Ukudla okungu-5 okungafanele neze ukudle

-Delile

• 1. Ukudla okuthosiwe kumafutha emifino
• Enye indlela enempilo
• 2. Inyama ecutshungulwayo nengacutshungulwa
• Enye indlela enempilo
• 3. Ukudla okubandayo okubandayo
• Enye indlela enempilo
• 4. Izinongo zokuthosa nososo
• Enye indlela enempilo
• 5. Iziphuzo ezibandayo
• Enye indlela enempilo

Izinhlobo zokudla ezi-5 okungafanele neze uzidle yilezo ezicebile kumafutha asetshenzisiwe, ushukela, usawoti, izithasiselo ezinjengamadayi, izivimbelakuvunda nezithambisi zokunambitha, ngoba ziyingozi emzimbeni futhi zihambisana nokubukeka kwezifo ezinjengesifo sikashukela, ukukhuluphala ngokweqile, umfutho wegazi ophakeme nomdlavuza.

Lokhu kudla kungathathelwa indawo yizinhlobo ezinempilo, ngamalungiselelo athosiwe noma agosiwe aqukethe amafutha amahle ngamafutha omnqumo namafutha kakhukhunathi, ufulawa ophelele namaswidi wemvelo, njenge-stevia ne-xylitol.

Nakhu ukudla okungu-5 okufanele ukugweme nokuthi ungakushintsha kanjani ekudleni kwakho:

1. Ukudla okuthosiwe kumafutha emifino

Ukudla okulungiswa ngendlela yokuthosa kugcina ngokunotha kakhulu kumakhalori athe xaxa emafutheni, kungadingeki ikakhulukazi kulabo abafuna ukwehlisa isisindo. Ngaphezu kwalokho, ukusetshenziswa ngokweqile kwamafutha emifino acwengekile kungalimaza impilo, njenge-soya, i-canola kanye namafutha ommbila, ngokwesibonelo. Yazi ubungozi bamafutha othosa.

Enye indlela enempilo

Ukufaka okunye esikhundleni sakho, ungasebenzisa amalungiselelo agosiwe noma owosiwe kuhhavini noma kuma-fryer kagesi angadingi uwoyela ukulungisa ukudla. Ngakho-ke, ama-calories asetshenzisiwe kanye nokusetshenziswa kukawoyela kuncishiswa kakhulu.

2. Inyama ecutshungulwayo nengacutshungulwa

Izinyama ezicutshunguliwe noma ezicutshunguliwe ezifana nesoseji, isoseji, i-ham, isifuba se-turkey ne-bologna zicebile emafutheni amabi, usawoti, izivimbelakuvunda kanye ne-flavour enhancers, okukhonjiswe ukuthi kwandisa ubungozi bezinkinga ezifana nomfutho wegazi ophakeme nomdlavuza wamathumbu, isibonelo .

Enye indlela enempilo

Ngenye indlela, kufanele ushintshe amasoseji wenyama entsha noma efriziwe yazo zonke izinhlobo, njengenkomo, inyama yengulube, inkukhu, iwundlu nenhlanzi. Ngaphezu kwalokho, ungasebenzisa futhi amaqanda noshizi ukukhulisa ukudla okulula nokulungiselela amaprotheni.

3. Ukudla okubandayo okubandayo

Ukudla okwenziwe ngomumo okufriziwe, njenge-lasagna, i-pizza ne-yakissoba, kujwayele ukunotha kasawoti namafutha amabi, izinto ezisiza ukonga ukudla futhi zikunikeze ukunambitheka okungaphezulu, kepha lokho kugcina kudala izinkinga ezifana nokugcina uketshezi nokwenyusa umfutho wegazi .

Enye indlela enempilo

Okunye okungcono kakhulu ukuziphekela ukudla kwakho ekhaya bese uzifrize ukuze kusetshenziswe phakathi nesonto. Kulula ukuba nenkukhu noma inyama yenkomo efriziwe efriziwe ezingxenyeni ezincane, ngokwesibonelo, futhi kungenzeka futhi ukubamba ukudla okufana nezinkwa, izithelo nemifino.

4. Izinongo zokuthosa nososo

Izipayisi zenyama, inkukhu noma imifino esikiwe nososo njengosoyi nesiNgisi, kunothe kakhulu nge-sodium, okuyinhlanganisela kasawoti edala umfutho wegazi ophezulu. Ngaphezu kwalokho, eziningi zinezithako zokunambitheka nezithako ezigcina izicubu ezicasula amathumbu futhi zibangele ukulutha kokunambitha.

Enye indlela enempilo

Ukudla kwesinongo ngamakhambi emvelo nosawoti kuyindlela engcono kakhulu, futhi kulula ukuyisebenzisa la makhambi ku-natura nasesimweni esomile. Kungenzeka futhi ukujabulela umhluzi opheka inkukhu noma inyama ephekwe ngamakhambi emvelo, futhi umise umhluzi kuma-ice cubes. Funda ukuthi ungawasebenzisa kanjani amakhambi anamakha.

5. Iziphuzo ezibandayo

Iziphuzo ezibandayo yiziphuzo ezicebile ngoshukela, izithasiselo, izivimbelakuvunda nezithambisi zokunambitha ezandisa ubungozi bezinkinga zamathumbu, ukuvuvukala, ushukela osegazini, ukukhuluphala ngokweqile nesifo sikashukela. Qonda ukuthi kungani iziphuzo ezibandayo zingalungile.

Enye indlela enempilo

Ngenye indlela, ungasebenzisa amanzi akhanyayo, iqhwa nelamula, noma uhlanganise amanzi akhanyayo namanzi ayo agxilwe njengejusi lamagilebhisi lonke. Amajusi emvelo angenawo ushukela nawo ayizindlela ezinhle, kepha izithelo ezintsha zihlala ziyizindlela ezingcono kakhulu.

Buka le vidiyo elandelayo bese ubona izinketho zokudla okunempilo nezinzuzo zazo zezempilo: