Kuyini ukudla kwekati okumanzi?Ukudla kwekati okumanzi kuhlobene nokudla okomile, okuvame ukubhekisela ekudleni okusemathinini nenyama eluhlaza.Ngeke nje inikeze amaprotheni aphezulu nezinye izakhi ezidingwa ikati ngokudla inyama, kodwa futhi inokuqukethwe kwamanzi amaningi kakhulu, okungasiza amakati engeze umswakama.

1. Khetha ukudla okusemathinini okufanele iminyaka yekati

Lapho ukhetha amakati asemathinini, abanikazi bamakati kufanele bazi ukuthi amakati anezinyanga ezimbili noma ezintathu ubudala afunzwa amakati asemathinini, futhi amakati angaphezu kwezinyanga ezintathu ubudala anikezwa amakati amadala asethinini.ukudla okusemathinini, ukuze ikati likwazi ukumunca izakhamzimba ekudleni okusemathinini.

2. Ukudla okuyisisekelo okusemathinini nokudla okuhambisanayo okusemathinini

Ukudla kwekati okusemathinini kuhlukaniswe kwaba ukudla okuyisisekelo okusemathinini nokudla okungeziwe okusemathinini.Ukudla okuyisisekelo okusemathinini, njengoba negama lisho, kungaphakelwa njengokudla okuyisisekelo.Ukudla okuyisisekelo okusemathinini kunothile ngemisoco kanye namanzi anele, angahlangabezana nokudla kanye namanzi adingwa umzimba wekati.Uma umnikazi wekati efuna ukuphakela ukudla okusemathinini njengokudla okuyisisekelo, khetha ukudla okuyisisekelo okusemathinini.

Umsoco osezithasiselweni zokudla okusemathinini awucebile kangako.Nakuba ungabona izingcezu ezinkulu zenyama noma inhlanzi eyomisiwe, ukudla okunomsoco akulingani, ngakho-ke akufanelekile ukondla njengokudla okuyisisekelo, kodwa abanikazi bekati bangasebenzisa ukudla okusemathinini njengendlela yokwelapha ikati noma njengomvuzo wekati lakho.Kodwa naka inani lokudla.Uma udla kakhulu, ikati lizoba nomkhuba omubi wokukha umlomo wakho.

3. Khetha ukudla okusemathinini ukuze ubuke uhlu lwesithako

Abanikazi bekati kufanele banake uhlu lwezithako zokudla okusemathinini lapho bekhetha ukudla kwekati okusemathinini.Uhlu lwesithako sokuqala sokudla okungcono okusemathinini yinyama, hhayi i-offal noma ezinye izinto.Ukudla okusemathinini kungase kungaqukathi noma kuqukethe inani elincane lezithelo, imifino kanye nokusanhlamvu, kodwa amakati anezidingo eziphakeme kakhulu zamaprotheni, ngakho-ke kuhle ukuba namaprotheni okuqukethwe okungaphezu kuka-8% ekudleni okusemathinini.Umswakama kufanele ube phakathi kuka-75% no-85%.Amathini avaliwe ngobuchwepheshe bokushisa inzalo obuphezulu, ngakho-ke awaqukethe noma yiziphi izilondolozi.

Indlela Yokwenza Ukudla Kwekati Okumanzi Okuzenzela

1. Hlanganisa noma ulandele izindlela zokupheka zokudla kwekati

Uma usunokuqonda okuyisisekelo ngezidingo zokudla zekati lakho, ungaqala ukulungiselela ikati lakho ukudla.Sicela uqaphele ukuthi izindlela zokupheka ezilandelayo ziyiziphakamiso kuphela zezinguquko zezikhathi ezithile futhi zimelela ukusetshenziswa kwesikhathi eside.

Uma ufuna ukushintshela ekudleni kwekati okuzenzela ukuze amakati adle isikhathi eside, kufanele uthuthukise indlela yokudla elinganiselayo ukuze uhlangabezane nezidingo zamakati, futhi kufanele uthole imvume yodokotela wezilwane.

2. Udinga ukuthola noma udale iresiphi ehlinzeka ngokudla okunomsoco kwekati lakho.

Ukungakhiwanga kahle, noma ukuntula imisoco ebalulekile, kungaholela ezinkingeni ezinkulu zempilo emakati.Njengezinye izilwane, kuhlanganise nabantu, ukulinganisela okunempilo kubalulekile.Inani eleqile lemisoco ebalulekile lingase libe nomthelela omubi empilweni yekati lakho.

Ukulinganisela kokudla okunomsoco kubaluleke kakhulu, ngakho-ke kungakhathaliseki ukuthi iresiphi inikezwa nguwe noma omunye umuntu, kuyadingeka ukuthola umbono wodokotela wezilwane noma uchwepheshe mayelana neresiphi.

3. Qala ngamaprotheni.

Isibonelo, thenga amathanga enkukhu aphelele angenawo ama-hormone emithonjeni ethembekile.Isibindi sezinkukhu, i-turkey, nezikhupha zamaqanda nazo zingasetshenziswa.

