Uma uchitha isigamu sesonto uzibuza ukuthi yini okufanele uyifake ebhokisini lakho lesidlo sasemini, awuwedwa. Ukubuyela esimisweni, ukuphela kosuku olufushane lomsebenzi, kanye nalezo zinsuku ezingapheli ehhovisi kungenza ukuhlela ukudla okunempilo okufanele ukuthathe emsebenzini kubonakale njengomsebenzi ongenakwenzeka. Kodwa ngokuhlela okuncane namaqhinga okonga isikhathi , imibono emihle, kanye nomcabango omncane, ibhokisi lakho lesidlo sasemini lingaba umngane wakho omkhulu wokudla ukudla okumnandi nokuhlukahlukene ngaphandle kokuchitha imali eningi.
Umgomo akukhona nje ukugcwalisa isisu sakho, kodwa ukulungiselela ukudla okulinganiselayo, okumnandi, nokulula ukukuthwala okugcina kahle, okungafudunyezwa kabusha (uma une-microwave) noma kudliwe kubanda (uma ungenakho), futhi kuhambisane nesimiso sakho kanye nesabelomali. Lapha uzothola izindlela zokupheka ezinemifino, ilayisi, i-quinoa, imifino, inyama, inhlanzi, izinketho ze-vegan, ukudla okulula okunempilo, amathiphu okulondoloza, kanye nomhlahlandlela wohlelo lokudla lwamasonto onke ukuze uyeke ukwenza izinto ezintsha njalo ekuseni.
Ibhokisi lesidlo sasemini elinempilo lasehhovisi kufanele libe njani?
Ngaphambi kokungena ezindleleni zokupheka, kubalulekile ukuqonda ukuthi ungahlanganisa kanjani ukudla okunomsoco ngempela. Iphuzu elihle lokubhekisela yi- Harvard Healthy Eating Plate elungiselelwe amabhokisi okudla kwasemini : cishe ingxenye kufanele ibe nemifino, ingxenye yesine yamaprotheni asezingeni eliphezulu (ama-legume, amaqanda, inyama engenamafutha, inhlanzi, i-tofu, njll.), kanye nengxenye yokugcina yama -carbohydrate agcwele okusanhlamvu noma i-fiber , njengelayisi elinsundu, i-quinoa, i-pasta kakolweni ophelele, noma amazambane anesikhumba.
Ochwepheshe bezokudla ababhalisiwe batusa ukuthi ukudla kwakho okuyinhloko kuhlale kufaka imifino eminingi, amaprotheni angenamafutha amaningi, kanye nama-carbohydrate ayinkimbinkimbi . Ungangeza namafutha anempilo, njengamafutha omnqumo angavamile, amantongomane, noma i-avocado, bese uqeda ngezithelo ezintsha, zesizini njenge-dessert evamile.
Elinye iphuzu elibalulekile ukuphepha kokudla , ikakhulukazi ehlobo noma lapho ungenaso isiqandisi emsebenzini. Kungcono ukugwema izitsha ezinamaqanda angaphekiwe kahle, inhlanzi noma inyama engaphekiwe kahle, izinhlanzi eziluhlaza, noma amasoso enziwe ngamaqanda angaphekiwe noma imikhiqizo yobisi. Noma nini lapho kungenzeka, khetha izitsha eziphekiwe kahle, imifino ethosiwe, izitshulu ezilungiselelwe kahle, kanye nokudla okufrijiwe noma ukudla okuthuthwa esikhwameni esinomswakama esinamaphakethe eqhwa.
Ngokuphathelene neziphuzo, akukho okuningi okubalulekile: okuhambisana kahle nebhokisi lakho lesidlo sasemini ngamanzi . Amatiye noma iziphuzo zezitshalo ezingenashukela owengeziwe nazo zilungile. Ngakolunye uhlangothi, amajusi (ngisho nalawo emvelo) nama-soda anoshukela kungcono agcinelwe imicimbi ekhethekile kakhulu, ngenxa yokuqukethwe kwawo okuphezulu koshukela wamahhala.
