Ukudla kweMedithera 101: Uhlelo lokudla kanye nomhlahlandlela wabaqalayo

-Delile

• Okuyisisekelo
• Gwema Lokhu Kudla Okungenampilo
• Ukudla Okudliwayo
• Okufanele Uphuze
• Imenyu Yesampula YaseMedithera Iviki Elingu-1
• UMsombuluko
• NgoLwesibili
• NgoLwesithathu
• ULwesine
• ULwesihlanu
• NgoMgqibelo
• NgeSonto
• Ukudla Okunempilo kwaseMedithera
• Ungakulandela Kanjani Ukudla Ezitolo zokudlela
• Uhlu Lokuthenga Olulula Lokudla
• Okusemqoka

Ukudla kwaseMedithera kusekelwe ekudleni kwendabuko okwakudliwa ngabantu emazweni afana ne-Italy naseGrisi emuva ngonyaka we-1960.

Abaphenyi baqaphele ukuthi laba bantu babephilile ngokukhethekile uma kuqhathaniswa nabaseMelika futhi babe nengozi ephansi yezifo eziningi zokuphila.

Izifundo eziningi manje zikhombisile ukuthi ukudla kwaseMedithera kungadala ukwehla kwesisindo futhi kusize ekuvikeleni ukuhlaselwa yinhliziyo, unhlangothi, uhlobo lwesifo sikashukela kanye nokufa ngaphambi kwesikhathi.

Ayikho indlela elungile yokulandela ukudla kwaseMedithera, njengoba kunamazwe amaningi azungeze ulwandle iMedithera futhi abantu abasezindaweni ezahlukahlukene kungenzeka badle ukudla okwehlukile.

Lo mbhalo uchaza iphethini yokudla evame ukunikezwa ezifundweni eziphakamisa ukuthi iyindlela yokudla enempilo.

Cabanga konke lokhu njengesiqondiso esijwayelekile, hhayi into ebhalwe ngamatshe. Uhlelo lungashintshwa ngezidingo zakho nezintandokazi zakho.

Okuyisisekelo

• Yidla: Imifino, izithelo, amantongomane, imbewu, imidumba, amazambane, okusanhlamvu okuphelele, izinkwa, amakhambi, izinongo, inhlanzi, ukudla kwasolwandle kanye namafutha omnqumo e-virgin.
• Yidla ngokulinganisela: Izinkukhu, amaqanda, ushizi kanye neyogathi.
• Yidla kuyaqabukela: Inyama ebomvu.
• Ungadli: Iziphuzo ezinoshukela, ushukela ongeziwe, inyama ecutshunguliwe, okusanhlamvu okucwengileko, amafutha acwengekile nokunye ukudla okusetshenzwe kakhulu.

Gwema Lokhu Kudla Okungenampilo

Kufanele ugweme lokhu kudla okungenampilo kanye nezithako:

• Ushukela ongeziwe: Isoda, amandi, u-ayisikhilimu, ushukela wetafula nezinye eziningi.
• Izinhlamvu ezihlanjululwe: Isinkwa esimhlophe, ipasta eyenziwe ngokolweni ocwengileko, njll.
• Amafutha weTrans: Kutholakala kumajarini nokudla okuhlukahlukene okusetshenzisiwe.
• Amafutha acwengekile: Uwoyela weSoybean, uwoyela we-canola, uwoyela okotini nabanye.
• Inyama elungisiwe: Amasoseji acutshunguliwe, izinja ezishisayo, njll.
• Ukudla okusetshenzwe kakhulu: Noma yini ebhalwe ukuthi "amafutha aphansi" noma "ukudla" noma okubukeka sengathi yenziwe efemini.

Kufanele ufunde amalebula okudla ngokucophelela uma ufuna ukugwema lezi zithako ezingenampilo.

Ukudla Okudliwayo

Ukuthi yikuphi ukudla okungukudla kwaseMedithera kunempikiswano, ngokwengxenye ngoba kukhona ukuhluka okunjalo phakathi kwamazwe ahlukene.

Ukudla okuhlolwa yizifundo eziningi kuphakeme ekudleni kwezitshalo okunempilo futhi kuncane ekudleni kwezilwane.

Kodwa-ke, ukudla izinhlanzi nokudla kwasolwandle kunconywa okungenani kabili ngesonto.

Indlela yokuphila yaseMedithera futhi ibandakanya ukuzivocavoca umzimba njalo, ukudla nabanye abantu nokujabulela impilo.

