"Ukutya kwendawo" okanye ukutya ukutya kwendawo kuye kwafumana ukutsalwa kakhulu kule minyaka ilishumi idlulileyo. Ukutya ngamaxesha athile onyaka kunye nokuxhasa amafama asekuhlaleni akulunganga nje kuwe, kulungele izilwanyana kunye nokusingqongileyo.
Ikwalungile kuqoqosho lwengingqi yakho.
Kodwa iintsapho ezininzi zinokuxoxa ukuba ixesha kunye neendleko zokuzulazula kwiimarike zabo zamafama veki nganye lixesha kunye neendleko ezibi kakhulu.
Ngethamsanqa, kukho ezinye iindlela zokonga ixesha kunye nemali, ukusuka kwi-CSA (ezolimo ezixhaswa luluntu), ukuya kookopolotyeni, ukudibana nomlimi wendawo.
Ukuba unenkathalo ngempilo kwaye uyathanda ukuthenga ukutya okukumgangatho ophezulu, ke ukutyala iidola zakho zokutya kwiifama ezincinci nako kunokukunceda wonge imali.
Ngoko ngokwenene kuthatha ntoni ukutya ekuhlaleni? Kusenokuba lula kunokuba ucinga. Funda ukuze ufunde iingcebiso ezilula zokufumana ukutya okuninzi kwasekhaya kwisidlo sakho.
Isiqulatho
Kuthetha ukuthini ukutya kwendawo?
Xa utya ukutya okuvela kumafama asekuhlaleni kunye nabalimi, awufundi nje ukuba kuvela phi ukutya kwakho, kodwa ufumana ulwazi malunga nendlela ekhuliswa ngayo kunye nendlela izilwanyana ezikhuliswa ngayo.
Kodwa yintoni ebizwa ngokuba "yasekuhlaleni"?
Abantu abaninzi bachaza “indawo” njengokutya ukutya okukhuliswe kunye nokulinywa kumgama oziikhilomitha ezili-100 ukusuka kwindawo ohlala kuyo.
Ungayifeza ngokulula le nto ngokundwendwela iimarike zamafama, uthenge ngokuthe ngqo kwiifama zengingqi, kwaye ukhethe iindawo zokutyela ezivelisa izithako zazo ekuhlaleni.
Olu lwazi lubalulekile ukuba ulandela a umgangatho ophezulu we-keto diet etyebe ngemveliso entsha kunye nenyama. Ukutya ekuhlaleni kukusondeza ekutyeni kwakho kwaye kunokubonelela ngenqanaba lolawulo lomgangatho abantu abaninzi benkcubeko yaseNtshona abangazange babe nakho kwiminyaka engaphezu kwe-100.
Ukutya kwasekuhlaleni kuluncedo kokusingqongileyo nokudala imisebenzi eyongezelelekileyo kumafama asakhulayo. Kodwa iluncedo ngakumbi kwimpilo yakho.
Ewe, ukutya kwendawo kunefuthe lomzimba kuyo yonke into ukusuka kwimpilo yakho yamathumbu ukuya kwiivenkile zakho zezondlo. Ezi zezinye zeengenelo zokutya ekuhlaleni.
Indlela ukutya ekuhlaleni okunokuyinceda ngayo impilo yakho
Phucula i-microbiome yakho
Uphando lusatyhila iimfihlakalo ze-microbiome kunye nendlela ukutya kwakho okunokuyichaphazela ngayo impilo yakho. Nangona kunjalo, kukho isizathu esilungileyo sokukholelwa ukuba ukutya kwendawo, njengoko ookhokho bethu babeya kwenza, kunokuphucula impilo kunye nokwakhiwa kwe-microbiome yakho.
Kolunye uphononongo, abaphandi bavavanya i-microbiome yeqela labantwana abavela eYurophu abatya ukutya okuqhelekileyo kweNtshona kunye neqela labantwana abasuka emaphandleni aseAfrika abatya ekuhlaleni.
Abantwana baseAfrika babene-microbiome eyohlukeneyo, enamanqanaba aphezulu ebhaktiriya elungileyo kunye namanqanaba asezantsi ebhaktiriya embi.
Okubangela umdla ngakumbi, i-microbiome yakho yayiphezulu kwiibhaktheriya zamathumbu ezazinokwaphula ukutya okunefayibha ephezulu, icandelo lesidlo sakho sasekhaya.
Ke ngoko, ukutya kwendawo kunokunceda i-microbiome yakho ngokuphucula ibhaktheriya yamathumbu umzimba wakho owufunayo ukwaphula ukutya okutya rhoqo.
Ubuninzi bezondlo eziphezulu
Xa uthenga ukutya kwimarike yamafama okanye kwiCSA, unokuqiniseka ukuba imveliso ikhuliswa ngexesha lonyaka. Iziqhamo kunye nemifuno ekhuliswa ngexesha lonyaka ziphezulu kwizondlo, mhlawumbi ngenxa yomhlaba ofanelekileyo kunye neemeko zemozulu.