Izinzuzo zokuletha ukudla kwakho emsebenzini
Ukuletha ukudla kwakho ekhaya kunezinzuzo eziningi kunalokho ongase ukucabange. Okokuqala, kukuvumela ukuthi ulawule ikhwalithi yezithako kanye nendlela yokupheka , into oyiphuthelwa uma uthola imenyu ehleliwe, ukudla okuvela ekhoneni, noma ukudla okucutshungulwe kakhulu okuvela emishinini yokuthengisa.
Ngaphezu kwalokho, ukulungiselela ukudla kwakho ekhaya kukusiza wonge imali futhi, uma ufisa, wehlise amakhalori , uma nje ungakudli ngokweqile ngamasosi, ukudla okuthosiwe, noma izingxenye ezinkulu. Ukudla ngaphandle nsuku zonke kukhulisa kakhulu izindleko zakho zonyaka futhi kuvame ukuhlotshaniswa nokudla okukhulu noma okulinganiselayo.
Elinye iphuzu elibalulekile ukuthi, ngezitsha zokudla ezinhle kanye nokuhleleka okuncane, ungagwema ukuzonda . Akudingeki ukuthi uzinikezele kusaladi noma isangweji elifanayo elidala elidabukisayo: amasaladi aphelele, amasobho emifino, izitshulu, ama-omelet, ama-wraps, izitsha—kukhona okungaphezu kwe-steak nelayisi elimhlophe.
Futhi, okubaluleke ngokulinganayo, isikhathi sasemini ehhovisi singaba isikhathi esifushane sokuzijabulisa , ukuphumula imizuzu embalwa, nokuvuselela amandla. Ukudla okuhlelwe kahle, okumnandi, nokunomsoco kuzokwenza umehluko obonakalayo emazingeni akho amandla kanye nekhono lakho lokugxila ntambama yonke.
Amasaladi aphelele nezitsha ezibandayo zebhokisi lakho lesidlo sasemini
Uma ungenayo i-microwave, noma ungafuni ukudla ukudla okushisayo, amasaladi amnandi nezitsha ezibandayo yizona ezingcono kakhulu. Umqondo uwukuyeka isaladi yelethisi ne-tuna ephindaphindwayo bese ukhetha ukuhlanganiswa nemifino, okusanhlamvu, inyama, inhlanzi, noma amaqanda; isibonelo, amasaladi amnandi anezithako ezahlukahlukene ukuze izinto zihlale zithakazelisa.
Amasaladi e-Legume: ubhontshisi, ama-lentils nobhontshisi
Imifino iyisithako sokudla okunempilo futhi iyagcwalisa kakhulu, futhi ngesimo sesaladi igcinwa kahle esiqandisini futhi kulula ukuyithutha. Inketho ewusizo kakhulu isaladi ye -chickpea enemifino eluhlaza (isipinashi, ilethisi yemvu, i-arugula), utamatisi we-cherry, ikhukhamba, u-anyanisi obomvu, kanye nokufakwa okuhle kwamafutha omnqumo, ulamula, nezinongo. Ungasebenzisa ama-chickpeas asemathinini, ahlanzwe kahle, bese ulungisa inani elihle elizohlala izinsuku eziningana.
Enye inketho isaladi kabhontshisi enopelepele, u-anyanisi, i-cod noma i-tuna enosawoti oqoshiwe, i-parsley entsha, kanye ne-vinaigrette elula. Ungahlanganisa futhi ama-lentile nemifino eyosiwe , ushizi omusha, noma amantongomane ukuze uthole ukudla okuphelele okungadingi ukufudunyezwa kabusha.
Amasaladi anenyama noma inhlanzi
Ukuze ushintshe indlela odla ngayo, ungalungisa amasaladi anenkukhu, i-turkey, i-tuna, noma ukudla kwasolwandle . Isibonelo, isaladi yesifuba senkukhu esiqoshiwe esino-anyanisi obomvu, ikhukhamba, ama-radishes, nama-olive amnyama, agqokwe ngamafutha omnqumo namakhambi anuka kamnandi. Kulula, kuyanelisa kakhulu, futhi kuphelele ukudliwa ebhokisini lesidlo sasemini.
Uma ufuna okuthile okungavamile, isitsha se-tuna poke esine-avocado kanye nolwandle, isisekelo selayisi elinsundu noma i-quinoa, imifino eqhotsiweyo kanye nesoso likasoya (ngaphandle kokulisebenzisa ngokweqile ngosawoti) nakho kusebenza kahle kakhulu, inqobo nje uma ugcina uchungechunge olubandayo futhi inhlanzi igcinwe kahle.
Isaladi yenkukhu enobhontshisi omnyama
Inhlanganisela enhle ukuxuba inkukhu eyosiwe kanye nemifino kusaladi efanayo. Gaya amabele enkukhu ngosawoti kanye nopelepele, uwavumele aphole, bese uwasika abe yimichilo. Hlanganisa nobhontshisi omnyama ophekiwe, imifino exubile, ukhukhamba, utamatisi we-cherry, kanye no-anyanisi oluhlaza.
Ukuze ugqoke i-dressing, lungisa i-vinaigrette enamafutha omnqumo angavamile, ijusi likalamula kanye ne-zest, igalikhi egayiwe, i-cumin egayiwe, kanye ne-cilantro entsha eqoshiwe. Gcina i-dressing ihlukile bese uyifaka ngaphambi nje kokudla ukuze ihlale isha. Ngenxa yokuhlanganiswa kwamaprotheni angenamafutha, i-fiber, kanye nemifino , uzozizwa usuthi amahora amaningi.
Izitsha ezibandayo ebhodweni noma eTupperware
Enye indlela ewusizo kakhulu yokuhlanganisa ukudla kwakho okubandayo ukulungisa izitsha ezinezingqimba ezitsheni zeglasi . Beka i-vinaigrette noma isosi phansi, bese kuba izithako eziqinile (imifino, okusanhlamvu, izaqathi, ukhukhamba), bese kuthi phezu kwazo kube mnene kakhulu (imifino eluhlaza, imbewu, amantongomane). Uma sekuyisikhathi sokudla, mane nje ushukumise imbiza noma uyiphendule uyibhekise phansi epuletini.
Le phrezentheshini ilungele amasaladi e-pasta kakolweni ophelele anemifino, izitsha ze-chickpea kanye ne-quinoa, noma izitsha zerayisi elinsundu nommbila, i-turkey noma inkukhu, kanye nemifino eminingi. Ngaphezu kwalokho, ibukeka iyinhle futhi ikukhuthaza ukuthi uzame imibala ehlukene kanye nokuthungwa.
Izindlela zokupheka eziphelele zezitsha ezilinganiselayo kanye nokudla kwebhodwe elilodwa
Uma indawo yakho yokusebenza ine-microwave, kuvela amathuba amaningi: kusukela ezitsheni ze-quinoa ezifudumele kuya esobho nezitshulu eziduduzayo. Isihluthulelo ukwenza izitsha ezilinganiselayo okulula ukuzifudumeza futhi zigcinwe kahle esiqandisini izinsuku eziningana.
Isitsha saseMedithera sama-chickpeas ne-quinoa
Lolu hlobo lwesitsha luphelele uma ufuna isidlo sokugcwalisa, se-vegan, nesino-fiber ephezulu. Sebenzisa i-quinoa ephekiwe njengesisekelo , ngemva kokuyihlanza kahle ukuze ususe noma yikuphi ukubaba, bese ufaka u-chickpeas ophekiwe, utamatisi we-cherry, ukhukhamba, u-anyanisi obomvu, kanye neminqumo ye-Kalamata.
Ukunambitheka okukhethekile kuvela kusoso we-hummus okhanyiswe ngejusi likalamula, igalikhi, amakhambi omisiwe, namanzi amancane , ongawaphatha esitsheni esihlukile. Vele uwuxube ngaphambi kokudla. Uhlala kahle esiqandisini futhi ungajatshulelwa ekushiseni kwegumbi.
Isitsha se-quinoa sesitayela sase-Asia
Omunye umqondo ukulungisa isitsha se-quinoa esinemifino ethosiwe kanye ne-soy sauce . Pheka i-quinoa emanzini ize ithambe, bese uyivumela ukuthi iphumule imbozwe bese uyibeka eceleni. Epanini elikhulu noma elomile, gazinga ugalikhi oqoshiwe kanye nejinja ku-sesame oil, bese ufaka izaqathi ezithosiwe, ama-broccoli florets, kanye neklabishi elibomvu ngamaqoqo. Hlanganisa i-edamame ekugcineni bese uqeda nge-soy sauce kanye nembewu ye-sesame.
