Ngiyaqiniseka ukuthi sekwenzekile kuwe: uphequlula i-TikTok noma i-Instagram bese uthola isidlo esibukeka simangalisa, kodwa ngaphakathi uyazi ukuthi sinama-calorie amaningi. Ukudla okusheshayo bekulokhu kusinqoba kalula nangokunambitha kwakho, kodwa kulezi zinsuku kukhona ukunyakaza okunamandla okufuna ezinye izindlela ezilinganiselayo ngaphandle kokudela injabulo yokudla into emnandi. Yilapho umqondo we-Fast Good ungena khona, indlela yokuqonda ukudla okusheshayo okugxile kwikhwalithi, ubusha, futhi, ngaphezu kwakho konke, ukuqinisekisa ukuthi imizimba yethu ithola izakhamzimba ezidingayo ukuze isebenze kahle kakhulu.
Isihluthulelo akusikho ukuyeka ukudla esikuthandayo, kodwa ukufunda indlela yokungena ezindleleni zokupheka . Kungakhathaliseki ukuthi ufuna izinketho ze-vegan, izindlela zokupheka ezinempilo ezingenayo i-gluten , noma ufuna nje ukunciphisa amafutha noshukela, kunezindlela eziningi zokuvuselela izitsha zakudala. Akudingeki ube uchwepheshe wasekhishini noma ube nekhono logogo bethu; kulezi zinsuku, ngamaqhinga ambalwa nezithako ezifanele, noma ubani angashintsha isifiso esisakazekile sibe isidlo esinomsoco nesanelisayo esingeke sikushiye uzizwa unecala.
Uguquko Olusheshayo Oluhle kanye nezithako ezintsha
I-Fast Good imane nje iyinguquko yokudla okusheshayo kwendabuko. Esikhundleni sokuthembela kufulawa ocoliwe namafutha agcwele, igxila emifinweni eqhotsiweyo nemibala egqamile engenzi nje kuphela isidlo sikhange kodwa futhi ihlinzeka ngamavithamini abalulekile nama-antioxidants. Ukusebenzisa upelepele, isipinashi, izaqathi, noma izithelo ezintsha ezifana namajikijolo kukuvumela ukuthi udlale ngezinambitheka ezimnandi nezinongiwe, uguqule isidlo sakusihlwa esisheshayo sibe yinto ephelele yokupheka.
Ukuze lezi zindlela zokupheka zisebenze, ikhwalithi ibalulekile. Ukuhlanganisa le mifino nezingcezu zenkukhu ezingenamafutha, inhlanzi, noma amaprotheni asekelwe ezitshalweni njenge-tofu kuqinisekisa isidlo esilinganiselayo. Ukuguquguquka kuyinzuzo enkulu, njengoba noma yikuphi ukulungiselela kungashintshwa ukuze kuhambisane nezintandokazi ezithile zokudla , kungaba ngokukhetha ama-legumes njengobhontshisi omnyama kuma-burger noma i-quinoa yama-meatball alula.
Ubuciko bokushintshana kokudla: Ukuvuselela kabusha izinto zakudala
Cishe uke wezwa ngokushintshana kokudla, okuhilela ukufaka esikhundleni isithako esinama-calorie amaningi ngesinempilo ngenkathi kugcinwa ukunambitheka okufanayo. Isibonelo, i-pizza ingasuka ekubeni yinto ejabulisayo ibe yinto emnandi uma usebenzisa inhlama kakolweni ophelele noma ngisho noqweqwe lwekholifulawa , uyigcwalise ngemifino namaprotheni angenamafutha ukuze unciphise ama-carbohydrate acwengekile futhi wandise i-fiber.
- Ama-tacos anempilo: Ukushintshanisa i-tortilla yezimboni ne-tortilla yommbila ophelele bese uyigcwalisa nge-avocado, ubhontshisi omnyama kanye ne-pico de gallo eyenziwe ekhaya.
- I-lasagna elula: Ukufaka izingcezu ze-zucchini esikhundleni samashidi e-pasta nokushintsha isosi ye-béchamel ukuze kube isosi ye-pesto enomsoco.
- I-Mac ne-Cheese efanelekile: Ukusebenzisa ama-florets e-cauliflower esikhundleni se-macaroni, ukugcina ukunambitheka okufana noshizi kodwa kunciphisa kakhulu amakhalori.
- Ama-brownies anempilo: Ukususa ufulawa kakolweni nebhotela ukuze kusetshenziswe ithanga, imbewu ye-chia, kanye nofulawa wommbila.
Lo mkhuba awuhlose nje kuphela ukunciphisa isisindo, kodwa futhi nokususa ukudla okucutshungulwe kakhulu nokufunda amalebula ukuze ugweme izithasiselo ezingadingekile. Ngisho noma ushukela ukhona, isincomo siwukusebenzisa ubumnandi bemvelo bezithelo esikhundleni sokusebenzisa izithasiselo zokwenziwa noma amasiraphu, ekugcineni, okusashukela okuthinta impilo yethu.
