Ukudla okunempilo - isibambiso sempilo enhle nesibalo esicacile. Futhi akusize ukuthi bathi "yilokho esikudlayo".
Ngakho-ke, kubaluleke kakhulu ukuzama ukuhola indlela yokuphila enempilo. Ukuze uthathe indlela yokulungisa, kubalulekile ukuqala ngokusungulwa kokudla okuwusizo ekudleni. Uma kubonakala kuwe ukuthi awukwazi neze ukuyeka ukupheka okuphakathi kwamanzi noma amazambane nge anyanisi, ungadangali. Kulo myalezo omangalisayo, iseluleko esilula siqoqwa ngendlela yokushintshela kokudla okunempilo ngaphandle kokwehliswa kwengqondo nempilo yomuntu.
1. Kanye ngeviki, pheka ibhodlela elikhulu lokudla okusanhlamvu noma ubhontshisi.
Phakathi nosuku uzokwazi ukushintsha ukudla okunye ngokudla okuwusizo. Isibonelo, ngelinye ilanga isilonda esivamile sokudla kwasekuseni, shintsha iphariji kusuka kwimbewu ye-movie. Ngosuku olulandelayo esikhundleni sokudla okunamafutha okudla, zama ubhontshisi ngemifino emisha noma eminyene. Kancane kancane umzimba uzothathwa, futhi ungadla ukudla okutshala kuphela.
2. Sebenzisa itiye elimnyama kuphela nekhofi emnyama kuphela.
Khohlwa zonke izithasiselo ezengeziwe itiye noma ikhofi. Vele uphonsa ikhanda lakho umkhuba wokwengeza ushukela noma ubisi eziphuzweni ezishisayo. Yiqiniso, lokhu kuzothatha isikhathi, kodwa kuwufanele. Ngokushesha ngaphandle kokuthi "i-taste buds" ungase uzwe i-palette yonambitheka yetiyi omnyama noma ikhofi ngaphandle kokulimaza kulo mfanekiso.
3. Gcina imithetho yemingcele enhle, usebenzisa isandla sakho.
Uma ngesikhathi sokudla uzobe uqapha njalo inani lokudla okudliwe, bese uzwa ngokushesha ukubonga komzimba wakho. Zama, futhi uzomthanda nakanjani!
4. Faka esikhundleni se-calorie eliphezulu nokudla okulimazayo ngezinye izindlela futhi eziwusizo.
Uke wezwa ukuthi cishe yonke imikhiqizo ine-analogue encane engavuthi, hhayi ephansi kunambitha. Zama ukufaka izitsha zakho zibe yizici eziwusizo, usebenzisa ulwazi mayelana nabathinteli. Ngokwesibonelo, yenza ama-potato puree ne-cauliflower ku-1: 1 isilinganiso. Ngeke ukwazi ukutshela umehluko phakathi kwalezi zitshalo, kodwa inani le-starch lizophindwa izikhathi eziningana.
5. Bhaka izitsha kuhhavini esikhundleni sokudoba epanini lokuthosa.
Uma isidlo sakho singenza ngaphandle kwe-cholesterol ekhukhulayo, bese ubhaka kuhhavini. Cishe noma yikuphi ukudla okungalungiswa ngale ndlela, ukukhulula umzimba wemiphumela eyingozi yemafino yemifino.
6. Masonto onke uhlela ngoMsombuluko.
Yiqiniso, kungcono ukuqala isonto lomsebenzi ngosuku olusheshayo, kodwa uma kunzima kakhulu ukuthi ushintshe ukudla okuthandayo ngoMsombuluko, bese ukhetha noma yiliphi usuku. Kungakapheli isonto, udle inani elilodwa lemifino, udla ukudla okunye nabo. Yethula ukudla okumihlaza kancane kancane, ulalele umzimba wakho.
7. Yidla ukudla okuphekwe kuphela.
Yiqiniso, imboni yokudla manje inikeza imikhiqizo ehlukahlukene yokudla kanye nekhalori ephansi, kodwa eziningi izakhi ezingenayo. Ngakho-ke, yibekezela ngesineke nokupheka kwamakholishi, futhi ufunde ukupheka ngokwakho. Vumela isidlo sakho sinezinhlayiya ezingaphezulu, kodwa iphesenti yento ewusizo kuyo kuyoba okuningi kunanoma yikuphi ukudla okusetshenziselwa ukwenziwa kwamakhemikhali.
