Ukufundisa Imifino Igama Lezingane
Imifino inemibala egqamile, inomsoco futhi iza ngokuhlukahluka kokuthandwa nokubunjwa. Kubalulekile ukufaka igama lemifino yezingane ekufundeni ukunikeza izingane zakho izinhlobonhlobo zemifino, ezilungiselelwe ngezindlela ezihlukahlukene, ukukhulisa izingane ezingakhethi futhi zigcine ukudla okunempilo. Ziwumthombo ocebile wamavithamini namaminerali ahlukahlukene adingwa umzimba wakho ukuze ube nempilo futhi wenze umsebenzi. Futhi ziwumthombo omuhle kakhulu wamavithamini kanye nezakhamzimba okuzenza zibe ukukhetha okuhle kakhulu kokudla ezinganeni nakubantu abadala ukuze bahlale bephilile. Kuyiqiniso ukuthi izingane eziningi zithanda ukunambitheka okumnandi, futhi uma zidla imifino zingase zingakutholi kukuhle ekunambitheni kwazo.
Lesi sihloko simayelana negama lemifino ngesiNgisi elinezithombe zezinhlobonhlobo ezahlukene ukwenza ingane yakho ifunde ngazo. Sinohlu nemininingwane yemifino eminingi enezithombe ezimele ukuthi ngayinye ibukeka kanjani lapho ingane yakho encane izohlangana nayo. Hhayi amagama nezithombe kuphela kodwa nolwazi oluncane oluyisisekelo mayelana nesakhi esikuso kanye nezinye izinzuzo. Ngakho ngesikhathi esilandelayo lapho uzobe umphekela eyodwa, uzokwazi ngayo nazo zonke izinzuzo ezinazo.
Isihloko esingezansi sinegama lemifino lezingane kanye nolwazi lwemifino ngesiNgisi enezinhlobo, amagama, izinhlobo nezithombe zengane yakho.
1) Isanqante:
I-carrot iyimifino yezimpande ngokuvamile i-orange ngombala. Ubumnandi bezaqathi buvumela imifino ukuthi isetshenziswe kwezinye izindima ezifana nezithelo. Izaqathi zicebile ngamaprotheni, i-iron, i-Vitamin C ne-potassium. Kuzuzisa kakhulu ukuthuthukisa ukubona kwamehlo.
2) I-Brokholi:
I-Broccoli iza ngaphansi kwegama lemifino eluhlaza. Lezi zindawo ezinamandla zokudla zinikeza inqwaba yemisoco kuma-calories ambalwa. Zicebile ku-Vitamin A, C, Iron, Sodium, potassium kanye ne-fiber yokudla. Kuyasiza ekuvikeleni ezifweni ezahlukene njengomdlavuza nezinye izifo ezingelapheki futhi kusiza ekwenzeni amathambo akho aqine.
3) Uphizi:
Okunye okungeziwe egameni lemifino eluhlaza yi-peas eluhlaza futhi ingenye yemifino ethandwa kakhulu. Aqukethe inani elanele le-fiber nama-anti-oxidants. Ziwumthombo ocebile wamavithamini A, K, C kanye neManganese. Bangase basize ekuvikeleni ezifweni ezingamahlalakhona, njengesifo senhliziyo nomdlavuza.
4) Ummbila:
Ummbila ubizwa nge-maze emazweni amaningi futhi uyingxenye yomndeni wotshani. Inothile nge-fiber, amavithamini namaminerali. Ummbila ubhekwa njengezinhlamvu zemifino kanye nezinhlamvu. Ummbila uvamise ukuba mhlophe noma uphuzi kodwa futhi uza ngokubomvu, onsomi kanye noluhlaza sasibhakabhaka. Idliwa njengommbila omnandi, upophukhoni, uwoyela nesiraphu futhi ifakwa ekudleni nasezitsheni ezahlukene.
