Indlela Okufanele Ngempela Ucabange Ngayo 'Ukukopela Izinsuku'

-Delile

• 1. Yeka ukucabanga ngakho ngokuthi "ukukopela."
• 2. Ungadangali.
• 3. Beka amakhalori kokuqukethwe.
• 4. Zelaphe.
• 5. Gwema ukuphonsa ithawula losuku.
• 6. Namathela ezitsheni ezifanayo.
• 7. Hlela kabusha ukuthi kungani kufanele udle ngendlela enempilo.
• 8. Landela ama-splurges ngokudla okunempilo.
• 9. Shaya ejimini.
• 10. Shintshanisa isikali.
• Buyekeza kwe-

Akukho ukwaneliseka njengokulunywa okumbalwa kwe-pizza enamafutha uma ubulokhu unamathela ekudleni kwakho okunempilo enyangeni edlule - kuze kube yilapho lokho kulunywa okumbalwa kuholela ezingcezu ezimbalwa futhi lokho kudla "okubi" kuholela osukwini lonke "lokubi" ukudla (noma, njengoba abaningi beze bekubiza ngokuthi, usuku lokukhohlisa). Ngokungazelelwe, ube nempelasonto yonke yokukhohlisa ukudla ... futhi mhlawumbe ukuqunjelwa okuthile ukukukhombisa. Hheyi, kuyenzeka. Kodwa ukuzinika izinsuku zokukopela ezintathu nje ngesonto kwanele ukuba nomthelela omubi empilweni yakho yamathumbu njengokudla okungaguquki kokudla okungenamsoco, ngokusho kocwaningo ephephabhukwini. Ukudla okunomsoco nokucwaninga ngokudla. Khonamanjalo, esinye isifundo esivela eNyuvesi yaseGeorgia sathola ukuthi amaphesenti angama-61 abantu athola isisindo ngenkathi beseholidini - noma yikuphi kusuka kumakhilogremu ayi-1 kuye kwayi-7.

Manje, ake siqonde okuthile: Ukwengeza ngama-lbs ambalwa akuyona into enkulu kangako. Kodwa ukubona inombolo esikalini imaka phezulu futhi ungazizwa ungcono kakhulu (sola lawo mathosiwe anamafutha asogwini kuyilapho i-OOO) kungakuphazamisa nakakhulu, okungase kubeke ugqozi lwakho kanye nempilo yakho yonke engcupheni. "Kulula ukukhuluphala kunokwehla - futhi impela kuningi kumnandi ukuzuza kunokuba ulahlekelwe yikho," kusho u-Alexandra Caspero, R.D., umnikazi wesevisi yokulawula isisindo kanye nezemidlalo yokondleka kwezemidlalo i-DelishKnowledge.com.

Ngisho namandla ensimbi, wonke umuntu uzochitha into ethile ngokushesha noma kamuva. Ngakho zingaki izidlo zokukopela ngeviki ezilungile? Futhi ugcina kanjani ukuthi ukudla okukopelayo kungaphenduki kube yizinsuku zokukopela zenani leviki bese kuba yinyanga? Ungakwenza lokho ngokunciphisa ijubane bese ulandela lezi zeluleko eziyi-10.

1. Yeka ukucabanga ngakho ngokuthi "ukukopela."

Okokuqala, ungahle uthande ukucabanga kabusha ngokukubiza ngokuthi usuku lokukhohlisa noma ukukopela ukudla. "Umqondo 'wosuku lokukopela' empeleni wenza umonakalo omkhulu kunokuhle. Uma unikezela uhlaka lwesikhathi (usuku, isonto) njengesikhathi 'sokukopela,' kusho ukuthi maningi amathuba okuthi udle ukuze udle ngoba uzizwa sengathi lesi yisikhathi sakho esisodwa sokwenza kanjalo,” kusho uCaspero. (Vele uyithathe ku-Zoe Saldana, ongakholelwa 'ezinsukwini zokukhohlisa' noma izidlo, ngaleyo ndaba.)

Kunalokho, cabanga ngakho njengokuzitika ngokuqaphela, unikeza uTori Holthaus, R.D.N., umsunguli we-Yebo! Ukudla okunomsoco e-Ohio. Thola okubalulekile kuwe - uma i-brunch kungukudla kwakho, ukujabulele lokho. Uma uthanda i-pizza, yiba nocezu futhi ulujabulele ngempela. "Kunamandla amaningi ekujabuleleni isidlo sakho ngaphandle kwecala. Okuxakayo ukuthi lapho sizizwa sinecala kakhulu ngokudla ukudla okonakele, maningi amathuba okuthi sidle ngokweqile," kunezela uCaspero. (Ingxenye enkulu yalokhu ukususa amalebula "okuhle" kanye "nokubi" ekudleni.)

2. Ungadangali.

Lokho kubeka i-pizza entsha phezulu kwebhlokhi kungase kubonakale kuyinkinga, kodwa ukuyishaya izikhathi ezimbalwa empeleni akuyona imbangela ye-alamu. Futhi nakuba, yebo, inani lamakholori (kanye nenani likasawoti namafutha) elidliwe ngesikhathi sokudla okujwayelekile kwendawo yokudlela lingase libe ngaphezu kwalokho elivela esidlweni sakusihlwa se-DIY, akukabi izinkulungwane nezinkulungwane, kusho uCaspero. "Ukungaguquguquki kuyabalulekile - uma udla kakhulu kunakuqala, cishe uzobona ukuzuza kwesisindo. Kodwa ngeke kube ngemva kobusuku obubodwa noma obubili ngaphandle." Futhi masibe sobala: Uma ugcina indlela yokuphila enempilo - uhlala usebenza, ulandela ukudla okunomsoco, ukulala ngokwanele, uhlu luyaqhubeka - bese uthatha ucezu noma kabili kanye noma kabili ngesonto kufanele kube yi-NBD.

Hlela ukunamathela ekudleni kwakho okunempilo amaphesenti angama-90 wesikhathi. Uma udla kathathu nokudla okulula nsuku zonke (kanye nokuvivinya umzimba izinsuku ezine ngesonto lapho uzivocavoca umzimba, okungenzeka kungabi yiqiniso kuwo wonke umuntu), lokho kusho ukuthi udla izikhathi ezingama-32 ngesonto. Amashumi amabili nesishiyagalolunye kulokho kudla kanye nokudla okulula okungama-32 kufanele kunamathele ohlelweni lwakho lokudla okunempilo, kusale okuthathu ukwenza noma yini oyifunayo. Kuzwakala kulula, kodwa uma usuqale ukulandelela ukubambelela kwakho ohlelweni lwakho lokudla, uzomangala ukuthi kulula kangakanani ukweqa ukudla noma ukudla okulula, okucolisisiwe okunoshukela omningi uma unesikhathi esifushane futhi, okulandelayo. uyazi, ulubiza ngokuthi usuku lokukhohlisa. (Futhi cabanga ngomthetho we-80/20 webhalansi yokudla.)

3. Beka amakhalori kokuqukethwe.

"Kimi, ukuthola iphawundi eholidini kuwufanele umnandi nesipiliyoni, noma ngabe lokho kusho ukuthi ngidinga ukufaka okunye ukuzilolonga lapho ngibuya," kusho uCaspero. Ukudla okunzima kakhulu futhi uzolahlekelwa ukunambitheka kwasendaweni - kungaba sedolobheni elisha noma lelo ohlala kulo - ngakho-ke ungazishayi indiva ngakho.

4. Zelaphe.

Noma, ngamagama ahlakaniphileyo kaDonna noTom kusuka Amapaki kanye ne-Rec, "ziphathe ngokwakho!" Ukudla ukudla okwenza uzizwe ungcono kakhulu ekudleni kwakho okuningi bese udla ukudla okukodwa kuyindlela enhle yokulawula izifiso zakho ngaphandle kokuzizwa sengathi uphuthelwe. "Isidlo sasekuseni esilinganiselwe nesasemini esilandelwa isidlo sakusihlwa neziphuzo ngeke kube yingozi njengesidlo sasekuseni esinenhliziyo esiphundu, isidlo sasemini, isidlo sakusihlwa neziphuzo," kuchaza uCaspero.

Iningi labantu alizizwa kamnandi ngemuva kokucindezelwa ukudla isipuni phezu kwezipuni zikaBen & Jerry's ngoLwesihlanu ebusuku. Kepha uma uhlela kusengaphambili futhi uziklomelise isonto lokunamathela ekudleni kwakho nohlelo lokuzivocavoca ngesitsha (hhayi ipenti) lika-ayisikhilimu ogcwele ukhilimu, okhukhi, ozizwa wehlukile. Hlela izibiliboco zakho ukuze uzijabulele ngokweqiniso futhi ungadli ngokulandelana ngosuku olubizwa ngokuthi usuku lokukopela. (BTW, ungase futhi ufune ukuzama ezinye zemikhiqizo ka-ayisikhilimu enempilo engcono kakhulu ngokuzayo lapho ujabulela iviki lokulunywa okulinganiselwe.)

5. Gwema ukuphonsa ithawula losuku.

"Uma uzibekela usuku lwendabuko lokukopela, kuba nomqondo wokuthi konke akusekho," kusho uCaspero. ("Uma sengivele ngayi-oda ama-nachos, umehluko muni ozokwenziwa yi-hot fudge sundae ?!") Ngokusobala, ukubiza usuku lonke ukugeza kuzokwenza umonakalo omkhulu kakhulu kunalokho okungalethwa umuntu ongekho -ukudla okunempilo. "Vumela ukuthi udle lokho okufuna ngempela kulowo mzuzu bese uqhubeka nendlela yakho ejwayelekile, nenempilo yokudla," esho.

Kuyamangaza ukuthi ukwazi ukuthi “ungakopela” noma nini ngokuvamile kunciphisa noma isiphi isifiso sokudla onakho phezu kwakho, ngakho-ke ukuphonsa lezo zingqinamba empeleni kuzokusiza ukuthi udinge imingcele kancane. Futhi khumbula ukuthi izifiso zingahamba nganoma iyiphi indlela: "Ngivame ukuthola ukuthi ukukhetha ukudla okunempilo kanye kwenza kube lula ukukhetha ukudla okunempilo futhi, njengokuzitika," kunezela u-Holthaus. (Okuhlobene: Kungani Kufanele Uyeke Ukudla Okuvimbela Unomphela)

6. Namathela ezitsheni ezifanayo.

Akukhona nje mayelana nokuzuza isisindo noma ukuvunguza kwengqondo kokuzitika ngezindleko ezingenampilo. Ukudla okungenamsoco kungaphazamisa impilo yakho yamathumbu, okungathinta ukuthi ukucubungula kahle kanjani ukudla nokuthi umzimba wakho uzuza kanjani isisindo (ingasaphathwa, ukuthi ikwazi kanjani ukumunca izakhamzimba). Ucwaningo lukhombisa ukungaguquguquki ekudleni kwakho kusiza ukusekela i-gut microbiome enempilo, ngakho ukudla okuphefumulelwe kosuku lokuyokopela kungasiza ekudambiseni isiphithiphithi esibangela ipheshana lakho le-GI, kusho u-Holthaus.

Futhi esikhundleni sokukhawulela ngamabomu bese udla okuthile okungenampilo okuqondile kanye noma kabili ngesonto, empeleni ungcono kakhulu ukufaka ukudla okunempilo okujwayelekile, ukuze ungazizwa ulangazelele ukunambitheka okufisayo. Isibonelo, "kunokuba uzitike nge-brownie enkulu njengesidlo sokukhohlisa, ungcono ukufaka isipuni sikashokholethi omnyama noma ama-cocoa nibs njengengxenye yokudla kwakho okuvamile ukuze uthuthukise impilo yamathumbu kanye nokusiza ukunciphisa izifiso," uyanezela. . (Linda, esikhundleni sokudla kosuku lokukopela kufanele ngabe ulandela ukudla okunempilo esiswini?)

7. Hlela kabusha ukuthi kungani kufanele udle ngendlela enempilo.

"Esikhundleni sokuzizwa sengathi udinga ukujezisa ngokudla okunempilo ngemuva kokudla ukukopela, ngithanda ukukubuyisela kokungenza ngibe mnandi," kusho uCaspero. "Anginawo amandla afanayo ngemuva kokudla inqwaba yama-pancake njengoba ngenza ngemuva kwe-smoothie eluhlaza noma i-yogurt kanye nesitsha sezithelo-ngakho-ke ukuzizwa ngingedwa kuyangikhuthaza." Ngemuva kokujabulela isitsha sokukhohlisa sosuku, cabanga emuva ukuthi yikuphi ukudla okukwenza uzizwe ungcono kakhulu futhi ube nakho okulandelayo. "Ukubuyela ekudleni okukwenza uzizwe ukahle kuzosiza ekunciphiseni noma yikuphi ukuzitika noma umphumela osele wokukopela wosuku," uyanezela. (Bheka: Kubi Kangakanani Ukudla Ngotshwala Ngempela?)

