Ungalwenza Kanjani Uhlu Lokuthenga Lokudla Okunempilo

-Delile

• Hlela Kusengaphambili
• Gcina Uhlu Lokudla Lokuqalisa
• Yiba Namaqiniso
• Hlela Uhlu Lakho
• Gxila ezintweni ezinempilo
• Zama i-Perimeter Shopping
• Namathela Kuhlelo
• Izibonelo Ezinempilo Zokuqala
• Okusemqoka
• Ukulungiselela Ukudla: Inhlanganisela Yenkukhu Neveggie Nokufanisa

Ukuthenga ukudla kungaba ngumsebenzi onzima, ngisho nakumuntu ohleliwe kakhulu.

Ukuzama, ukudla okungenampilo kubonakala kucasha kuzo zonke izindlela, kusongela ukuqeda izinhloso zakho zezempilo.

Uhlu lokudla luyithuluzi elisebenzisekayo elingakusiza ukuzulazula esitolo kalula futhi likusize unamathele ohlelweni lwakho lokudla okunempilo.

Uhlu lokudla olucatshangelwe kahle alugcini nje ngokusiza inkumbulo, futhi lungakugcina usesimweni esihle, linciphise ukuthenga okugqugquzela ngenkathi kulondolozwa imali. Futhi kuzokubeka empumelelweni noma ngabe unenkinga ngesikhathi, kukusize ugcine ukudla okunomsoco esandleni ukuze ukudle isonto lonke.

Ngaphezu kwalokho, ucwaningo lukhombisile ukuthi ukusebenzisa uhlu ngenkathi uthenga ezitolo kungaholela ekukhetheni ukudla okunempilo ngisho nasekunciphiseni isisindo (,).

Amathiphu alandelayo azokusiza ukuthi ulungiselele uhlu lokuthenga lokudla okunempilo ukuze ukwazi ukugcwalisa inqola yakho ngokukhetha okuhle.

Hlela Kusengaphambili

Ukuba nezithako ezidingekayo ukulungisa ukudla okumnandi isonto lonke kuyindlela enhle yokugcina ukudla okunempilo.

Ukuba nefriji elingenalutho, ifriji noma ipishi kungakuholela ekutheni uthembele ekudleni okusheshayo noma ekuthatheni ukudla, ikakhulukazi uma unesimiso esigcwele phama. Yingakho kubaluleke kakhulu ukubeka amashelufu akho ngezinketho ezinomsoco.

Ucwaningo luye lwabonisa ukuthi abantu abahlela ukudla kwabo kusengaphambili banokudla okunempilo okuphelele kanye nesisindo somzimba esiphansi kunalabo abanga ().

Futhi, labo abahlela ukudla kwabo ngaphambi kwesikhathi bavame ukupheka ukudla okuningi ekhaya, umkhuba oxhunyaniswe nekhwalithi yokudla engcono namazinga aphansi amafutha omzimba ().

Ukwenza iphuzu lokuhlela ukudla kwakho kwesonto kungakusiza ukuthi ugweme ukwenza izinqumo ezingezinhle futhi kukusize udale uhlu lokuthenga ngokuthenga kahle.

Indlela enhle yokuqala ukuhlela ukuhlela ukudla kwakho ukudala ibhodi leresiphi elinemininingwane yokudla ongathanda ukukudla isonto lonke, kufaka phakathi ukudla kwasekuseni, ukudla kwasemini, amadina nokudla okulula.

Ngemuva kokuthola ukuthi iziphi izithako ozodinga ukudala ukudla kwakho, engeza lokhu ohlwini lwakho lokudla, uqiniseke ukuthi ufaka inani lokudla ngakunye ozokudinga.

Gcina Uhlu Lokudla Lokuqalisa

Esikhundleni sokukhathazeka ukukhumbula ukuthi yikuphi ukudla okuyintandokazi oyithandayo osanda kuphelelwa yikho, gcina uhlu lwezinto odinga ukuzithenga phakathi nohambo lwakho olulandelayo esitolo.

Amabhodi okusula owomile noma izinhla zamagnetic zokwenziwa ezilenga efrijini lakho izindlela ezinhle kakhulu zokugcina amathebhu kuhlu lwakho lwekhishi.

Kukhona nezinhlelo zokusebenza eziningi ezenzelwe ukukusiza ukuthi uhlale phezu kwezitolo zokuthenga nokuhlelela ukudla.

Ukugcina ithrekhi yokudla okusebenzisayo, kanye nokudla okusha nokunempilo ofuna ukukuzama, kuzokwenza ukuhlanganisa uhlu lwakho lokuthenga masonto onke kube lula kakhulu.