Ukuze usebenze, paka i-quinoa ngokwehlukana nemifino ethosiwe, noma uyihlanganise esitsheni esisodwa uma uzoyidla zingakapheli izinsuku ezimbalwa. Kuyindlela yokudla ye-vegan, ecebile ngamaprotheni asekelwe ezitshalweni futhi enambitheka kakhulu . Uma udinga ukuthi ingabi ne-gluten, sebenzisa isosi yesoya noma i-tamari eqinisekisiwe engenayo i-gluten.
Ilayisi elinsundu elinamaphrotheni nemifino
Ilayisi elinsundu liyinto eyinhloko kulezo zinsuku ezimatasa. Ungapheka inqwaba enkulu ngeSonto bese uyigcina efrijini ukuze uyisebenzise ezitsheni ezahlukahlukene. Ihlanganise namaqanda abilisiwe, i-turkey noma inkukhu ethosiwe, noma ngisho nemifino, bese uyiphakela nemifino efana ne-broccoli, izaqathi, i-zucchini, noma i-asparagus.
Isihluthulelo sokwenza kube ukudla okulula ukuqaphela ubukhulu besabelo bese uqinisekisa ukuthi okungenani ingxenye yesitsha igcwele imifino enemibala . Isiqondiso esihle selayisi umthamo wesibhakela sakho esivaliwe; lokhu kuzokusiza ugweme ukwengeza okuningi kakhulu.
Isobho lemifino yasentwasahlobo
Amasobho nama-creams alungele isimo sezulu esibandayo, kodwa futhi amnandi nganoma yisiphi isikhathi sonyaka. Isobho lemifino elihle elinama-carrot, ama-leek, i-zucchini, ubhontshisi oluhlaza, i-asparagus, nama-artichokes linikeza amavithamini, amanzi, i-fiber, kanye nomuzwa wokugcwala ngama-calories ambalwa.
Okokuqala, ungawabilisa imifino ngokwehlukana ukuze ulondoloze umbala nokuthungwa kwayo, bese ulungisa isisekelo ngokubilisa ugalikhi, u-anyanisi, kanye ne-leek emafutheni omnqumo. Faka umhluzi wemifino kanye namanzi okupheka agciniwe, ubilise, bese ekugcineni ufaka imifino ebilisiwe. Mane uyifudumale kabusha kuma-microwave noma ebhodweni ukuze uthole ukudla okulula, okududuzayo, nokunempilo kakhulu.
I-pumpkin puree kanye nezinye izikhilimu
Uma sekubanda, ama-puree nama-creams ayindlela eqinisekile. Okuthandwayo yi -pumpkin puree ene-leek, u-anyanisi, i-zucchini, ne-celery . Faka imifino ku-fry, bese uyibilisa emanzini noma umhluzi, bese ugcina u-puree konke kuze kube bushelelezi. Ungangeza ukhilimu olula noma ubisi olusekelwe ezitshalweni ukuze kube mnandi kakhulu.
Into enhle ngala makhilimu ukuthi ungapheka amaqoqo amakhulu bese uwaqandisa ngezingxenye . Vele ukhiphe isitsha ngobusuku obandulele bese usivumela sincibilike esiqandisini ukuze silungiselele ukudla ngakusasa.
Izitsha ezinenkukhu, inhlanzi, kanye namanye amaprotheni angenamafutha amaningi
Amaprotheni abalulekile ekugcineni amandla nokuvimbela ukudla okulula usuku lonke. Ngaphandle kwemifino, ungasebenzisa inkukhu, i-turkey, inhlanzi emhlophe, i-tuna, noma amaqanda ukuze uqedele ukudla kwakho emsebenzini.