8. Landela ama-splurges ngokudla okunempilo.

"Ngeshwa, ngemuva kokudla okukhohlisayo akukho ongakwenza ukukuhlehlisa. Kodwa ungenza igxathu elihle, elinempilo nekusasa ngokugxila ekudleni owaziyo ukuthi kunempilo," kusho uHolthaus. Khetha ukudla okungasiza umzimba wakho ukusetha kabusha. I-Broccoli, ngokwesibonelo, icebile nge-glucoraphanin esiza ukunika amandla izindlela zomzimba wakho zokukhishwa komzimba kuze kube ngamahora angama-72, uyachaza. Ukudla okunothe ngamanzi ne-potassium (isb. imifino enamaqabunga amnyama, ukwatapheya, nobhanana) kungasiza ukulinganisa amazinga e-sodium emzimbeni futhi kunciphise ukuqunjelwa, kuyilapho ukudla okunothe ngama-probiotic (isb.iyogathi, i-kefir, ne-kimchi) kungasiza ekuqedeni noma yimuphi umonakalo ongaba khona ohlelweni lwakho lokugaya ukudla. "Umugqa ongezansi: Ungacindezeli bese ubuyela endleleni," usho kanje. (Zama lokhu: Okufanele Ukudle Ngosuku Ngemva Kokuzithokozisa)

9. Shaya ejimini.

Lowo mjikelezo wezifiso ezimbi kunzima ukuwuqeda. Ukubuyela ekudleni okunempilo kungasiza, kodwa kanjalo nokwenyusa izinga lokushaya kwenhliziyo yakho. "Ukuzivocavoca umzimba kuyithuluzi elinamandla lokungaphezu nje kokusha kwekhalori. Ngokwengqondo, awuzizwa ungcono kuphela, kodwa empeleni uqala ukulangazelela ukudla okunempilo uma usebenza," kusho uCaspero - futhi kunjalo nangesikhathi sakho ' re kude. Isifundo esishiwo ngenhla se-University of Georgia sathola nokuthi esinye sezizathu esenza ukuthi amakhilogremu abambeke ngemuva kokuthi abantu beye eholidini ukuthi abantu abaningi basebenze kancane lapho sebebuyele emakhaya. Londoloza isimiso sakho sokujima ngenkathi u-OOO ukuze ungawi ekugqugquzeleni uma usubuyele empilweni yangempela. "Noma yini ebalulekile uma kuziwa ekuqhubekeni nephethini yokuzivocavoca eholidini - ukuqwala izintaba, i-snorkeling, i-paddleboarding, ukuhambahamba nje - kwenza kube mnandi," uyanezela. (Futhi nakuba ungafanele ukhathazeke kakhulu ngalokho okubizwa ngokuthi yizinsuku zokukopela ngesikhathi sekhefu, lokhu kuqeqeshwa kobuciko bolwandle kungakusiza uzizwe ungcono ngakho konke lokho kudla nokuphuzwayo kokuzitika.) Ukukhetha imisebenzi engokomzimba nokujima okujabulelayo futhi okubheke ngabomvu — ngokumelene nokubona njengesijeziso - kuzokwenza kube lula ukuhlala uhamba uma usubuyela ekhaya.

10. Shintshanisa isikali.

Isikhathi esisodwa sabantu abangemuva: Musa (!!) ukuzishaya ngokudla "kabi" isonto noma ukuthola amakhilogremu ambalwa ngemuva kweholide elifushane. Impela, cishe awufuni ukudla ukudla kosuku lokukhohlisa okwenziwa kuphela amagreasy grub, ushukela, nokunye okudliwayo okungenampilo okungashiya umzimba wakho usebunzimeni. Kodwa impilo iyenzeka (futhi, masikhulume iqiniso, ukuphumula eholidini ngokuvamile kusho ukuba ne-margarita eyengeziwe noma ezintathu) futhi awudingi ngempela isikali ukuze sikukhumbuze ngokuzixolela kwakho kwakamuva. Esikhundleni salokho, cabanga ukunaka ezinye izimpawu zendlela osebenza ngayo, njengokuthi i-jean yakho ilingana kanjani noma ukuthi ukujima kwakho kuzwakala kanjani. (Isibonelo, lokhu kunqoba kwabesifazane okungekho esikalini kuzokwenza ucabange kabusha inqubekela phambili yokwehlisa isisindo.)

Buyekeza kwe-