Ukushintsha iresiphi yakudala akusho ukuthi uzochitha isidlo, kodwa yenza izinguquko ezincane ezihlakaniphile ezithuthukisa iphrofayili yazo yokudla okunempilo ngaphandle kokonakalisa ukunambitheka noma ukuthungwa. Esikhundleni sokuyeka i-pizza, ama-hamburger, noma ama-dessert unomphela, umqondo uwukufunda ukudlala ngezithako, amasu okupheka, kanye nosayizi wesabelo ukuze zivumelane kangcono nokudla okunempilo kwansuku zonke.
Kusukela ekhaya kuya emkhakheni we-HORECA (amahhotela, izindawo zokudlela kanye nokudla), kunesithakazelo esikhulayo ku- izinhlobo ezilula zokupheka zakudalaUshukela omncane, amafutha agcwele kancane, usawoti omncane, futhi, uma kudingeka, utshwala obuncane. Ake sibone, isinyathelo ngesinyathelo, ukuthi ungaguqula kanjani cishe noma yisiphi isidlo sibe inketho enempilo, kungakhathaliseki ukuthi uphekela umndeni wakho noma uklama imenyu yobungcweti.
Kusho ukuthini ngempela ukushintsha iresiphi ukuze ibe nempilo?
Uma sikhuluma ngokushintsha iresiphi, sikhuluma shintsha inani noma uhlobo lwezithako ezithile ngaphandle kokushintsha kakhulu umphumela wokugcina. Inhloso evame kakhulu ukunciphisa ama-caloriesKodwa inhloso futhi ukunciphisa ushukela kubantu abanesifo sikashukela, ukwehlisa amafutha agcwele uma i-cholesterol iphezulu, noma ukuqeda utshwala ukuze izingane zikwazi ukujabulela lelo dizethi noma isosi ngaphandle kwezinkinga.
Empeleni, lokhu kuhumusha kube izinguquko ezifana nokuthi shintsha ufulawa ocolisisiwe ngofulawa we-wholemealSebenzisa amafutha asezingeni eliphezulu, wehlise ushukela, noma wengeze imifino eminingi. Isihluthulelo ukuthi isidlo sihlale sifana kakhulu neresiphi yokuqala, kokubili ngokubukeka nangokunambitheka, ukuze kungabikho muntu ozizwa sengathi "usekudleni" noma udla into engasho lutho.
Ngisho namaphrojekthi ezikhungo kanye nezikole zokungenisa izihambi sezivele zisebenza kuzo izinhlobo ezinempilo zokupheka zendabukookubonisa ukuthi kungenzeka ukuhlonipha ingqikithi yokudla kwendabuko kusetshenziswa amasu esimanje, izithako ezihlukile kanye nokuhlela okuqaphile.
Le ndlela iyasebenza nakulabo abafuna ukususa utshwala kumenyu yabo: izitsha eziphekiwe, ama-dessert, noma amasoso anewayini Zingashintshwa ngemihluzi, amajusi noma ukunciphisa okungenalo utshwala okunikeza iphunga nokujula ngaphandle kokuphazamiseka kwe-ethanol.
Izinzuzo zokuguqula izindlela zokupheka zomkhakha we-HORECA
Emabhawa, ezindaweni zokudlela, nasezinkampanini zokupheka, ukunikeza izitsha ezilula akuyona nje indaba yempilo; futhi ithuba lebhizinisi elicacile kakhuluUkunciphisa ushukela ocolisisiwe, amafutha agcwele, kanye ne-sodium eningi kusiza ukubeka lesi sikhungo njengendawo enakekela amakhasimende ayo futhi ehambisana nalokho abantu abakufunayo.
Ngomkhakha we-HORECA, ukwethula izinhlobo ezinempilo zezindlela zokupheka zakudala vumela ukuheha izithameli eziningi: abantu abalandela ukudla okuthile, abantu abakhathazekile ngesisindo sabo noma i-cholesterol, imindeni efuna izinketho ezingcono zezingane, noma abantu abamane badle ukudla abafuna ukuzijabulisa ngaphandle kokulahla ngokuphelele indlela yabo yokuphila enempilo.
