Zonke iinkozo ngokuqinisekileyo ziphilile kuwe kunye nokhetho olungcono evenkileni, kodwa ukuzibona kunokuba yingxaki. Ngombulelo, ukutya okuninzi kuyafumaneka kuhlobo olupheleleyo lweenkozo, ukuba uyazi ukuba uzikhangele.
Inja yahlaselwa sistroke ayikwazi ukuhamba
Ukutya okuQhelekileyo okuQhelekileyo
Uluhlu lokutya okuziinkozo okuqhelekileyo kubandakanya izinto ekulula ukuzifumana kwivenkile, kwaye unokongezwa kwindawo otya kuyo endaweni yoku, okanye ukongeza, ukutya osele ukukunandipha. Iinkozo ngokwazo zilungele ukutya imifuno okanye i-vegan, kodwa qiniseka ukuba ujonga iilebheli zezinto ezipakishwe ukuze ubone ukuba zeziphi ezinye izinto ezongeziweyo.
Amanqaku afanelekileyo- I-10-Protein High-Vegetarian Foods yokongeza kwiDiet yakho
- Imithombo ye-7 yeVegan Protein ezalisekisa iimfuno zeZondlo
- Ukutya ukutya okuPhila ngokutya: I-13 yokutya onokuSitya nangoku
Isonka esipheleleyo
Iimveliso zesonka esipheleleyo ziyafumaneka ngokubanzi kwaye ziza ngeendlela ezahlukeneyo. Xa ukhetha isonka sengqolowa epheleleyo, khetha i-100% yengqolowa epheleleyo okanye iinkozo ezizeleyo ukuze ufumane okona kukhulu. Ezinye izonka zibonelela ngepesenti encinci yengqolowa epheleleyo, okuthetha ukuba umgubo omhlophe ocoliweyo ubuyiselwe inxenye yazo zonke iinkozo. Isonka esipheleleyo sinokufumaneka kwezi ndlela zilandelayo:
- Isonka esisikiweyo
- Bagels
- Iintlanzi
- Iifomfini zesiNgesi
- Isonka sePita
- Imiqulu yesidlo sangokuhlwa okanye ezinye iibuns
Ipasta iphela yengqolowa
Ukongeza kwizonka, iipasta ezininzi zesitatshi nazo ziza kukhetho olupheleleyo. Ukongeza kwingqolowa engacacanga, uninzi lweepasta ngoku ziza kwimithombo eyahlukeneyo yokutya okuziinkozo, kwaye ziyafumaneka kuzo zonke iintlobo zeepasta ezinje ngee-macaroni noodles kunye ne-lasagna.
- Ingqolowa ephelele
- irayisi emdaka
- Amaranth
- Umbona
Ukutya konke okuziinkozo
Xa uninzi lwabantu lucinga nge-cereal, banokucinga nge-cereal ekhawulezayo, eneswekile ebandayo. Nangona kunjalo, zininzi iinkozo ezahlukeneyo ezenziwe ngeenkozo ezipheleleyo.
- I-oats yentsimbi esikiweyo
- I-oats esongiweyo
- Irhasi
- I-Buckwheat
- Umakhulu
- Amandongomane omdiliya
- Iitshomi
- Ukutya okuziinkozo okushushu kwangoko kweKashi
- Ingqolowa eqwengiweyo
Izitya ezisecaleni zeenkozo
Kulula ukubandakanya iinkozo ezipheleleyo kukutya kwakho ngokuzikhonza njengesitya esecaleni. Ungapheka kwaye ukhonze uninzi lwezi ngqolowa njengoko lunjalo, okanye ungongeza incasa ngemifuno kunye nemhluzi.
indlela yokufumana amabala okuxola ngaphandle kwelaphu
- irayisi emdaka
- Irayisi yasendle
- UKasha (ingqolowa epheleleyo yeebhakkwheat)
- Ingqolowa
- IBulgur (ingqolowa eqhekekileyo)
Ukutya okulula okuziinkozo
Kuyenzeka ukuba ufumane ukutya okuziinkozo ngokupheleleyo kukutya okutyayo. Ngelixa oku kukutya okune-snacks kuqulethe ukutya okuziinkozo, khumbula ukuzitya ngokumodareyitha, kunye nokutya okusempilweni, okunesondlo.
- Amaqhashu
- Iingqolowa ezipheleleyo
- Iirayisi eziqhekezayo
- Iitshiphusi zombona
- Imivalo yeGranola
Ingqolowa iphela
Ukuba ukhetha ukubhaka kwakho, unokuba nomnqweno wokutya okuziinkozo okuphekwayo. Zininzi izinto onokukhetha kuzo, kwaye nganye ibolekisa incasa eyahlukileyo kwimveliso egqityiweyo.
ikati yam ilahla ulwelo olucacileyo
- Umgubo wengqolowa opheleleyo
- Umgubo ogcwele irye
- Umgubo werayisi omdaka
- Uhlanga
- Umgubo opelweyo
- Umgubo weBuckwheat
Ukutshintshela zonke iinkozo
Unokumangaliswa kukufumanisa ukuba ukutya okuninzi osele ukutyile kuneenkozo ezipheleleyo. Okanye unokufumanisa ukuba ungatshintsha ngokulula okunye ukutya osele ukutyile uguqulelo lwenkozo olupheleleyo lwento efanayo. Sebenzisa olu luhlu lweenkozo ukuqala ukwenza ukhetho olungcono malunga nokutya okutyayo, kwaye uqalise ukuba sempilweni.
