Ungaba Kanjani Inkosi Yokulungiselela Isidlo - Amathiphu avela Kwezokudla

-Delile

• 1. Yiba nesethi yokupheka okunempilo
• 2. Yenza uhlu lwezitolo eziza kuqala
• 3. Yenza imisebenzi eminingi yokupheka nokupheka kuqala
• 4. Sebenza efrijini eligcwele kancane
• 5. Hlanganisa ukudla kwakho emuva kwesikhathi, hhayi konke ngesikhathi esisodwa
• Ukulungiselela isidlo kungathatha ngaphansi kwamahora amathathu
• Ukulungiselela Ukudla: Ukudla kwasekuseni kwansuku zonke

Qala kancane futhi ungasheshi. Nakhu okudingeka ukwazi ngokuba yingcweti ekudleni ukudla.

Akunasidingo sokucindezeleka ngokuphuza i-matcha nsuku zonke uma ungazange ubuchule bokudla nokupheka okulula.

Ngaphandle kwezimangaliso zebhodwe elilodwa, isinyathelo esilandelayo sokudla okulula ukuhlela ukudla, noma ukupheka kwe-batch. Kungenzeka wake wezwa ngomkhuba “wokulungiselela ukudla ngoMsombuluko.” Esikhathini samanje wonke umuntu - noma ngabe uzama yiphi indlela yokudla - ubonakala ekwenza. Umbuzo uwukuthi: Ukwenza ukudla kwakho kusebenze, ingabe udinga ukudla okulungiselelwe ngaphambi kwesikhathi?

Impendulo emfushane: Mhlawumbe.

Kepha uma ufuna ukuzisindisa amahora ngesonto kusuka ekuphekeni nasekugijimeleni esitolo ukuze uthathe izinto zomzuzu wokugcina ozikhohliwe, udle ngaphandle, noma weqe ukudla (ukudla okulula kuphela ohambeni), impendulo ithi yebo . Ukusetha uhlelo lokuhlelela ukudla kungaba yisixazululo osidingayo ukuze uhlale endleleni.

Ngiqale ngasebenzisa umqondo wokuhlela ukudla ngaphambi kokuthi ngazi ukuthi kubizwa kanjani. Esikoleni se-Grad, nganginesimiso esigcwele phama, ngijikisa ukubhala ithisisi, amakilasi nomsebenzi. Ngithole ukuthi ngeqa isidlo sasekuseni ngoba anginaso "isikhathi."

Kwathi ngolunye usuku, ngathatha isinqumo sokwenza konke ukudla kwempuphu engangikudinga kwesonto ngosuku olulodwa (ngakho-ke izingxenye ezinhlanu ezisebenza kanye). Lesi sinyathelo esincane esilula kwaba yisisusa sami sokusungula inqubo yokudla okunempilo.

Eminyakeni edlule, bengilokhu ngihlela ukuhlela ukudla futhi ngiphelelisa ama-how-tos. Nawa amathiphu ami amahlanu aphezulu okuba yinkosi yokulungiselela ukudla. Ngiyafunga ngala macebo okuzigcina ngisendleleni - futhi basebenzele izinkulungwane emhlabeni jikelele.

1. Yiba nesethi yokupheka okunempilo

Lokhu ukudla kwami ​​okuyisithako esiphambili okuyisihlanu okumboza ibhulakufesi, isidlo sasemini, isidlo sakusihlwa, i-dessert, kanye neresiphi yokuhamba. (Inothi eseceleni: Izinongo ezinjengosawoti, upelepele, noma uwoyela womnqumo azithathwa njenge “isithako” kulezi zokupheka.)