Ngesikhathi esifanayo, amamenyu aqokomisa izinketho zawo ezilinganiselayo Zithuthukisa umbono womkhiqizoIkhasimende lihlobanisa ibhizinisi nekhwalithi, ubungcweti, kanye nomthwalo wemfanelo. Kwezinye izindawo, izinketho ezinempilo ezindaweni zokudlela noma kumamenyu ezingane nazo ziyafuneka ngokomthetho, ngakho-ke ukulindela le mithetho kuyinzuzo yokuncintisana.
Ngakolunye uhlangothi, uma ikhasimende lithola ukuthi Ungadla ukudla okumnandi nokunempilo endaweni efanayoKungenzeka kakhulu ukuthi bazobuya bakuncome. Lezi zindlela zokuzivumelanisa nezimo zisiza ekwakheni ukwethembeka kwamakhasimende ngoba zivumela abantu ukuthi babuye kaningi ngaphandle kokuzizwa sengathi "badla kabi" njalo lapho bedla ngaphandle.
Amasu ayisihluthulelo okuguqula izindlela zokupheka zendabuko zibe izinhlobo ezinempilo
Ukuze iresiphi yakudala ihlale ijabulisa uma siyenza ibe lula, icebo likhona dlala ngamasu okupheka nezithako ngokuhlakanipha. Akukhona ukususa konke okumnandi, kodwa ukushintsha isisekelo sesitsha bese ulungisa ngezinongo, amakhambi, ukuthungwa okuqinile, noma ukuthinta okusha.
Emakhishini ochwepheshe, lokhu kuvame ukusho ukusebenzisa ngokugcwele izinsiza ezitholakalayo. ama-oven ezimboni kanye nama-air fryer noma ama-fryer asebenza kahle kakhuluokuvumela ukwakheka okuqinile okunamafutha amancane. Ekhaya, ihhavini, ipani elinganamatheli, kanye nama-air fryer asekhaya konke kusebenza injongo efanayo: amafreyili omoyaAma-croquette abhakiwe, izitsha ezibhakiwe ngesinkwa ezibhakwe ngamafutha afuthwe kancane, imifino eyosiwe esikhundleni seyosiwe, njll.
Kuyasebenza futhi nciphisa ubukhulu bezingxenye zezithako ezigcwele amakhalori amaningi (njengoshizi onamafutha noma amasoso aminyene kakhulu) futhi kwandisa ukuba khona kwemifino, imifino, noma okusanhlamvu okuphelele. Lokhu kugcina umbono wesidlo esimnandi nesanelisayo, kodwa ngokusatshalaliswa okuthakazelisa kakhulu kwezakhamzimba.
Elinye iphuzu elibalulekile ukuhlela izindlela zokupheka ngokwezifiso kulula: izisekelo ikhasimende ngalinye elingazivumelanisa nazo (okunezinongo eziningi noma ezincane, okukhethwa kukho kwemifino, okungenagluten, usawoti omncane…). Lokhu kuthandwa kakhulu ezindaweni zokudlela kanye nemindeni enezinambithelo nezidingo ezahlukene.
Amathiphu okudla okuthile: i-pizza, ama-hamburger, i-pasta, i-Tex-Mex kanye nama-dessert
Ukudla okunempilo akusho ukuvalelisa kwabakuthandayo. Ngamasu ambalwa athile, ungawajabulela. i-pizza, ama-hamburger, i-pasta noma ama-nachos ngecala elincane kakhulu kanye nenjabulo efanayo.
I-pizza elula ngaphandle kokulahlekelwa injabulo yenhlama
I-pizza ingenye yezibonelo ezicacile zeresiphi eguquguqukayo. Inani layo lamakhalori aphezulu livela enhlama ecolisisiwe, ushizi oweqile, kanye nenyama enamafutha. Ngezinguquko ezimbalwa ezilula, kungenzeka ukuyenza ibe mnandi kakhulu. yenze ibe yipuleti elihambisana kahle ngokudla okunempilo.
- Inhlama ethuthukisiweLungisa isisekelo ngofulawa kakolweni noma we-oat, ohlinzeka nge-fiber eningi. Ungasebenzisa futhi izisekelo zekholifulawa ukuze uthole izinketho ezingenayo i-gluten kanye ne-carbohydrate ephansi.
- Utamatisi utamatisi ozenzeleSebenzisa utamatisi oqoshiwe wemvelo, u-anyanisi, ugalikhi kanye nezinongo, ugweme amasoso athengiswayo anoshukela owengeziwe.