Inkukhu yelamula enemifino exubile
Iresiphi ewusizo kakhulu yokupheka inqwaba yenkukhu ebhakwe kuhhavini enemifino kanye nokufakwa kwelamula, igalikhi, ijinja, uju, kanye nesoso yesoya . Amabele enkukhu anqunywa abe yimichilo, afakwe emanzini anosawoti isikhashana esiqandisini, bese ebhakwa kanye ne-broccoli, ubhontshisi oluhlaza kanye nezaqathi.
Ungalungisa ukudla okuningana kwaleli sonto kuthreyi elilodwa lokubhaka. Kuhlala kahle izinsuku ezintathu esiqandisini futhi kuphinda kufudumale kalula epanini noma kuma-microwave. Kuyisidlo esiphelele uma siphakelwa nelayisi elinsundu, ubhatata obhakiwe, noma i-quinoa, futhi kunikeza ingxenye enhle yamaprotheni angenamafutha nemifino eminingi.
I-hake nemifino ku-microwave
Uma ufuna into esheshayo nelula, i-hake efakwe kuma-microwave enemifino isindisa impilo. Ekhaya, mane ubeke i-hake fillet ehlanziwe esitsheni esiphephile kuma-microwave, engeza u-anyanisi, utamatisi, neminye imifino (i-broccoli, amakhowe, upelepele), usawoti, i-olive oil, kanye namakhambi owathandayo. Ngemizuzu embalwa nje kuma-microwave, uzoba nokudla okulungele.
Emsebenzini, ungayidla ifudumele noma uyifudumale kancane. Kuyindlela elula kakhulu yokudla inhlanzi ngaphandle kokuphazamiseka futhi ngaphandle kokungcola okuningi , okuyinto ehlala ijatshulelwa phakathi nesonto. Ukuze uthole imibono efanayo, hlola izindlela zokupheka izitsha ezidinga ukuhlanzwa okuncane.
Isitshulu se-tuna nemifino (isitayela se-marmitako)
Kubathandi bezitshulu ezimnandi, zama lesi sidlo esinopelepele, u-anyanisi, utamatisi we-cherry, kanye nesitoko senhlanzi.
Lolu hlobo lwesitshulu lunambitheka kangcono ngosuku olulandelayo ngoba ukunambitheka kuyahlangana futhi kuhlangane . Kodwa-ke, kungcono ukusifaka efrijini ngokushesha nje lapho sesipholile bese usidla zingakapheli amahora angu-48, noma usiqandise izingxenye ukuze usisebenzise kamuva.
Amasaladi enkukhu kanye nama-wraps
Inkukhu isebenziseka kakhulu ekudleni kwasehhovisi. Ngaphandle kwama-stir-fries noma ama-stew, ungayisebenzisa ukulungiselela amasaladi noma ama-wraps . Isibonelo, ingxube yezingcezu zenkukhu ezithosiwe, i-avocado, utamatisi, ushizi omusha, kanye nemifino eluhlaza, egcotshwe ngolamula kanye namafutha amancane, imnandi kokubili epuletini kanye nangaphakathi kwe-tortilla kakolweni ophelele.
Enye indlela elula kakhulu ama-wraps e-lettuce anenkukhu eqoshiwe ethosiwe, imifino (u-anyanisi, izaqathi, i-celery, ama-chestnut amanzi), kanye nesosi yesitayela se-hoisin enesosi yesoya kanye ne-spice encane. Ukugcwalisa kuza esitsheni, futhi amaqabunga e-lettuce agcinwa ehlukene, ahlanzwe kahle futhi omisiwe, ukuze ukwazi ukuhlanganisa ama-wraps ngaphambi nje kokudla.
Imibono yemifino kanye neyama-vegan ehlala kahle esitsheni se-Tupperware
Ukulandela ukudla okungenamsoco noma ukudla okungenamsoco akusho ukuthi awukwazi ukudla ukudla okulula nokumnandi ehhovisi. Imifino, okusanhlamvu okuphelele, i-tofu, nemifino kunikeza amathuba angenamkhawulo okulungiselela izitsha ezanelisayo neziphelele.