Isifinyezo Ukuhlelwa kwesidlo yiyona
Isinyathelo sokuqala sokwakha uhlu lwezitolo zokudla okunempilo. Ukwakha uhlu lokudla
ngokuya ngokudla okuhleliwe kuzokusiza wenze izitsha ezinomsoco ezilingana nezakho
uhlelo lokudla.

Yiba Namaqiniso

Uma udala uhlu lokudla okunempilo, kubalulekile ukuthi ubhekane namaqiniso ngokudla ozokudla empeleni.

Yize ungahle uthande ukuzama ukudla okuningi okusha nokuhlukile lapho uqala indlela enempilo yokudla, zama ukukhetha ukudla okumbalwa nje okusha okunempilo isonto ngalinye.

Uma uthenga ezitolo ngaphandle kohlu, kulula ukuphazanyiswa izinto ezikuthandayo.

Lokhu kungadala ukuthi uthenge ukudla okuningi kunalokho ongakudla ngeviki, noma kukuholele ekukhetheni izinto okufanele ngabe uzidla kodwa ungazithandi ngempela.

Lokhu kungaholela ekudleni okusaphazwa nemali encane esikhwameni sakho semali.

Ukukhetha ukudla okusha okumbalwa kuphela isonto ngalinye ukukufaka ekudleni kwakho kuyindlela enhle yokwandisa ulwanga lwakho, engeza izakhamzimba futhi uthole ukuthi yikuphi ukudla okunempilo okujabulela kakhulu.

Isibonelo, uma uzama ukufaka imifino eningi eluhlaza, enamaqabunga efana ne-kale, i-arugula nesipinashi ekudleni kwakho kepha ungazi ukuthi iyiphi ongathanda ukuyizama, zama uhlaza olusha olulodwa olunamaqabunga isonto ngalinye uze unciphise izintandokazi ezimbalwa.

Lokhu kuzokuvumela ukuthi usampule ukudla okusha ngaphandle kwengozi yokumosha ukudla nemali.

Ngaphambi kokuthi wazi, uzokwazi ukudala uhlu olusha lokudla njalo ngesonto, eligcwele ukudla okunomsoco okuthandayo ukukudla.

Isifinyezo Lapho uzama
ukudla okusha, zama ukufaka isithako esisodwa noma ezimbili isonto ngalinye ukukusiza
khomba izinto othanda ukuzidla ngokweqiniso. Ukwethula ukudla okusha kancane kuzoba
futhi kukusindise ekumosheni ukudla nemali.

Hlela Uhlu Lakho

Ukwehlukanisa uhlu lwakho lokuthenga ngezigaba kuyindlela enhle yokonga isikhathi kanye nokugcina uhambo lwakho lokuyothenga lungenaxhala.

Ungahlela uhlu lwakho ngesigaba sokudla noma ukuthi isitolo sakho sokudla osithandayo sibekiwe kanjani.

Ukuhlela uhlu lwakho lube yizigaba kukusiza ukuthi uthenge ngendlela esebenza kahle futhi kunciphise namathuba okuthenga okugqugquzela.

Lolu hlobo lohlu lukugcina usebenza futhi ugxile ezintweni ozihlelile, kunokuphazanyiswa ukudla okungenampilo okungapheli emashalofini egrosa.

Ukuqala, hlukanisa uhlu lwakho ngezigaba ngokuya ngezinhlobo zokudla. Izigaba zifaka:

• Imifino
• Izithelo
• Amaprotheni
• Ama-carbohydrate
• Unempilo
  amafutha
• Ubisi noma
  imikhiqizo engeyona yobisi
• Ama-Condiment
• Iziphuzo

Uma uzama ukunciphisa ukudla okulula noma ungafuni ukugcina amaswidi endlini, gwema ukudala isikhala ohlwini lwakho lokudla okulula noma uphudingi.

Zama ukufaka imikhakha enempilo kuphela kuhlu lwakho ukuze ukugxila kwakho kugxile kuphela ekudleni okunempilo, okunomsoco.

Uma ujwayele ukwakheka kwesitolo sakho sokudla, zama ukuhlukanisa uhlu lwakho ngokususelwa ezigabeni lapho kutholakala khona ukudla kwakho. Isibonelo, uma uvame ukuqala uhambo lwakho lokuyothenga endaweni yezinto ezikhiqizwayo, bhala izithelo nemifino yakho kuqala.

Ngale ndlela, ungahambisa uhambo lwakho lokuyothenga futhi ugweme ukubiyela emuva esigabeni esithile.

Lokhu kunciphisa amathuba okulingwa yizinto ezingenampilo ngenkathi uzulazula esitolo lapho ufuna ukudla ohlwini lwakho.

Isifinyezo Ukuhlela i-
Uhlu lokuthenga ngezigaba ngezigaba kungakusiza uhlale emsebenzini, ukukusindisa
isikhathi nokukugcina ekuthatheni izinqumo ezingenampilo.