Olunye uphononongo lude lwafumanisa ukuba i-broccoli ekhule ngexesha lonyaka ine-vitamin C ephindwe kabini kune-broccoli ekhule ngaphandle kwexesha.
Iifama ezincinci ezikhulisa imveliso yazo yasekhaya zikwathanda ukuba nomhlaba otyebileyo ngezondlo. Iindlela zokulima zale mihla ezifana ne-monoculture ziye zanciphisa umhlaba ongaphezulu wezondlo ezibalulekileyo, ezinokuthi zibangele iziqhamo kunye nemifuno engaxinani kakhulu.
Ngapha koko, isebe lezolimo kwiYunivesithi yaseTexas e-Austin lifumene "ukwehla okuthembekileyo" kuxinzelelo lwezondlo zokutya ezininzi xa bevavanya idatha yezondlo kwiSebe lezoLimo lase-US ukusuka kwi-1.950 ukuya kwi-1.999.
Ngaphezu kweminyaka engama-50, baye babona ukwehla okuphawulekayo kumlinganiselo wevithamin C, ivithamin C, iphosphorus, intsimbi, i<em>calcium, i<em>calcium, kunye neprotini kwiziqhamo nemifuno engaphezu kwama-40 ekhuliswa eUnited States.
Ulawulo lomgangatho
Ukuthenga ukutya kwimarike yamafama yasekhaya yindlela entle yokwazi ngokuthe ngqo ukuba kuvela phi ukutya kwakho.
Amafama adla ngokuya kwiimarike kwaye ayafumaneka ukuze aphendule imibuzo malunga nendlela akhula ngayo, ukuba amayeza okubulala izitshabalalisi ayasetyenziswa na, kunye nendlela izilwanyana eziphathwa ngayo.
Hlala ubuza, nokuba azipapashwanga njenge-USDA Organic.
Amafama amaninzi amancinci asebenzisa iindlela zokulima eziphilayo, kodwa akanako ukufumana i-USDA Organic Certification.
Ngokuba nencoko emfutshane namafama engingqi yakho, unokufunda okuninzi malunga nomgangatho womhlaba kunye nezenzo ezinokugqitha ngaphaya kwesitampu sesiqinisekiso esibiza imali eninzi.
Iindlela ezi-8 zokutya kwiNdawo kwi-Ketogenic Diet
#1: Thenga kwiimarike zamafama
Ukuthenga kwimarike yamafama yindlela entle yokufunda ngakumbi malunga nokuba zivela phi imveliso yakho kunye nenyama. Abanini beefama basekuhlaleni basoloko bekwiindawo zokuhlala belungele ukuphendula imibuzo kwaye bakuxelele ngakumbi ngeendlela zabo zokulima.
Ngokuxhomekeke kwindawo ohlala kuyo, unokuba namafama amaninzi ahlukeneyo asekuhlaleni anezitali ezinemveliso entsha kunye nokusikwa kwenyama. Ungafumana lula umlimi wasekhaya omthembileyo, kwaye imveliso iya kuhlala isentsha kwaye ngexesha lonyaka.
Iimarike zamafama azisoloko zinexabiso eliphantsi kunevenkile yegrosari, kodwa azikho ngaphezulu. Kwakhona, imveliso ihlaziyekile, ngoko kunokwenzeka ukuba ihlale ixesha elide. Kwaye ngokuqhelekileyo incasa ngcono kakhulu, kakhulu.
Njengebhonasi, iimarike zamafama ezininzi zibonakalisa amagcisa ezinto zokuthambisa zalapha ekhaya kunye nezinye izinto zokhathalelo lomntu ukuze ukwazi ukugcina iisepha ezingenamichiza, amakhandlela nokunye.
Iimarike zamafama ezininzi zineewebhusayithi zazo, ngoko ke ukuba ufuna ukucwangcisa kwangaphambili, unokujonga abathengisi abahlukeneyo kwangaphambili ukuze ubone ukuba ngubani onokufuna ukumndwendwela.
#2 Yitya ngamaxesha athile onyaka
Indlela elula yokutya ekuhlaleni kukutya ngamaxesha onyaka. Ukwazi ukuba yintoni ekhula ngokwendalo kwindawo yakho ngexesha ngalinye kunokukunceda xa ucwangcisa ukutya kwakho kweveki.
Ukuba uhamba kwivenkile yakho yegrosari ngoJanuwari kwaye ubone iqela leepesika kunye neeplums, unokuqiniseka ukuba azikhuliswanga ekuhlaleni.