Irayisi elinsundu nama-burrito obhontshisi omnyama
Ama-burrito ayindlela enhle yokudla kwasemini okugcwele. Enguqulweni yawo yokudla kwemifino, angagcwaliswa ngerayisi elinsundu eline-cilantro kanye ne-lime, ubhontshisi omnyama othosiwe no-anyanisi, upelepele, ummbila, kanye nezinongo ezifana ne-cumin, i-paprika ebhemayo, kanye ne-chili.
Songa okugcwalisiwe ngama-tortilla kakolweni (noma angenayo i-gluten uma kudingeka), uwavale kahle, bese uwagcina esiqandisini. Azohlala izinsuku eziningana futhi angadliwa ebanda noma emazingeni okushisa asekamelweni. Gwema ukwengeza izithako ezinamanzi kakhulu ku-burrito, njenge-lettuce noma utamatisi omusha; uma ufuna ukuzifaka, kungcono ukwenza kanjalo ngaphambi nje kokudla.
I-broccoli eyosiwe nekakhukhunathi kanye ne-date dressing
Uma ufuna okuhlukile, zama i-broccoli eyosiwe kuhhavini kanye nekakhukhunathi eqoshiwe, iklabishi elibomvu, isipinashi esincane, kanye nama-sprout , egqokwe ngesosi exubile eyenziwe ngama-date, igalikhi, uviniga we-apple cider, i-mustard, uju, kanye ne-turmeric. Okokuqala, rosa i-broccoli ngamafutha omnqumo, usawoti, kanye nopelepele kuze kube nsundu ngegolide futhi iqine, bese uyixuba nezinye izithako ngaphambi nje kokuphakela.
Ukuze upheke, kungcono ukugcina i-broccoli, eminye imifino, kanye ne-dressing ngokwahlukana. Lokhu kusiza ukugcina ukunambitheka okuqinile nokunambitheka okunamandla . Ukuze uthuthukise ukuthosa kanye nokunambitheka kwemifino, hlola lawa macebiso okwenza imifino yakho ibe mnandi . Le recipe igcwele i-fiber, amavithamini, namafutha anempilo, afaneleka njengesidlo esikhulu semifino.
I-omelet yemifino exubile
Ama-tortilla nama-frittata alungele ukudliwa ebhokisini lesidlo sasemini. Inketho enhle i- tortilla enamaqanda, isipinashi, amakhowe, upelepele oluhlaza okotshani nobomvu, u-anyanisi, negalikhi — kuphekwe kahle kodwa kusamanzi. Kunganqunywa kube yizingcezu bese kukhonzwa nesaladi noma isinkwa sikakolweni ophelele.
Kulungile ukudla endaweni yokushisa kwegumbi, ngakho-ke kungcono uma ungenayo i-microwave. Ngaphezu kwalokho, kuyindlela enhle yokusebenzisa imifino esele esiqandisini.
I-pasta kakolweni ophelele enemifino kanye nemifino
I-pasta kakolweni ophelele, uma ihlanganiswe nezithako ezifanele, ingahambisana ngokuphelele nokudla okunempilo. Ungalungisa i -pasta ethosiwe nge-eggplant, i-zucchini, i-asparagus, amakhowe, kanye ne-shrimp (uma ungeyena umdli wemifino), noma ufake i-fishfish esikhundleni se-chickpeas noma i-tofu efakwe emanzini anosawoti.
Into ebalulekile ukunamathela engxenyeni ye-pasta bese ubeka phambili ukuba nemifino eminingi kunama-carbohydrate ebhokisini lakho lesidlo sasemini. Ngokufaka uwoyela womnqumo kanye namakhambi, uzoba nesidlo esimnandi nesimnandi, esifanelekela ukuvuselela amabhethri akho.
Ukudla okulula okunempilo kanye nama-dessert aphakathi kwasekuseni noma ntambama
Ukudla ukudla okunempilo akusho ukuyeka ukudla okulula, kodwa kusho ukukhetha ukudla okulula ngokuhlakanipha . Uma ulambile phakathi kokudla, kungcono ukuba nezinketho ezinempilo, kunokuhlasela umshini wokuthengisa.
Amantongomane athosiwe angaphekiwe noma angafakwanga ushukela ( ama-walnut, ama-alimondi, ama-hazelnuts) ayisidlo esimnandi kakhulu: ayagcwalisa, anikeza amafutha anempilo, futhi anamandla ahlala isikhathi eside. Ungapakisha futhi ama-granola bar asekhaya, i-yogurt elula ne-muesli, noma izithelo eziqoshiwe esitsheni esincane.