Gxila ezintweni ezinempilo

Lapho ulungiselela uhlu lwakho lokudla, zama ukugxila kokudla okunempilo futhi okunomsoco.

Lokhu kungaba yinselele, ikakhulukazi kulabo abasanda kuqala uhlelo lokudla okunempilo.

Uhlu lokuthenga ezitolo luyindlela ewusizo yokunciphisa amathuba akho okuthenga ukudla okungenampilo okungadala ukuthi ukhuluphale futhi uchithe imigomo yakho.

Ngaphambi kohambo lwakho lokuyothenga, qiniseka ukuthi uhlu lwakho luhlelwe ngezigaba futhi lubandakanya zonke izinto ozodinga ukudala ukudla okunempilo ezinsukwini ezizayo.

Uma wazi ukuthi izingxenye ezithile zesitolo ziyalingana, njengebhikawozi noma indawo yamaswidi, kungaba umqondo omuhle ukuziqhelelanisa nalezo zindawo ngokuphelele.

Zama i-Perimeter Shopping

Ukuthengwa kwepherimitha kuyindlela enhle yokugcizelela ukudla okusha ngenkathi unciphisa ukuvezwa kwakho ezintweni ezihlanganisiwe nezicutshunguliwe.

Umjikelezo wezitolo eziningi zokudla uvame ukufaka izithelo, imifino, amaprotheni anempilo kanye nobisi.

Yize izindlela zokudla zangaphakathi zifaka izinketho eziningi ezinempilo, njengobhontshisi obusheniwe kanye nokomisiwe, okusanhlamvu, izinongo namafutha omnqumo, kulapho futhi lapho iningi lamaketanga okudla efaka khona ukudla okusetshenzwe kakhulu njengoswidi, isoda namachips.

Ukunciphisa isikhathi sakho ngaphakathi kwezitolo kunganciphisa ukuvezwa kwakho kulokhu kudla okungenampilo, kunciphise amathuba akho okulingwa ukukuthenga.

Ukudla kokudla okusetshenzwe kakhulu kuxhunyaniswe nokukhuluphala kanye nezifo ezingamahlalakhona njengesifo senhliziyo nesifo sikashukela, ngakho-ke ukunciphisa ukudla okudlayo kubalulekile ekugcineni impilo yakho nokugcina isisindo esiningi (,).

Ukwenza iphuzu lokugcwalisa uhlu lwakho ngokudla okuphelele, okungalungisiwe kusuka emaphethelweni wesitolo kungakusiza ukufaka ukudla okunempilo kakhulu ekudleni kwakho.

Isifinyezo
Ukugwema ukuthenga izinto ezingalungile
kwakho, namathela ekuthengeni kuphela izinto ezifakwe kuhlu lwakho lokuthenga futhi
gxila kokudla okutholakala emaphethelweni wesitolo.

Namathela Kuhlelo

Izitolo ezidayisa ukudla zenzelwe ukuthi abathengi basebenzise imali, noma ngabe kusekudla okunempilo noma okungenampilo. Ukugwema isilingo, ngena esitolo sokudla uhlome ngohlelo lokudla okunempilo futhi uthenge kuphela ukudla okusohlwini lwakho.

Izikhangiso ezisesitolo namaflaya masonto onke akhuthaza amakhuphoni nezinto ezinesaphulelo angaba nomthelela omkhulu ekudleni okhetha ukukuthenga.

Ngeshwa, ezinye izitolo zokudla zivame ukugcizelela ukudla okuhlanganisiwe kunokukhiqiza okusha kumaphromoshini abo ().

Yilesi sizathu esisodwa esenza ukuqala uhambo lwakho lokuyothenga ngohlu lokuthenga olucatshangelwe kahle kubalulekile. Ukunamathela kuhlu lwakho kunganciphisa amathuba akho okuthenga ngokungenampilo ukudla okungenampilo noma ukuthenga into ongeke uyisebenzise ngoba isendalini.

Kodwa-ke, kusalula kakhulu ukuphazanyiswa izibonisi ezibamba amehlo nezaphulelo ezijulile.

Uma ukhangwa yinto ethengiswayo noma isibonisi sokudla okumnandi, zinike isikhathi sokuzibuza ukuthi ngabe leyo nto iyangena yini ohlelweni lwakho lokudla bese uzikhumbuza ngohlu lwakho lokudla okunempilo.

Isifinyezo Ukwenza okunomsoco
nohlu lokudla okumnandi ngaphambi kohambo lwakho lokuyothenga nokuxazulula ukuthenga kuphela
ukudla okukulo kungakusiza unamathele ohlelweni lwakho lokudla okunempilo futhi ugweme
ukudonswa yizikhangiso nokuthengisa.