• Ukudla kwasekuseni: Matcha Mango Smoothie
• Isidlo sasemini: Isobho le-Creamy Zucchini
• Ohambeni: Kulayishwe isaladi yeQuinoa
• Isidlo sakusihlwa: Isitsha Semifino Esinenhliziyo
• I-Dessert: Ubhanana Blast Smoothie
  Isitsha

Ukuba nesethi yokupheka oyithandayo kungenza ukuhlela ukudla kube lula kakhulu, ikakhulukazi emavikini ozizwa ungaphefumulelwe. Okubalulekile ukuthi ungavumeli inqubo ikuqede amandla, ngaphandle kwalokho kuzoba lula kakhulu ukuwela emkhakheni we-bandwagon!

2. Yenza uhlu lwezitolo eziza kuqala

Lokhu kungabonakala njengokungaqondi, kepha kubalulekile ukubeka phambili uhambo lwakho oluya esitolo noma emakethe yabalimi ngaphambi kokuthi uqale nokupheka ukudla. Lokhu kuqala ngokwenza uhlu lokuthenga ezitolo ekhaya. Bheka ukuthi yikuphi ukudla nezithako osunakho vele ekhaya ukuze ungachithi isikhathi futhi imali ibathola esitolo.

Ngemuva kwalokho, cabanga ngokuthi iziphi izitsha ongathanda ukuzidla nokuthi ungakwazi yini ukuxuba, ukufanisa nokukhulisa izithako. Isibonelo, ukudla nge-quinoa kuyisinqumo esihle: Ungenza iqoqo elikhulu le-quinoa futhi udale ukudla okuzodliwa kwasekuseni (okusanhlamvu okubandayo), isidlo sasemini nedina!

Okokugcina, qiniseka ukuthi uneziqukathi zokudla ezanele ukugcina ukudla kwakho ngokuhlukile. Sebenzisa amabhokisi e-glass bento ukuhlela ukudla kwakho kwasemini kanye nokudla kwakusihlwa. Izimbiza zeMason zikulungele ukugcina ukugqokwa kwesaladi, i-hummus, i-pesto, namanye amasoso noma ama-marinades.

Thatha ezinye iziqukathi ezimbalwa zokugcina:

• amaqoqo amakhulu esobho
• i-quinoa noma ezinye izinhlamvu
• amaprotheni
• ugranola
• izithako zesaladi

Elinye icebo elibalulekile ukwazi ukuthi lapho uthenga ezitolo
iyakusebenzela. Lapho ngihlala khona, kuyisiphithiphithi esitolo sokudla ngeSonto
ntambama, ngakho-ke ngithanda ukuhamba ekuseni kakhulu lapho isiminyaminya siphansi futhi mina
angangena aphume.

3. Yenza imisebenzi eminingi yokupheka nokupheka kuqala

Konke ngisebenza kahle ngesikhathi sami, futhi lokho kudlulela nasekuphekeni. (Ukonga isikhathi yingxenye ebalulekile engiqinisekise ukuthi ngiyayifaka “kuMhlahlandlela Wokuhlelela Ukudla Kakhulu.”) Akusikho konke ukudla okufanele kwenziwe ngasikhathi sinye - sebenzisa isikhathi sakho ngokuhlakanipha!

Pheka izithako ezihlukene kustovetop. Ngenkathi lezo zithako zibila noma zihwamuka, usike, uphonsa, ubhake imifino, ubhatata, igranola nezinye izinto ezithandekayo kuhhavini. Lungisa zonke izithako zakho kwikhawunta yasekhishini. Njengoba isitofu sakho nohhavini kudubula, hlanganisa isiphepho se-hummus, ubisi lwe-alimondi olwenziwe ekhaya, noma okokugqoka isaladi.

Ngalokho kusho, kwesinye isikhathi abantu baqala ukudla ukudla ngokwenza izitsha eziningi ngasikhathi sinye, okungaba nzima futhi kucindezele. Kuze kube yilapho uyazi imiyalo yokupheka ngekhanda, qala kancane ngesitsha esisodwa seviki. Khetha mayelana nezithako ofuna ukuzilungiselela, futhi.