Kufanele usele ekudleni kwakho kulokhu kudla okunempilo, okungasetshenziswanga kwaseMedithera:

• Imifino: Utamatisi, i-broccoli, i-kale, isipinashi, u-anyanisi, ukholifulawa, izaqathe, amahlumela aseBrussels, ukhukhamba, njll.
• Izithelo: Ama-apula, ubhanana, amawolintshi, amapheya, ama-strawberry, amagilebhisi, amadethi, amakhiwane, amakhabe, amapentshisi, njll.
• Amantongomane nembewu: Ama-alimondi, ama-walnuts, amantongomane ama-macadamia, ama-hazelnuts, ama-cashews, imbewu ye-sunflower, imbewu yamathanga, njll.
• Imidumba: Ubhontshisi, uphizi, udali, ama-pulse, amakinati, amantongomane, njll.
• Izilimo eziyizigaxa: Amazambane, ubhatata, itheniphu, ama-yam, njll.
• Izinhlamvu eziphelele: Ama-oats aphelele, irayisi elinsundu, i-rye, ibhali, ummbila, i-buckwheat, ukolweni ophelele, isinkwa sokudla okusanhlamvu kanye ne-pasta.
• Inhlanzi nokudla kwasolwandle: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, njll.
• Izinkukhu: Inkukhu, idada, ikalikuni, njll.
• Amaqanda: Inkukhu, izigwaca namaqanda amadada.
• Ubisi: Ushizi, iyogathi, iyogathi yamaGrikhi, njll.
• Amakhambi nezinongo: I-Garlic, i-basil, i-mint, i-rosemary, i-sage, i-nutmeg, isinamoni, i-pepper, njll.
• Amafutha Anempilo: Amafutha omnqumo e-virgin angeziwe, iminqumo, u-avokhado kanye ne-avocado oil.

Ukudla okuphelele, okuyisithako esisodwa kuyisihluthulelo sempilo enhle.

Okufanele Uphuze

Amanzi kufanele abe isiphuzo sakho sokudla ekudleni kweMedithera.

Lokhu kudla kufaka nenani elilinganisiwe lewayini elibomvu - cishe ingilazi eyodwa ngosuku.

Kodwa-ke, lokhu kungakhethwa ngokuphelele, futhi iwayini kufanele ligwenywe yinoma ngubani onotshwala noma onenkinga yokulawula ukusetshenziswa kwabo.

Ikhofi netiye nazo zamukeleka ngokuphelele, kepha kufanele ugweme iziphuzo ezinoshukela kanye neziphuzo zezithelo, ezinoshukela omningi kakhulu.

Imenyu Yesampula YaseMedithera Iviki Elingu-1

Ngezansi imenyu eyisampula yesonto elilodwa ekudleni kwaseMedithera.

Zizwe ukhululekile ukulungisa izingxenye nokukhethwa kokudla ngokuya ngezidingo zakho kanye nokuncamelayo.

UMsombuluko

• Ukudla kwasekuseni: I-yogurt yamaGrikhi enama-strawberry nama-oats.
• Isidlo sasemini: Isemishi eliphelele lokusanhlamvu elinemifino.
• Isidlo sakusihlwa: Isaladi le-tuna, eligqokiswe ngamafutha omnqumo. Ucezu lwesithelo se-dessert.

NgoLwesibili

• Ukudla kwasekuseni: I-oatmeal ngamagilebhisi omisiwe.
• Isidlo sasemini: I-Leftover isaladi le-tuna kusuka izolo ebusuku.
• Isidlo sakusihlwa: Isaladi ngotamatisi, iminqumo kanye ne-feta cheese.

NgoLwesithathu

• Ukudla kwasekuseni: Omelet ngemifino, utamatisi no-anyanisi. Ucezu lwesithelo.
• Isidlo sasemini: Isemishi eliphelele, elinoshizi nemifino emisha.
• Isidlo sakusihlwa: I-lasagne yaseMedithera.

ULwesine

• Ukudla kwasekuseni: I-yogurt enezithelo ezisikiwe namantongomane.
• Isidlo sasemini: I-Leftover lasagne kusukela izolo ebusuku.
• Isidlo sakusihlwa: I-salmon eboshiwe, iphekwe nelayisi elinsundu nemifino.

ULwesihlanu

• Ukudla kwasekuseni: Amaqanda nemifino, okuthosiwe ngamafutha omnqumo.
• Isidlo sasemini: I-yogurt yamaGrikhi enama-strawberry, ama-oats namantongomane.
• Isidlo sakusihlwa: Imvu eyosiwe, enesaladi namazambane abhakiwe.

NgoMgqibelo

• Ukudla kwasekuseni: I-oatmeal ngamagilebhisi omisiwe, amantongomane kanye ne-apula.
• Isidlo sasemini: Isemishi eliphelele lokusanhlamvu elinemifino.
• Isidlo sakusihlwa: I-pizza yaseMedithera eyenziwe ngokolweni ophelele, ifakwe ushizi, imifino neminqumo.

