Ukuhlanganiswa Kokudla Okunempilo Kakhulu Nokunomsoco

Kushicilelwe: Agasti 3, 2025 22:53:20 UTC

Ukufaka ukudla okunomsoco ekudleni kwakho kwansuku zonke kungenye yezinyathelo ezinamandla kakhulu ongazithatha ukuze ube nempilo engcono. Lokhu kudla kuletha ukudla okunomsoco okuphezulu okunama-kilojoule amancane, kusiza umzimba wakho uchume ngenkathi kusekela ukulawulwa kwesisindo, ukuvimbela izifo, kanye namandla aphelele. Kulo mhlahlandlela obanzi, sizohlola ukudla okunempilo kakhulu nokunomsoco okusekelwa isayensi, kanye nezindlela ezingokoqobo zokukujabulela nsuku zonke.

Leli khasi lihunyushwe ngomshini lisuka esiNgisini ukuze lenze lifinyeleleke kubantu abaningi ngangokunokwenzeka. Ngeshwa, ukuhumusha ngomshini akukabi ubuchwepheshe obuphelele, ngakho-ke amaphutha angenzeka. Uma uthanda, ungabuka inguqulo yokuqala yesiNgisi lapha:

A Round-Up of the Most Healthy and Nutritious Foods

Izinhlobonhlobo ezimibalabala zemifino, izithelo, nokusanhlamvu okuhlelwe endaweni yokhuni. Kuhlanganisa upelepele obomvu, izaqathe eziphuzi, imifino enamaqabunga, utamatisi, i-broccoli, nama-zucchini amancane. Kukhona nezitsha ezigcwele okusanhlamvu namantongomane akhukhumele, kanye namakhambi afana ne-parsley ne-basil. Izithelo ezimbalwa ezingavamile kanye nezinhlamvu ezihlakazekile ziqedela ukuboniswa okunempilo, okunempilo.

Kungani Ugxile Ekudlaleni Okunomsoco?

Okwenza ukudla kube "okunempilo" ngempela kudlula ama-calories. Izinketho ezinomsoco kakhulu zinikeza amavithamini abalulekile, amaminerali, ama-antioxidants, namakhompiyutha anenzuzo asekela ukusebenza kahle komzimba. Ngokubeka lokhu kudla kuqala, ungakwazi:

Sekela amasosha akho omzimba ngemisoco ebalulekile
Gcina amazinga anempilo enempilo usuku lonke
Yehlisa ukuvuvukala nokucindezeleka okwenziwe nge-oxidative
Sekela ukugaya okunempilo nge-fiber eyanele
Phatha isisindo ngokuphumelelayo
Yehlisa ingozi yezifo ezingamahlalakhona

Izinhlobonhlobo zokudla okunomsoco kunikeza amavithamini abalulekile, amaminerali, nezinhlanganisela ezizuzisayo

Ama-Superfood Anamandla

Yize konke ukudla kunikeza izinzuzo, izinketho ezithile zigqama kumaphrofayili azo anomsoco ahlukile. Lezi "superfoods" zipakisha inhlanganisela ekhangayo yezinhlanganisela ezithuthukisa impilo ekunikezeni ngakunye.

1. Amajikijolo

Amajikijolo ayimithombo yamandla enomsoco elayishwe ama-antioxidants, i-fiber, namavithamini. Imibala yazo egqamile ikhombisa ukuba khona kwezinhlanganisela zezitshalo ezizuzisayo ezisiza ukulwa nengcindezi ye-oxidative nokuvuvukala.

Amajikijolo

Icebile ngama-anthocyanins asekela impilo yobuchopho futhi angase athuthukise inkumbulo, kanye namanani abalulekile efayibha kanye novithamini C.

Ama-Strawberries

Iphezulu kakhulu kuvithamini C, inkomishi eyodwa ikunikeza u-150% wezidingo zakho zansuku zonke. Futhi ziwumthombo omuhle we-manganese nama-antioxidants.

Amajikijolo agcwele ama-antioxidants kanye nezakhi ezibalulekile

2. Imifino Eluhlaza

Imifino enamahlamvu amnyama iphakathi kokudla okunomsoco kakhulu emhlabeni. Anama-kilojoule amancane kodwa anothe ngamavithamini, amaminerali, nezinhlanganisela zezitshalo ezinenzuzo.