Izibonelo Ezinempilo Zokuqala

Uma ufaka izinto ohlwini lwakho lokudla, kungcono ukugcizelela ukudla okusha, okuphelele.

Yize ukwelashwa ngezikhathi ezithile kuyinto ejwayelekile futhi enempilo, gcina amaswidi nokudla okulula okuncane lapho udala uhlu lwakho lokuthenga.

Ukudla ukudla okucutshungulwe kakhulu njengamabele okushukela, uswidi, isoda, amachips nempahla ebhakwe kaningi kunganciphisa izinhloso zakho zokwehlisa isisindo futhi kukwenze uzuze amakhilogremu ().

Nazi izibonelo zokudla okunempilo, okunomsoco okufanele indawo enqoleni yakho.

• Imifino engekho isitashi: Broccoli, beet, ukholifulawa, isilimo esinengono emnandi edliwayo, u-anyanisi,
  izaqathe, upelepele wensimbi, isipinashi, i-kale, i-arugula, imifino exubile, ama-radishes,
  ubhontshisi oluhlaza, i-zucchini, utamatisi, amahlumela eBrussels, amakhowe.
• Izithelo: Amajikijolo, ubhanana, ama-apula, amagilebhisi, izithelo zomvini, amawolintshi, ulamula,
  ama-lime, amapheya, ama-cherry, uphayinaphu, ipomegranati, ama-kiwis, umango.
• Amaprotheni: Amaqanda, imfanzi, inhlanzi, inkukhu, isifuba esisha se-turkey, i-tofu, inyathi, inyama yenkomo.
• Amakhabhohayidrethi: Ubhatata, amazambane, i-oats, isikwashi se-butternut,
  i-quinoa, irayisi elinsundu, ubhontshisi, udali, imbewu ye-chia, i-buckwheat, ibhali, konke
  isinkwa samabele.
• Amafutha aphilile: Iminqumo, amafutha omnqumo, ukwatapheya, uwoyela we-avocado,
  kakhukhunathi, uwoyela kakhukhunathi, amantongomane, imbewu, ibhotela le-alimondi, ibhotela lamantongomane, i-cashew
  ibhotela, i-tahini, i-pesto, imbewu yefilakisi yomhlabathi.
• Imikhiqizo yobisi engeyona eyebisi: I-yogurt yamaGrikhi, ushizi, i-cottage
  ushizi, ubisi lwe-alimondi, ubisi lukakhukhunathi, ushizi wembuzi, i-kefir, ubisi olungenashukela.
• Ama-Condiment: I-Salsa, uviniga we-apula cider, uviniga webhalsamu,
  izinongo, amakhambi, isinaphi esenziwe ngamatshe, i-horseradish, imvubelo yokudla okunempilo,
  i-sauerkraut, i-sauce eshisayo, uju oluhlaza, i-stevia.
• Iziphuzo: I-seltzer engenashukela, amanzi akhanyayo, itiye eliluhlaza, ikhofi, ujinja
  itiye, itiye leqhwa elingenashukela.

Lezi ngezinye nje zezibonelo zokudla okuningi okunempilo, okumnandi ongakungeza ohlwini lwakho lokuthenga.

Ukuze wenze lula ukuthenga kwakho, hlela uhlu lwakho ngalokho okwenza umqondo kuwe ube mkhulu.

Isibonelo, i-avocado empeleni isithelo, kepha abantu abaningi bayihlanganisa nokuba ngumthombo omnandi wamafutha enempilo.

Akunandaba ukuthi ululungiselela kanjani uhlu lwakho, qiniseka ukuthi luhlelekile futhi lufundeka kalula ukuze ube nesipiliyoni sokuthenga ngaphandle kwengcindezi.

Isifinyezo Kunokudla okuningi okunempilo ongakungeza ku-a
uhlu lokudla okunomsoco. Ukungeza ukudla okuphelele, okungasetshenziswanga ekudleni kwakho
izokusiza ukuthi ube nempilo enhle futhi ufinyelele imigomo yakho yokudla okunempilo.

Okusemqoka

Ukuthenga ukudla akudingeki kube nzima.

Ukusebenzisa uhlu lokuthenga ukukuqondisa esitolo sokudla kuyindlela enhle kakhulu yokunamathela emigomweni yakho yokudla okunempilo.

Futhi, ukulungiselela uhlelo lokudla nohlu lokuthenga kungakongela isikhathi nemali.

Ngokunikezwa izinzuzo zayo ezingaba khona, ukudala uhlu lokuthenga lokudla okufanele kufanele kube phezulu ohlwini lwakho lwezinto okufanele zenziwe.

Ukulungiselela Ukudla: Inhlanganisela Yenkukhu Neveggie Nokufanisa