5) Utamatisi:
Utamatisi uyisithelo sesitshalo sikatamatisi futhi ngenxa yokuthi utamatisi unembewu futhi ukhula esitshalweni esiqhakazayo ngakho-ke uvame ukuhlukaniswa njengesithelo hhayi imifino. Utamatisi uyahlukahluka ngemibala ngokuvamile ebomvu kanti eminye ehlanganisa oluhlaza, ophuzi, osawolintshi, opinki, omnyama, onsundu, omhlophe, nonsomi. Utamatisi ugcwele amavithamini A no-C, i-calcium, i-potassium.
6) Ikhukhamba:
Isikhumba sangaphandle sekhukhamba sibizwa ngokuthi i-peel. Ingxenye engaphakathi yekhukhamba ibizwa ngokuthi inyama enezinhlamvu ezidliwayo. Lena yingxenye emnandi futhi ehlabayo. Iphezulu ngemisoco enenzuzo, kanye nama-antioxidants angasiza ekwelapheni nasekuvimbeleni ezinye izimo. Inamakhalori aphansi futhi iqukethe inani elihle lamanzi kanye ne-fiber encibilikayo, esiza ekugcineni u-hydrated.
7) Amazambane:
Izambane liyimifino eyimpande. Zimila ezimpandeni. Lokhu okungenhla kungokwamagama emifino ezingane okungenye yemifino evame ukudliwa. Umsoco wamazambane ungahluka kuye ngokuthi ulungiswa kanjani. Isibonelo, ukuthosa amazambane kwengeza ama-calories namafutha amaningi kunokubhaka. Ziwumthombo ocebile wamavithamini namaminerali.
Fundisa izingane zakho mayelana nemifino ngokusebenzisa uhlelo lokusebenza!
Uma ufuna uhlelo lokusebenza lwemifino olujabulisayo, lwamahhala futhi olulula ukuze ingane yakho ifunde imifino? Imidlalo yemifino kulolu hlelo lokusebenza inikeza izingane inkundla yokufundisa nejabulisayo yokwandisa ulwazi lwazo ngendlela ejabulisayo kakhulu. Inawo wonke amagama emifino aqala ku-alfabhethi a kuye ku-z ingane yakho ezobe iyifunda.
8) Iklabishi:
Iklabishi liza ngemibala ehlukene njengoluhlaza, onsomi nomhlophe. Amaklabishi aluhlaza yiwona ajwayeleke kakhulu. Imifino enezingqimba eziningi. Iklabishi iwumthombo omuhle kakhulu kavithamini K, uvithamini C kanye novithamini B6. Futhi ingumthombo omuhle kakhulu we-manganese, i-fiber yokudla, i-potassium, i-vitamin B1, i-folate nethusi. Izinzuzo zezempilo zihlanganisa ukuthuthukisa ukusebenza kobuchopho, kunciphisa ingozi yomdlavuza, umzimba okhipha ubuthi, okulungele inhliziyo nokunye okuningi.
9) Ama-turnips:
Amathenisi anesitashi njengemifino yezimpande. Ngokuvamile zikhula kahle ezindaweni ezinobusika obubandayo. Amnandi uma evunwa. Ama-turnips angasetshenziselwa ukulungisa amasobho nezinye izitsha ezihlukahlukene. Kungabuye kudliwe kusha, ngendlela yamasaladi. Iwumthombo ocebile wama-carbohydrate, i-magnesium ne-fiber. Kuyasiza futhi ukuvimbela ukuthuthukiswa kwezinhlobo ezithile zomdlavuza kanye nokuphazamiseka kwenhliziyo.
10) U-anyanisi:
U-anyanisi uthathwa njengengxenye yomndeni wama-bulb njengoba ingxenye emise okwe-bulb emila ngaphansi komhlabathi. Kunezinhlobo ezingu-27 ezahlukene zika-anyanisi. Wonke u-anyanisi ukhula ngaphansi komhlabathi futhi unamashubhu aluhlaza okwesibhakabhaka akhula ngaphezu komhlabathi. Lamashubhu abuye abizwe ngokuthi iziqongo zika-anyanisi ngabantu abaningi. Kulula kakhulu ukutshala u-anyanisi njengoba ukhula kunoma yiluphi uhlobo lwenhlabathi. U-anyanisi unama-kilojoule amancane, uphezulu ku-calcium no-vitamin C.