Kale

Ukudla okunomsoco okunamavithamini A, K, C, B6, manganese, calcium, ithusi, ne-potassium. Inkomishi eyodwa iqukethe amakholori angu-33 kuphela kodwa inikeza u-134% wezidingo zakho zansuku zonke zikavithamini C.

Isipinashi

Igcwele insimbi, i-folate, namavithamini A no-K. Futhi iqukethe i-kaempferol, i-antioxidant enamandla enganciphisa ingozi yomdlavuza nokuvuvukala.

3. Amantongomane kanye Nembewu

Lokhu kudla okuncane kodwa okunamandla kuletha amafutha anempilo, amaprotheni, i-fiber, nama-micronutrients abalulekile. Naphezu kokuba i-calorie-dense, ucwaningo lubonisa ukuthi ukusetshenziswa kwamantongomane okuvamile kuhlotshaniswa nesisindo somzimba esiphansi kanye nokunciphisa ingozi yezifo.

Ama-alimondi

Icebile ku-vitamin E, i-magnesium, ne-manganese. Basekela impilo yenhliziyo ngokuthuthukisa amazinga e-cholesterol futhi banikeze ama-antioxidants anenzuzo.

Imbewu ye-Chia

Isikhungo esinamandla okunomsoco esinama-omega-3 fatty acids, i-fibre, amaprotheni, nama-micronutrients ahlukahlukene. I-ounce eyodwa nje inikeza amagremu angu-11 efayibha namagremu angu-4 weprotheyini.

I-assortment yamantongomane nembewu ehlelwe endaweni ekhanyayo. Kunezitsha ezine eziqukethe izinhlobo ezahlukene: eyodwa enama-alimondi aphelele emagobolondweni awo, enye inamakinati emagobolondweni, nezimbili ezinezinhlobo ezahlukene zembewu, okungenzeka ukuthi isesame nembewu kabhekilanga. Kuhlakazeke ezitsheni kukhona ama-alimondi axegayo, amantongomane, nembewu, okwenza ukwakheka okungajwayelekile, okuphilayo. Amathoni asemhlabeni amantongomane nembewu aphikisana nesizinda esihlanzekile, esingathathi hlangothi, esigcizelela ikhwalithi yemvelo, enempilo yezithako. Ukubuka kokuphezulu kuya phansi kugqamisa ukuthungwa nokuhlukahluka kwezinhlobonhlobo.

Amantongomane nembewu kunikeza amafutha anempilo, amaprotheni, nezakhi ezibalulekile

Amaphrotheni Amafutha Empilo Elungile

Amaprotheni abalulekile ekwakheni nasekulungiseni izicubu, ukusekela umsebenzi wokuzivikela komzimba, nokudala ama-enzyme namahomoni. Le mithombo yamaprotheni yekhwalithi ephezulu inikeza inani lokudla okunomsoco.

1. Izinhlanzi nokudla kwasolwandle

Izinhlanzi ezinamafutha ziphakathi kwemithombo yamaprotheni aminyene kakhulu enomsoco etholakalayo, ecebile ngama-omega-3 fatty acids asekela impilo yenhliziyo nengqondo.

Uhlobo lwenhlanzi

Umthombo omuhle kakhulu weprotheyini yekhwalithi ephezulu, ama-omega-3 fatty acids, kanye novithamini D. Ama-ounces angu-3-4 nje anikeza isincomo sosuku esigcwele sama-omega-3.

Amasardine

Izinhlanzi ezincane kodwa ezinamandla ezinikeza i-calcium (ngamathambo), uvithamini D, uvithamini B12, ne-selenium. Ziyakwazi futhi ukusimama futhi ziphansi ekungcoleni kwemvelo.

I-salmon fillet entsha, eluhlaza ebekwe ebhodini lokusika lokhuni. I-salmon inombala osawolintshi ocebile, ogqamile one-marbling ebonakalayo kanye nokuthungwa okubushelelezi. Ihlotshiswe ngamakhambi aluhlaza aqoshwe kahle, cishe i-parsley noma i-chives, enezela ukuthinta kokusha. Izingcezu zikalamula ezimbili zibekwe phezulu naseduze kwefillet, okunikela ngokugqama okuphuzi okugqamile futhi okuphakamisa ukumataniswa kwe-flavour egqamile. Ama-sprigs e-rosemary entsha ne-parsley ahlakazekile ebhodini, okuthuthukisa ukwethulwa kwemvelo, okune-rustic. Ukwakheka okuphelele kugcizelela ubusha nokubalula, okulungele ukupheka noma ukuphakelwa.

