Funda ukwenza ikhofi elinongiwe ekhaya: izindlela zokupheka zesitayela sama-Arabhu, inguqulo ye-Fremen kanye ne-pumpkin latte, ngamaqhinga ezinongo kanye nezinhlanganisela ezibalulekile.
Thola ukuthi kungani ama-pastry ekudleni kwasekuseni kwezingane eyingozi nokuthi yiziphi ezinye izindlela ezinempilo nezilula ongazinikeza ekhaya nasesikoleni.
Thola indlela yokubilisa iqanda elifanele: izikhathi eziqondile, amaqhinga okulikhipha kalula, kanye nendlela yokugwema iqanda eliluhlaza. Umhlahlandlela ocacile nosebenzayo ngesiSpanishi.
Funda ukwenza amakhukhi ebhotela aphelele enziwe ekhaya: izithako, amaqhinga, ukubhaka kanye nokugcina kuchazwe isinyathelo ngesinyathelo.
Imenyu yamasonto onke engabizi kakhulu kusukela mhla ziyi-4 kuya ku-10 kuNhlaba enezitsha ezilula, ezenziwe ekhaya, nezihlukahlukene ukuze ukwazi ukudla kahle ngaphandle kokulahlekelwa yimali. Thola ugqozi bese uhlela isonto lakho!
Thola ukuthi ungakuvimbela kanjani ukukhuluphala kwengane ngemikhuba elula ehlobene nokudla, ukuzivocavoca, ukulala, kanye nesikhathi sokubuka isikrini. Umhlahlandlela owusizo wemindeni.
Funda ukuthi ungayilungisa kanjani i-cod ngama-raisin nama-pine nuts ngesitayela sendabuko, ngamaqhinga, ukushintshashintsha kwe-casserole ne-oven kanye namathiphu okususa usawoti kahle enhlanzini.
Luyini Usuku Lwesifo Sikashukela Lomhlaba Wonke, kungani lugujwa ngoNovemba 14, futhi ungasivimbela kanjani futhi usithole lesi sifo esingabonakali kusenesikhathi?
Thola ukuthi ukudla njengomndeni kuthuthukisa kanjani ukudla okunempilo kwezingane zakho, impilo yazo engokomzwelo, kanye nemikhuba yazo ngamathiphu asebenzayo, asekelwe ebufakazini.
Ingabe lokho okudlayo ngesikhathi sakusihlwa kuthinta ukulala kwakho kanye nesidlo sasekuseni? Ucwaningo lwabantu abadala abakhuluphele eSpain lwembula ukuthi ukudla kokugcina kosuku kuthinta kanjani kokubili.
Thola izinganekwane namaqiniso mayelana nokudla okunempilo kanye nezifo ngesikhathi sokukhulelwa nokuthi ungadla kanjani ngokuphephile ngaphandle kwemikhawulo engadingekile.
Hlola ishadi lamakhalori lazo zonke izinhlobo zokudla bese ufunda ukuthi ungalisebenzisa kanjani ukuze wehlise isisindo, uthole imisipha, noma unakekele ukudla kwakho ngaphandle kokwenza izinto zibe nzima.
Thola ukuthi uhlobo lwengono luthinta kanjani ukuncelisa nokuthi yini okufanele uyenze uma izingono zakho ziyisicaba, zikhulu, noma ziphendukezelwe. Umhlahlandlela ocacile onezixazululo ezisebenzayo.
Thola ukuthi ayini amafutha anempilo, ukuthi yikuphi ukudla okuqukethe wona, nokuthi ungawafaka kanjani ekudleni kwakho ukuze unakekele inhliziyo yakho, isisindo sakho, kanye namandla akho ansuku zonke.
Thola ukuthi ungaqala kanjani ukondla ingane ngokuhambisanayo ngaphandle kokuphoqa ukuthi ilunyulwe futhi ngendlela enenhlonipho, ephephile nesekelwe ebufakazini.
