Iingcebiso ezi-20 ezikrelekrele zokutya ngokusempilweni xa usitya ngaphandle

Umxholo

• 1. Funda iMenyu ngaphambi kokuba uhambe
• 2. Yiba nokutya okulula okusempilweni ngaphambi kokuba ufike
• 3. Sela amanzi ngaphambi nangexesha lokutya kwakho
• 4. Jonga ukuba kuphekwa njani kwaye kulungiswa njani ukutya
• 5. Zama ukutya isidlo sakho ngengqondo
• 6. M-odola isidlo sakho phambi komntu wonke
• 7. Odola iZibheno ezibini endaweni yokuPhambili
• 8. Nciphisa isantya uze uhlafune ngokucokisekileyo
• 9. Yiba nekomityi yekofu endaweni yeDessert
• 10. Kuphephe konke-Wena-Ngaba-Yitya Buffets
• 11. Cela ukwenza Ukutshintsha ngokusempilweni
• 12. Cela iisosi okanye unxibe ecaleni
• 13. Tsiba iBhasikithi yeSonka esenziwe ngaphambi kwesidlo
• 14. Odola isuphu okanye isaladi ukuba uyiqale
• 15.Yabelana noMnye umntu (okanye u-odole isahlulo esisiqingatha)
• 16. Kunqande iziselo ezinencasa eneswekile
• 17. Khetha iMilinganiselo emincinci yoTywala kunye neeXube zeCalorie ezisezantsi
• 18. Yiya kwii-Sauces eziSekwe ngeTumato ngaphezulu kweeCreamy
• 19. Bukela amaBango ezeMpilo
• 20. Cinga ngokutya kwakho konke

Ukutya ngaphandle kuyonwabisa kwaye kuyonwabisa.

Nangona kunjalo, izifundo ziye zadibanisa ukutya ngaphandle kokutya kakhulu kunye nokukhetha ukutya okungalunganga (,,,).

Eli nqaku lidwelise iingcebiso ezingama-20 ezikunceda ukuba utye usempilweni xa usitya ngaphandle.

Oku kuya kukunceda unamathele kwiinjongo zakho zempilo ngaphandle kokuncama ubomi bakho boluntu.

1. Funda iMenyu ngaphambi kokuba uhambe

Ukuba awuqhelananga nemenyu, yifunde ngaphambi kokuba ufike kwindawo yokutyela.

Kungenzeka ukuba wenze ukhetho olungenampilo xa ulambile okanye uphazamisekile (,).

Ukubona kunye nevumba lokutya kunokwenza ukunamathela kwisicwangciso kube nzima ngakumbi, ngakumbi ukuba ulambile ().

Ukukhetha ukutya kwakho ngaphambi kokuba ufike kwenza kube lula ukunqanda izigqibo onokuzisola ngazo kamva.

2. Yiba nokutya okulula okusempilweni ngaphambi kokuba ufike

Ukuba ulambile xa ufika kwindawo yokutyela, usenokuphela usitya kakhulu. Enye indlela yokuthintela oku kukutya i-snack esempilweni ngaphambi kokuba ufike apho.

Ikhalori esezantsi, ukutya okuneproteni ephezulu njengeyogathi kunokukwenza uzive ugcwele kwaye kuncede ukuthintela ukutya kakhulu (,,,).

3. Sela amanzi ngaphambi nangexesha lokutya kwakho

Amanzi lukhetho oluhle lokusela ngaphambi kunye nesidlo, ngakumbi ukuba usela endaweni yeswekile-iziselo ezinencasa.

Ukutshintsha iziselo ezineswekile ngamanzi kunokunceda ukunciphisa ukutya kwakho iikhalori kunye neswekile eyongeziweyo (,,,).

Olunye uphononongo lubonise ukuba abantu ekutyeni abasele i-500 ml (i-17 oz) yamanzi isiqingatha seyure ngaphambi kokutya batya iikhalori ezimbalwa kwaye baphulukana nobunzima obungama-44% kunabo bangakhange ().

4. Jonga ukuba kuphekwa njani kwaye kulungiswa njani ukutya

Indlela okuphekwe ngayo ukutya inokuba nefuthe elibonakalayo kwinani leekhalori ezikuyo.

Khangela ukutya okutshihliweyo, okrojiweyo, okosiweyo okanye oxhonyiweyo. Ngokubanzi, ezi ndlela zokupheka zilingana namafutha amancinci kwaye ngenxa yoko iikhalori ezimbalwa.

Ukutya okuchazwe kwimenyu njenge-pan-fried, fried, crispy, crunchy okanye sautéed zihlala zinamafutha amaninzi kunye neekhalori ezingaphezulu.

5. Zama ukutya isidlo sakho ngengqondo

Ukutya ngengqondo kuthetha ukwenza ukhetho olululo malunga nento oyityayo kunye nokunikela ingqalelo yakho epheleleyo kwinkqubo yokutya.

Thatha ixesha lokunuka amavumba kunye neencasa zesidlo sakho, kunye neengcinga kunye neemvakalelo ezivela ngelixa usitya ().