Izinhlanzi ezinamafutha njenge-salmon zinikeza amaprotheni ekhwalithi ephezulu kanye nama-omega-3 fatty acids abalulekile

2. Amaqanda

Kwake kwaba nempikiswano ngenxa yokukhathazeka nge-cholesterol, amaqanda manje abhekwa njengendawo yamandla okudla okunomsoco. Ziqukethe amaprotheni ekhwalithi ephezulu, amafutha anempilo, kanye nezakhi ezibalulekile njenge-choline empilweni yobuchopho.

3. Imifino

Ubhontshisi, udali, nophizi kuyimithombo emihle kakhulu yamaprotheni asekelwe ezitshalweni futhi ehlinzeka nge-fiber, ama-carbohydrate ayinkimbinkimbi, nama-micronutrients ahlukahlukene.

Udali

Igcwele i-fiber, amaprotheni, i-iron, ne-folate. Inkomishi eyodwa yama-lentile aphekiwe inikeza amagremu angu-18 wamaprotheni namagremu angu-15 wefiber.

Uphizi

Imifino ehlukahlukene ecebile amaprotheni, i-fiber, kanye nezakhi ezifana ne-manganese ne-folate. Basekela impilo yokugaya futhi basize ukulawula ushukela wegazi.

Izitsha ezinhlanu ezimhlophe ezigcwele izinhlobo ezahlukene zemidumba nobhontshisi ezimibalabala, ezihlelwe ngobunono endaweni ekhanyayo, enziwe ukwakheka. Isitsha esingaphezulu kwesokunxele siqukethe ubhontshisi onsundu ngokubomvu, kanti isitsha esiphakathi nendawo siphethe uphizi ophaphathekile we-beige. Isitsha esingaphezulu kwesokudla sinobhontshisi obomvu omnyama nocwebezelayo. Isitsha esingezansi kwesokunxele siqukethe ingxube ye-beige chickpeas nobhontshisi obomvu obumnyama. Isitsha esingezansi kwesokudla sigcwele ubhontshisi omnyama ocwebezelayo. Ubhontshisi ohlakaziwe ubekwe ngobuciko ezungeze izitsha, wengeza umuzwa ongavamile, we-rustic ekubunjweni. Izinhlobonhlobo zemibala nokuthungwa kudala ukukhanga okubonakalayo okunempilo nokukhangayo.

I-legumes inikeza amaprotheni asekelwe esitshalweni, i-fiber, nezakhi ezibalulekile

Ama-carbohydrate Anempilo

Akuwona wonke ama-carbohydrate adalwe alinganayo. Le mithombo yama-carbohydrate enomsoco inikeza amandla aqhubekayo, i-fiber, kanye nezakhi ezibalulekile ezidingwa umzimba wakho.

1. Izinhlamvu Eziphelele

Ngokungafani nezinhlamvu ezihlungiwe, okusanhlamvu okuphelele kuqukethe zonke izingxenye zohlamvu, okuhlinzeka nge-fiber, amaprotheni, nama-micronutrients ahlukahlukene.

I-Quinoa

Umthombo ophelele wamaprotheni oqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile. Futhi inothile nge-magnesium, i-phosphorus, i-manganese ne-folate.

Ama-oats

Iqukethe i-beta-glucan, uhlobo lwefayibha encibilikayo esiza ukwehlisa i-cholesterol futhi ithuthukise ukulawula ushukela wegazi. Futhi zicebile ku-manganese, i-phosphorus, ne-magnesium.

Izinhlobonhlobo zokusanhlamvu nezinhlamvu ezihlelwe kahle ezitsheni zokhuni endaweni enombala okhanyayo. Izitsha ziqukethe izinhlobo ezahlukene zokusanhlamvu, okuhlanganisa okusanhlamvu okukhukhumele, i-oats egoqiwe, nezinhlamvu ezigcwele emithunzini esukela ku-beige okhanyayo kuya ensundu onothile. Ezinye zezinhlamvu zichithekele phezulu, zengeza umuzwa wemvelo, we-rustic ekwakhiweni. Ukuthungwa okuhlukene, kusukela ebushelelezi bezinhlamvu ezikhukhumezekile kuya ekuqineni kwayo yonke imbewu, kudala umehluko obonakalayo. Amathoni asemhlabeni wezinhlamvu ahambisana nezitsha zokhuni, ezigqamisa ukubukeka kwazo okuphilayo nokunempilo.