NgeSonto

• Ukudla kwasekuseni: Omelet ngemifino neminqumo.
• Isidlo sasemini: I-pizza ye-Leftover evela izolo ebusuku.
• Isidlo sakusihlwa: Inkukhu eyosiwe, nemifino namazambane. Izithelo ze-dessert.

Ngokuvamile asikho isidingo sokubala ama-calories noma ama-macronutrients (ama-protein, amafutha nama-carbs) ekudleni kwaseMedithera.

Ngeminye imibono, hlola lolu hlu lwezindlela zokupheka ezingama-21 ezinempilo zaseMedithera.

Ukudla Okunempilo kwaseMedithera

Awudingi ukudla ngaphezu kokudla okungu-3 ngosuku.

Kepha uma ulamba phakathi kokudla, kunezindlela eziningi zokudla okulula okunempilo:

• Idlanzana lamantongomane.
• Ucezu lwesithelo.
• Izaqathe noma ingane izaqathe.
• Amanye amajikijolo noma amagilebhisi.
• Izinsalela zobusuku bangaphambilini.
• I-yogurt yamaGrikhi.
• Izingcezu ze-Apple ezinebhotela le-alimondi.

Ungakulandela Kanjani Ukudla Ezitolo zokudlela

Kulula kakhulu ukwenza ukudla okuningi kokudlela okulungele ukudla kwaseMedithera.

1. Khetha inhlanzi noma izinhlanzi zasolwandle njengesidlo sakho esikhulu.
2. Bacele ukuthi bathose ukudla kwakho kumafutha omnqumo e-virgin.
3. Yidla kuphela isinkwa esisanhlamvu, namafutha omnqumo esikhundleni sebhotela.

Uma ufuna izeluleko ezijwayelekile zokuthi ungadla kanjani okunempilo ezindaweni zokudlela, bheka le ndatshana.

Uhlu Lokuthenga Olulula Lokudla

Kuhlale kungumqondo omuhle ukuthenga emaphethelweni wesitolo. Imvamisa lapho kukhona konke ukudla.

Zama njalo ukukhetha inketho esetshenzwe kancane. Okwemvelo kuhamba phambili, kepha kuphela uma ukwazi ukukukhokhela kalula.

• Imifino: Amaqathi, u-anyanisi, i-broccoli, isipinashi, i-kale, igalikhi, njll.
• Izithelo: Ama-apula, ubhanana, amawolintshi, amagilebhisi, njll.
• Amajikijolo: Amajikijolo, ama-blueberries, njll.
• Imifino efriziwe: Khetha amamiksi nemifino enempilo.
• Izinhlamvu: Isinkwa esisanhlamvu sonke, ipasta yokusanhlamvu okusanhlamvu, njll.
• Imidumba: Ama-lentile, ama-pulse, ubhontshisi, njll.
• Amantongomane: Ama-alimondi, ama-walnuts, ama-cashews, njll.
• Imbewu: Imbewu ye-sunflower, imbewu yamathanga, njll.
• Ama-Condiment: Usawoti wasolwandle, upelepele, i-turmeric, isinamoni, njll.
• Inhlanzi: I-Salmon, ama-sardine, i-mackerel, i-trout.
• Imfene nezimbaza.
• Amazambane namazambane.
• Ushizi.
• I-yogurt yamaGrikhi.
• Inyama yenkukhu.
• Amaqanda adliwe noma ama-omega-3 acebile.
• Iminqumo.
• Amafutha omnqumo e-virgin angeziwe.

Kungcono ukusula zonke izilingo ezingenampilo ekhaya lakho, kufaka phakathi ama-sodas, u-ayisikhilimu, uswidi, amaqebelengwane, isinkwa esimhlophe, ama-cracker nokudla okusetshenzisiwe.

Uma unokudla okunempilo kuphela ekhaya lakho, uzodla ukudla okunempilo.

Okusemqoka

Yize kungekho kudla okukodwa okuchaziwe kwaseMedithera, le ndlela yokudla imvamisa icebile ekudleni kwezitshalo okunempilo futhi iphansi kakhulu ekudleni kwezilwane, kugxilwe ezinhlanzini nasezilwandle.

Ungathola umhlaba wonke wolwazi mayelana nokudla kweMedithera ku-intanethi, futhi kubhalwe izincwadi eziningi ezinhle ngakho.

Zama ukugudluza "izindlela zokupheka zaseMedithera" futhi uzothola ithani lamathiphu amahle wokudla okumnandi.

Ekupheleni kosuku, ukudla kwaseMedithera kunempilo enhle futhi kuyanelisa. Ngeke udumazeke.