Ukutya okuninzi okulinywa ngaphandle kwexesha lonyaka kufuneka kuhambe ukuya kuthi ga kwi-5.000 km ukuya kuwe.
Uninzi lweevenkile ezithengisa ukutya zibonelela ngalo lonke uhlobo lwemveliso onokucinga ngayo unyaka wonke. Ukuba ingingqi apho imveliso yakho yayilinywe khona ayifumaneki kwipakethe okanye kwimiqondiso, yiya kwindawo yesibini kwaye uhambe nento ekwixesha lonyaka.
#3 Ndwendwela iifama zengingqi
Ukuba uhlala emaphandleni, kunokuba lula kakhulu ukuthatha uhambo ukuya kwenye yeefama zakho zasekhaya. Amafama amaninzi kwiimarike “abaneentsuku zefama” apho avula ifama kubakhenkethi.
Eli lithuba elimangalisayo lokubona kanye indlela imveliso ekhuliswa ngayo, into eyenzayo ukulawula izinambuzane, kunye nendlela izilwanyana zasefama zondliwa kwaye ziphathwe ngayo.
Akukho ndlela ingcono yokubona ukuba ezo nkuku “zoluhlu lwasimahla” ziluluhlu lwasimahla ngenene kunokuzibona zizulazula simahla kwiifama zakho.
Zininzi iindlela ezahlukeneyo abalimi abanokulawula ngayo ipropati yabo, kwaye akukho nto iqinisekisa njengokuyibona ngokobuqu.
Nokuba uhlala esixekweni, inokuba luhambo losuku olumnandi lokuqhuba iiyure ezimbalwa kwaye undwendwele ifama yendawo. Iifama ezininzi ezineentsuku zefama zenza isiganeko sokukhwela i-hay, iisampulu zokutya, kunye nezilwanyana zokulondoloza izilwanyana. Yithathe njengomdlalo wosapho lonke.
#4 Joyina iCSA (uLimo oluXhaswa luLuntu)
Ngokujoyina i-CSA, wenza utyalo-mali oluncinci kwifama yakho yasekhaya, kwaye ngembuyekezo, bayakuthumela imveliso entsha ngeveki, kabini ngenyanga, okanye kanye ngenyanga, kuxhomekeke kubhaliso lwakho.
Le yindlela entle kakhulu yokuqinisekisa ukuba ufumana iintlobo ngeentlobo zemveliso yamaxesha onyaka neyengingqi ngokwesiseko esingaguqukiyo. Ngapha koko, unokuzama iimveliso ezininzi ongasoze ucinge ukuzithenga evenkileni.
Uninzi lweefama zibonelela ngeebhokisi zeCSA ezizaliswe yimveliso entsha yelo xesha, ngamanye amaxesha kuquka nezinye izinto ezifana nezonka ezibhakwa ekuhlaleni kunye neetshizi.
Kwaye ngelixa ungeke ukwazi ukukhetha iziqhamo kunye nemifuno echanekileyo abayithumelayo, ezinye iifama zibandakanya iiresiphi kunye nemveliso ukuze wazi kakuhle indlela yokusebenzisa umvuzo wakho.
Iibhokisi ze-CSA zithande ukuba nexabiso eliphantsi kunokuthenga isixa esifanayo semveliso evenkileni.
Isilumkiso: ukuba awungomntu othanda ukupheka, ibhokisi yeCSA isenokungabi lolona khetho lungcono.
#5 Joyina umlinganiselo wenyama
Izitokhwe zenyama yenkomo zikhula ngokuthandwa, kwaye ziyindlela entle yokuqinisekisa ukuba ufumana inyama ekumgangatho ophezulu ngexabiso elifanelekileyo.
Isabelo senyama siyafana neCSA, apho utyala imali kwifama ethile okanye isilwanyana kwaye uhlala ufumana ukucuthwa kwenyama. Ezinye ii-ASC zemveliso zinenketho yokongeza inyama.
Olunye uhlobo lwesabelo senyama lubandakanya iqela labantu abathenga isilwanyana esipheleleyo efama. Umfama uya kwabela iqela lenyama inyama. Oku kuxhaphake kakhulu kwiindawo ezisemaphandleni apho abantu banokufikelela kwiifama, kwaye bakholisa ukuba nendawo eninzi yokugcina (efrijini okanye ekhenkcezini) ukusikwa kwenyama ethunyelwa kubo.
Ukuba unomdla wokuthenga inxalenye yesilwanyana esipheleleyo, fikelela kwindawo ohlala kuyo kwaye ubone ukuba kukho nabani na ongomnye onomdla wokwenza nawe. Uya kufumana okuninzi kunendlela yokusikwa kwenyama oqhelene nayo, ke le yenye inketho enkulu kubantu abathanda ukwenza ubuchule ekhitshini.
