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Imifuno enamagqabi ilungile kwimpilo yakho iyonke ilayishwe ngeevithamini, iiminerali kunye nefayibha, enegalelo kwizibonelelo zempilo zemifuno enamagqabi. Namhlanje, kweli nqaku siza kuthetha ngolunye olunamagqabi aluhlaza ngokukodwa olubekelwe izibonelelo zalo zezempilo. Ewe, sithetha ngesipinatshi, oluhlaza uthandwayo unamagqabi abantu abaninzi abanolwalamano lothando nentiyo.
Isipinatshi ngumthombo ogqwesileyo wevithamini A, ivithamin C, ivithamin K, ikhalsiyam, isinyithi, i-folic acid, i-potassium kunye nemagniziyam, eyenza oluhlaza lunamagqabi lube kukutya okuphezulu. Ngaphandle kwezi zondlo zixabisekileyo, ukusetyenziswa kwesipinatshi kuphantsi xa kuthelekiswa neminye imifuno eluhlaza [1] .
Isipinatshi luhlaza ogqwesileyo onamagqabi onokuthi ubandakanywe ngokulula kukutya kwakho ngeendlela ezahlukeneyo.
1. Iisaladi
Isipinatshi sinokongeza kakhulu kwiisaladi zakho zemihla ngemihla, nokuba zezesaladi okanye ezingezozamifuno, oluhlaza lunamagqabi luya kuhamba nayo yonke into. Unokukhetha ispinatshi somntwana ngelixa ulungiselela iisaladi njengoko ziphezulu kwii-flavonoids [Mbini] . Ukongeza imifuno emitsha, amandongomane kunye neziqhamo kwisaladi yakho kuya kuyenza ibe nesondlo ngakumbi kwaye ibe nencasa.
Indlela yokwenza: Kwisitya, yongeza inani elincinci lesipinatshi somntwana kunye nemifuno embalwa oyikhethileyo kunye namantongomane kunye neziqhamo. Njengokunxitywa kwesaladi, ungasebenzisa i-dash yeoyile ye-oliva eyintombi enyulu kuyo njengoko isempilweni [3] .
Izibonelelo ezili-10 zokutya isipinatshi yonke imihla
2. Isuphu
Isipinashi silungile kwisobho sakho sokufudumala kwentliziyo. Idityaniswa kakuhle nezinye izithako kunye nokongeza incasa kwisuphu yakho. Abantwana abangakuthandiyo ukutya isipinatshi banokufumana oluhlaza njengamagqabi kwifom ecocekileyo kunye nezinye izilwanyana [4] .
Indlela yokwenza: Epanini, yongeza ioyile kunye netswele enqunqiweyo kunye negalikhi. Yigutye kwaye ungeze isipinatshi esinqunqiweyo, uyixhokonxe kakuhle. Yongeza ipepile kunye netyuwa yokwenza isinongo uze udibanise igrama okanye umgubo we-besan, iziqholo namanzi, udibanise kakuhle. Vumela ukuba ipholile imizuzu embalwa emva koko uthele lo mxube kwi-blender uze uyixube. Dlulisela epanini, uyixhokonxe kwaye uyimilise okwemizuzu embalwa.
3. Qhotsa u-fried
Ukuqhotsa yenye indlela yokutya isipinatshi. Unokongeza eminye imifuno emitsha (ukhetho) kunye nokwenza isempilweni. Nangona kunjalo, qiniseka ukuba awufaki ispinatshi kakhulu njengoko kukhokelela ekulahlekelweni kwezondlo ezithile [5] .
Indlela yokwenza: Epanini, ubushushu beoyile yomnquma kunye negalikhi etyunyuziweyo. Yongeza isipinatshi kwaye uyishukumise-uyigaye, uyityabule nge-pinch yetyuwa, ipepile kunye namayeza.
4. Isosi
Isipinatshi isosi yesipinatshi yindlela emnandi kwaye elula yokongeza isipinatshi ekutyeni kwakho. Isipinatshi isosi yinto efanelekileyo ehambelana nezitya zepasta kwaye inokusetyenziswa njengesosi yokuntywila.
Indlela yokwenza: Kwimbiza yamanzi abilayo, yongeza isipinatshi kwaye uyipheke umzuzu. Ukucoca amanzi ukongeza isipinatshi kwi-blender kwaye uyihlanze. Kwipani, yongeza isipinatshi esicocekileyo, ibhotolo, ityuwa kunye nepepile kwaye uyixhokonxe ngamanye amaxesha ide iyeke. Lungisa isinongo kwaye ukhonze kushushu.
Img Ref: realfood.tesco.com
5. Ismoothie
I-Smoothie yenye indlela esempilweni yokongeza isipinatshi kwindlela otya ngayo. Iphilile kwaye inakho konke ukulunga ngenxa yokudityaniswa kweziqhamo kunye nesipinatshi.
Indlela yokwenza: Hlanganisa isipinatshi kunye neziqhamo ezifana ne-kiwi, i-avocado, amajikijolo, i-plums, imango, i-orenji okanye ipayinapile kwaye uyixube kwi-blender. Unokongeza amandongomane kunye nembewu ukuyenza ibe nencasa ngeyona ndlela.
6. Ikhari
Isipinatshi curry (palak curry) yindlela elula, esempilweni kunye nenencasa yokufumana imifuno kwisidlo sakho. Ngokwesiqhelo yenziwa kumakhaya amaNdiya, ispinatshi curry sisidlo esicocekileyo kwaye sinika abantu abakhethiweyo indlela entsha yokuzama oluhlaza lunamagqabi.
Indlela yokwenza: Epanini, yongeza ioyile, itswele enqunqiweyo, ijinja, igalikhi kunye nezinye iziqholo. Songa imizuzu embalwa kwaye wongeze isipinatshi esikhethiweyo de amagqabi abune ngokupheleleyo. Emva koko uthele lo mxube kwi-blender ngamanzi kunye netyuwa. Hlanganisa ukungqinelana okuthe tye kwaye uyidlulisele epanini. Yizise kwimathumba kwaye uyipheke kangangemizuzu emi-3-4. Ncedisa ngelayisi okanye i-chapati.
Umfuziselo womfanekiso: Iindlela zokupheka zemifuno zaseIndiya
Ii-FAQ eziqhelekileyo
Q. Ngaba isipinatshi sisempilweni sikrwada okanye siphekiwe?
UKUYA. Isipinatshi xa siphekiwe siyenza ibe sempilweni.
Q. Kwenzeka ntoni ukuba utya isipinatshi yonke imihla?
UKUYA. Ukutya isipinatshi yonke imihla kunokunceda ukuphucula impilo yamehlo, uxinzelelo lwegazi olusezantsi kwaye kunokuthintela umngcipheko womhlaza.
Q. Ngaba ukucoca isipinatshi kususa izondlo?
UKUYA. Ewe, ukucoca isipinatshi kubushushu obuphezulu kukhokelela kwilahleko yezondlo.