Amaprotheni angaba luhlaza noma aphekwe.Isibonelo, amathanga enkukhu angaphekwa ngaphandle futhi ashiywe ikakhulukazi eluhlaza ngaphakathi.Faka amathanga enkukhu ngqo emanzini abandayo.Susa ingxenye yenyama emathanjeni bese usika izingcezu ezingaba yi-intshi engu-0.5 (12.7 mm) ngezikele zasekhishini noma ngommese wasekhishini.

4. Ukugaya amaprotheni ezilwane kulula ukudla.

Faka amathambo enyama emshinini wokugaya inyama onepuleti lembobo elingu-0.15-intshi (4-mm).Engeza amagremu angu-113 wesibindi sezinkukhu kuwo wonke amakhilogremu angu-3 (amakhilogremu angu-1.3) wendawo yenkukhu eluhlaza.Faka amaqanda ama-2 abilisiwe kanzima ngamakhilogremu angu-3 (1.3 kg) wenhlabathi yenkukhu eluhlaza.Xuba kahle endishini ubeke esiqandisini.

Uma ungenayo i-grinder yenyama, ungasebenzisa umshini wokudla.Ayisheshi futhi kulula ukuyihlanza njengegrinder yenyama, kodwa isika amaprotheni abe yizingcezu ezincane, ezigayeka kalula.

5. Hlanganisa ezinye izithako.

Endishini ehlukile, engeza amanzi enkomishi engu-1, 400 IU (268 mg) uvithamini E, 50 mg B-complex, 2000 mg taurine, 2000 mg uwoyela we-salmon yasendle, kanye nesipuni esingu-3/4 kuwo wonke amakhilogremu angu-3 (1.3 kg) enyama. Usawoti omncane (ene-iodine).Bese uhlanganisa zonke izithako.

Hlanganisa isengezo enyameni yomhlabathi bese uhlanganisa kahle.

6. Cabangela okunye ukudla okunikeza ikati lakho izakhamzimba ezibalulekile.

Nakuba lezi zakhi zomsoco zingeyona ingxenye enkulu yokudla kwekati, futhi empeleni kungadingeki ukuthi zinikezwe kukho konke ukudla, zinikeza ikati lakho izakhi ezibalulekile.

Xuba inani elincane lelayisi elishisiwe kanye nesaumoni edayisi ngenani elincane lamanzi ukuze wenze isobho bese uthele ngqo endishini yekati.

Engeza imifino eqoshiwe ekudleni kwekati lakho (izinhlobonhlobo zemifino).

Engeza ama-oats ekudleni kwekati.Linganisa izinkomishi zamanzi eziyisishiyagalombili bese ulethe amanzi abile.Engeza i-oatmeal ngokwesilinganiso samanzi ne-oatmeal esichazwe ephaketheni bese uvala ibhodwe.Vala ukushisa bese uvumela ama-oats ukuthi apheke imizuzu eyishumi kuze kube yilapho i-fluffy.

Ezinye iziphakamiso: ukudla kwekati okuluhlaza okusekelwe ku-oat, ukudla kwekati le-tuna, izindlela zokupheka zokudla kwekati ezinempilo yonke.

7. Pakisha bese ufriza ngokwenani lokudla ngakunye.

 Ikati elijwayelekile lidla amagremu ayi-113-170 ngosuku.Friza ukudla kwekati, susa futhi ufake efrijini ngobusuku bangaphambi kokuphakela ukunikeza ukudla isikhathi esiningi sokuqhaqhazela.

 Qiniseka ukuthi uhlanza izitsha zokudla zamakati njalo.Izitsha ezingcolile zivame ukuzala amagciwane, futhi amakati azonda izitsha ezingcolile.

 Sicela uzinqumele ukuthi uzokusebenzisa yini ukudla okuluhlaza ekudleni kwakho.Kunezinkulumo mpikiswano eziningi kanye nemibono yezilwane mayelana nokuthi ukudla okuluhlaza kufanele kuphakelwe amakati afuywayo.Ngokuvamile kuyamukelwa ukuthi inyama ephekiwe kufanele inikezwe amakati ekhaya, kodwa kufanele futhi ukhunjuzwe ukuthi amakati esimweni sawo semvelo azodla inyama eluhlaza ngokwemvelo.

 Ngeshwa, ngenxa yokuthi kungenzeka ukusabalalisa ama-parasites, abanikazi bekati bayenqaba ukunikeza amakati ukudla okuluhlaza, ikakhulukazi ngenxa yokuthi abanaso isikhathi noma amandla okuqinisekisa ukuthi inyama ehlinzekwa ukudla okuluhlaza kwekati inempilo futhi iphathwa ngendlela efanele.Ukuntuleka kokudla okuluhlaza ekudleni kwekati lakho kusho ukuthi imisoco enenzuzo, njengama-amino acid, ingase yephuke ngesikhathi sokucutshungulwa, okungaba nomthelela empilweni yekati lakho.