Nge-dessert, inketho ewusizo kakhulu nenempilo izithelo ezintsha nezinesizini . I-apula, i-pear, ubhanana, noma inqwaba yamagilebhisi akudingi ukuqandisa futhi kugcinwe kahle esikhwameni. Ngezithelo ezifana ne-melon, i-watermelon, noma iphayinaphu, kungcono ukuzisika ekuseni, uzigcine efrijini, bese uzidla ngosuku olufanayo noma olulandelayo.
Uma ukhetha okuthile okuyinkimbinkimbi, isaladi yezithelo ene-yogurt yemvelo namantongomane nayo iyindlela enhle, inqobo nje uma uyigcina ibanda. Ngale ndlela uqedela ukudla kwakho ngamavithamini , i-fiber, kanye nobumnandi obuncane ngaphandle kokweqisa.
Okufanele ukwenze uma kungekho microwave noma ifriji emsebenzini
Izindawo eziningi zokusebenza zinezikhikhini ezincane ezineziqandisi nama-microwave, kodwa lokhu akunjalo ngaso sonke isikhathi. Uma ungakwazi ukugcina ukudla kubanda noma ukukushisa , udinga ukulungisa izinhlobo zezitsha ozilungiselelayo futhi uthathe izinyathelo zokuphepha ezengeziwe ehlobo noma ngezikhathi zokushisa okuphezulu.
Kulezi zimo , amasaladi e-legume, amasaladi e-pasta noma elayisi, ama-tortilla, ama-empanada, ama-flatbread amnandi, ama-sandwich enziwe kahle, kanye nama-wraps afaneleka kakhulu . Lezi zitsha zigcinwa kahle ekamelweni lokushisa amahora ambalwa, uma nje zithuthwa zivikelekile ekushiseni okukhulu, okungcono kakhulu zifakwe esikhwameni esivalekile.
Gwema ukuletha ukudla okonakala kakhulu noma okuzwela ukushisa ngaphandle kokuqandisa: izinhlanzi eziluhlaza noma ezingaphekiwe kahle, izinhlanzi ezinamaqabunga, amaqanda agelezayo, amasoso asekelwe emaqandeni, imayonnaise eyenziwe ekhaya, noma imikhiqizo yobisi emisha engakabanda kahle. Futhi akuwona umqondo omuhle ukuncibilikisa ukudla ngokukushiya ekamelweni lokushisa ubusuku bonke; kuphephile kakhulu ukukudlulisa kusuka efrijini ukuya esiqandisini ngobusuku obandulele.
Ukudla okusemathinini (i-tuna, ama-mussels, imifino, njll.) kanye nokudla okufakwe i-vacuum kufanele kuvulwe ngaphambi nje kokudla. Futhi, noma nini lapho kungenzeka, engeza izithelo nemifino esanda kunqunywa eduze nesikhathi sokukhonza ukuze kuvinjelwe ukuthi kungonakali noma kulahlekelwe ukuthungwa kwazo.
Isinkwa, ukudla okulula, amasangweji, ama-wraps nama-empanada
Amasangweji nokudla okulula kuhlala kuyinto yakudala, futhi uma kulungiselelwe kahle, kungaba yingxenye yokudla okulinganiselayo. Isihluthulelo ukukhetha isinkwa esihle kanye nokudla okumnandi , nokugwema ukusebenzisa kakhulu amasoso anamafutha noma inyama ecutshungulwe kakhulu.
Eminye imibono: isandwich yenkukhu enesinongo eno-avocado, ushizi okhilimu, kanye ne-lettuce yemvu; isandwich ye-tuna ne-artichoke; isinkwa se-pita esigcwele i-falafel, isaladi, ne-yogurt; i-bagel ene-salmon ebhemayo kanye noshizi othambile. Uma uzilungiselela ngezithako ezintsha bese uzidla ngalolo suku, ziyindlela enhle kakhulu.
