UMary Allen
Ngaphandle uma ungezwani nokudla, ibhotela lamantongomane alinawo ubuthi ekatini lakho. Nokho, ibhotela lamantongomane nalo alinayo inzuzo yangempela ohlelweni lokugaya ukudla kwekati lakho. Njengomthombo wamaprotheni asekelwe esitshalweni, ibhotela lamantongomane alinawo wonke ama-amino acid adingwa yikati lakho.
Nakuba amakati amaningi ethanda ukunambitheka kwalokhu kusakazeka okunosawoti nokumnandi, abazali bekati kufanele bagweme ukunikeza abangani babo ibhotela lamantongomane. Ayinikezi inani lomsoco futhi, okubaluleke kakhulu, izithako ezithile, njengamafutha kanye nama-sweeteners okwenziwa angeziwe, angaba yingozi noma abe nobuthi emakatini.
Ingabe Amakinati Awalungile Emakatini?
Amantongomane awawona ubuthi ekatini ngalinye. Noma kunjalo, ukudla akukhuthazwa. Amantongomane aqukethe izithako eziningi kakhulu ezingagayeki kumakati. Isistimu yokugaya yekati, ikakhulukazi, ingaba matasa kakhulu ekugayeni amantongomane.
Yini okungafanele uphakele ngayo amakati?
- utshwala
- ukwatapheya
- Inhlama yesinkwa kanye nezinhlama ezisekelwe imvubelo
- Iziphuzo zamandla, i-cola, ikhofi, itiye
- emaphethelweni amafutha
- Ukudla Kwezinja
- I-cocoa nokudla okuqukethe i-cocoa njengoshokoledi
- I-garlic, i-leeks, i-chives, u-anyanisi (okuluhlaza, okuphekiwe, okumpusha)
- Amathambo (aluhlaza futhi aphekiwe)
- isibindi
- Imikhiqizo yobisi nobisi efana noshizi okhilimu, iyogathi, ushizi nokhilimu
- amaqanda aluhlaza
- Izinhlanzi ezingavuthiwe
- Ingulube eluhlaza (yasendle).
- Salt
- tuna
- Utamatisi namazambane angavuthiwe
- Amagilebhisi kanye Omisiwe
- I-Xylitol (i-xylitol, i-xucker) nokudla okulungiselelwe ngakho
- izithelo ezisawolintshi namafutha e-citrus
Kungani amakati ethanda ibhotela?
Uma ikati lakho lithanda ukudla ibhotela, ungakwazi ukwengeza okunye ekudleni kwekati ukuze uvuse isifiso sokudla. Kodwa-ke, ibhotela alifaneleki njenge-appetizer yansuku zonke.
Kungani amakati ethanda amantongomane?
Ngenxa yezithako zabo ezibalulekile ezifana namavithamini, amaminerali kanye ne-fiber yokudla, zihambisana nokudla kwezilwane. Nokho, kubalulekile ukuqinisekisa ukuthi akukho ukungezwani komzimba lapho ikati lidla. Amantongomane ikakhulukazi anamandla amakhulu lapha.
Yimaphi Amantongomane Angeke Awadle Amakati?
Ngakho-ke ama-hazelnuts, ama-walnuts, imbewu yethanga, imbewu ye-sunflower noma i-flaxseed. Ngingaluleka ngokumelene nama-alimondi njengoba aqukethe i-hydrocyanic acid. Wona - ikakhulukazi amantongomane - kufanele ahlale ephakelwa echotshoziwe ukuze inja yakho noma ikati lingakwazi ukuminyanisa lonke nati, isibonelo.
Ungaphakela kangaki i-tuna emakati?
Nokho, ngokuvamile, kufanele uphakele ikati lakho i-tuna kuphela ezimweni ezingavamile. Ngenxa yezizathu zempilo, ungakwenzi lokhu kube yinjwayelo futhi unikeze amanani amancane kuphela. Ungaphakeli i-tuna isikhathi esingaphezu kwesisodwa ngenyanga.
