Ngokuvamile ebusika, abantu abadala abakhumbuli izaladi ezimnandi, izitshalo eziwusizo neziwusizo, futhi imifino esemqoka etafuleni amazambane. Kodwa izitsha zemifino zibalulekile kakhulu ekuthuthukiseni okuphelele kwezingane zethu. Ungaba kanjani?
Ihlobo ephaketheni
Imenyu yezingane ngeke ilinganiswe ngokungabikho iklabishi, izaqathe, beet, isipinashi, nezinye izitshalo zemifino. Futhi ngalesi sikhathi le nkinga ixazululwa ngempumelelo ngemifino esanda iqhwa, amalungiselelo anjalo ungazenza ngokwakho ehlobo-ekwindla. Uma ungenaso isikhathi sokulungiselela, bheka esitolo ukuthi yini efanelwe ingane yakho, futhi ufunde ukuthi ungakhetha kanjani umkhiqizo ofanele.
Ukutadisha ngokucophelela ukupakisha: qaphela usuku lomkhiqizo, imithetho nemibandela yokugcina, impilo yeshalofu, izincomo ngesikhathi nendlela yokulungiselela. Beka eceleni iphakethe lemifino uma uqaphela ukuthi umkhiqizo unamathele emaphaketheni, imifino yangaphakathi i-block block noma iphakheji ngokwayo imanzi. Konke lokhu kubonisa ukungabikho kokugcinwa kwemibandela yokugcina: umkhiqizo wawususwe futhi uqhwaqwe izikhathi eziningana.
Imifino enamafutha angagcinwa ekhaya lakho efrijini isikhathi eside - zonke izinhlobo zeklabishi, i-asparagusi, i-pepper yesiBulgaria, imifino ehlathini, i-peas eluhlaza, isipinashi ingagcinwa kuze kube unyaka. Kodwa utamatisi, ukhukhamba, amaqabunga esaladi neqhwa akuzona abangane. Uma uhlela ukufisa ukudla ngokwakho, khumbula ukuthi kufanele wonke abe mnandi, wekhwalithi engcono kakhulu. Ngaphambi kweqhwa, hlambulula kahle, uma kunesidingo, uhlanzekile, ugeze futhi ume futhi. Ukuze kube lula, kungenzeka ukusika imifino - incane noma enkulu-kuye ngokuthi yiziphi izitsha ohlela ukuyisebenzisa. Phakamisa imikhiqizo yakho eyisiqediwe emaphaketheni noma usebenzise isidlo se-plastic "resistant". Uma kunesidingo, tlola izisebenzi zakho ukuze ungakwazi ukuguqula izikhwama ekuzindleni, uzibuza ukuthi zikhona - isipinashi noma i-dill.
Sicela uqaphele ukuthi ezinhlobonhlobo zanamuhla eziqandisini kunendlela yokushisa okusheshayo emazingeni okushisa aphansi - ungakhohlwa ukufunda imiyalelo kusengaphambili futhi ulungiselele ihrifidi, khona-ke uzokwazi ukugcina amavithamini amaningi emifino. Ukupheka imifino kangcono ngaphandle kokuqeda okokuqala, ukuphonsa emanzini abilayo. Uma kungenjalo ukwelashwa okushisa okulindelwe kulindeleke, ungayinqamuli umkhiqizo kuhhavini ye-microwave noma uyibeke esitolo esibandayo ngemva kokuphuziswa.
Yiqiniso, ukudla okufriziwe kungaphansi kokusha, kususwe nje ensimini, kodwa nokho, le ndlela yokuvuna ikuvumela ukuthi ulondoloze izinto eziwusizo kakhulu (ngeqhwa elifanele, kuphela ama-vitamin angu-20 kuphela alahlekile) futhi le ndlela ingcono kunokusebenzisa imifino yokushisa. Ngokusho kwabama-dietitians, izitsha ezisanda kulungiswa ezivela emifino efriziwe ziqukethe ngaphezulu (!) Amavithamini, ama-microelements kanye nezakhi ezidlula izitsha ezifudumele ezivela emisha.
Amazambane esilahla umntwana
Ngokuqondene nezingane ezisanda kuzijwayeza imifino, kungcono ukuba bakhethe ukudla okukhethekile "okusemathinini", ngokucabangela isimo esingavumelekile esingokwemvelo, ochwepheshe be-Institute of Nutrition batusa ukuyisebenzisa kuze kube unyaka.