- Ushizi ngokulinganisela: khetha ushizi we-mozzarella olula noma ushizi onamafutha aphansi, ngobuningi obuncane, usakazeke kancane phezu kwendawo yonke.
- Izimbozo Ezinempilo: imifino eyosiwe, amakhowe, inkukhu eyosiwe, i-tuna yemvelo, ama-olive amnyama noma ngisho nemifino (ama-chickpeas anongwe ngezinongo).
- Okufanele ukugwemeI-Pepperoni, ubhekeni, i-chorizo, kanye nama-sauce afana ne-braai yezimboni, ngokuvamile agcwele ushukela nosawoti.
Icebo eliwusizo kakhulu ukukhonza i-pizza isaladi elihle elipheleleukuze ugcwalise imifino eminingi futhi ungadingi ukudla ingxenye yethileyi ukuze uzizwe wanelisekile.
I-burger eyenziwe ekhaya ene-essential efanayo kodwa esezingeni elingcono
Idumela elibi le-hamburger livela kakhulu izithako ezicutshungulwe kakhulu kanye nokudla okuthosiweAkuyona leyo mbono uqobo. Uma kwenziwa ngokuhlakanipha, kungamukeleka ngokuphelele njengengxenye yokudla okunempilo, kokubili ekhaya nasesitolo sokudlela.
- Inyama noma okunye okungenamafutha amaningiSebenzisa inkukhu, i-turkey, noma inyama yenkomo engenamafutha (engenamafutha angu-90-95%) noma ulungiselele ama-burger weveggie nemifino kanye nemifino.
- Isinkwa esine-fiber eningi: isinkwa se-wholemeal, isinkwa esifakwe imbewu, noma ngisho nokugoqa i-burger ngamaqabunga e-lettuce uma ukhetha ukwehlisa ama-carbohydrate.
- Izitsha zaseceleni ezintshaUtamatisi, ilethisi, u-anyanisi obomvu, ikhukhamba yemvelo, ukwatapheya noma iqanda elibilisiwe linikeza ukuthungwa kanye nezakhamzimba.
- Gwema izinto ezengeziwe ezisindayo: ubhekeni, ushizi ocutshungulwe kakhulu kanye nama-sauce ezimboni njenge-mayonnaise yezentengiselwano, i-ketchup enoshukela noma isosi epinki ngobuningi obukhulu.
- Indlela yokupheka: kuthosiwe, kubhakiwe noma kusepanini elinganamatheli elinamafutha amancane kakhulu, kugwema ukuthosa kakhulu.
Ukuze uqedele izinto, shintsha ama-fries endabuko nge amazambane abhakiwe noma amazambane amnandi aqoshiweenongiwe ngezinongo kanye namafutha omnqumo amancane.
I-pasta enempilo: i-fiber eningi kanye nososo olunzima oluncane
I-pasta ayisona isitha; inkinga ivame ukuba yilokho esikuhlanganisa nakho. Ukhilimu, amasoso anamafutha amaningi, kanye nezingxenye ezinkulu kwenza isidlo singabekezeleleki. Umqondo uwukuthi khetha uhlobo oluhle kakhulu lwe-pasta nesoso ukulinganisela umphumela.
- Shintsha isisekeloSebenzisa i-pasta ye-wholemeal, eyenziwe ngemifino (ama-lentils e-garbanzos) noma isipelingi, esihlinzeka nge-fiber eyengeziwe kanye nokwaneliseka.
- Amasosi anemifino: utamatisi wemvelo, i-zucchini echotshoziwe, isitshalo seqanda esithosiwe, ithanga noma ama-pesto ane-avokhado namantongomane esikhundleni sekhilimu.
- Iphrotheni enhleInkukhu, i-turkey, ukudla kwasolwandle, i-tofu, iqanda noma ushizi omusha kungahambisana nayo ngaphandle kokudlula amafutha agcwele.
- Imifino ngezinga elikhulu: broccoliisipinashi, upelepele, amakhowe noma isanqante esigayiwe ukuze i-pasta ingabi yinto yodwa epuletini.
- Izingxenye ezinengqondoNciphisa inani le-pasta bese ugcwalisa ngemifino eminingi kanye namaprotheni engeziwe.
