Unogwaja unenyama ezacile, emhlophe futhi enempilo kakhulu yokudla. Unamafutha kuphela emzimbeni azungeze izinso nasemahlombeni. Inyama inamaprotheni amningi (phezulu kuna 20% kuye ngokuthi ifunzweni) futhi inengcosana yecholesterol. Kuyinto enhle kakhulu yokudla kubantu abakhubazekile nabemidlalo njengoba igayeka kalula.
Inyama kanogwaja ingasetshenziswa kunoma iyiphi iresiphi eyenzelwe inkukhu, kodwa kufanele kuthathwe ukunakekelwa ukuze ungalokothi upheke okwesikhathi eside inyama njengoba izokoma futhi ibe nzima. Njengoba kungekho mafutha enyameni, ukugxambuza inyama ngaphambi kokupheka kusiza ukugcina iswakeme. Ugxambuzo lungenziwa ngamafutha,usoso katamatisi, iwayini, ishaladi lenyoka, usawoti kanye nopelepele noma yiziphi imifino ezikhona noma ezifiselekayo ezifana nophasli.
Indlela yokupheka eyintandokazi ukubilisa wonke unogwaja esitokisini. Isitokisi singakhiwa yizo zonke izingcezu ezinqunywe isidumbu, ikhanda, izinso, inhliziyo nokunye. Engeza u-anyanisi, izaqathe, ishaladi lenyoka, amafutha amancane avela enkukhu noma amanye amafutha kodwa ugcine isibindi senhloko. Isitokisi esiyikiyubhu - inkukhu noma isinongo - ingaba ukufaka okuhle. Ngemuva kokupheka, yinqume zibe izingxenye, cwilisa emaqanda kanye nasezinkanyeni zesinkwa kanye gazinga emafutheni. Engeza isinandiso kahle futhi ujabulele ukudla okumnandi.
Unogwaja kungenziwa kuphekwe emlilweni ovulekile. Gxambuza inyama kanogwaja kuqala bese upheka ngokushesha ukuze uvimbele ukuthi ingomi. Bilisa kuqala bese uyithela ngogxambuzo onambithekayo umqondo omuhle wokugcina inyama ijuluka umpe.
Isibindi sanogwaja senza inyama emnandi kakhulu, isebenzisa izithako ezilula ezifana no-anyanisi, amakhambi, ibhotela kanye nogologo ukunikeza ubunandi obengeziwe. Pheka ama-anyanisi ngama-anyanisi kanye nemifino kuze kube yilapho wonke umswakama kanyanisi nesibindi wehliswe. Khipha ekushiseni, engeza ibhotela notshwala uphinde uhlanganise kuze kube yilapho kubushelelezi ngokuphelele.
Translated by Nsika Khoza