11) I-Beetroot:
Igama lemifino lezingane kumele lifake i-beetroot eyaziwa nangokuthi i-table beet, i-beet engadini kanye ne-golden beet efika ngombala onsomi ojulile futhi iyimifino enomsoco kakhulu. Ingxenye ensomi idliwa iluhlaza noma ibilisiwe. Iwumthombo ocebile wama-carbohydrate futhi uhlanganisa namanzi angama-99%. Amaqabunga e-beetroot nawo ayadliwa futhi angasetshenziswa kumasaladi.
12) I-Capsicum:
I-Capsicms, eyaziwa nangokuthi 'i-bell pepper' noma 'upelepele' ngokuvamile ayizinongo kodwa isetshenziselwa ukuhlanganisa nokusikisela kwayo esitsheni. Afika ngemibala eyahlukene ngokuvamile eluhlaza, ophuzi nobomvu. Aqukethe inani eliphakeme lamavithamini A no-C kanye namanye amavithamini namaminerali. Angaphekwa noma adliwe aluhlaza futhi abuye asetshenziswe kumasaladi.
13) Ukholifulawa:
Ibizwa nge-cauliflower ngoba ibonakala ifana neyodwa. Ingxenye engaphakathi esiyidlayo iqukethe amaqoqo ezimbali. Kuyasiza ukulwa nomdlavuza, kuthuthukisa impilo yenhliziyo nemithambo yegazi futhi kugcine ubuchopho busebenza kahle. Iza ngemibala eyahlukene kodwa emhlophe ijwayelekile kuyo yonke. Iwumthombo ocebile wamavithamini C, K no-B6. Isiza ukukhulula ukungagayeki kokudla, izinkinga zokuphefumula futhi ithuthukise ukubona.
14) I-garlic:
Inezici zokulwa namagciwane esiza ukubulala amagciwane. Kumnandi ukudliwa futhi kuyingxenye eyinhloko yezitsha ezithandwa kakhulu njenge-pizza. Iphuma emndenini ka-anyanisi futhi ivela ngezinhlobo ezahlukene njengowomisiwe kanye nompuphu. Kufanele ususe ingxenye engenhla (enamathela) ukuze uthole ama-clove.
15) I-lettuce:
Imifino enamahlamvu engowomndeni kabhekilanga. Imbozwe ngamaqabunga futhi iyisithako esiyinhloko samasaladi namasemishi. Igcwele i-potassium, i-vitamin A, insimbi, i-calcium nethusi. Itshalwa kangcono esimweni sezulu esipholile.
Imifino enemibala egqagqene iyingxenye ebalulekile nejabulisayo yokudla kwengane yakho futhi lesi sihloko sibona igama lemifino elinesithombe ukuze izingane zifunde amagama nezinhlobo zemininingwane yemifino ehlukene ngesiNgisi. Imifino iqukethe imisoco ebalulekile ekudleni kwengane yakho futhi iyisize ukuze ikhule. Kufanele bazi ukuthi imuphi umsoco ephethe nokuthi yiziphi izinzuzo ezisizayo ukubasiza babe nempilo futhi baqine. Uma udla futhi ujabulele imifino nengane yakho nsuku zonke futhi ubatshela ngezinzuzo zezempilo ngayinye, kungamkhuthaza ukuba ayidle. Uma ulandela imikhuba enempilo, ekugcineni ingane yakho izokwenza okufanayo. Ukufunda ukudla okulungile okufanele ukudle ngenkathi usencane kusiza impilo yonke yokuphila okunempilo. Lesi sihloko sinikeza inkundla yokufundisa izingane zakho ngokubaluleka kwemifino kanye negama lemifino yezingane nokudla okunempilo.