Yileyo ndlela okulula ngayo ukuba isidlo se-pasta esasiyibhomu lama-calorie ukudla okuphelele nokunokulinganisela kwesitsha esisodwaKufanelekile kunoma yiluphi usuku lwesonto.
I-Tex-Mex enempilo: ama-nacho, ama-tacos nokuningi ngaphandle kokweqisa
Izitsha zaseMexico noma zaseTex-Mex zivame ukuhlotshaniswa nokudla okuthosiwe, ushizi ocibilikisiwe, kanye nososo olusindayo. Kodwa-ke, ngokushintsha okumbalwa, zingaba... izindlela zokupheka ezimnandi, ezigcwalisayo nezilula kakhulu.
- Ama-tortilla ahlukile: khetha ama-tortilla ommbila noma we-wholemeal, athosiwe esikhundleni sokuthosiwe.
- Ama-nachos abhakiweSika ama-tortilla abe ngonxantathu, uwabhake ngamafutha amancane nosawoti esikhundleni sokuthenga ama-nachos athosiwe ezimbonini.
- Ukugcwaliswa okunomsoco: ubhontshisi, inkukhu eqoshiwe noma i-turkey, i-tofu efakwe emanzini noma imifino enongiwe esikhundleni senyama eqoshiwe enamafutha kuphela.
- Amasoso enziwe ekhaya: i-guacamole ene-avokhado, utamatisi, u-anyanisi kanye nelamula; i-pico de gallo; iyogathi yemvelo enezinongo; isosi katamatisi ebabayo eyenziwe ekhaya.
- Ukulawula ushiziSebenzisa okuncane bese ukhetha izinketho ezilula, ugweme izintaba zoshizi ocibilikisiwe.
Umqondo owusizo kakhulu ukunikeza lolu hlobo lweresiphi ngendlela isitsha esigcwelelapho ungabona khona ngokushesha inani lengxenye ngayinye bese ulungisa kangcono izilinganiso.
Amaswidi nama-dessert: ungaqhubeka kanjani uwajabulela ngaphandle kokwandisa ushukela wakho ekudleni kwakho
Ukuqeda ama-dessert e-cold turkey akuvamile ukusebenza; into enengqondo kakhulu okufanele uyenze shintsha izithako kanye nobuningi ukuze kugcinwe injabulo, kodwa kube nomthelela omncane kushukela egazini kanye nama-calories aphelele.
- Izithako ezithatha indawo kashukela omhlopheUngasebenzisa amadethi aqoshiwe, ubhanana ovuthiwe, i-stevia, noma i-erythritol ukuze wenze ama-dessert amaningi abe mnandi ngoshukela omncane wamahhala.
- Ufulawa onenani elikhuluAma-oats agayiwe, ufulawa we-wholemeal noma ufulawa wamantongomane (njenge-almond) anikeza i-fiber eningi kunofulawa omhlophe ocolisisiwe.
- amafutha anempilo: uwoyela womnqumo othambile, uwoyela kakhukhunathi noma ukwatapheya ocoliwe esikhundleni sebhotela eliningi.
- Ushokoledi othuthukisiweKhetha i-cocoa noma ushokoledi omsulwa ongenashukela one-cocoa eningi kunama-chocolate anoshukela omningi owengeziwe.
Noma yimiphi imibono: ama-brownies ebhanana ne-cocoaAmakhukhi e-oatmeal ane-apple, i-avocado kanye ne-cocoa mousse, noma ama-tarts abandayo angenashukela omhlophe. Ungawaqandisa izingxenye ngazinye ukuze "ube nokudla okulawulwayo" lapho ufisa ukudla.
Izinguquko zezithako: ukushintsha okulula okwenza umehluko omkhulu
Enye indlela enamandla kakhulu yokushintsha izindlela zokupheka ukubukeza izithako ezivame ukusetshenziswa ekhishini lakho bese uzibheka ezinye izindlela ezithakazelisayo kakhulu ngokombono wokudla okunempiloAkudingeki ukuthi ushintshe lonke i-pantry yakho ngosuku olulodwa, kodwa kufanele uqale ngemikhiqizo oyisebenzisa nsuku zonke.