Ukutya ngengqondo kunxulunyaniswe nokukhetha ukutya okunempilo kwiivenkile zokutyela ().

Inokukunceda ukuphucula ukuzithiba kwakho kunye nokuthintela ukuba utye kakhulu ().

6. M-odola isidlo sakho phambi komntu wonke

Abanye abantu banokuba nefuthe kwizigqibo zethu ngaphandle kokubona.

Kwiimeko zentlalo, abantu bathambekele ekulingiseni ngokungazi, kwaye ukutya ngaphandle akukho ngaphandle.

Ukukhethwa kwemenyu yabantu kunye nokuziphatha kokutya kunokuba nefuthe kakhulu kukhetho lwabanye abantu etafileni (,,).

Ukuba uyatya neqela elinokuthi li-odole into engalinganiyo kwisicwangciso sakho sokutya esisempilweni, qiniseka ukuba uya-odola kuqala.

7. Odola iZibheno ezibini endaweni yokuPhambili

Uphononongo lubonisa ukuba abantu kunokwenzeka ukuba batye kakhulu xa benikwa iinxalenye ezinkulu (,,).

Ukuba uya kwindawo yokutyela apho uyazi ukuba izahlulo zinkulu, zama uku-odola izibheno ezibini endaweni yekhosi ephambili.

Oku kunokukunceda ugcwalise ngaphandle kokuya ngaphezulu kweekhalori.

8. Nciphisa isantya uze uhlafune ngokucokisekileyo

Ukuhlafuna ukutya kwakho ngokugqibeleleyo kunye nokutya kancinci kunokukunceda utye kancinci. Inokukwenza uzive ukhawuleze ngokukhawuleza (,,).

Xa usitya, zama ukubala inani elincinci lokuhlafuna ngomlomo ngamnye ukuze uyeke ukutya ngokukhawuleza.

Ukubeka iimpahla zakho phantsi phakathi komlomo ikwayindlela elungileyo yokucothisa kwaye unike imiqondiso yokuhlutha ixesha lokukhaba.

9. Yiba nekomityi yekofu endaweni yeDessert

Tsiba idessert kwaye u-odole ikofu endaweni yoko.

Kanye nokusika kakhulu iikhalori kunye neswekile eyongeziweyo, uya kufumana ezinye izibonelelo zempilo ezihambelana nekhofi.

10. Kuphephe konke-Wena-Ngaba-Yitya Buffets

Abantu badume kakubi ngokuqikelela ubungakanani besabelo ().

Ke xa ujongene nokubonelela ngokutya okungenasiphelo kwibhayethi, ukutya isixa esifanelekileyo kunokuba ngumceli mngeni.

Ukuba ubambekile kwi-buffet njengokhetho lwakho kuphela, ukusebenzisa ipleyiti encinci kunokukunceda utye kancinci (,).

Elinye iqhinga elisebenzayo kukusebenzisa ipleyiti enobungakanani obuqhelekileyo kwaye ugcwalise isiqingatha sayo ngesaladi okanye imifuno ().

11. Cela ukwenza Ukutshintsha ngokusempilweni

Uninzi lwabantu alutyi ngokwaneleyo imifuno (,, 35).

Imifuno ilungile, kuba ineekhalori ezimbalwa kakhulu, kodwa uninzi lwefayibha esempilweni kunye nezondlo ().

Umzekelo, i-broccoli kunye nesipinatshi zisezantsi kakhulu kwiikhalori, kodwa ziphezulu kwifayibha, ivithamin C kunye nazo zonke iintlobo zezixhobo zezityalo eziluncedo.

Ukonyusa ukutya kwemifuno kukwanxulunyaniswa nomngcipheko ophunguliweyo wezifo ezininzi kubandakanya umhlaza, ukutyeba nokudakumba (,,).

Xa u-odola ukutya kwakho, cela iserver ukuba itshintshe inxenye yesidlo sakho, ezinje ngeefry okanye iitapile, ngemifuno eyongezelelweyo okanye isaladi. Uyakukhulisa ukutya kwakho imifuno kwaye usike iikhalori zakho.

12. Cela iisosi okanye unxibe ecaleni

Iisosi kunye nokunxiba kungongeza amafutha amaninzi kunye neekhalori kwisitya, ke cela isosi yakho ecaleni.

Umzekelo, iipunipoli ezimbini zokunxiba isaladi ziya kongeza iikhalori ezili-140 kunye ne-16 gram yamafutha kwisidlo sakho.

Ukugcina ukwahlulwa kuya kwenza kube lula ukulawula isixa osityayo.

13. Tsiba iBhasikithi yeSonka esenziwe ngaphambi kwesidlo

Ukuba ujikela kwivenkile yokutyela ulambile, kulula ukuyitya kakhulu i-nibble oyinikwe ngaphambi kokutya kwakho.

Ukuba uhendeka ngokulula, thumela kwakhona.