Awudingi nokulungisa zonke izingxenye zesitsha ngasikhathi sinye. Ezinye izithako eziyisisekelo, njengelayisi, i-quinoa, ne-pasta, zingenziwa nge-batch, kuyilapho izithako ezintsha zingaphekwa kamuva ngesonto. Noma ungagcina izithako ngokwehlukana. Ukukhetha ukungapheki yonke into ngasikhathi sinye (ukuze ukwazi ukwakha ukudla kwakho kamuva) ekugcineni kungakongela isikhathi esithe xaxa.

4. Sebenza efrijini eligcwele kancane

Njengoba ngishilo ekuqaleni, awudingi ukuphekela isidlo ngasinye isidlo esisodwa seviki elizayo - mane ukhethe isidlo esisodwa osithola sinzima kakhulu. Isibonelo, uma kunzima ukuvuka ekuseni njalo ekuseni ukulungiselela ukudla kwasekuseni, sebenzisa isikhathi sakho ukuhlanganisa ama-oats asebusuku lonke noma ukubhaka inqwaba yama-muffin okusanhlamvu okuphelele. Ingabe ukuthola kunzima ukwenza isikhathi sasemini? Phonsa imifino nemifino yakho ezitsheni ngazinye, bese ulungisa okokuzenzela isaladi okuzenzela ongakuconsa phezulu uma sekuyisikhathi sokudla.

Ukhiye ukuqala kancane bese usebenza indlela yakho yokuba nefriji eligcwele izinto zokudla esezivele zilungiselelwe ukuze ukwazi ukudala khona lapho.

5. Hlanganisa ukudla kwakho emuva kwesikhathi, hhayi konke ngesikhathi esisodwa

Ukulungisa izithako zokuhlanganisa ukudla phakathi nesonto kuthatha isikhathi esiningi, ngakho-ke ngincoma ukubeka eceleni amahora ambalwa ngosuku olulodwa ngeviki okusebenzela ukulungiselela nokulungiselela izinto zokudla, njenge-quinoa, amaqanda abilisiwe, nemifino yamasaladi, ukuhlangana kamuva. Akukho ukuqandisa okudingekayo, ngoba uzobe udla ukudla kwakho isonto lonke.

Ukulungiselela isidlo kungathatha ngaphansi kwamahora amathathu

Kulezi zinsuku, ngipheka ukudla ngiye kwisayensi futhi ngiyakwazi ukuthenga esitolo, ngilungiselele, futhi ngipheke ngaphansi kwamahora amathathu (kakhulu) ngeMigqibelo.

Cabanga ngokuhlela ukudla njengesihluthulelo sokonga isikhathi sakho namandla okukubeka kwenye indawo. Ngisakujabulela ukupheka, njengoba nje kungenzeka, kodwa angikujabuleli ukunikela isikhathi esiningi kakhulu emsebenzini owodwa nsuku zonke.

Lesi sikhathi esingeziwe ngokwami ​​mhlawumbe siyinzuzo enhle kakhulu yokuhlelela ukudla, ikakhulukazi uma kunezinto eziningi kakhulu empilweni engingathanda ukuzinaka - ukuzivocavoca umzimba, ukuzipholela, ukufunda izincwadi, nokuhlanganyela nabangane nomndeni.

Ukulungiselela Ukudla: Ukudla kwasekuseni kwansuku zonke

UMcKel Hill, MS, RD, ungumsunguli weNutrition Stripped, iwebhusayithi ephilayo enikezelwe ekusebenziseni inhlalakahle yabesifazane emhlabeni wonke ngokusebenzisa izindlela zokupheka, izeluleko ngokudla, ukuqina, nokuningi. Incwadi yakhe yokupheka, i- “Nutrition Stripped,” ibithengwa kakhulu ezweni lonke, futhi ubelokhu evezwa kwiFitness Magazine nakuWomen’s Health Magazine.