Thola ukuthi ingane yakho ingadla ushokoledi uma ineminyaka emingaki, uhlobo luni oluphephile, nokuthi ungayinikeza kanjani ngaphandle kwezingozi empilweni yayo nasebuthongweni bayo.
Thola ukuthi ungadla kanjani kahle ngaphambi kokukhulelwa: izakhamzimba ezibalulekile, ukudla okunconywayo, kanye nemikhuba ethuthukisa ukuzala kwakho kanye nempilo yengane yakho yesikhathi esizayo.
Thola ukuthi ungalungisa kanjani ukudla kwasekuseni kwezingane okunempilo, ngaphandle kwezinganekwane noma ingcindezi, ngamathiphu awusizo, izibonelo zangempela kanye nokudla okuseqophelweni eliphezulu.
Thola izinganekwane ngokudla ngesikhathi sokukhulelwa, ukuthi yini ephephile ukuyidla, okufanele uyigweme, nokuthi ungayinakekela kanjani isisindo sakho kanye nempilo yengane yakho.
Funda ukwenza isaladi yebhithi yasePeru ekhilimu nenemibala. Iresiphi elula, amathiphu, kanye nezitsha eziseceleni zesidlo sasemini esiphelele.
Imibono yokudla kwasekuseni nge-oats ne-yogurt: okunempilo, okusheshayo nokugcwele, nezithelo namaqhinga okushintsha ukudla kwakho ngaphandle kokukhathala.
Imibono elula nemnandi enama-legumes, egcwele i-fiber kanye namaprotheni asekelwe ezitshalweni. Amasaladi, izitshulu ezilula, kanye nokudla okulula okunempilo ukuze unakekele impilo yakho.
Imibono yesaladi enempilo, ephelele, futhi elula enemifino, izithelo, ubhontshisi, kanye nokugqoka okwenziwe ekhaya. Thola ugqozi ngezindlela zokupheka ezivela emhlabeni wonke.
Thola ama-toast alula futhi anempilo angenayo i-gluten, anemibono emnandi nemnandi, izinketho ezinama-carb aphansi, kanye nezinkwa ezihlukile ezifanele ama-celiac.
Funda ukudla okunempilo ehlobo: amamenyu alula, amathiphu okuthola amanzi emzimbeni, ukuphepha kokudla kanye nezindlela zokupheka ezintsha zomndeni wonke.
Thola ukuthi ungahlanganisa kanjani ukuncelisa nokuncelisa ngebhodlela ngaphandle kokulahlekelwa ukuncelisa: izinzuzo, izingozi, iseluleko esiwusizo kanye nokusekelwa ngokomzwelo kumama.
Thola ukuthi kungani kungafanele uphoqe izingane zakho ukuthi ziqede ukudla kwazo nokuthi ungakha kanjani ubuhlobo obunempilo nobungasoleki ngokudla.
Thola ukuthi ukuhlafuna itshungama kuyakusiza ngempela yini ukwehlisa isisindo, ukuthi isayensi ithini, ukuthi ishisa amakhalori amangaki, nokuthi yiziphi izingozi ezibangela impilo yakho.
Amaqiniso abalulekile ngokukhuluphala kwezingane eSpain, izingozi zangempela, izidakamizwa, ukuzivocavoca kanye namaphrojekthi aseYurophu afuna ukunqanda lo bhubhane olungabonakali.
Indlela ukudla okulwa nokuvuvukala okuthuthukisa ngayo ukuzala futhi kunciphisa ngayo izingozi ezifana ne-preeclampsia noma isifo sikashukela sokukhulelwa ngesikhathi sokukhulelwa.
Izimbangela, izimpawu, kanye nokuvimbela i-gastroenteritis ehlobo. Funda ukuthi ungakugwema kanjani ukutheleleka, ulondoloze ukudla okunempilo, futhi wazi ukuthi kufanele ubonane nodokotela nini.
Kungani isicanucanu sokudla senzeka ngesikhathi sokukhulelwa, ukuthi sihlala isikhathi esingakanani, nokuthi singasiqeda kanjani ngokushintsha ukudla kanye nokwelashwa okuphephile.