8. Phakathi kokuphuza utshwala, uphuze ingilazi yamanzi.
Uma umenyiwe ebhajinini ukunambitha ingilazi yobhiya obuhle noma esitolo sokudlela esinengilazi yewayini elibomvu, ungesabi ukuthi ukudla okuwusizo kuzokwembozwa "ngesitsha sebheyili". Landela iseluleko esincane uphuze phakathi kwezibuko zokuphuza utshwala ingilazi yamanzi avele. Le nkohliso izokusiza ukugwema ukuphelelwa amandla, ukusheshisa umqondo wokuzonda futhi ulondoloze kusukela "kokuqhafaza" bheka ngosuku olulandelayo.
9. Okungenani kanye ngesonto, thatha ukudla kwasemini nawe ukusebenza.
Endleleni eya ekuneni okunempilo, kuyoba nzima kuwe ukuyeka ezinye izinto owazihlukanise nazo. Kodwa, uma ikhofi nekhilimu kanye nokuthenga okuthengwayo kungagxiliswa, khona-ke akukho-mdlalo owenziwe omile emsebenzini. Zifundise ukulungisa isidlo sasemini kanye nawe ukuze usebenze. Qala ngelanga elilodwa ngesonto. Bese engeza okuningi. Ngokuhamba kwesikhathi, kuyoba umkhuba.
10. Uma ukuphawula kungenakugwenywa, khetha izinketho eziphansi zekhalori.
Kulesi simo akunandaba ukuthi wenza yini isidlo sakho, uthenge ukupheka noma ukuqoqa emikhiqizweni ehlukahlukene. Into ebaluleke kakhulu ukubuka inani lamakhalori kuwo. Kukhona isiqhema sezinto zokupheka ezisezingeni eliphansi kuwo wonke ukunambitheka nombala. Khetha ngezempilo!
11. Okokuqala, sidle imifino.
Uma ukudla kwakho kuhlanganisa izitsha eziningana, kufanele udle imifino kuqala bese uqala ukudla inyama noma ukuhlobisa. Ngakho-ke, usheshe ugcwale, ujwayele umzimba wakho ukuba ube nokudla okunempilo nokuphilile.
12. Sebenzisa ufulawa ogcwele okusanhlamvu.
Ukuphila ngaphandle kokunambitheka akuyona impilo nhlobo, ngakho-ke ukushiya kuyinto engenakwenzeka. Kukhona indlela enhle yokupheka amaswidi amnandi ngaphandle kokulimaza empilweni. Ukuze wenze lokhu, sebenzisa ufulawa ogcwele okusanhlamvu, ocebile ngefiber kanye namaprotheni. Ungazami ukufaka ngokushesha ufulawa ovamile kanye nohlamvu olugcwele, njengoba uzodinga isikhathi sokulungisa ukupheka kule fu, uguqule isakhiwo sokubhaka. Ukuhlolwa futhi uzophumelela!
13. Zama ukuthenga imifino nezithelo kuphela kubantu abahlanganyela ekutshaleni izitshalo ngokwabo.
Zikhuthaze ukuya emakethe ukuthenga imikhiqizo yemvelo kubalimi ngokuqondile. Khetha kuphela lezo zitshalo nezithelo ezikhulile engadini ngaphandle kokusebenzisa amakhemikhali awonayo.
14. Esikhundleni sokuphuza i-carbonated, phuza amanzi ajwayelekile.
Wonke umuntu uyazi ukuthi i-soda ayiyona isiphuzo esiwusizo kakhulu futhi kungcono ukuyiyeka kanye nhlobo, ukuyibeka ngamanzi ajwayelekile. Kodwa abantu abaningi bathanda i-soda ngenxa yezimfanelo zokunambitheka, ezivinjelwe amanzi ajwayelekile. Kukhona isisombululo esihle kakhulu kule nkinga: ngaphambi kokuphuza amanzi, engeza ilamula, isinhlamvu, imifino noma izithako ukuze unikeze ukunambitheka okumnandi kanye nephunga elimnandi.
