Ungadla Kanjani Uhlelo: Amasu angama-23 awusizo

-Delile

• 1. Qala kancane
• 2. Cabangela iqembu ngalinye lokudla
• 3. Hlela
• 4. Tshala imali ezitsheni zokugcina ezisezingeni
• 5. Gcina ithala eligcwele impahla
• 6. Gcina izinongo ezahlukahlukene ezandleni
• 7. Thenga i-pantry yakho kuqala
• 8. Hlala wenza isikhathi
• 9. Khetha indawo yokonga nokugcina izindlela zokupheka
• 10. Cela usizo
• 11. Landelela futhi urekhode ukudla okuthandayo
• 12. Hlala njalo esitolo sokudla uhlome uhlu (noma thenga ku-inthanethi)
• 13. Gwema ukuthenga ngenkathi ulambile
• 14. Thenga ngobuningi
• 15. Hlela uphinde uphinde uphinde uphinde uphinde uphinde uphinde usale
• 16. Umpheki weqoqwana
• 17. Sebenzisa isiqandisi sakho
• 18. Beka ukudla kwakho kusengaphambili
• 19. Geza ulungise izithelo nemifino ngokushesha
• 20. Lungiselela uhlakaniphile, hhayi kanzima
• 21. Sebenzisa i-slow cooker yakho noma ingcindezi
• 22. Shintsha imenyu yakho
• 23. Yenza kube mnandi
• Okubalulekile
• Ukulungiselela Ukudla: Ukudla kwasekuseni kwansuku zonke

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukuhlela ukudla kanye ne-prepping ngamakhono amangalisayo onawo kwithuluzi lakho lempilo nokuphila kahle.

Uhlelo lokudla olucatshangelwe kahle lungakusiza ukuthi uthuthukise ikhwalithi yokudla kwakho noma ufinyelele umgomo othile wezempilo ngenkathi ukongela isikhathi nemali endleleni ().

Nazi izeluleko ezingama-23 ezilula zokuthuthukisa umkhuba wokuhlela ukudla ngempumelelo.

1. Qala kancane

Uma ungakaze udale uhlelo lokudla noma ubuyela kulo ngemuva kwe-hiatus ende, kungazizwa kunzima.

Ukuthuthukisa umkhuba wokuhlela ukudla akuhlukile kunokwenza olunye ushintsho oluhle empilweni yakho. Ukuqala ukuzethemba okuncane nokwakha kancane kuyindlela enhle yokuqinisekisa ukuthi umkhuba wakho omusha uzinzile.

Qala ngokuhlela ukudla okumbalwa noma okulula okweviki elizayo. Ekugcineni, uzothola ukuthi yimaphi amasu wokuhlela asebenza kahle kakhulu, futhi ungakhela kancane kancane kuhlelo lwakho ngokungeza kokudla okuningi njengoba ubona kufanelekile.

2. Cabangela iqembu ngalinye lokudla

Noma ngabe ulungiselela ukudla isonto, inyanga, noma izinsuku ezimbalwa, kubalulekile ukuthi uqiniseke ukuthi iqembu ngalinye lokudla limelwe kuhlelo lwakho.

Uhlelo lokudla okunempilo kakhulu lugcizelela ukudla okuphelele, njengezithelo, imifino, okusanhlamvu, okusanhlamvu okuphelele, amaprotheni asezingeni eliphakeme, namafutha anempilo, ngenkathi kukhawulwa imithombo yezinhlamvu ezihlanjululwe, ushukela ongeziwe, nosawoti owedlulele ().

Njengoba uhlola izindlela zakho ozithandayo, cabanga ngeqembu ngalinye lokudla. Uma kukhona okulahlekile, yenza iphuzu lokugcwalisa izikhala.

3. Hlela

Ukuhleleka okuhle kuyinto ebalulekile kunoma yiluphi uhlelo lokudla oluyimpumelelo.

Ikhishi elihleliwe, i-pantry, kanye nefriji kwenza konke kusuka ekudalweni kwemenyu, ukuthenga ezitolo, nokulungiselela ukudla umoya, njengoba uzokwazi kahle ukuthi yini onayo nokuthi amathuluzi nezithako zakho zikuphi.

Ayikho indlela elungile noma engalungile yokuhlela izikhala zakho zokulungiselela ukudla. Vele uqiniseke ukuthi uhlelo olusebenzela wena.

4. Tshala imali ezitsheni zokugcina ezisezingeni

Iziqukathi zokugcina ukudla zingenye yamathuluzi okulungiselela ukudla abaluleke kakhulu.

Uma njengamanje usebenza nekhabethe eligcwele iziqukathi ezingalingani namabhodlela alahlekile, ungathola inqubo yokulungiselela isidlo ikhathaza kakhulu. Kusifanele isikhathi sakho nemali yakho ukutshala iziqukathi ezisezingeni eliphakeme.

Ngaphambi kokuthenga, cabanga ukusetshenziswa okuhlosiwe kwesiqukathi ngasinye. Uma uzomisa amakhaza, uwafake ama-microwave, noma uwahlanze ngomshini wokuwasha izitsha, qiniseka ukuthi ukhetha iziqukathi eziphephile ngokwenza njalo.

Iziqukathi zeglasi ziphephile futhi zi-microwave ziphephile. Zitholakala kabanzi ezitolo naku-inthanethi.

Kuyasiza futhi ukuba nosayizi abahlukahlukene bezinhlobo ezahlukene zokudla.

5. Gcina ithala eligcwele impahla

Ukugcina isitoko esiyisisekelo se-pantry okuyisisekelo kuyindlela enhle yokuhlehlisa inqubo yakho yokulungiselela ukudla nokwenza lula ukwenziwa kwemenyu.

Nazi izibonelo ezimbalwa zokudla okunempilo nokuguquguqukayo ukugcina ku-pantry yakho:

• Izinhlamvu eziphelele: irayisi elinsundu,
  i-quinoa, i-oats, i-bulgur, i-pasta ekolweni ephelele, i-polenta
• Imidumba: okusemathinini noma omisiwe
  ubhontshisi omnyama, ubhontshisi we-garbanzo, ubhontshisi we-pinto, udali
• Izimpahla ezisemathinini: i-sodium ephansi
  umhluzi, utamatisi, utamatisi isosi, ama-artichokes, iminqumo, ummbila, izithelo (akukho okungeziwe
  ushukela), ituna, isalmon, inkukhu
• Amafutha: umnqumo, ukwatapheya,
  ukhukhunathi
• Okubalulekile kokubhaka: i-powder yokubhaka, i-baking soda, ufulawa, isitashi sommbila
• Okunye: Ibhotela le-alimondi,
  ibhotela lamantongomane, amazambane, amantongomane ahlanganisiwe, izithelo ezomisiwe

Ngokugcina ezinye zalezi zinto ezibalulekile, udinga kuphela ukuthi ukhathazeke ngokuthatha izinto ezintsha lapho ususa igilosa lakho lamasonto onke. Lokhu kungasiza ukunciphisa ukucindezeleka futhi kuthuthukise ukusebenza kahle kwemizamo yakho yokuhlela ukudla.

6. Gcina izinongo ezahlukahlukene ezandleni

Amakhambi nezinongo kungenza umehluko phakathi kokudla okumangazayo nalokho okulungile. Kubantu abaningi, uhlelo lokudla oluhlala luqukethe izitsha ezimnandi lungahle lwanele ukwenza umkhuba wokuhlela ukudla unamathele.

Ngokungeziwe ekubeni izithambisi zokunambitheka ezehlukile, amakhambi nezinongo kulayishwa izinhlanganisela zezitshalo ezinikeza izinzuzo ezahlukahlukene zezempilo, njengokunciphisa ukulimala kwamaselula nokuvuvukala ().

Uma ungenayo i-stash eqinile yamakhambi omisiwe nezinongo, vele uthathe izimbiza ezingu-2-3 zezintandokazi zakho njalo lapho uya ezitolo zokudla bese wakha iqoqo kancane.

7. Thenga i-pantry yakho kuqala

Ngaphambi kokuhlala phansi wenze uhlelo lwakho lokudla, thatha uhlu lwalokho osunakho kakade.

Sebenzisa zonke izindawo zakho zokugcina ukudla, kufaka phakathi i-pantry yakho, ifriji nefriji, bese wenza inothi lokudla okuthile okufunayo noma okudinga ukukusebenzisa.

Ukwenza lokhu kukusiza ukuthi udlule ekudleni osunakho, kunciphisa udoti, futhi kukuvimbela ekuthengeni izinto ezifanayo ngokungapheli kaninginingi.

8. Hlala wenza isikhathi

Indlela engcono kakhulu yokuhlanganisa inqubo yokuhlela ukudla empilweni yakho ukuyenza ize kuqala. Kungasiza ukwakha njalo isikhathi esizinikele kuphela ekuhleleni.

Kwabanye abantu, ukwakha uhlelo lokudla kungathatha okungenani imizuzu eyi-10-15 ngeviki. Uma uhlelo lwakho lubandakanya nokulungiselela izinto ezithile zokudla ngaphambi kwesikhathi noma ukudla okwabiwa kuqala kanye nokudla okulula, ungahle udinge amahora ambalwa.

Kungakhathaleki isu lakho elithile, ukhiye wempumelelo ukwenza isikhathi nokuhlala ungaguquguquki.

9. Khetha indawo yokonga nokugcina izindlela zokupheka

Gwema ukukhungatheka okungadingekile kokuzama ukukhumbula izindlela zokupheka ngokuzigcina endaweni ekhethiwe ongazikhomba kalula nganoma yisiphi isikhathi.

Lokhu kungaba kwifomethi yedijithali kukhompyutha yakho, ithebulethi, noma iselula, noma indawo ebonakalayo endlini yakho.

Ukugcina isikhala esibekelwe izindlela zakho zokupheka konga isikhathi futhi kusiza ekunciphiseni noma yikuphi ukucindezeleka okungahle kube khona okuhambisana nokuhlelwa kokudla.

10. Cela usizo

Kungaba yinselele ukuhlala uzizwa unogqozi lokwakha imenyu entsha sha isonto ngalinye - kepha akudingeki ukwenze wedwa.

Uma unesibopho sokuhlela ukudla nokulungiselela wonke umndeni, ungesabi ukucela amalungu omndeni wakho ukuthi afake.

Uma uziphekela wena uqobo, khuluma nabangani bakho ngalokho abakuphekayo noma sebenzisa izinsiza eziku-inthanethi, ezinjengezokuxhumana nabantu noma amabhulogi okudla, ukuthola ugqozi.

11. Landelela futhi urekhode ukudla okuthandayo

Kungakhungathekisa ukukhohlwa iresiphi wena noma umndeni wakho eniyithokozele kakhulu.

Noma okubi kakhulu - ukukhohlwa ukuthi ungayithandi kangakanani iresiphi, kuphela ukuyiphinda futhi kufanele uhlupheke ngayo okwesibili.

Gwema lezi zinkambiso zokupheka ngokugcina irekhodi eliqhubekayo lokudla kwakho okuthandayo nokungathandeki.

Kuyasiza futhi ukugcina amanothi wokunye ukuhlelwa okwenzile noma ongathanda ukukwenza kweresiphi ethile, ukuze usheshe uqale ukuthatha amakhono akho okupheka kusuka kumfundamakhwela kuye kuchwepheshe.

12. Hlala njalo esitolo sokudla uhlome uhlu (noma thenga ku-inthanethi)

Ukuya esitolo ngaphandle kohlu lokuyothenga kuyindlela enhle yokuchitha isikhathi futhi ugcine ukuthenga izinto eziningi ongazidingi.

Ukuba nohlu kukusiza ukuthi uhlale ugxile futhi ulwe nesilingo sokuthenga ukudla ongenalo uhlelo lokukusebenzisa ngoba kusendalini.

Ngokuya ngokuthi uhlala kuphi, amanye amaketanga amakhulu okudla anikela ngenketho yokuthenga ku-inthanethi futhi noma uqoqe ukudla kwakho ngesikhathi esinqunyiwe noma ukulethwe.

Ungakhokhiswa imali ngalezi zinsizakalo, kepha zingaba ithuluzi elihle lokonga isikhathi nokugwema imigqa emide nokuphakanyiswa okuphazamisayo ongase uhlangane nakho esitolo.

13. Gwema ukuthenga ngenkathi ulambile

Ungayi esitolo lapho ulambile, ngoba ukwenza njalo kungakhuphula ubungozi bokuthengwa okungahle kwenzeke ozisole ngakho ngokuhamba kwesikhathi.

Uma uzwa indlala encane ngaphambi kokuya esitolo, unganqikazi ukuba nesidlwana kuqala, noma ngabe kungaphandle kwesidlo sakho esijwayelekile nenqubo yokudla okulula.