Ingabe ukudla kwemifino noma ukudla kwe-vegan kuphephile ezinganeni? Umhlahlandlela ophelele onezingozi, izinzuzo, izakhamzimba ezibalulekile, kanye neziqondiso ezisebenzayo zokukhulisa izingane ngaphandle kwenyama.
Thola ukuthi kungani imikhiqizo yobisi ibalulekile ekudleni kwezingane, ukuthi zingaki okufanele zidliwe ngosuku, nokuthi ungayihlanganisa kanjani ngendlela enempilo kumenyu yezingane zakho.
I-Tomelloso ifinyelele ukugunyazwa kwe-IHAN phase 1d kuzo zonke izikhungo zayo zezempilo kanye nezibhedlela, okuqinisa ukwenziwa kwabantu kanye nokusekelwa kokuncelisa.
Thola izindlela zokupheka zemifino ezilula, ezisheshayo nezinempilo zabaqalayo, ngemibono yemenyu namathiphu okuqalisa ngaphandle kwezinkinga.
Thola imibono yokudla kwasekuseni elula, esheshayo nenempilo yomndeni wonke ngesinkwa, i-oats, izithelo, amaqanda nokuningi.
Thola izindlela zokupheka ezilula nge-turkey egayiwe, amaqhinga okuthuthukisa ukunambitheka kwayo, kanye namamenyu alinganiselayo omndeni wonke.
Thola izindlela zokupheka ezilula zaseJapan: i-ramen, i-sushi, i-gyozas, i-karaage, ama-dessert e-matcha kanye nama-sauce ayisisekelo achazwe isinyathelo ngesinyathelo ekhishini lakho.
Indlela isisindo sobuntwana, imikhuba yokuphila, kanye nezici zomphakathi ezithinta ngayo ingozi yomdlavuza webele lapho umuntu esemdala.
Thola amaqhinga alula okugcina i-celery isikhathi eside, uyigcine iqinile, futhi ugweme ukulahlwa kokudla. Izindlela zokusebenzisa isiqandisi nefriji.
Indlela yokunikeza ubhontshisi ku-BLW: ukuphepha, ukuthungwa ngokweminyaka kanye nezindlela zokupheka ezilula ukuze ingane yakho ikwazi ukudla yodwa kusukela ezinyangeni eziyisithupha.
Impikiswano eSpain: Isazi sokudla okunempilo sithi ama-oats asetshenziswa ukukhuluphalisa izingulube futhi singabaza idumela lazo lokunciphisa isisindo. Buthini ubufakazi?
Thola ukuthi imibala yokwenziwa ithinta kanjani izingane, ubudlelwano bazo nokusebenza ngokweqile, nokuthi ungazinciphisa kanjani ngezindlela ezinempilo.
Imibono yokudla kwezingane ngebhodwe elilodwa: isobho, izitshulu kanye nokhilimu okuphelele, okunomsoco nokulula kwempilo yomndeni yansuku zonke.
Thola ukuthi ungalungiselela kanjani ubhontshisi wezingane: izinzuzo, amathiphu afanele ubudala kanye nemibono eminingi elula yokupheka ukuze bazidle ngaphandle kokukhononda.
Thola ukuthi ama-neurons esiswini sakho kanye ne-gut microbiota yakho kuthinta kanjani indlala yakho, isimo sengqondo, ukucindezeleka, kanye nempilo ngenxa ye-gut-brain axis.
Thola izindlela zokuphepha ngesinamoni, iziphazamiso zayo, izingozi zokusebenzisa ngokweqile, kanye nenani eliphephile kubantu abadala nezingane.
Izihluthulelo zokuvimbela izifo zenhliziyo: ukudla, ukuvivinya umzimba, ugwayi, utshwala, ukucindezeleka, kanye nokuhlolwa. Nakekela inhliziyo yakho ngamasu alula futhi asebenzayo.