Kamuva ingane izokhula, izivikelo zomzimba ziyokhula, ukuzivikela kuyokhula ngokwengeziwe - futhi kuyokwazi ukudlulisela imvuthuluka etafuleni elivamile. Emva kwakho konke, izingane zethu zidinga izitsha zansuku zonke kuphela, hhayi isobho lezolo. Ukudla okunjalo kumama osemncane, osevele enenkathazo eminingi, kunzima ukuhlinzeka. Ukusuka embizeni ingane ingathola amavithamini asebenzayo, ahlukahlukene, aphezulu, nezinye izinto eziwusizo. Uma ngezizathu zakho usalindele ukupheka ingane yakho ngokwakho noma ngokuzumayo kwakungenasitolo esitolo - ngokucophelela ukugcina imigomo yokuhlanzeka nokuhlanzeka lapho ulungisa futhi ulungiselela imifino.
Imithetho Yokupheka
1. Noma yikuphi imifino kufanele ihlanzwe kahle, ihlanzwe futhi ihlanzwe kabusha.
2. Ukubeka imifino yokupheka udinga ukupheka amanzi, kodwa kuyasiza kakhulu ukuwapheka kanye nombhangqwana.
3. Imifino iphelile kahle ngokususa ngesihlungo, okokuqala ngisho kabili noma kathathu, ingadluliselwa nge-grinder yenyama noma igayiwe ku-blender. Ngelinye igama, kuzomele uzame ukuthola ukuthungwa okuhambisanayo.
4. Amafutha, engeza ubisi esitsheni esilahliwe kancane, umkhawulo wasawoti, noma kangcono - ungangezi.
Imigomo yokusungulwa kokudla okunomsoco wemifino
Ngokuvumelana nezincomo zezingane zase-Ukraine, izambatho zemifino ziqala ukwethulwa ezinganeni zokufakelwa ezinyangeni ezingu-4.5, kanye nezingane ezincelisayo emva kwezinyanga ezingu-6. Imifino icebisa kakhulu ukudla komntwana ngamavithamini, ama-carbohydrate, i-fiber, i-pectin. Imifino kanye nezithelo ezandulele izithelo zifana kakhulu nokubunjwa, kodwa nazo zihlukile: imifino iqukethe imifino eminingi yemifino, usawoti, amaprotheni, ngakho-ke idinga umzamo omncane womzimba wengane ukuyigaya, ngaphezu kwalokho, iqukethe ushukela omncane.
Ingxenye ebalulekile yemifino - i-fiber, evuselela umsebenzi wamathumbu, ekuvimbeleni ukuqothulwa, okuvame ukutholakala ezinganeni zanamuhla.
Uzoqala kuphi?
Qala ukujwayela kwengane nemifino ochwepheshe bemifino batusa ngomkhiqizo owodwa, okungcono nge-zucchini. Iqiniso liwukuthi linesakhiwo esibucayi, i-hypoallergenic. Njengoba imifino yokuqala ingenza futhi ukholifulawa. Ukuze uthole ubuhlobo obunobungane nemifino ngayinye, thatha izinsuku ezingu-7-10 ukuze uhlole ukuthi ingane ibona kanjani umkhiqizo omusha, ukulandelela noma yiziphi izinguquko, kufaka phakathi isimo nemvamisa yesitokisi.
Khona-ke ungangena ukholifulawa, i-broccoli, amazambane, izaqathe, ithanga. Kamuva ungakhohlwa ukwethula umntwana isilimo esidliwayo esinamagatsha anamanzi, isitshalo seqanda, u-sikwashi, isilimo se-asparagusi. Njengoba imifino yanda imifino, yanikeza amazambane ahlambulukile, ucabangele izintandokazi zakho. Uma ingane ingathandi imifino ehlanzekile yemifino, zama "ukufihla" imifino ezithelo noma uyifake emgodini.
Khumbula ukuthi imifino iyimikhiqizo ebaluleke kakhulu etafuleni kwanoma yimuphi umntwana nomdala. Njengoba ingane ikhula, isidingo sokugaya ngokuphelele imikhiqizo sizophela, uzobafaka phezu kwe-grater, bese usika-kule fomu, izinto eziwusizo kakhulu zizohlala esitsheni.
Kancane kancane faka ezitsha zemenyu zezingane kusuka emasimini - i-peas eluhlaza, ubhontshisi obuluhlaza, kodwa ngeso lombuso wengane. Le mikhiqizo iguzwa futhi ifakwe ngumzimba obi kakhulu kunabanye, ngokuvamile ukusetshenziswa kwabo kufanele kuhlehliselwe eminyakeni engu-2-3 ubudala.
Kusukela unyaka ongakunikeza ama-salad wakho wengane kusuka emifino eluhlaza (kuze kufike ku-30-40 amagremu ngosuku), izingane kufanele zihlwithwe iminyaka eyodwa nengxenye, bese ziqoshiwe kahle, zisondele eminyakeni emibili, futhi ukusika okukhulu kuzokwenza. Ama-saladi agcwalisa amafutha emifino engasetshenziswanga kanye namaconsi ambalwa kalamula kalamula.
