Ama-Hacks Wokudla Okunempilo Lapho Upheka Okukodwa

-Delile

• Hack # 1: Ungayiphiko.
• I-Hack # 2: Gxila kwisithako esisodwa esiphakeme.
• Hack #3: Shaya imigqomo eyinqwaba esitolo segrosa.
• Hack # 4: Hlanganisa ibha yesaladi.
• Hack #5: Zama "ukulungiselela i-buffet."
• Hack #6: Izithelo eqandisiwe nemifino abangani bakho.
• I-Hack # 7: Gcina i-pantry yakho igcwele ukudla kwakho okuyisisekelo.
• Hack # 8: Yenza ukupheka wedwa kumnandi.
• Buyekeza kwe-

Kukhona izinzuzo * ngakho * eziningi ekudleni kwasekuqaleni nokupheka ekhaya. Okubili kokukhulu? Ukuhlala kumkhondo ngokudla okunempilo kungazelelwe kube yinto elula kakhulu futhi kubiza ngokuphelele. (BTW, nazi amagajethi ayisikhombisa okulungiselela ukudla enza ukupheka kwenqwaba kube lula.)

Kodwa uma upheka futhi/noma ulungiselela okukodwa futhi udinga ukudla okuphakelwa kanye? Nokho, lokho kungaba inselele kakhudlwana, njengoba ukuthola inani lezithako ngendlela efanele ngaphandle kokuthi udle into efanayo njalo ebusuku ngeviki kungaba nzima. Futhi wenza inani elikhulu lokudla futhi ukudle konke ngaphambi kokuba kubi? Kulula ukusho kunokwenza.

Kungakho singene kokudla okunomsoco nokulungiselela ukudla ukuze uthole amathiphu abo amahle wokuhlela lapho udla wedwa. Nakhu ababekusho.

Hack # 1: Ungayiphiko.

Ukulungiselela ukudla okulodwa kungaba yinselelo ngoba kufanele udle konke ngaphambi kokuba kubi, futhi ukuthola inani lokudla nohlu lokudla ngqo ngaphandle kokukunikeza umcabango omncane kusengaphambili akulula. "Yingakho uhlelo lubalulekile," kusho uTalia Koren, umsunguli weWorkWeekLunch. "Ngiphakamisa ukuthi ubheke isikhathi sakho senhlalo nomsebenzi ngaphambi uyothenga igrosa ukuze uthole ukuqonda okuqinile kokuthi kungakanani ukudla okudingayo ngempela ngesonto," kusho u-Koren. "Ingabe unemihlangano ethile yedina, yesidlo sasemini noma yekhofi ehleliwe? Bese uhlela ukudla ofuna ukukupheka bese ulungiselela lokho, uzonciphisa kakhulu imfucuza yakho yokudla. "Bese uhlanganisa uhlu lwakho lokudla kanye namanani athile adingekayo entweni ngayinye ukwehlisa udoti wokudla. (Okuhlobene: Kungani Uqala iklabhu lesidlo sasemini sokulungiselela ukudla okunempilo lingaguqula isidlo sakho sasemini)

I-Hack # 2: Gxila kwisithako esisodwa esiphakeme.

Udinga ugqozi oluncane lokuhlelwa kokudla, noma nje okuthile ukwenza inkukhu / ilayisi / imifino yakho eyisisekelo izwakale ikhetheke kakhulu? "Yenza ukulinganisela ngokugcina ukulungiselelwa kulula kodwa ukuxubha esithakweni esisodwa esenza ukudla okuyisisekelo kubonakale kufana nesitolo sokudla," kusho uMeghan Lyle, isazi sezokudla esibhalisiwe kanye no-Arivale Coach. "Isibonelo, thola iParmesan esezingeni eliphakeme yokugcoba isobho noma i-pasta; gcina uwoyela womnqumo 'wokuqeda' ukuze ucindezele amasaladi noma izitsha zokusanhlamvu, hhayi ukupheka; thatha i-pesto, i-puttanesca sauce, noma i-kimchi enambitheka evela kuwe emakethe yabalimi bendawo; thenga ama-olives amahle endaweni yokudla."

Hack #3: Shaya imigqomo eyinqwaba esitolo segrosa.

Uma usunalo uhlelo futhi ucabange ukuthi udinga malini ngesithako ngasinye, kungakhungathekisa ukufika esitolo bese ubona ukuthi ukudla okufunayo kuthengiswa ngamanani amakhulu kuphela. Faka: Imigqomo yenqwaba. Noma kunini lapho ukwazi khona, zisebenzisele ikakhulukazi izithelo ezintsha, imifino nezinhlamvu. "Akukona nje kuphela okungcono ngemvelo (ukupakisha okuncane!) Futhi imvamisa kushibhile kakhulu kunezinto esezihlanganisiwe, kepha ungathenga inani elithe xaxa lanoma yini oyidingayo," kuchaza uLauren Kretzer, umpheki nonjiniyela weresiphi. "Asikho isidingo sokuthenga iphawundi eligcwele le-quinoa uma udinga kuphela inkomishi uhhafu." (Okuningi: Ukudla-Ukulungiselela Amaphutha Okufanele Uwagweme Ngokushesha, Okunempilo, Nokudla Okungcono)

Hack # 4: Hlanganisa ibha yesaladi.