Funda ukuthi ungayilungisa kanjani inkukhu eyosiwe emnandi nemuncu enamanzi futhi enambithekayo, enososo wesitayela sase-Asia kanye namaqhinga okwenza iphelele kuhhavini.
Thola ukuthi ukudla okunempilo kuyini, izinzuzo zako, indlela yokubona imikhiqizo yemvelo, nokuthi ungayihlanganisa kanjani ekudleni okulinganiselayo nokuqhubekayo.
Thola ukuthi ama-microalgae athuthukisa kanjani impilo yakho yokugaya ukudla, yamaseli, kanye nempilo yenhliziyo, nokuthi ungawasebenzisa kanjani ngokuphephile nangokuqhubekayo.
Thola ukuthi ungayibona kanjani i-panettone enhle yesuphamakethe: izithako ezibalulekile, umvuthuluka, iphunga, intengo, namaqhinga okulungisa lokhu ngoKhisimusi.
Thola indlela yokwenza u-anyanisi ophelele one-caramelized kanye nemibono engu-9 yokuwasebenzisa ezindleleni zokupheka ezilula nge-foie gras, ushizi, inyama nemifino.
Umhlahlandlela ophelele wokudla okunempilo kwezingane kanye nentsha ngesikhathi sokuhlolwa: ukudla kwasekuseni, ukudla okulula, amanzi, imikhuba kanye nezeluleko ezisebenzayo.
Thola ukuthi iziphuzo ezinoshukela zithinta kanjani isibindi, inhliziyo, kanye nesisindo, nokuthi yini okufanele uyiphuze nsuku zonke ukuze unakekele impilo yomndeni wonke.
Thola ukuthi yikuphi ukudla okufanele ukugweme ezinganeni ezingaphansi kweminyaka emibili nokuthi kungani. Umhlahlandlela ocacile nowakamuva wokudla okuphephile nokunempilo.
Ibhotela: izinganekwane, amaqiniso, impilo, imajarini, kanye ne-ghee. Thola ukuthi kukulungele yini, ukuthi kufanele udle malini, nokuthi ungayikhetha kanjani inketho engcono kakhulu yokudla kwakho.
Umhlahlandlela ocacile wokudla okunempilo, ukuphepha nokuphepha kokudla: amalebula, izingozi, ikhwalithi kanye namasu ayisihluthulelo okuvikela impilo yakho.
Umhlahlandlela ocacile wokudla okunempilo kwabesilisa: ukuthi yini okufanele uyidle, kangakanani, nokuthi kungani, ngokweminyaka yakho, izinga lomsebenzi, kanye nemigomo yakho.
Thola ukuthi ungakhetha kanjani izinhlelo zokudla eziphephile nezisekelwe kwisayensi ngamamenyu anempilo, ukuzivocavoca, kanye nemikhuba yokunciphisa isisindo ngaphandle kokubeka impilo yakho engozini.
Ingabe ijusi yemvelo inempilo ezinganeni? Thola izingozi, izinzuzo, nokuthi kungani izithelo namanzi aphelele kufanele kube ukukhetha kokuqala.
Funda ukwenza umhluzi wamathambo onempilo owenziwe ekhaya, njengoba nje uGogo wayevame ukwenza. Thola izinzuzo zawo, amathiphu, kanye nokusetshenziswa kwawo ezitsheni zansuku zonke.
Thola ukuthi intsha kufanele ilale amahora amangaki, ukuthi ukuntuleka kokulala kuyithinta kanjani impilo yayo, nokuthi imiphi imikhuba okufanele iyisebenzise ekhaya ukuze iyisize iphumule kangcono.
Thola ukuthi yiziphi izithako eziku-panettone yesuphamakethe, ukuthi zisho ukuthini kulebula, nokuthi ungayikhetha kanjani engcono kakhulu.
I-Plantain vs ubhanana: ukufana, umehluko wangempela wokudla okunempilo nokuthi iyiphi ongayikhetha ngokwezidingo zakho zezempilo kanye nokunambitheka kwakho.