Izinhlamvu eziphelele zinikeza i-fiber, amaprotheni, nezakhi ezibalulekile

2. Amazambane Amnandi

Lawa ma-tubers anempilo agcwele i-beta-carotene, eguqulwa umzimba wakho ube uvithamini A. Aphinde anikeze uvithamini C, i-potassium, ne-fiber.

3. Izithelo

Nakuba amajikijolo efanelwe isigaba sawo, ezinye izithelo eziningi zinikeza izinzuzo zokudla okunomsoco.

Ama-apula

Inothile nge-fiber, uvithamini C, nama-antioxidants ahlukahlukene. I-fiber ekuma-apula, ikakhulukazi i-pectin, idla amagciwane atholakala emathunjini futhi isekela impilo yokugaya ukudla.

Ukotapheya

Ngokwezobuchwepheshe isithelo, ukwatapheya uhlukile kumafutha awo anempilo. Banikeza amafutha e-monounsaturated, i-fiber, i-potassium, nama-micronutrients ahlukahlukene.

Ukwatapheya ohhafu kanye nezingcezu ezimbalwa ze-apula elibomvu ezihlelwe ebhodini lokusika lokhuni. Ukwatapheya uvuthiwe, unengaphakathi elibushelelezi, eliphuzi ngokuluhlaza okotshani kanye nesikhumba sangaphandle esiluhlaza ngokumnyama. Ingxenye kakwatapheya inomgodi omkhulu onsundu, kanti enye ayinalutho, ibonisa inyama yawo ecebile, ebhotela. Izingcezu zama-apula zisha, zinesikhumba esibomvu esiqhakazile kanye nenyama emhlophe qhwa, engeza umbala ogqamile ekwakhiweni. Ibhodi lokusika lokhuni linephethini yokusanhlamvu ekhanyayo, yemvelo, futhi ingemuva elimnyama, elifiphele lenza imibala yesithelo igqame ngokugqamile.

Izithelo ezifana nama-apula nokwatapheya zinikeza i-fiber, amavithamini, nezinhlanganisela ezizuzisayo

Amafutha Anempilo Ukuze Asebenze Kahle

Ngokuphambene nezinkolelo eziphelelwe yisikhathi, amafutha athile abalulekile empilweni. Lawa mafutha anempilo asekela ukusebenza kobuchopho, ukukhiqizwa kwamahomoni, ukumuncwa kwezakhi, nokunye.

1. Amafutha E-Olive

I-extra virgin olive oil inothile ngamafutha e-monounsaturated kanye nama-antioxidants anamandla. Kuyisisekelo sokudla kwaseMedithera, okuhlotshaniswa nengozi encishisiwe yesifo senhliziyo nezinye izimo ezingamahlalakhona.

2. Inhlanzi Enamafutha

Ngaphandle kokuqukethwe kwamaprotheni, izinhlanzi ezinamafutha zihlinzeka nge-omega-3 fatty acids i-EPA ne-DHA, esekela impilo yobuchopho, inciphise ukuvuvukala, futhi ivikele ukusebenza kwenhliziyo.

3. Amantongomane kanye Nembewu

Ngaphandle kokuqukethwe kwawo kwamaprotheni, amantongomane kanye nembewu inikeza amafutha anempilo asekela impilo yenhliziyo futhi anciphise ukuvuvukala.

Ukuhlelwa okuhle kwemithombo yamafutha enempilo endaweni yokhuni eyi-rustic. Ibhodlela lengilazi lamafutha omnqumo osagolide elinesivalo sikakhokho lihlala kwesokunxele, likhipha imfudumalo nokunotha. Ngaphambi kwawo, ukwatapheya ohhafu ubonisa inyama yawo eluhlaza okotshani nembewu enkulu, eduze nezingcezu zikakotapheya ezisikwe kahle. Isitsha sokhuni esigcwele ama-cashews sibekwe eceleni kwama-walnuts, ama-alimondi nama-hazelnuts asakazeke etafuleni, okugcizelela ukuhlukahluka nokuthungwa. Kwesokudla, i-fillet ewugqinsi, entsha ye-salmon enombala osawolintshi ogqamile kanye ne-marbling ebonakalayo yengeza indawo yokugxila ecebile, ekhangayo. Ukwakheka kufakwe ukukhanya okuthambile, okungokwemvelo, okuthuthukisa imibala egqamile kanye nokuthungwa okungokoqobo kwalokhu kudla okunomsoco.