Isibonelo esihle ushukela omhlophe, ohlinzeka ngamandla ngokushesha ngaphandle kwamavithamini noma amaminerali. Ukufaka esikhundleni sawo kancane uju noma isiraphu ye-maple Kungathuthukisa kancane iphrofayili yokudla okunempilo, njengoba lokhu kuqukethe inani elincane lamaminerali namavithamini, ngaphezu kokuba mnandi kakhulu, okuvumela ukuthi usebenzise okuncane eresiphi.
Enye into yakudala ama-potato chips. Uma ukuthola kunzima ukuyeka ukudla ukudla okuthile okuqhotsile, zama ukusebenzisa izinti zesanqante, i-celery noma i-broccoliokunikeza ukuthungwa okukhangayo, ngamakhalori ambalwa kakhulu futhi ngaphandle kwamafutha nosawoti amaningi. Njengendlela ehlukile enamakhalori aphezulu kodwa enomsoco kakhulu, ukuphakelwa okuncane kwamantongomane emvelo nakho kuyindlela enhle.
Usawoti omningi ungenye iphuzu okufanele uliqaphele. Esikhundleni sokuhlala uthinta i-salt shaker, sebenzisa... amakhambi nezinongo ezimnandi njenge-basil, i-thyme, i-dill, i-rosemary, i-chives, ama-chili flakes, noma amasoso ashisayo angenashukela owengeziwe. Izingxube eziningi zezinongo zezentengiselwano ziqukethe usawoti noshukela, ngakho-ke kuwumqondo omuhle ukufunda amalebula ngokucophelela.
Ekubhakeni nasekuthoseni, ibhotela lingathathelwa indawo ngokwengxenye yi- i-avocado ecoliwe noma amanye amafutha emifinoI-Avocado inama-calories ambalwa, amafutha agcwele kancane, kanye ne-fiber eningi, futhi ikuvumela ukuthi ushintshe ibhotela elifika engxenyeni yezinto eziningi ezibhakiwe ngaphandle kokulahlekelwa umswakama. Uma usebenzisa uwoyela womnqumo noma we-rapeseed, khumbula nje ukulungisa inani ngoba liwuketshezi oluningi.
Uma kukhulunywa nge-ayisikhilimu, ubhanana oqandisiwe usindisa impilo: ungaxutshwa wodwa noma nezithelo kanye ne-cocoa encane ukuze uthole okhilimu ababandayo abamnandi kakhuluIbhanana eliqandisiwe elicwiliswe kushokoledi omnyama oncibilikisiwe kanye nekakhukhunathi eqoshiwe engashubile, isibonelo, liyi-dessert ephumelela kakhulu ngaphandle kwesidingo se-ayisikhilimu ethengiswayo.
Indlela "yepuleti enempilo" yokulinganisela noma iyiphi iresiphi
Ngaphandle kokushintsha izithako ezithile, kukhona ithuluzi elibonakalayo elisiza kakhulu ekuguquleni izindlela zokupheka: indlela yepuleti enempilo Kuphakanyiswe yiHarvard School of Public Health. Esikhundleni sokucabanga ngeviki lonke, kumayelana nokubuka ipuleti ngalinye njengemephu encane yezilinganiso.
Umqondo uwukucabanga ngepuleti lihlukaniswe ngamakota, ukuze ingxenye yesikhala ihlalwa yizithelo nemifinoKuleyo ngxenye, iningi kufanele kube yimifino (eluhlaza noma ephekiwe) kanye nezithelo ezincane. Uma umbala nokwehlukahluka okuningi, uzothola amavithamini nama-antioxidants amaningi.
Esinye ikota yepuleti sinikezwe okusanhlamvu okuphelele noma okusanhlamvu okupheleleLokhu kuzofaka phakathi irayisi elinsundu, i-pasta kakolweni ophelele, isinkwa sikakolweni ophelele, kanye nezinye izinhlamvu ezicolisisiwe kancane. Kubalulekile ukungadidanisi amazambane namazambane amnandi nemifino ejwayelekile, njengoba kubhekwa njengemithombo yama-carbohydrate.
Ikota yokugcina yepuleti ihambelana ne amaprotheni ekhwalithi: inhlanziAmaqanda, izinkukhu, ama-legume, i-tofu, amantongomane, noma, ngezinye izikhathi, inyama engenamafutha amaningi. Inhloso iwukubeka phambili izinketho ezinamafutha agcwele kancane nokunciphisa inyama ecutshunguliwe njengesoseji noma ama-cold cuts.
