Ngalandela Ukudla Okungapheki Isonto lonke futhi Kwaba nzima Kakhulu kunalokho engangikulindele.

-Delile

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Ngezinye izinsuku ukhathele ngokuphelele. Abanye, ubulokhu uhamba amahora amaningi ungami. Kungakhathaliseki ukuthi yisiphi isizathu, sonke besilapho: Ungena endlini yakho futhi into yokugcina ofuna ukuyenza ukupheka ukudla okuphelele. Inenhlanhla ngawe, yonke into engapheki kuyinto into. Izindlela zokupheka ezingapheki zithembisa ukuthi zizokongela isikhathi esiningi ekhishini, futhi ukudla ukudla okungaphekiwe okwengeziwe (ikakhulukazi izithelo nemifino) kunganciphisa ingozi yezifo ezithile.

Cue inselelo engizibekele yona yokupheka, lapho ngingapheki khona isonto lonke. Futhi cha, lokho akusho ukuthatha i-takeout njalo ebusuku-kusho ukuthi kudla ukudla okuluhlaza, ikakhulukazi okungalungisiwe. Nginganeliseka yini ngokuphila ipani engenasoti? Nakhu engikufundile.

1. Amasaladi angaba mnandi (kodwa futhi yisicefe).

Ukuzihlangula: Ngiyawathanda amasaladi. Thanda, ubathande ngempela. Ngingathi izinsuku ezine kweziyisihlanu phakathi nesonto, ngizidla ngesidlo sasemini. Ukudla kwakusihlwa, noma kunjalo, kuyindaba ehlukile. Ikakhulukazi lapho isaladi lakho lesidlo sakusihlwa, esivumelana ngalo sonke sonke ngokuvamile liyisabelo esikhulu kunesaladi lesidlo sasemini, alibandakanyi amaprotheni aphekiwe anoma yiluphi uhlobo.

Lapho ngidla amasaladi ami okuqala okudla kwakusihlwa (ngangiwadla njalo ebusuku ngale nselele), angizange ngigculiseke ngokushesha. Yize ngiwalayishe ngopelepele wami engiwuthandayo onjengopelepele obomvu noluhlaza okotshani, utamatisi, i-edamame enamaphrotheni yamaprotheni, izaqathe namakhukhamba - bengifuna okuningi. Ngasheshe ngaba nesithukuthezi naphezu kokuzama inhlanganisela ehlukene, ngengeza izithelo, nokugqoka eyodwa ngokuhlukile kwesilandelayo.

Ngazithola ngifinyelela ukuthola ama-cashews aluhlaza kungakapheli imizuzu eyi-10 yedina ubusuku ngabunye, ngizibuza ukuthi yini enye engingayidla engaluhlaza endlini yami. Ngemuva kokungazami ukulayisha ukudla okulula okuluhlaza esitolo, impendulo yalowo mbuzo kwaba nada. Umphumela: Isikhathi esiningi ebusuku ngangilala ngingadlile. Umphumela wesibili: Ngizizwe ngincanyana phakathi nesonto lonke lapho ngivuka ekuseni.

2. Izidlo zasekuseni ezingapheki zinzima.

Cabanga ngalokho ojwayele ukukudla ngesikhathi sasekuseni, futhi cishe ngizokuqinisekisa ukuthi izikhathi eziyisishiyagalolunye kwezingu-10, kuphekiwe. Izinketho zami zokuya, njengamaqanda, i-granola, ne-oatmeal, konke bekungaphandle. Okwakusho ukungena kule nselelo, ngabona ukuthi ekuseni kakhulu kuzoqukatha ama-smoothies nezithelo. Kwaze kwaba lapho nginquma ukuzama ama-oats asebusuku bonke (zama le recipe yeBrownie Batter Overnight Oats).

Ake ngikutshele okuthile okuncane ngama-oats ebusuku: Abantu abaningi banemibono ngabo. Lapho ngithumela udaba lwe-Instagram mayelana nama-oats ami okuqala ngqa ebusuku ehluleka (ayengamanzi futhi lapho ngilunywa okokuqala, ngawabona engadleki), ngathola ama-22-yebo, ama-22-DM ngeziphakamiso nezeluleko zendlela yokupheka yokuthi ungazenza kanjani zibe ngcono. Iresiphi yami yokuwina isebenzise uhhafu yenani loketshezi engalisebenzisa ngosuku lokuqala, umthamo wenhliziyo we-PB2, nobhanana osikiwe. Kwakunambitheka njenge-dessert. Uphudingi wasekuseni! Futhi kwamukeleka ngokuphelele emphakathini! Owinile, owinile. Uma kutshelwa iqiniso, ukufunda ukwenza ama-oats ubusuku bonke ngendlela eyiyo kungenzeka kube yimpumelelo enkulu yalolu hlelo lonke.