15. Ukuze uthole ukudla kwasekuseni, sidle imifino kanye nokudla okucebile amaprotheni.
Yeka ukusetshenziswa komnandi ekuseni, ukuze phakathi nosuku ungafisi isifiso sokudla ngokushesha ushokoledi, okuvelele ngenxa yokwehla okubukhali egazini legazi. Emhlabeni wonke, abantu abaningi baye bayeka isikhathi eside bese beqhamuka ekuseni ngokudla okunempilo nokunomsoco.
Sebenzisa amapulethi amancane.
Ososayensi baye bafakazela ukuthi uma ubona ipuleti enkulu nokudla okuncane kuso, ubuchopho buthumela izimpawu zokunganeliseki ngokudla nokudla okufisayo. Yenza iphutha lakho bese ushintsha izitsha ezinkulu zamadayimane ezincane. Ngakho ungadla ukudla okuncane.
17. Ezitsheni zamaqanda, engeza amaprotheni amaningi kunezikhupha.
Kuyaziwa ukuthi i-isikhukhu isiphuzo esimnandi, kodwa esiyingozi kumaprotheni. Ngakho-ke, ukuze ulondoloze ukudla okufanele, kuzodingeka unciphise ukusetshenziswa kwezikhupha. Kungakhathaliseki ukuthi uhlela ukudla kuphi, sebenzisa njalo ama-2: 1 i-yolk amaprotheni.
18. Yidla izithelo nemifino eminingi enemibala eminingi ngangokunokwenzeka usuku lonke.
Ngokuvamile, umbala ogqamile wemifino noma izithelo ubonisa ukutholakala kwezakhi ezinomsoco (amavithamini, amaminerali, ama-antioxidants) kuwo. Ngakho-ke, lapho udla imifino nezithelo zembala ehlukene, izakhi eziningi ozithola.
19. Faka esikhundleni imikhiqizo eyingozi.
Njengoba sekushiwo ngenhla, umkhiqizo ngamunye unomsizi wawo owusizo. Futhi lokhu kufana kungasetshenziselwa ukulungiselela izitsha eziyinkimbinkimbi kuphela. Ukudla okujwayelekile "okulula" kungaba nomsoco, uma ubeka izithako eziyingozi kuzo. Isibonelo, i-avocado inendima enkulu yemayonnaise lapho ulungiselela isangweji. Izinsuku zingashintsha ushukela ebusweni. Ngama-pancake, kunokuba isiraphu nebhotela, inyama kusuka ezitshalweni ze-compote ifanelekile. I-zucchini ethosiwe izothatha isikhundla samafrimu aseFrance, amagilebhisi ashisayo - ama-candies, i-yogurt yamaGrisi - ukhilimu omuncu noma imayonnaise, amazambane (amakashews) - ukhilimu wezambatho ezisikiwe, njll.
20. Faka imbewu ewusizo ezitsheni.
Zama ukuzijwayeza ukwengeza imbewu ewusizo kuzo zonke izitsha. Isibonelo, imbewu ye-chia icebile emafayeleni amancane. Imbewu yamapumpu ithuthukisa ukubaluleka kwe-muesli kanye nama-dessert. Imbewu ye-Flax inkulu kakhulu okusanhlamvu kanye nama-sprinkle ezindizeni ezihlukahlukene. Noma iyiphi imbewu inomthelela omuhle emzimbeni futhi isheshe isetshenziswe umzimba.
21. Esikhundleni seglasi lejusi le-orange ukuze uthole ukudla kwasekuseni, udle isithelo.
Ingxenye ewusizo kakhulu yezithelo ze-citrus yizimvu ezimhlophe, ezinamavithamini amaningi nezakhi. Ngakho-ke, esikhundleni seklasi yejusi le-orange, udle lonke ucezu lwe-citrus ejwayelekile.
22. Zama ukudla izitsha eziqukethe imifino eminingi.
Ngesikhathi sokudla, qiniseka ukuthi isidlo sakho sinezingxenye ezingaphezu kwesigamu semifino. Lokhu kuzosiza ukulinganisela ukudla nokufundisa umzimba ukuba udle ukudla okunempilo.
Yidla ngakwesokudla futhi uhlale uphilile!