Ngingalinika ikati lami iyogathi?
Isikhuphasha seqanda, i-quark noma iyogathi inambitheka kahle kumakati futhi iyimithombo eyengeziwe yamaprotheni namavithamini, kodwa futhi ne-calcium. Ukwengeza isitokwe senyama esincane kwandisa amanzi okudla.
Ungakwazi yini ukunikeza amakati amaqanda?
Empeleni, amaqanda awekho phakathi →ukudla okunobuthi kwekati lakho futhi, uma emukelwe ngendlela efanele, angaba isidlo esinempilo noma isithasiselo esihlukahlukene ekudleni. I-yolk ikakhulukazi iqukethe amaprotheni namaminerali abalulekile wesidladla sakho sevelvet.
Ingabe ikati lingakwazi ukudla isinkwa?
Amakati angadla ucezu lwesinkwa ngezikhathi ezithile. Kodwa-ke, inomsoco kubo ngenxa yokuthi ayinawo amafutha noma amaprotheni. Ngakho isinkwa asithathi indawo yokudla kwamakati avamile, okunempilo.
Ingabe ikati lingadla ushizi okhilimu?
Ushizi othambile njenge-mozzarella awunampilo kumakati, kungaba okuluhlaza noma okuphekiwe, ngoba ane-lactose ephezulu. I-Cottage ne-cream cheese zifana, ngakho-ke kufanele zigwenywe.
Kungani amakati engakwazi ukudla i-tuna?
Njengoba i-tuna ekheniwe yakudala ngokuvamile iqukethe usawoti omningi nezinongo, kungcono ukusebenzisa ukudla kwe-tuna ekheniwe noma i-tuna entsha oyipheka kafushane. Uma iluhlaza, i-tuna iqukethe i-enzyme i-thiaminase, eyenza i-thiamine, okungukuthi uvithamini B1, ingasebenziseki emzimbeni.
Ingabe Izaqathi Zilungele Amakati?
Uma inja yakho noma ikati lithanda izaqathi ezihlanzekile, ungaphinda ulinike isanqante ukuze lisidle phakathi kokudla. Ezinye izinja zithanda ukudla izaqathi ziluhlaza. Ngamakati, maningi amathuba okuthi kube isanqante esishisayo esiqashelwa. Izaqathi ziyaziwa ukuthi zicebile ku-beta-carotene.
Ingakanani ibhotela lamantongomane eliphephile kumakati?
UDkt. Wooten usikisela 1/4 ithisipuni “noma, okungcono, 1/8.” Futhi bobabili odokotela bezilwane bayagomela ukuthi kungcono ukunikeza lokhu kwelashwa ukuze ufihle imithi. Azikho ngempela izinzuzo zezempilo, ngakho-ke uma zisetshenziswa nsuku zonke ukufihla iphilisi noma amabili, ligcine linani elincane kakhulu ngangokunokwenzeka.
Kwenzekani uma ikati likhotha ibhotela lamantongomane?
Ngenxa yokuqina kwayo, ukungaguquguquki okunamathelayo, ibhotela lamantongomane lingaba yingozi yokuklinywa kumakati. Ibhotela lamantongomane livamise ukuba ne-sweetener ebizwa ngokuthi i-xylitol enobuthi emakatini. I-Xylitol ingabangela ukuhlanza, ukukhathala, nokulahlekelwa ukusebenzisana kanye nezimpawu zingathuthukela ekubanjweni nasekuhlulekeni kwesibindi. Ibhotela lilula, lingcono.
Yiziphi izinhlobo zebhotela lamantongomane eziqukethe i-xylitol?
Okwamanje kunemikhiqizo emihlanu yebhotela lamantongomane esebenzisa i-xylitol: Go Nuts Co., Krush Nutrition, Nuts 'N More, P28 Foods, neProtein Plus PB.