14. Odola isuphu okanye isaladi ukuba uyiqale

Ukuba nesuphu okanye isaladi ngaphambi kwekhosi yakho ephambili kunokukunqanda ungatyi kakhulu (,,,).

Izifundo ezijonga iimpembelelo zokutya isuphu ngaphambi kokutya zibonise ukuba zinganciphisa inani lekhalori yakho nge-20% ().

Uhlobo lwesuphu aluzange lwenze mahluko, ke nayiphi na isuphu yosuku inokuba lukhetho olusempilweni ngokwenene.

15.Yabelana noMnye umntu (okanye u-odole isahlulo esisiqingatha)

Uphononongo lwabantu abaphulukene nobunzima ngempumelelo kwaye balugcina lubonisa ukuba bahlala babelana ngokutya okanye bayalela isiqingatha sesahlulo xa besitya ngaphandle ().

Yindlela elula yokunciphisa iikhalori kunye nokuthintela ukutya kakhulu.

Ukuba awunabani oza kwabelana naye, ungacela umlungiseleli ukuba asonge isiqingatha sokutya kwakho ukuze ugoduke nako.

16. Kunqande iziselo ezinencasa eneswekile

Uninzi lwethu luneswekile eninzi kwizidlo zethu, kwaye kunokuba kubi kakhulu kuthi (,).

Omnye umthombo weswekile esingayifuniyo sisiselo esinencasa eswekile (,,).

Ukusela iziselo ezineswekile kunxibelelene kakhulu nomngcipheko wokutyeba kakhulu kunye nohlobo lweswekile yesi-2 (,).

Ukuba ufuna ukwenza ukhetho oluselwayo olusempilweni ngelixa usitya ngaphandle, ncamathela emanzini okanye iti engenaswekile.

17. Khetha iMilinganiselo emincinci yoTywala kunye neeXube zeCalorie ezisezantsi

Ukusela utywala kunokongeza inani elikhulu leekhalori kwisidlo sakho.

Inani leekhalori kwisiselo esinxilisayo liyahluka ngokuxhomekeke kumandla otywala kunye nobungakanani besiselo.

Umzekelo, iglasi enkulu yewayini ebomvu, emalunga ne-1 indebe (250 ml) kunye ne-13% yotywala ngokwevolumu, inokongeza macalorie angama-280 kwisidlo sakho. Iyafana nebha yetshokholethi yeSnickers.

Ukuba ufuna ukonwabela isiselo, unganciphisa iikhalori ezongezelelweyo ngoku-odola amanyathelo amancinci, njengeglasi encinci yewayini.

Ukuba wenza iziselo ezixubileyo nemimoya efana ne-gin, ivodka okanye iwhiskey, zama ukuxuba umoya nesiselo sokutya endaweni yesiselo esenziwe siswekile okanye incindi yeziqhamo.

18. Yiya kwii-Sauces eziSekwe ngeTumato ngaphezulu kweeCreamy

Khetha i-tomato okanye imifuno esekwe kwimifuno ngaphezu kwe-creamy okanye i-cheese-based ones ukunceda ukusika iikhalori kunye namafutha kwisidlo sakho.

Baya kongeza imifuno esempilweni kwisidlo sakho.

19. Bukela amaBango ezeMpilo

Iilebhile zokutya zinokufumana indlela yazo kwiimenyu zokutyela. Usenokubona ukutya okuqaqanjiswe njenge “paleo,” “engenayo i-gluten” okanye “engenaswekile.”

Ezi iilebheli akuthethi ukuba ukhetho lusempilweni. Iiswekile kunye namafutha ongezelelweyo anokufihlwa koku kutya ukuze zingcamle ngcono.

Nkqu nezinto ezibizwa ngokuba “zezoshukela” kunye neelekese zisenokuqulatha iiswekile "zendalo". Ezi zisongezwa iswekile - ayizizo nje itafile yeswekile okanye isiraphu yengqolowa ephezulu yefructose esetyenziswa ngokwesiko kwiikeyiki neelekese.

Umzekelo, i-agave nectar ixhaphake ifumaneka kwizitya "ezisempilweni", kodwa ayinampilo njengeswekile eqhelekileyo, ukuba ayingaphezulu.

Ukuqiniseka, funda inkcazo yemenyu kakuhle. Iswekile ezongeziweyo zinokufihla kwiindawo ezininzi. Xa ungathandabuzeki, cela umncedisi wakho.

20. Cinga ngokutya kwakho konke

Kuya kubakho amaxesha apho ufuna ukutya okona kutya ukuthandayo ukonwaba kwaye ungakhathazeki malunga nokuba kusempilweni okanye akunjalo.

Ukuba bhetyebhetye malunga nokutya kunye nokukhetha ukutya kunxulunyaniswa nempilo engcono kunye nolawulo lobunzima (,).

Kuyanceda ukucinga ngendlela isidlo esingena ngayo ekutyeni kwakho ngokubanzi.

Ukuba ulandela iipateni zokutya okunempilo ixesha elininzi, qhubeka uziphathe. Ukuzonwabisa ngamanye amaxesha kunokuba kuhle emphefumlweni.