsha esiseceleni, okwenza kube lula ukwandisa ukudla kwakho kwemifino.
Imifino exutshwe ethinini nayo iyindlela enhle kulabo abazabalaza ukudla ukudla okwanele ngenxa yemikhawulo yokudla, ukutholakala kokudla okusha okulinganiselwe noma ukuphila okumatasa. Banikeza ikhambi elisebenzayo lokuqinisekisa ukuthi wonke umuntu, kungakhathaliseki ukuthi izimo zakhe zinjani, angajabulela izinzuzo zokudla okunothe ngemifino.
Ngokufigqiwe
Sekukonke, imifino efakwe ethini exubile iwukudla okulula, okunomsoco, futhi okumnandi okunganelisa zonke izidingo zakho zemifino. Zinikeza izakhi ezihlukahlukene ezibalulekile, kulula ukuzilungiselela, futhi zingathuthukisa ukunambitheka kwezitsha ezingenakubalwa. Ngokuhlanganisa le mikhiqizo enemisebenzi eminingi ekudleni kwakho, ungajabulela izinzuzo zokudla okunomsoco ngaphandle kokudela ukunambitheka noma ukunethezeka. Ngakho ngesikhathi esizayo uma uya esitolo, ungasishayi indiva ingxenye yemifino efakwe ethinini—impilo yakho nokunambitha kuzokubonga!
Isikhathi sokuthumela: Mar-11-2025