Kanye nesidlo, kunconywa ukuthi sihambisane njalo amanzi njengesiphuzo esiyinhlokoIziphuzo ezinoshukela kufanele zigcinelwe imicimbi ekhethekile kakhulu, futhi ukuphuza amajusi, ngisho nalawo emvelo, kufanele kube okulinganiselwe (kungabi ngaphezu kwengilazi eyodwa ngosuku). Ubisi kufanele luphuzwe ngokulinganisela, njengengxenye yokudla okulinganiselayo.
Ukupheka nokufaka izinongo, kungcono ukuyisebenzisa amafutha emifino asezingeni elihle, njengamafutha omnqumo angenasici noma angenasici, futhi ugweme amafutha angenasici angenasici, angumthombo wamafutha angenasici angenampilo.
Izinguquko ezincane emikhubeni ezenza kube lula ukudla okunempilo
Lo mbono ulungile, kodwa okwenza umehluko ngempela ukuthi Lokho okwenzayo isonto ngalinye ekhishini lakhoEnye yezindlela ezinhle kakhulu zokuqinisekisa ukuthi udla kangcono ukuhleleka: hlola lokho onakho, uhlele amamenyu, upheke kusenesikhathi, bese ugcina izitsha ngendlela efanele.
Isinyathelo sokuqala ukuvula isiqandisi, i-pantry, kanye ne-freezer bese ubhala phansi izinto ezidingekayo. Ukusuka lapho, ungakwazi dala imenyu yakho yamasonto onke ngokusebenzisa lokho osuvele unakhoUkunciphisa imfucuza nokonga imali. Uma unezingane ezincane ekhaya, ukuzivumela ukuba zikhethe isidlo ozithandayo kumenyu kuyabasiza ukuba badle ngentshiseko eyengeziwe.
Uma imenyu isinqunyiwe, ukwenza uhlu lokuthenga kulula kakhulu: uthenga kuphela lokho okudingayo ngempela futhi Uyakugwema ukuziqambela ukudla okucutshungulwe kakhulu Ngomzuzu wokugcina. Okungcono kakhulu, kufanele uhlele ukuthenga kwakho ukudla okusha (inyama, inhlanzi, izithelo nemifino) eduze ngangokunokwenzeka nosuku ohlela ukupheka ngalo.
Ukukhetha usuku olulodwa ngesonto lokupheka kancane kungaba usizo olukhulu. Akudingeki kube yinkolo, kodwa kuyasiza. yiba nesimiso esiguquguqukayoUma unezinhlelo zempelasonto, ungayishintshela kolunye usuku noma wenze inguqulo emfushane. Into ebalulekile ukuthi inhlangano ivumelane nawe, hhayi okuphambene nalokho.
Uma upheka ngobuningi, kuyasiza ukuqala ngokuthi Hlaba bese usika yonke imifinoLena yingxenye edla isikhathi esiningi, futhi udinga ukuhlela ukuthi yini efakwa kuhhavini, yini efakwa esitofini, nokuthi yini edinga ukupholisa kuqala. Ukuba nazo zonke izimbiza, amapani, nezitsha ozozisebenzisa kuseduze nawe kukuvimbela ekugijimeni ukhuphuka futhi wehle izitebhisi phakathi neseshini.
Ukulondolozwa nokuqandisa: indlela yokuvikela ukupheka kwakho okunempilo
Akunamsebenzi ukulungiselela ukudla okunempilo okuhle uma kunjalo Awuyigcini kahleIzitsha ezikhethiwe, indlela izitsha ezipholiswa ngayo, kanye nendlela yokuqandisa kuqinisekisa ukuthi ukudla kuhlala isikhathi eside kusesimweni esihle futhi kugcina ukunambitheka nokuthungwa okungcono.
Kungcono ukugcina izitsha eziphekiwe izitsha ezingangeni moya zekhwalithi enhleKungcono ingilazi futhi ihlale iphephile ekudleni. Izitsha eziningi zokuthatha ukudla ezisetshenziswa kabusha azivaleki kahle noma azifaneleki ukuqandisa, ngakho-ke kufanelekile ukutshala imali ezitsheni ezimbalwa eziqinile ezingamelana nesiqandisi nefriji.