Imenyu enhle
Sinikeza izinhlobo ezahlukene zezitsha zemifino, sicabangela izici zeminyaka yezingane.
Kuzingane ezindala kunezinyanga ezingu-5-6
I-Puree evela ku-ukholifulawa
Thatha:
100 g wekholifulawa;
ubisi lwebele (ingxube).
Ukulungiselela:
1. Bilisa iklabishi ngamanzi abilayo (nakakhulu - upheke umbhangqwana) imizuzu emi-5-10.
2. Hlanganisa amanzi, ushiye ingxenye yomhluzi, uhlanganise ne-mixer noma i-blender, ungakhetha ubisi lwebele noma ingxube, uketshezi kungcono ukungangezi. Ngendlela efanayo, ungalungisa amazambane aphuziwe kusuka ku-squash noma ithanga (lingabhaka kuhhavini).
Kubantwana abangaphezu konyaka ongu-1 ubudala
I-soup puree emifinini "Inkampani enomusa"
Thatha:
I-200 g yenhlanganisela yemifino efriziwe;
isiqu semifino esisha (i-dill, i-parsley)
ibhotela noma ukhilimu omuncu.
Ukulungiselela:
1. Emanzini abilayo, faka ingxube yemifino efriziwe, ubilise imifino kuze kube lula.
2. imizuzu emihlanu ngaphambi kokupheka, engeza imifino eqoshiwe.
3. Susa imifino, ugaye nge-sieve, engeza umhluzi emashini, inkathi nge ukhilimu omuncu noma ibhotela.
Cutlets "Sun"
Thatha:
Izaqathe ezimbili ezincane;
1 iqanda;
Ithebula eli-2. nezinkezo zefulawa koroli
Usawoti.
Ukulungiselela:
1. Geza izaqathe kahle, uhlanzekile ne grate ku-grater emihle.
2. Shaza iqanda uhlanganise, faka ufulawa uphinde uxube, ungafaka kancane.
3. Lungiselela izigxobo zombili umbhangqwana, kamuva, lapho ingane ikhula, kuyokwenzeka ukuba udobe ama-cutlets anjalo epanini lokuthosa (kodwa hhayi ngaphambi kweminyaka engama-3).
4. Khonza nge ukhilimu omuncu noma i-yoghurt yemvelo engasetshenziswanga.
Kuzingane ezingaphezu kweminyaka eyi-1.5
I-carrot pudding nge-breadcrumbs "i-Ryzhik"
Thatha:
1.5 kg of izaqathe;
1.5 izinkomishi ushukela;
100 g we-breadcrumbs ezimhlophe ezichotshoziwe;
Amaqanda ayisithupha;
1/2 indebe yezithelo ezimisiwe ngaphandle kwemigodi.
Ukulungiselela:
1. Geza izaqathe, upheke, uhlanzekile futhi usule i-grater emihle.
2. Hlanganisa ama-rusks ahlongoziwe emunzini obangele.
3. Izikhupha ezihlukene ezivela kumaprotheni, gubha ushukela kanye nebhotela elifudumele.
4. Engxenyeni yamafutha e-yolk, engeza isanqante puree, omisiwe (noma ezinye izithelo ezomisiwe).
5. Gqugquzela abamhlophe ngesiqhumane esinamandla bese ufaka ngobumnene imishini. Usawoti ukunambitha.
6. Khona-ke ngokucophelela (ngaphandle kokuphula umthambo womoya) faka ubukhulu efomini lokugcoba bese ubhaka kuhhavini ngamahora angu-1.5 ku-200C.
Ama-cookie amakhukhi "Injabulo kaZaykin"
Thatha:
1 kg of izaqathe;
Amaqanda amane;
Ithebula eli-2. izinkezo zewoyela yemifino;
2 izinkomishi ushukela;
i-zest;
1 lemon;
2 izinkomishi;
ufulawa.
Ukulungiselela:
1. Geza izaqathe, ubilise emanzini anosawoti, uhlanzekile futhi usule ngesihlungo.
2. Pure i puree, engeza amaqanda, amafutha yemifino, ushukela. Hlanganisa, engeza i-lemon zest, shaya nge-mixer.
3. Thela ufulawa oluhlanjululwe ebukhulu obuningi, uxoxe inhlama.
4. Phuma ikhekhe ngobuningi be-1 cm, uthathe izikwele.
5. Beka amakhukhi ebhodini lokubhaka lokugcoba bese ubhake imizuzu engu-15-20 ku-250C.
Ukuphumelela kuwe kanye nokuhlolwa koculinary!