Zitholele iphrofayili yokudla okunempilo kwenhlanzi eyisinkwa: amaprotheni, amafutha, usawoti, ama-calories kanye ne-Nutri-Score ukuze ukhethe inketho engcono kakhulu.
Thola ukuthi ukudla kwemifino kuphephile yini ngesikhathi sokuthomba, yiziphi izingozi ezinakho, nokuthi ungakuhlela kanjani kahle ukumboza zonke imisoco edingekayo.
Thola ukuthi zisetshenziswa kanjani izithelo ezomisiwe ezinganeni ngendlela enempilo: izinzuzo, ubungozi, amanani kanye nemibono esebenzayo yokudla okulula.
Izinganekwane mayelana nama-sweeteners: lokho isayensi ekushoyo ngomdlavuza, i-microbiota kanye ne-glucose, nokuthi ungayisebenzisa kanjani ngokuphepha ukuze unciphise ushukela.
Uhulumeni uzosusa ukudla okugayiwe kakhulu ekudleni kwezingane ezibhedlela futhi anciphise ukutholakala kwakho ezindaweni zokudlela ukuze kunqandwe ukukhuluphala futhi kuthuthukise impilo.
Funda ukuthi ungalungisa kanjani amazambane angempela abhakwe kuhhavini waseSicilian, anamanzi futhi acwebile, notamatisi, iminqumo, noshizi. Iresiphi elula futhi eyonga kakhulu.
Yehlisa isisindo ngokuphepha ngemva kokukhulelwa: izinganekwane, ukudla, ukuzivocavoca, kanye nesikhathi. Umhlahlandlela osebenzayo womama abancelisa ibele ngaphandle kokudla okuphazamisekile.
I-Cantabrian borona eyenziwe ekhaya igxathu negxathu: Ummbila ongena-gluten ongu-100%, onezikhathi, ukwahluka, nama-torto amnandi. Isiko kanye nokunambitheka kwasenyakatho.
Izindlela zokupheka ze-pasta ezingaphezu kuka-20 zamabhokisi okudla kwasemini anamacebiso abalulekile: okubandayo, okufudumele, ne-microwave. Imibono emnandi nelula ehlala iphelele kuze kube yisikhathi sesidlo sasemini.
Umhlahlandlela wezingane ezineminyaka engu-2-3: izingxenye, amamenyu, namaqhinga ngaphandle kokuphikisana. Gwema ukudla okugaywe kakhulu, thuthukisa imikhuba, futhi uqinisekise ukuphepha kwakho. Qalisa futhi ulungiselele ukudla kwabo.
Novemba 3rd: Umlando wesangweji, imvelaphi yaseBrithani nokuthi igujwa kanjani eSpain naseYurophu, ngemibono elula yokuyilungiselela ekhaya.
Yidla ngaphandle kokunyakazisa noma ukucindezela: osayizi bezingxenye ngokweminyaka, ukudla okulula okunempilo, amathiphu, nokuthi ungamisa kanjani ukukhangisa "kwevithamini".
Izifundo ezintsha ziqinisa ukudla kwaseMedithera: izinsini, amathumbu, nesisindo. Okufanele udle, umehluko ngokudla kwe-Nordic, namathiphu asebenzayo.
Yini egujwayo, itimu, izibalo zendlala, imizamo, nobufakazi bokusisiza ukuthi siye ezinhlelweni zokudla okuzinzile nezinempilo.
Okungafanele ubanikeze, ukuthi yini okufanele bayifake, kanye nemibono engaphezu kuka-30 enempilo yasekuseni yezingane. Amathiphu asebenzayo, acutshungulwe kakhulu futhi alungile ngemizuzu.
I-PFAS obisini lwebele: Izingozi zangempela, izinzuzo zokuncelisa ibele, kanye nendlela yokunciphisa ukuchayeka ngemihlahlandlela esebenzayo nokusekelwa kwesayensi.