Ama-wraps , ama-burrito, nama-fajita avumela ukuhlukahluka kwefomethi, kusetshenziswa ama-tortilla kakolweni noma ommbila, noma ngisho namaqabunga amakhulu e-lettuce njenge-wraps. Ungawagcwalisa ngemifino ethosiwe kanye nezingxube zenkukhu, ilayisi nobhontshisi, i-hummus nemifino eqhotsiweyo, nokuningi.
Kuhle futhi ukukhuluma ngama-coca, ama-quiches, ama-empanada, nama-tarts amnandi . Ngokungafani ne-pizza ephinde yashiswa, lawa ma-pastry avame ukuhlala kahle kakhulu ekushiseni kwegumbi futhi aphekwa kahle ebanda noma ekushiseni kwegumbi. Ungawagcwalisa ngemifino, inhlanzi ekheniwe, ushizi, amaqanda, nokuningi, bese uwasika abe yizicucu izinsuku eziningana.
Ukuhlela kwamasonto onke nokupheka ngamaqoqo ukuze kugwenywe ukwenziwa kwezinto ezintsha
Imfihlo yokugwema ukudla noma yini ukuhlela. Ukupheka ngamaqembu kuhilela ukunikela amahora ambalwa, ngokuvamile ngempelasonto, ekuphekeni izitsha eziningana eziyisisekelo ongazihlanganisa phakathi nesonto.
Isibonelo esilula sokuhlela singaba: ngoLwesihlanu ntambama unquma imenyu bese wenza uhlu lokuthenga, ngoMgqibelo uthenga izithako ngokuthula, bese ngeSonto upheka ngobuningi amahora angu-2-3 . Ngaleso sikhathi ungalungisa okusanhlamvu (irayisi, i-pasta, i-quinoa), ubhontshisi, izitshulu ezimbalwa, imifino ebhakiwe noma ephekiwe, isobho lemifino, kanye neprotheni eyinhloko (inkukhu ebhakiwe, inhlanzi esosweni, i-tofu efakwe emanzini, njll.).
Ukuze wonge isikhathi, geza futhi usike yonke imifino ekuqaleni , uhlukanise leyo ozoyipheka kuleyo ezodliwa iluhlaza. Vumela ukudla okuphekiwe kuphole isikhathi esingangehora elilodwa ngaphambi kokukufaka esiqandisini, bese usebenzisa izitsha zengilazi ezingangeni moya ukuze ulondoloze iphunga kanye nokuthungwa kangcono.
Kungcono ukugcina amasoso nama-dressing ezitsheni ezihlukene bese uwafaka ezitsheni zakho ngaphambi nje kokudla. Bhala usuku ezitsheni bese uhlela isiqandisi ngokulandelana ozokusebenzisa ngakho. Njengoba usuku lokuphelelwa yisikhathi lusondela, qandisa izingxenye ngazinye ukuze ugweme ukumosha.
Ungahlela futhi ukudla kwakho amaprotheni ngesonto: udle inhlanzi izikhathi ezimbalwa, inyama noma inkukhu izikhathi ezingu-1-3, ubhontshisi izikhathi ezingu-1-2, kanti kwezinye izinsuku uthembele emaqandeni, ku-tofu, noma kwezinye izinhlobo ezisekelwe ezitshalweni. Ngale ndlela, ulondoloza ukudla okulinganiselayo futhi ugweme ukukhathala ukudla into efanayo ngaso sonke isikhathi.
Ngokuhlela okuncane, izindlela zokupheka eziyisisekelo, kanye nezitsha eziningana ezigcwele kahle, ukudla isidlo sasemini emsebenzini kusuka ekubeni umsebenzi onzima kuya kokuthile okulangazelelayo. Ukuhlanganiswa kwemifino, okusanhlamvu okuphelele, imifino, izithelo, amaprotheni angenamafutha amaningi, namafutha anempilo kukuvumela ukuthi unakekele impilo yakho, wonge imali, futhi ujabulele ukudla okwenziwe ekhaya nsuku zonke, ngaphandle kokuyinkimbinkimbi kakhulu noma ukusebenzisa ukudla okucutshungulwe kakhulu noma ukuzenzela izinto ngomzuzu wokugcina.