UJill Weisenberger, uchwepheshe wezokudla obhalisiwe nombhali wezincwadi, uthi: I-Prediabetes: Umhlahlandlela Ophelele. "Khulisa izitolo zokudla nezindawo zokudlela ukuze uthole imigoqo yesaladi ehamba phambili. Zenzele ipuleti elihle lokuhamba elinenani elincane lemifino ehlukahlukene. Manje usunenani elifanele lokugcoba imifino eminingana noma ukudala i-stir-fry enemibala. (Ukulwa kanzima ukuthanda imifino yakho? Nawa amaqhinga ayisithupha azokwenza ufune ukudla imifino yakho.)

Hack #5: Zama "ukulungiselela i-buffet."

Awufuni ukwenza okuhlanu kokudla okufanayo ncamashi? Asikusoli. "Ngiphakamisa okuthile okubizwa nge- 'buffet prep" ukugwema isithukuthezi sokudla, "kusho uKoren. "I-buffet prep ifaka i-batch ukupheka izithako zakho ozithandayo (inkukhu eyosiwe, ubhatata othosiwe, irayisi, imifino eminingi, imifino eqoshiwe, njll.) Nokwenza ukudla nabo njengoba kudingeka. Ngale ndlela, ungaxuba kalula uqondanise futhi wakhe okusha inhlanganisela! " (Udinga imibono ethile yokudla kwangempela? Nansi indlela yokukhetha iresiphi yokulungiselela ukudla.)

Hack #6: Izithelo eqandisiwe nemifino abangani bakho.

Uma ungakwazi ukuthenga inani eliqondile lezinto ezintsha ozidingayo ezinhlelweni zakho zokudla, yiba yiqhwa. "Izithelo nemifino kuvame ukuba yiqhwa ngesikhathi sokusha / ukuvuthwa, futhi ungakhetha izinhlobo zezinto eziphilayo," kusho uKretzer. "Uma uthenga iqhwa, akudingeki ukhathazeke ngokubola kokudla ngaphambi kokuba uzokudla. Mane ubambe iqebelengwane lamajikijolo afriziwe nge-oatmeal yakho yasekuseni, noma usebenzise ingxenye yesikhwama sama-kale afriziwe ukuphonsa nge-soba ama-noodle njengendlela yokuthola i-veggie quotient yakho ngaphandle kokukhathazeka ngokonakala kokudla. " (I-FYI, nakhu ukuthi uyisebenzisa kanjani futhi nini ifriji ukulungiselela ukudla.)

I-Hack # 7: Gcina i-pantry yakho igcwele ukudla kwakho okuyisisekelo.

Ngisho noma ulihlele kahle isonto lakho lokuphuma, izinto ziyenzeka. Kwesinye isikhathi udinga ukudla okungeziwe, ungacabangi kahle ukuthi into ezohlala isikhathi esingakanani efrijini, noma ugcine usuqedile ukudla. "Ukugcina okokudla okumbalwa kwamakhekhe kungakusiza ukuthi uqhubeke nokudla ngendlela enempilo uma uzithola uphelelwa ukudla okwenziwe ngaphambi kokuphela kwesonto," kusho uCarrie Walder, ingcwethi yezokudla ebhalisiwe. "Ngihlala ngincoma ukuba nemifino efriziwe kanye nesinkwa sikakolweni ophelele efrijini, ibhokisi lepasta kakolweni ophelele, kanye namaqanda esiqandisini. Lokhu kukuvumela ukuthi uhlanganise ngokushesha i-veggie pasta enempilo, i-veggie omelet noma i-frittata, noma i-toast kakotapeya enamaqanda uma usempintsheni. "

Hack # 8: Yenza ukupheka wedwa kumnandi.

"Uma ucabanga 'ukuphekela omunye' njengomsebenzi onesizungu, mancane amathuba okuthi udle kuwo futhi ufinyelele imenyu yokuthatha," kusho uWalder. "Thatha lesi sikhathi sokupheka uwedwa njengethuba lokulalela iphodikasti yakho oyintandokazi, uthole izindaba, noma ujabulele uhlu lwadlalwayo olusha. Ungathola ukuthi uyathanda ukupheka nokuthi kungaba uhlobo lokuzinakekela. Maduze nawe' Ngizolindela lesi sikhathi sodwa isonto ngalinye. "

Buyekeza kwe-