Izindlela zokupheka ezibangelwa amagciwane ezilungiselelwe ama-dummies
Uma uvilapha kakhulu ukupheka izitsha eziyinkimbinkimbi, kunezindlela zokupheka ezisheshayo nezinempilo eziphefumulelwe ezinkundleni zokuxhumana eziqinisekisiwe ukuthi zizoba yimpumelelo. Isibonelo esisodwa yi-zucchini wrap, lapho udala khona "i-pan-fritter" ye-zucchini egayiwe , iqanda, noshizi, bese ugcwalisa njengoba ufisa. Noma i-lentil kanye ne-spinach hummus, okuyindlela ehlukile emangalisayo kunenguqulo yendabuko, eyenziwe ngokuxuba ama-lentile aphekiwe, igalikhi, ulamula, kanye ne-cumin ku-food processor.
Kubathandi be-pasta, inguqulo enempilo yeresiphi ye-feta ne-cherry tomato esebenzisa ama-noodle e-zucchini futhi ifaka i-mozzarella esikhundleni se-feta, okuholela esidlweni sakusihlwa esilula kodwa esimnandi. Ukuze uthole okuthile okumnandi, ungenza i-ayisikhilimu enempilo eyenziwe ekhaya ngokuxuba ama-strawberry nobisi lwe-soy kanye ne-sweetener, noma zama ama-croissant amancane e-cassava kanye ne-chocolate alungele i-vegan futhi angenayo i-gluten uma ungawafaki amaqanda.
Qaphela Izingibe ze-Instagram: Umbono Wochwepheshe Wezokudla
Uyasihlola, kusobala lokho, ngoba asifaki isithombe salesi sigaba bese sidlulela kwesilandelayo.
Akuzona zonke izinto ezibukeka ziphilile esithombeni empeleni. Izitsha ezifana nezitsha ze-poke noma izitsha ze-açaà zingaba amabhomu kashukela namafutha uma zinezithako eziningi kakhulu, amasiraphu, noma i-granola yezentengiselwano. Iphutha elivame kakhulu ukukholelwa ukuthi isithako esisodwa esinempilo senza isidlo sonke sibe nempilo, sikhohlwe ibhalansi phakathi kwamaprotheni, amafutha, nama-carbohydrate.
Ukuze isidlo sibe nokudla okunempilo ngempela, ochwepheshe basikisela ukulandela ifomula elula: faka njalo imifino eningi, phakathi kwamagremu angu-120 no-150 ephrotheni esezingeni eliphezulu (inhlanzi, i-tofu, amaqanda, noma inkukhu), kanye nama-carbohydrate ayinkimbinkimbi njenge-quinoa noma ilayisi elinsundu. Amafutha kufanele abe maphakathi, abeke phambili uwoyela womnqumo noma amantongomane, futhi kubalulekile ukuphakela amasoso ngokwehlukana ukuze ulawule inani elidliwayo.
Amaqhinga asheshayo okuthuthukisa noma iyiphi iresiphi
Uma ubona iresiphi oyithandayo kodwa ingaphilile kahle, ungenza izinguquko ezimbalwa ezisheshayo ukuze uyithuthukise. Omunye umqondo ukwengeza ushizi wekotishi noma i-yogurt yamaGreki kumasosi ukuze wandise okuqukethwe kwamaprotheni . Ngokufanayo, kungcono ukufaka esikhundleni sokuthosa kwendabuko ngokubhaka noma ukusebenzisa i-air fryer, ulandela amanye amasu okupheka angenawo amafutha , ngaleyo ndlela unciphise ukudla kwakho amafutha agcwele.
Ezinye izinketho zifaka phakathi ukusebenzisa imikhiqizo yobisi enamafutha aphansi noma ukufaka imifino emisha ezitsheni ezingayifaki ngokuvamile. Isibonelo, isinkwa se-avocado singathuthukiswa kakhulu ngokufaka iqanda eligayiwe kanye notamatisi omusha , kube isidlo sasekuseni esiphelele esizokugcina uzizwa usuthi amahora amaningi ngenxa yokuhlanganiswa kwe-fiber kanye namaprotheni.
Ukudla ngokucophelela akusho ukuyeka ukunambitheka kwemfashini ku-inthanethi, kodwa kunalokho kufanele sibe nokuqonda kokuvumelanisa lezo zitsha nezidingo zethu. Ngokubeka phambili ukudla kwemvelo, ukulawula ukudla okunoshukela namafutha, kanye nokuzama ezinye izindlela ezisekelwe ezitshalweni, singajabulela ukudla okusheshayo ngenguqulo yako enempilo kakhulu, siqinisekise ukuthi ukudla ngakunye kunikeza amandla angempela kanye nenhlalakahle yesikhathi eside.