14. Thenga ngobuningi

Sebenzisa ingxenye yenqwaba yesitolo sakho sangakini njengendlela yokonga imali, thenga kuphela inani olidingayo, futhi unciphise imfucuza yokupakisha engadingekile.

Le ngxenye yesitolo iyindawo enhle yokuthenga ukudla okuyisisekelo njengelayisi, okusanhlamvu, i-quinoa, amantongomane, imbewu, nezithelo nobhontshisi omisiwe.

Letha iziqukathi zakho ukuze ungadingi ukusebenzisa izikhwama zepulasitiki ukuthwala izinto zakho eziyinqwaba uye nazo ekhaya.

15. Hlela uphinde uphinde uphinde uphinde uphinde uphinde uphinde usale

Uma ungafuni ukuchitha isikhathi upheka zonke izinsuku zesonto, hlela ukwenza okwanele ukuze ube nokudla okusele.

Ukwenza izinsizakalo ezimbalwa ezingeziwe zanoma yini oyiphekayo ukudla kwakusihlwa kuyindlela enhle yokudla kwasemini kusasa ngaphandle komzamo owengeziwe.

Uma ungeyena umlandeli wezinsalela, cabanga ngokuthi ungazibuyisela kanjani ukuze zingazizwa njengokusalela.

Isibonelo, uma wosa inkukhu ephelele ngemifino yezimpande esidlweni sakusihlwa, shaza inkukhu esele bese uyisebenzisela ama-tacos, isobho, noma njengesaladi yokudla isidlo sasemini ngosuku olulandelayo.

16. Umpheki weqoqwana

Ukupheka ngeqoqwana kulapho ulungiselela inani elikhulu lokudla ngakunye ngenhloso yokukusebenzisa ngezindlela ezahlukahlukene isonto lonke. Le ndlela ilusizo ikakhulukazi uma ungenaso isikhathi esiningi sokuchitha ukupheka phakathi nesonto.

Zama ukupheka inqwaba enkulu ye-quinoa noma ilayisi bese wosa ithreyi elikhulu lemifino, i-tofu, noma inyama ekuqaleni kwesonto ukuze uyisebenzisele amasaladi, ama-stir-fries, ama-scrambles, noma izitsha zokusanhlamvu.

Ungenza futhi inqwaba yenkukhu, i-tuna, noma isaladi ye-chickpea ongayisebenzisa kuma-sandwich, udle nama-crackers, noma ungeze kumasaladi.

17. Sebenzisa isiqandisi sakho

Ukupheka ukudla okuthile noma ukudla ngamaqoqwana amakhulu nokukufriza ngokuzayo kuyindlela enhle yokonga isikhathi, ukunciphisa imfucuza, nokwelula isabelomali sakho sokudla - konke ngasikhathi sinye.

Ungasebenzisa le ndlela ukuthola ukudla okulula okufana nomhluzi, isinkwa esisha no-tomato sauce, noma ukudla okuphelele, njenge-lasagna, isobho, ama-enchiladas, nama-burritos asekuseni.

18. Beka ukudla kwakho kusengaphambili

Ukwabela ukudla kwakho ngaphambili ezitsheni ngazinye kuyisu elihle kakhulu lokulungiselela ukudla, ikakhulukazi uma uzama ukudla inani elithile lokudla.

Le ndlela ithandwa kakhulu kubasubathi nakubathandi bempilo abalandelela kahle ukudla kwabo kwama-calories nezakhamzimba. Futhi kuyindlela enhle yokukhuthaza ukwehla kwesisindo noma ngisho nokuqhubekela phambili lapho ufushane ngesikhathi.

Ukusizakala ngale ndlela, lungiselela isidlo esikhulu esiqukethe okungenani ama-4-6 servings. Isabelo ngasinye sisebenza esitsheni ngasinye bese sikugcina esiqandisini noma efrijini. Uma usulungile, mane uvuselele futhi udle.

19. Geza ulungise izithelo nemifino ngokushesha

Uma umgomo wakho kungukudla izithelo nemifino emisha, zama ukugeza nokuzilungiselela ngokushesha lapho ufika ekhaya uvela emakethe yomlimi noma esitolo sokudla.

Uma uvula isiqandisi sakho ukuze uthole isaladi lezithelo elisanda kulungiswa noma isanqante kanye nezinti zesilimo esidliwayo esinamagatsha anamanzi zilungele ukudla okulula, kungenzeka ukuthi ufinyelele kulezo zinto lapho ulambile.