Imithombo yamafutha enempilo isekela ukusebenza kobuchopho, ukukhiqizwa kwamahomoni, nokumuncwa kwezakhi

Amathiphu Awusizo Wokufaka Ukudla Okunempilo

Ukwazi ukuthi yikuphi ukudla okunomsoco kuyingxenye yempi. Nawa amasu asebenzayo okwenza ukudla okunempilo kube ingxenye esimeme yendlela yakho yokuphila:

1. Luqale Kahle Usuku Lwakho

Qala ngesidlo sasekuseni esigcwele izakhamzimba njenge-oatmeal egcwele amajikijolo, amantongomane, nokuconsa koju. Lokhu kunikeza amandla aqhubekayo futhi kusetha ithoni enempilo yosuku.

2. Lungiselela Kusengaphambili

Nikeza ihora ngempelasonto ngayinye ukugeza nokuqoba imifino, ukupheka okusanhlamvu, noma ukulungisa imithombo yamaprotheni enempilo. Lokhu kwenza ukukhetha okunomsoco kube lula kakhulu phakathi nezinsuku ezimatasa.

Isethi ehlelwe kahle yeziqukathi zokulungiselela ukudla engilazi, ngasinye sigcwele izithako ezimibalabala, ezinempilo. Iziqukathi zihlanganisa izinhlobonhlobo zokudla okunemifino egazingiwe njengobhatata nopelepele bensimbi, okusanhlamvu okuphekiwe okufana ne-couscous noma iquinoa, kanye nemifino emisha njengesipinashi noma i-arugula. Iziqukathi eziningana zibuye zibe namabele enkukhu agayiwe, anomaka okushisa ashisiwe. Amaphizi aluhlaza ahlakazekile phakathi kwezinhlamvu zombala owengeziwe. Iziqukathi zibekwe phezu kwekhawunta yekhishi elimhlophe, elinokukhanya kwelanga okungokwemvelo okungena ngaphakathi, okugqamisa imibala egqamile kanye nendlela entsha yokwenza ukudla.

Ukulungiselela ukudla kwenza ukudla okunempilo kube lula isonto lonke

3. Landela Indlela Yepuleti

Hlela ukugcwalisa ingxenye yepuleti lakho ngemifino nezithelo, ikota eyodwa ngeprotheni engenawo amandla, kanye nekota ngezinhlamvu noma imifino enesitashi. Lokhu kuqinisekisa ukudla okunomsoco kukho konke ukudla.

4. Yidla Ngobuchule

Gcina ukudla okulula okunempilo kutholakala kalula ukuze ugweme ukufinyelela izinketho ezicutshunguliwe lapho indlala ihlasela. Izinketho ezinhle zihlanganisa:

Izingcezu ze-apula ngebhotela le-alimondi
I-yogurt yamaGreki namajikijolo
I-Hummus ngezinti zemifino
Isandla esincane samantongomane axubile
Amaqanda abilisiwe

5. Yenza Ukushintshashintsha Okulula

Izinguquko ezincane ziyanda ngokuhamba kwesikhathi. Zama lokhu kushintsha okulula:

Esikhundleni selayisi elimhlophe, khetha irayisi elinsundu noma iquinoa
Esikhundleni sokudla okusanhlamvu kwasekuseni okunoshukela, khetha i-oatmeal enezithelo
Esikhundleni sama-chips amazambane, khetha amantongomane noma ama-chickpeas athosiwe
Esikhundleni sesoda, khetha amanzi acwebileyo anezithelo

Ukushintshanisa ukudla okulula kungathuthukisa kakhulu inani lokudla okudlayo

Quick and Easy Nutritious Recipes

Faka lokhu kudla okunempilo esenzweni ngale mibono yokupheka elula:

1. Isitsha Esishelelayo Esigcwele Amandla

Hlanganisa amajikijolo afriziwe, ubhanana, isipinashi, kanye nokuchaphaza kobisi lwe-alimondi. Phezulu ngembewu ye-chia, ama-alimondi asikiwe, kanye nokuconsa koju ukuze uthole isidlo sasekuseni esinomsoco.

2. Isaladi ye-quinoa yaseMedithera

Hlanganisa i-quinoa ephekiwe namakhukhamba aqoshiwe, utamatisi we-cherry, u-anyanisi obomvu, iminqumo, ne-feta cheese. Gqoka ngamafutha omnqumo, ujusi kalamula, namakhambi ukuze uthole isidlo sasemini esicebile ngamaprotheni.

