Ukulungiselela isidlo sangokuhlwa sabantwana kunokuthetha esinye sezizathu zoxinzelelo kuye nawuphi na umzali. Emva kwazo zonke izibophelelo kunye nemisebenzi yosuku, akukho mntu ufuna ukuqala ukulungiselela izitya ezinobunkunkqele nezisebenza nzima. Kwaye oku kumaxesha amaninzi, kuthetha ukulahla imveliso ye-ultra-processed and engenampilo yabantwana.
Isidlo sangokuhlwa kufuneka sikhanye ukuze umntwana akwazi ukulala ngokuzolileyo. Ukutya Ukulungiswa okuphezulu, okuthosiweyo kunye nokuninzi, kuyacothisa ukwetyisa kwaye kubangele iingxaki ukulala, ukungonwabi esiswini, kwanamaphupha amabi kunye noloyiko lwasebusuku. Kuzo zonke ezi zizathu, siza kukunceda ngezi ngcinga ze izidlo ezilula Yenzelwe abantwana, ngale ndlela, ungabanika okona kulungileyo ngaphandle kokuchitha ixesha elininzi ekhitshini.
Pheka ngendlela efanelekileyo nefanelekileyo
Uninzi lweesitya esiza kuthi sizikhankanye inokulungiswa kwangaphambili kwaye igcinwe kwisikhenkcezisi. Oku kuthetha ukuba unokupheka izahlulo ezahlukeneyo kwindawo enye kwaye ugcine ubanda ngezihlandlo ezahlukeneyo. Uya konga ixesha elininzi kunye nemali.
Broccoli kunye noshizi burgers
Izithako:
- 1 iqela le-broccoli
- itshizi egayiweyo ukungcamla
- 2 iminqathe
- Imvuthuluka yesonka
- Amaqanda ama-2
- sal
- ioli yeoli Intsholongwane
Ukulungiselela:
- Sika i-broccoli kwaye ususe iziqu
- Beka ipani enamanzi emlilweni, xa kushushu yongeza i-broccoli kunye pheka malunga nemizuzu eli-12 ukuya kweli-14.
- Uxinzelelo kunye nokuhlaziya ngamanzi abandayo kunye nendawo yokugcina.
- Ngoku pheka iminqathe zide zithambe
- Gweba imifuno ngokucokisekileyo kwaye udibanise kwisitya, yongeza amaqanda, itshizi egreyithiweyo ukunambitha kunye nentwana yetyuwa.
- Yongeza isonka ude ufumane intlama iyahambelana.
- Thatha iinxalenye zentlama kwaye izandla zakho zibone ukunika ubume behamburger.
- Ukupheka okugcadiweyo ngepini yeoyile yomnquma
Unokumisa ii-burger ngokwahlukeneyo ngokwahlukeneyo kwisongelo seplastiki.
I-Omelet yeZucchini
Izithako:
- 1 enkulu zucchini
- Amaqanda ama-4 uL
- 1 i-anyanisi emnandi
- sal
- ioli ye-oliva enyulu
Ukulungiselela:
- Hlamba i-zucchini kwaye usike, kuqala kwisiqingatha kwaye emva koko ibhityile isikiwe.
- Kwisitya esikhuselekileyo se-microwave, Beka i-zucchini nge-drizzle yeoyile ye-oliva enyulu. Pheka malunga nemizuzu esi-8 ngamandla aphezulu.
- Sika itswele ngokucocekileyo kwaye susa kwioyile encinci ezenziwe ngeminquma.
- Xuba i-zucchini ngetswele kunye namaqanda abethiweyo, yongeza ityuwa ukunambitha.
- Lungisa ipani ngezantsi kunye ne-oli yeoli, pheka i-omelette ngendlela eqhelekileyo.
Ikrimu ye-zucchini
Izithako:
- 3 zucchini Grandes
- Iitapile ezi-2
- 1 ikhekhe
- Iitshizi ezi-4 ezincinci kwinxalenye
- ioli yeoli Intsholongwane
- sal
Ukulungiselela:
- Hlamba usike i-zucchini, iitapile kunye neekeki.
- Lungisa i-casserole enkulu kwaye ungeze i-drizzle yeoyile yomnquma, yiza emlilweni kwaye susa imifuno okwemizuzu embalwa.
- Yongeza amanzi ukugubungela imifuno kwaye upheke kude kube yithenda, malunga nemizuzu eli-15.
- Ukuba i-puree inamanzi amaninzi, susa kancinci kwaye ugcine ukuba uyayidinga.
- Hlanganisa nomxube kwaye ungeze iitshizi kwinxalenye.
- Ukulungisa ityuwa kunye nokuhambelana de ukuthanda kwakho.
Amaphiko enkuku ebhakaweyo eneentonga zebhatata
Izithako:
- 1 kg ye Impiko zenkukhu
- isosi yesosi
- 2 iitapile
- sal
- ioli ye-oliva enyulu
- pepper
Ukulungiselela:
- Coca amaphiko entsiba kunye nomkhondo wegazi, owomileyo ngephepha lokufunxa uze wahlule iziqwenga zento nganye.
- Lungisa isitya sokubhaka kunye Ukutshisa i-oven ngaphambili malunga nama-200 degrees.
- Gweba iphiko ngalinye lenkukhu kwi-barbecue sauce kwaye uhambe ubeke isitya sokubhaka, uqinisekise ukuba azinamatheli kakhulu komnye komnye.
- Beka itreyi eziko kwaye pheka malunga nemizuzu engama-45, kude kube amaphiko aphekwe kakuhle kwaye abe mdaka ngegolide.
- Ngelixa, Chuba iitapile kwaye uhlambe ngamanzi abandayo.
- Yomile ngephepha lokufunxa kunye sika kwiikhetshi ezingatyebanga kakhulu, Akabhityanga kakhulu, ubungakanani obuphakathi.
- Gcoba ibhatata emnandi ngeoyile umnquma, intwana yetyuwa nepepile, xuba kakuhle ngezandla zakho ukuze onke amaqhekeza agqunywe kakuhle.
- Beka kwitreyi yokubhaka kwiphepha lesikhumba, usasaze iintonga zebhatata ukuze bohlukane.
- Bhaka malunga nemizuzu engama-30 phantse, de kube mdaka kakuhle.