Ukulindela ukulamba kwakho nokuzibeka ngezinketho ezinempilo nezilula kwenza kube lula ukugwema ukufinyelela esikhwameni samazambane noma amakhukhi amazambane ngoba ayashesha futhi alula.

20. Lungiselela uhlakaniphile, hhayi kanzima

Ungesabi ukuvuma isidingo sokusika amakhona.

Uma ungekho kahle ekunqumeni imifino noma ungenaso isikhathi sokuqoqa ukupheka nokwaba ukudla kwakho kusengaphambili, kungenzeka ukuthi kukhona okunye okunempilo, okulungiselelwe esitolo sakho sendawo.

Izithelo nemifino enqunywe kusengaphambili noma ukudla okulungiselelwe kuvamise ukubiza kakhulu, kepha uma into elula ikudinga ukunciphisa ukucindezeleka empilweni yakho noma ukukwenza udle imifino ethe xaxa, kungakuhle.

Khumbula, akuyona yonke inqubo yokuhlela nokulungiselela ukudla ebukeka ifana. Ukuba nokuhlakanipha kokwazi lapho udinga ukukala emuva nokwenza ngcono ukusebenza kahle kungakusiza unamathele ezinhlosweni zakho zesikhathi eside.

21. Sebenzisa i-slow cooker yakho noma ingcindezi

Abapheki abahamba kancane nabacindezelayo bangasindisa impilo yokulungiselela ukudla, ikakhulukazi uma ungenaso isikhathi sokuma phezu kwesitofu.

Lawa mathuluzi avumela inkululeko ethe xaxa nokupheka ngezandla, ngakho-ke ungadla ukudla okulungiselelwe ngenkathi ngasikhathi sinye uqeda eminye imisebenzi noma uhambisa okuthile.

22. Shintsha imenyu yakho

Kulula ukubambeka enkambisweni yokudla bese udla ukudla okufanayo usuku nosuku.

Okungcono kakhulu, ukudla kwakho kungashesha kube yisicefe futhi kuholele ekulahlekelweni ugqozi lokupheka. Okubi kakhulu, ukuntuleka kokuhlukahluka kungaba nomthelela ekushodeni komsoco ().

Ukugwema lokhu, kwenze umkhuba ukuzama ukupheka ukudla okusha noma ukudla ngezikhathi ezithile.

Uma uhlala ukhetha ilayisi elinsundu, zama ukulishintshela i-quinoa noma ibhali. Uma uhlala udla i-broccoli, faka ukholifulawa obambele, i-asparagus, noma i-romanesco ukuze ushintshe.

Ungacabanga nokuvumela izinkathi zonyaka zikushintshele imenyu yakho. Ukudla izithelo nemifino okuyisikhathi sonyaka kukusiza ukwehluka ekudleni kwakho futhi wonge imali ngasikhathi sinye.

23. Yenza kube mnandi

Kungenzeka ukuthi unamathele kumkhuba wakho omusha wokuhlela ukudla uma kuyinto othanda ukuyenza. Esikhundleni sokuyicabanga njengento okufanele uyenze, zama ukuyibhala kabusha njengengqondo yokuzinakekela.

Uma ungumpheki wasendlini, cabanga ukwenza ukulungiselela isidlo kube yinto yomndeni. Cela umndeni wakho ukukusize usike imifino noma i-batch upheke isobho leviki elizayo, ngakho-ke le misebenzi iba yisikhathi esisezingeni esichithwa ndawonye esikhundleni somunye umsebenzi.

Uma ukhetha ukudla i-prep solo, phonsa umculo wakho owuthandayo, i-podcast, noma i-audiobook ngenkathi uyenza. Kungakabiphi, kungaba yinto obheke phambili kuyo.

Okubalulekile

Ukuhlela kanye nokulungiselela ukudla kuyindlela enhle yokwenza ukukhetha okunempilo kokudla nokonga isikhathi nemali.

Yize kungabonakala kukhungathekisa ekuqaleni, kunezindlela ezahlukahlukene ongazisebenzisa ukuze wakhe umkhuba wokuhlela ukudla okusimeme osebenzela impilo yakho eyingqayizivele.

Ukulungiselela Ukudla: Ukudla kwasekuseni kwansuku zonke