Isaladi ye-couscous enempilo, yesitayela saseMedithera enikezwa endishini emhlophe. Isaladi ihlanganisa i-couscous exutshwe nopelepele oyinsimbi onemibala enemibala ephuzi, osawolintshi, nokubomvu, kanye neminqumo emnyama namakhyubhu e-feta ushizi okhrimu omhlophe. Amaqabunga e-parsley amasha ahlakazekile yonke indawo, engeza i-pop eluhlaza kanye nokuthinta kokusha. Isidlo sihlelwe kahle, sigqamisa izithako zaso ezikhanyayo, ezikhangayo, namakhambi ambalwa engeziwe kanye notamatisi obekwe ngemuva okufiphale kancane, okuthuthukisa isethulo esisha, esinempilo.

Isaladi ye-quinoa yaseMedithera ihlanganisa okusanhlamvu okuphelele, imifino, namafutha anempilo

3. I-Sheet Pan Salmon nemifino

Beka izibopho ze-salmon ebhodini lokubhaka elizungezwe i-broccoli, i-bell pepper, nobhatata othelwe ngamafutha omnqumo namakhambi. Rosa ku-400°F (205°C) imizuzu engu-15-20 ukuze uthole isidlo sakusihlwa esiphelele.

4. Isobho Lentili Nemifino

Bilisa udali ngezaqathi ezisikiwe, isilimo esidliwayo esinamagatsha anamanzi, u-anyanisi, u-garlic, nomhluzi wemifino. Isizini ngamakhambi nezinongo ukuze uthole ukudla okunenhliziyo, okunothe ngefayibha.

Isitsha esinenhliziyo, esishisayo sesobho lemifino nelegume. Umhluzi ocebile, obomvu ugcwele izinhlobonhlobo zemifino edayisiwe, kuhlanganise izaqathi, i-zucchini, amazambane, nobhontshisi oluhlaza, kanye nama-lentils agcwele kanye namatshwele. Izithako ziqotshwe kahle, zakha ingxube enemibala futhi ekhangayo ephakamisa ukufudumala nokunethezeka. Eceleni kwesitsha, kukhona izingcezu ezimbili zesinkwa se-rustic, esicwebezelayo esinokwakheka okuhlafunwayo, esilungele ukucwiliswa. Isilungiselelo sinomuzwa othokomele, we-rustic, nokukhanya okufudumele okuthuthukisa isobho elimnandi, eliphekwe ekhaya.

Isobho le-Lentil linikeza amaprotheni asekelwe esitshalweni, i-fiber, nezakhi ezibalulekile

Isiphetho

Ukudla okunempilo kakhulu nokunomsoco kunikeza umzimba wakho izinto zokwakha ozidingayo ukuze usebenze kahle. Kunokuba ugxile ekudleni okuqinile noma izinguquko zesikhashana, hlose ukufaka kancane kancane izinketho eziminyene yezakhi ohlelweni lwakho lwansuku zonke.

Khumbula ukuthi ukungaguquguquki kubaluleke ngaphezu kokuphelela. Izinguquko ezincane, ezisimeme emikhubeni yakho yokudla zingaholela ekuthuthukisweni okukhulu kwezempilo ngokuhamba kwesikhathi. Qala ngokungeza ukudla okusha okunomsoco okukodwa noma okubili ekudleni kwakho isonto ngalinye, futhi wakhele empumelelweni yakho njengoba lezi zinqumo ziba umkhuba.

Umuntu olungisa isaladi esisha, esimibalabala ekhishini elikhanyayo. Umuntu, ogqoke ihembe ledenim eluhlaza okwesibhakabhaka, usika imifino phezu kwesitsha esikhulu esimhlophe esigcwele imifino eluhlaza, upelepele ophuzi osikiwe ophuzi, utamatisi wamacherry, okusanhlamvu, namakhambi amasha. Kuzungezwe umuntu izitsha zomkhiqizo onamandla, okuhlanganisa utamatisi we-cherry, ama-eggplant, izaqathe, i-broccoli, nemifino enamaqabunga, okugcizelela inala yezithako ezintsha. Ikhishi likhanyiswe kahle ukukhanya kwemvelo, okwenza isimo esihlanzekile nesimemayo esigqamisa ubusha nezinhlobonhlobo zemifino.

Ukwakha imikhuba yokudla enempilo esimeme kuwuhambo, hhayi indawo