Sebenzisa indlela ye-Kassing: izikhundla, imibele, nokumisa isikhashana ukuze ugweme ukudideka kwengono kanye nokudla ngokweqile. Isiqondiso esicacile nesisebenzayo.
Funda i-BLW isinyathelo ngesinyathelo: izimpawu zokuqala, ukudla, ukusikeka okuphephile, izinganekwane, namasu okwethula okuqinile ngaphandle kwama-puree.
Uhlelo lwaseYurophu kanye nezenzo eSpain ngempilo yenhliziyo: izibalo ezibalulekile nemikhuba yokuvimbela isifo senhliziyo.
Ubufakazi ku-omega-3 nokuziphatha okunolaka ezinganeni. Izinzuzo, indlela yokuyethula, ukuphepha, kanye nezeluleko ezisebenzayo ezisekelwe ocwaningweni.
Gwema ukudla kwakusihlwa okwenza izingane zibe namandla futhi uthole ukuthi yikuphi ukudla okukhuthaza ukulala. Uhlu olucacile, izibonelo, namathiphu obuthongo obuzolile.
I-Vitamin D2 ingase yehlise i-D3, ngokusho kokuhlaziywa kwe-meta. Imihlahlandlela yelanga, imikhawulo yomthamo, nezixwayiso zezempilo zikavithamini D.
Ukuncelisa ibele isikhathi eside kuhlotshaniswa ne-IQ ephakeme, imfundo, kanye nemali engenayo, nezindlela zebhayoloji ezizwakalayo kanye nokuvumelana kochwepheshe.
Ukuthi ukukhangisa kokudla okungenamsoco kubangela kanjani ukukhuluphala kwezingane nokuthi ngenzeni ngakho. Amaqiniso abalulekile, izifundo, iziqondiso, nezeluleko zemindeni.
Ukuhlanzeka kakhulu? Zitholele ukuthi i-microbiota, ukuncelisa, nezilwane ezifuywayo kungawaqinisa kanjani amasosha omzimba wengane yakho ngokuphephile futhi kalula.
Ama-ayisikhilimu ajwayelekile: i-nougat e-Mercadona, iyogathi yesiGreki e-Madrid, i-hazelnut esayinwe e-Vic, kanye neresiphi eyenziwe ekhaya elula.
Iphalishi le-cereal elenziwe ekhaya: zokupheka ezingenayo i-gluten kanye ne-gluten-free, isitoreji, namathiphu. Awukho ushukela owengeziwe, kulula, futhi 100% wemvelo. Ngena ufunde ukuthi kanjani.
Imenyu yamasonto onke yezingane ezineminyaka engu-3 ubudala enemibono enempilo, osayizi bezingxenye, izinyathelo zokuphepha, namathiphu asebenzayo. Isifanekiso esiphrintekayo nemihlahlandlela yokujwayela isikole.
Zitholele amabhodlela e-Vapur ezingane: ayagoqeka, asebenziseka kabusha, futhi awavuzi. Yenza kube ngokwakho futhi ugweme ukuchitheka esikhwameni sakho.
Thola ukuthi kungani amapuleti okhuni amise okwesilwane kuyinketho engcono kakhulu yokwenza isikhathi sokudla sibe mnandi futhi siphephe.
Zitholele izinketho zokudla kwephathi okujabulisayo, okumnandi, nokunempilo okuzothandwa izingane.
Thola ukuthi ungalungisela kanjani izingane ama-croquette elayisi nezinhlanzi, iresiphi emnandi egcwele izakhamzimba ezibalulekile ekukhuleni kwazo.
Zitholele izitsha ezimnandi nezokudala zezingane. Funda ukwenza ukudla okukhangayo ukuze ingane yakho ijabulele ukudla okunempilo.
Zitholele imenyu yamasonto onke elinganiselayo yezingane ezinezinyanga eziyisi-9 kuya kweziyi-12 enokudla okulungile namathiphu abalulekile okuncelisa okuphephile nokuhlukahlukene.
