Noma yisiphi isitayela sokondla onogwaja bakho unquma ukulandela, kubalulekile ukuthi kuhambisane. Yondla ngesikhathi esifanayo nsuku zonke, kodwa kungcono ukondla kabili ngosuku ngalunye. Qinisekisa ukuthi konke okuphakelayo kuhlanzekile futhi akunasikhutha.
Lapho kukhona onogwaja abangaphezu kweyodwa emgodini qinisekisa ukuthi bonke bangadla kahle ngesikhathi esisodwa. Ikheji ufanele zibe zincane ngokwanele ukuqinisekisa ukuthi unogwaja ungahlala kuyo kalula futhi kumele igcinwe ihlanzekile ngaso sonke isikhathi.
Ungalokothi ushintshe ukuphakela kungazelelwe. Onogwaja basendle badla lokho okutholakalayo ngenkathi. Izinkathi zonyaka zishintsha kancane futhi noma yikuphi ukuguqulwa kokudla kufanele kufakwe kancane kancane.
Amanzi
Amanzi kufanele atholakale ngaso sonke isikhathi futhi kufanele ahlanzeke. Uma ngabe isiphi isistimu isetshenziselwa ngaphandle okusambele emshinini, lezi ziqukathi kufanele futhi zihlanzwe njalo.Hhoyi
Ihhoyi iyinxenye ebalulekile yokudla konogwaja futhi kumele itholakale ngaso sonke isikhathi. Ihhoyi ingenziwa ezinhlobonhlobo ezinotshani obomile ezifana ne-teff, i-eragrostis, utshani obomvu, izinhlamvu ze othi kanye nohlaza obuningi kakhulu. Ingxube yemifino ingatshalwa ndawonye ukuze inike utshani obuhlwabusayo futhi obuhlukahlukene. Imifino efana nophasili ingabuye anezelwa kumxube.I othi yenza isondlo esihle kakhulu kodwa akufanele kunikelwe ukuthi iyenze mayelana nokukhipha (ukuzala). Uma ihhoyi ye othi ifakwa ebhokisini laso, amava amancane enzalweni ye othi angabhaqa amathumba abantwana futhi angawabulala.
Utshani oluhlaza obuncane bunomsoco obuncane kakhulu futhi abukhathaliseki ngakho-ke aluhlanganiswa njengehhoyi. Ihhoyi kumele igcinwe endaweni eyomile nepholile. Ukuxhaphaza utshani kuyingozi kakhulu futhi konke ukunakekelwa kufanele kuthathwe ukuze kugcinwe uhhoyi olusha.
ILusene
ILusene ingumthombo omuhle wamaprotheni futhi kufanele isetshenziswe njengomondlo wamaprotheyini futhi ingasetshenziswa njenge hhoyi. Iphezulu kakhulu kumaprotheyini futhi ukudla kakhulu kuyobangela ukuqumba. Kunezindlela eziningana zokudla okungenziwa ilusene. Ilusene ingondliwa futhi kufanele ithunyelwe kancane futhi ngokushesha ngemuva kokusika njengento emnandi kakhulu futhi eqabulayo. ILusene efehlekileyo izobangela ukubola okukhulu futhi ingabulala unogwaja. Kodwa-ke, ihora ngemuva kokondla zonke insalela kumele zisuswe emaceleni bese zifakwa emgqonyeni womquba. ILusene ingadliwa futhi yomisiwe.Ngenxa yokuthi inqwaba yokudla kwe lusene komisiwe phezu kweqabunga, kungumqondo omuhle ukubeka ishidi lekhadibhodi noma esitsheni. Ihhoyi enephansi eqinile ingasetshenziswa. Amaqabunga owomile awela esihlahleni kalula futhi lokhu kuyincithakalo ephelele kwemithombo yokudla ebiza kakhulu.
Indlela engcono kakhulu yokondla ngelusene eyomile ikuphaka iqoshiwe esitsheni esihllanzekile. Imbulungana zelusene zitholakala kuwo wonke abahlinzeki bokuphakelayo futhi angakwazi ukufaka esikhundleni sezinye izinsizakalo ezigxile ekuhlinzekeni uma nje kukhiqizwe ngehhoyi entsha, eluhlaza njalo ehlanzekile.
Ukudla Okuhlangene
Ukudla okusezingeni eliphezulu okunamaprotheni kutholakala kubo bonke abahlinzeki bokuphakelayo, noma kunjalo, kuyabiza. Ukudla okuqoqiwe akubalulekile ekukhiqizeni okuncane okuphumelelayo okuhlose ukondla umndeni kodwa kufanele ukukhiqizwa okukhulu kwemakethe yokuthekelisa noma yokunethezeka.Okufanelekile, ukulinganisa okuncane kwamapelisi eluseni asekelwe ngotshani nokudla okuluhlaza kuzoqinisekisa ukukhula okufanelekayo kwentsha enempilo.
Ubuningi bokudla okudingekayo buxhomeke kwikhwalithi yesitshalo kanye nokudla okuluhlaza kodwa i-80 gm (efana negaba lenhlanzi) ingasetshenziswa unogwaja ngamunye ngosuku njengesiqalo.
Okuphakelayo Okuhlaza
Ngaphandle kwemifino esebenzayo leli fomu lokulima ongwaja oluqhubekayo luzophela. Imiphakathi kanye nabalimi abafuna ukugcina onogwaja njengomthombo wenyama wokudla imindeni yabo kumele babe nensimu yemifino ekhulayo eveza isidingo esingaphezu kwemfuno yomphakathi phakathi nonyaka.Ngeke kube khona isikhathi phakathi nonyaka lapho ingadi ingakwazi ukunikeza izidingo zabantu noma izilwane ezincike kuso ukuze zisinde. Eminye imifino inobuthi futhi ayifanele isondwe kunogwaja. Lezi zihlanganisa izitshalo zamazambane, izitshalo zotamatisi kanye nerhubhabhu. Iphunga, isikwashi kanye nezitshalo zomqube nazo akuzona ezinhle kunogwaja.
Imifino engcono kunazo zonke onogwaja izaqathe, isipinashi, i-kale, i-marog (eyaziwa nangokuthi isipinashi sasendle), amaqabunga ekholifulawa kanye namakhanda ekholifulawa amaningi, i-broccoli ne-beetroot. Uma ungaqiniseki ngemifino emisha, nikeza ingxenye encane kunogwaja nezinye izidlo owazi ukuthi ziyazithanda. Unogwaja kanaki isitshalo esingenakumfanele ngaphandle uma elambile kakhulu (okungakaze kwenzeke).
Amakhambi abaluleke kakhulu njengemifino. Acatshangwa njengokudla, nemithi yemvelo.
Bheka isigaba sezeMpilo lapho kunamakhambi amqoka konogwaja.
Translated by Nsika Khoza