Imininingwane ebalulekile: Ungagcwalisi izitsha kuze kufike emphethweniIkakhulukazi uma uzoyiqandisa, ngoba okuqukethwe kuyakhula uma kubanda futhi kungagoba izivalo noma kuphule isitsha. Uma ufuna ama-broth nama-cream, kuwumqondo omuhle ukusebenzisa amabhodlela angangeni moya, futhi ushiye isikhala esincane.
Ngaphambi kokufaka noma yini esiqandisini, vumela ukudla kuphole. Kungcono ukuhlukanisa ukudla kube yizitsha eziningana ezincane ukuze yehlisa izinga lokushisa ngokusheshaAkufanele ishiywe ngaphandle kwesiqandisi isikhathi esingaphezu kwehora, ikakhulukazi ehlobo, futhi kufanele kuqashelwe ngokukhethekile ngelayisi ne-pasta, okufanele kupholiswe futhi kugcinwe ngokushesha okukhulu.
Ukuze uhleleke kangcono, hlala uqaphile izingxenye ngazinye noma zabantu ababiliEsikhundleni sesitsha esisodwa esikhulu, qandisa izingxenye ngazinye. Ngale ndlela, uncibilikisa kuphela lokho ozokudla ngempela futhi uvimbele okunye ukuthi kungonakali. Futhi, okubaluleke kakhulu, qandisa ukudla kusenesikhathi, hhayi ngemva kokuba sekuhlale efrijini izinsuku eziningi.
Amandla ezinguquko ezincane nezisimeme
Ukuyeka ngokuphelele lokho okuthandayo ngokuvamile kuyindlela yokwehluleka. Kusebenza kakhulu. kancane kancane shintsha ukudla okungathakazelisi kakhulu ukuze uthole ezinye izindlela ezinempilo ezifeza injongo efanayo. Lelo khekhe lokudla okulula kwantambama lingaguqulwa libe yisithelo; amaswidi abe uphayinaphu omusha noma ikhabe elibandayo; ama-chips amazambane abe izaqathi eziqhotsiweyo kanye ne-yogurt kanye ne-spice dip.
Lezi zinguquko ziyasebenza ngoba zakhelwe phezu kwazo imikhuba osuvele unayoAsikho isidingo sokusungula inqubo entsha kusukela ekuqaleni, kodwa shintsha kancane lokho osuvele ukwenza: shintsha ibhotela esinkweni sakho nge-avocado, i-soda nokudla kwakho ngamanzi acwebezelayo kanye nelamula, i-ayisikhilimu ye-dessert yebhanana eliqandisiwe elicutshungulwe nge-cocoa.
Ngaphezu kwalokho, izinzwa zakho zokunambitha ziyashintsha ngokuhamba kwesikhathi. Ekuqaleni, ungase uphuthelwe ushukela omningi, usawoti, noma amafutha, kodwa uma uqhubeka njalo, uzosheshe uzivumelanise. Uzoqala ukujabulela ukunambitheka kwemvelo okwengeziwe Usuvele uyabona ukuthi into ethile imnandi kakhulu noma inosawoti kakhulu.
Icebo lokugcina eliwusizo ngamaswidi ukuwahlanganisa amaprotheni namafutha anempilo Ukunciphisa umthelela kushukela egazini: i-yogurt encane yemvelo, ibhotela lamantongomane, noma inqwaba yamantongomane kanye nengxenye yesithelo kusiza ekuqiniseni ukugaya ukudla futhi kuvimbele ukunxanela ukudla ukuba kubuye ngamandla.
Ekugcineni, ukuguqula noma iyiphi iresiphi ukuze ibe nempilo kuhlobene kakhulu nokuhleleka, ilukuluku, kanye nesifiso sokuzinakekela ngaphandle kokuyeka ukuzijabulisa. Ngokuhlanganiswa kokuhlela (amamenyu amasonto onke, ukupheka kweqoqo, isitoreji esifanele), ukushintsha okuhlakaniphile (ushukela, ufulawa, amafutha, usawoti), kanye nendlela enempilo yepuleti, kungenzeka ukuqhubeka nokujabulela izitsha zakho ozithandayo, kokubili ekhaya nalapho udla ngaphandle. Jabulela ukunambitheka okufanayo okuhle kodwa ngokuthula kwengqondo kokunakekela impilo yakho yesikhathi eside.