#6 Thenga kwindawo yokutya yasekuhlaleni
Iivenkile ezithengisa ukutya ezisebenzisanayo ziyavela kuyo yonke indawo, kwaye zibonelela ngeyona ndlela ilungileyo kwiimarike zamafama. Iimarike zamafama ezininzi zivula usuku olunye kuphela evekini, kodwa iivenkile ezithengisa ukutya zentsebenziswano zivula iintsuku ezisixhenxe ngeveki kwaye zikholisa ukufumana isixa esifanelekileyo semveliso yazo ekuhlaleni.
Ii-co-ops zokutya zingamalungu, kunokuba zibe ngabanikazi babucala, kwaye kutyalo-mali oluncinci lonyaka, unokuba yinxalenye yomnini wezaphulelo kunye nezinye izibonelelo.
#7 Khetha iindawo zokutyela ezifumaneka ekuhlaleni
Eyona ndlela ilungileyo yokufumana ukutya okuninzi kwasekhaya ekutyeni kwakho kukukhetha iindawo zokutyela ezifumana ukutya kwazo kumgama oziikhilomitha ezili-100. Ezi ndawo zokutyela zidla ngokubizwa ngokuba yifama-to-tafile, kwaye ziya zithandwa kakhulu ezidolophini nasezilalini.
Uninzi lweefama ukuya kwitafile zokutyela zidwelisa ukuba zeziphi iifama abasebenza nazo kwimenyu okanye kwindawo ebonakala kakhulu kwindawo yokutyela.
Enye inzuzo yokutyelela iifama-to-tafile zokutyela yimenyu ejikelezayo. Ngenxa yokuba bephuma kwiifama zengingqi, kufuneka baqengqeleke nento eveliswa ziifama. Oku kukhokelela kwiitoni ezininzi ezahlukeneyo kwaye zihlala zilungile izimvo malunga nendlela yokupheka imveliso yakho yasekhaya.
Eyona ndlela ilungileyo yokufumana iindawo zokutyela zasefama kukundwendwela iwebhusayithi yeefama zakho zasekhaya. Ukuba bathengisa kwiivenkile zokutyela, baya kubhengeza oku kwiwebhusayithi yabo. Unokukhangela iindawo zokutyela zasefama kuGoogle kunye neYelp.
Indawo yokutyela eFama ukuya etafileni ayinakuba yi-100% yalapha ekhaya, kodwa uninzi luyazama ukusondela kangangoko. Ukuba uyathandabuza, buza umncedisi wakho okanye umamkeli malunga neendlela zabo zokubonelela.
#8 Lima eyakho imveliso
Ukuba ufuna ukuba ngowasekhaya ngenene, ungazama ukuzikhulisela okunye kokutya kwakho. Akukho nto ifana nokuba nemifuno emitsha ekhitshini lakho okanye ukwazi ukukha itumato entsha kumdiliya.
Kusenokuvakala njengomsebenzi omninzi, kodwa akuyomfuneko ukuba ube negadi engasemva ukuze ube nesitiya esincinane semifuno. Nokuba ungumhlali wedolophu, ungaqala ngokukhulisa isityalo okanye ezimbini ngefestile yakho okanye kwipatio okanye eluphahleni.
Kukho imifuno emininzi elula engadingi ukukhanya kwelanga okuninzi onokuthi ukhule ngokulula kwindlu yakho njenge-thyme, i-rosemary, i-oregano kunye ne-chives.
Ukuba unendawo ngaphandle, tyelela iziko lakho legadi okanye iDepho yaseKhaya kwaye ucele uncedo.
Thetha: yitya yalapha xa ukwazi
Akunakwenzeka ukuba udle i-100% yendawo, kodwa ukufumana iindlela zokubandakanya ukutya okuninzi kwendawo ekudleni kwakho kunokuzuza kungekuphela nje impilo yakho, kodwa kunye nokusingqongileyo kunye noqoqosho lwendawo.
Ukuba unomdla ekutyeni kwendawo, ndwendwela imarike yamafama asekuhlaleni kwaye ukhangele imveliso kunye neeCSA zenyama kwindawo yakho.
Ukuba ufuna ukuthatha inyathelo elongezelelweyo kwaye wazi ngokwenene apho kuvela khona ukutya kwakho, tyelela enye yeefama zakho zasekuhlaleni ngosuku lwefama kwaye uzibonele ukuba bakulima njani ukutya kwabo kunye nokuphatha izilwanyana zabo.
Indlela ekhulayo yokukhangela kwindawo idala ukungena kweendawo zokutyela ezintsha zasefama-to-tafile kunye nezinto zemenyu zasekhaya kunye nezijikelezayo. Ukuxhasa ezi ndawo zokutyela zincinci kubaluleke kakhulu njengokuxhasa amafama, ke jonga into entsha ebumelwaneni bakho ngokutya okwenziwa ekuhlaleni.