3. "Ukubamba ukudla" kunzima lapho kungaphekwa.

Ngobusuku besine besonto lami elingapheki, mina nesoka lami sahlangana eduze nendlu yakhe futhi sanquma ukuyothatha ukudla. Sangena esitolo sendawo, ngase ngibona ngokushesha ukuthi izinketho zami zilinganiselwe kangakanani. Zonke izinto ezilungisiwe zazinento ethile ephekiwe ngaphakathi, kusuka kuma-alimondi athosiwe kuya enkukhu eyosiwe.Ngisho ne-buffet yayinezinketho ezilinganiselwe ezingavuthiwe, futhi ngashiya isitolo nenye futhi isaladi edabukisayo ngenkathi ephuma ehamba nayo yonke imifino ephekiwe engangizoba nayo amaphupho cishe amahora amabili kamuva.

4. Ukulungiselela isidlo kuthatha isikhathi esincane uma ungapheki lutho.

Ngesonto lami elingapheki, ukulungiselela ukudla kwakuwukusika imifino yawo wonke lawo masaladi, ngihlanganise ama-oats asebusuku, futhi ngiphonsa ubhanana efrijini ukuze uthole ama-smoothie. Kungakapheli imizuzu engama-20, ngase ngineziqukathi ezifake ifriji lami eligcwele imifino ehlukene, okwenza kube lula ukuphonsa ndawonye isaladi ngemuva kosuku olude esikhundleni sokuthi ngiqale phansi. (Bheka futhi: Umhlahlandlela Obalulekile Wokulungiselela Ukudla Kwabaqalayo)

Ngingaphinde Ngikwenze?

Thembeka: Bengiziphethe kabi ngaso sonke isikhathi ngiphila le mpilo yokungapheki. Ngenkathi ngengeza imithombo yamaprotheni asuselwa ezitshalweni zami, njengamantongomane nembewu, ngangilangazelela kakhulu. Ngifunde ukuthi ukuze ngizwe i-100, ngidinga into engaphezulu kunale ebengiyithola kulolu hlobo lokudla-okungenani ukuthi ngikwenze kanjani kulokhu kuhlolwa. Njengomuntu osebenza njalo, ngangilangazelela uphethiloli owengeziwe.

Okuhle: Ngabona ukuthi ngivame ukudla ithoni lamaswidi usuku lonke, amaningi awo acutshungulwa futhi aphekwe, futhi ukuyeka lawo maviki onke kungenze ngazizwa ngimuhle. Yize ngizizwa ngimncane kulo lonke isonto futhi ngiqunjelwe kancane kunokujwayelekile, ngisengasho njalo umuzwa wendlala othi "NGIPHE" ulamba lowo nzuzo.

Kufanele futhi kukhulunywe ukuthi kungenze ngazizwa ngivinjelwe kakhulu lapho ngenza izinhlelo. Ngangizonda ukuba umuntu okwakudingeka ahlaliswe abanye. Umuntu omuhle ohamba naye, angikwazanga nje hamba ngayo. Ingabe azoba khona amasaladi lapho? Uma i-vegan, inhle, kepha ngabe kukhona izinketho ze-vegan eluhlaza? Imibuzo yayiminingi. Ngazizwa ngicindezelekile emphakathini. Futhi lokho kwakunzima.

Ingabe ngizofaka okuningi kwalokhu kuphila okungapheki empilweni yami yokupheka ngokugcwele? Nakanjani. Olwandle lwama-DM engilutholile isonto lonke, ngahlatshwa umxhwele ngabesifazane abanginikeza ukumemeza ukungitshela ukuthi bazizwa bengcono ngokwesayensi ngemuva kokuhamba eluhlaza amasonto ngasikhathi sinye. Ngizimisele ngokuphelele ukuzama ezinye izindlela zokupheka ezingapheki. Kodwa ake sithi ngenkathi ingqondo yami ivulekile, angihlukani naleyo pan yokugcoba noma nini maduze.

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