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Imifino enamaqabunga ilungele impilo yakho yonke ilayishwe amavithamini, amaminerali kanye nefayibha ebalulekile, enikela ezinzuzweni eziningi zezempilo zemifino enamaqabunga. Namuhla, kule ndatshana sizokhuluma ngohlobo olulodwa olunamaqabunga aluhlaza ikakhulukazi olunikezwe izinzuzo zalo ezijulile zezempilo. Yebo, sikhuluma ngesipinashi, uhlaza oludumile olunamaqabunga abantu abaningi abanobudlelwano benzondo nothando.
Isipinashi ngumthombo omuhle kakhulu kavithamini A, uvithamini C, uvithamini K, i-calcium, i-iron, i-folic acid, i-potassium ne-magnesium, okwenza lokhu kuluhlaza okuluhlaza kube ukudla okuphezulu. Ngaphandle kwalezi zakhi zomzimba ezibalulekile, ukusetshenziswa kwesipinashi kuphansi uma kuqhathaniswa neminye imifino eluhlaza enamaqabunga [1] .
Isipinashi luhlaza okotshani obunamakhasi angafakwa kalula ekudleni kwakho ngezindlela ezahlukahlukene.
1. Amasaladi
Isipinashi singaba ukwengeza okuhle kumasaladi akho ansuku zonke, kungaba amasaladi yemifino noma engewona imifino, loluhlaza olunamaqabunga luzohamba nakho konke. Ungakhetha isipinashi sezingane ngenkathi ulungisa amasaladi njengoba ephezulu kuma-flavonoids [okubili] . Ukungeza imifino embalwa emisha, amantongomane nezithelo kusaladi lakho kuzokwenza kube nomsoco futhi kube mnandi.
Indlela yokwenza: Endishini, engeza inani elincane lesipinashi sengane ngemifino emisha embalwa oyikhethile namantongomane aqoshiwe nezithelo. Njengokugqoka isaladi, ungasebenzisa udwi wamafutha omnqumo ayintombi nto njengoba enempilo [3] .
Izinzuzo eziyi-10 zokudla isipinashi nsuku zonke
2. Isobho
Isipinashi sihle kumasobho akho okufudumala kwenhliziyo. Ihlangana kahle nezinye izithako futhi ingeza ukunambitheka esobheni lakho. Izingane ezingakuthandi ukudla isipinashi zingaba naloluhlaza oluhlaza okwenziwe ngamaqabunga ngendlela ehlanzekile kanye neminye imifino [4] .
Indlela yokwenza: Epanini, engeza uwoyela no-anyanisi oqoshiwe nogalikhi. I-Saute bese ufaka isipinashi esiqoshiwe, uvuselele kahle. Faka upelepele nosawoti wesinongo bese ufaka u-gram noma ufulawa we-besan, izinongo namanzi, uhlanganise kahle. Vumela ukuthi ipholile imizuzu embalwa bese uthela ingxube ku-blender bese uyihlanganisa. Dlulisela epanini, uvuselele bese ubilisa imizuzu embalwa.
3. Thosiwe othosiwe
Ukuthosa kungenye indlela yokudla isipinashi. Ungangeza eminye imifino emisha (ngokuzithandela) futhi ukuyenza ibe nempilo. Kodwa-ke, qiniseka ukuthi awuthosi isipinashi kakhulu ngoba kuholela ekulahlekelweni kwezakhamzimba ezithile [5] .
Indlela yokwenza: Epanini, ukushisa amafutha omnqumo nogalikhi ochotshoziwe. Faka isipinashi bese usivuthuluza, usinonge ngosawoti omncane, upelepele namakhambi.
4. Isoso
Isosi sesipinashi siyindlela emnandi futhi elula yokwengeza isipinashi ekudleni kwakho. Isoso lesipinashi ukuhambisana okuphelele nezitsha ze-pasta futhi kungasetshenziswa njenge-sauce yokuntywila.
Indlela yokwenza: Embizeni yamanzi abilayo, engeza isipinashi bese usipheka umzuzu. Khipha amanzi bese ufaka isipinashi ku-blender bese usihlanza. Epanini, engeza isipinashi esingaxutshiwe, ibhotela, usawoti kanye nopelepele bese usivuthulula ngezikhathi ezithile size sikhule. Lungisa isithokelo bese ukhonza kushisayo.
Img Ref: realfood.tesco.com
5. Ubusmoothie
I-Smoothie ingenye indlela enempilo yokwengeza isipinashi ekudleni kwakho. Iphilile futhi inobuhle bazo zonke izakhi zomzimba ngenxa yenhlanganisela yezithelo nesipinashi.
Indlela yokwenza: Hlanganisa isipinashi nezithelo ezifana ne-kiwi, ukwatapheya, amajikijolo, ama-plums, umango, iwolintshi noma uphayinaphu bese uwuhlanganisa ne-blender. Ungafaka futhi amantongomane nembewu ukuze ukwenze kube mnandi kakhulu.
6. Ikhari
Isipinashi curry (i-palak curry) yindlela elula, enempilo nenambitheka yokuthola imifino ekudleni kwakho. Imvamisa eyenziwe emindenini yamaNdiya, isipinashi curry ukudla okunomsoco futhi kunikeza abadlayo abakhethiweyo indlela entsha yokuzama lokhu kuluhlaza okuluhlaza.
Indlela yokwenza: Epanini, engeza uwoyela, u-anyanisi oqoshiwe, ujinja, ugalikhi nezinye izinongo. Soma imizuzu embalwa bese ufaka isipinashi esiqoshiwe kuze kube yilapho amaqabunga efuna ngokuphelele. Bese uthele ingxube ku-blender ngamanzi nosawoti. Hlanganisa ukuvumelana okubushelelezi bese uyidlulisela epanini. Letha emathunjini bese uwupheka imizuzu engama-3-4. Khonza ngelayisi noma i-chapati.
Ref Ref: Izindlela zokupheka zemifino zaseNingizimu India
Imibuzo evame ukubuzwa
U. Ingabe isipinashi sinempilo eluhlaza noma siphekiwe?
TO. Isipinashi lapho siphekwe senza sibe nempilo.
U. Kwenzekani uma udla isipinashi nsuku zonke?
TO. Ukudla isipinashi nsuku zonke kungasiza ekuthuthukiseni impilo yamehlo, ukwehlisa umfutho wegazi futhi kungavimbela ingozi yomdlavuza.
U. Ingabe ukuthosa isipinashi kususa izakhi zomzimba?
TO. Yebo, ukuthosa isipinashi emazingeni okushisa aphezulu kuholela ekulahlekelweni kwezakhi zomzimba.
