Iindlela ezili-9 zoNceda iGuy yakho itye ngokusempilweni

Umxholo

• Musa ukuyinika iLeyibhile
• Mbandakanye naye ekuthathweni kwezigqibo ezisempilweni
• Sneak Veggies kuyo yonke into
• Qonda ukuba Ukutya kwakhe okusempilweni akufuneki ukuba kujongeke njengokwakho
• Uncedo lokugxotha iintsomi zeSondlo
• Yenza ukutshintshana okungenasiphelo
• Gcina Iimbonakalo
• Myeke Apheke
• Gcina Ukutya Okungafunekiyo Endlwini
• Uphengululo lwe

Ukuba uyi-kale-and-quinoa uhlobo lwegal kunye nendoda ethanda inyama kunye neetapile, unokuba unqwenela ukuba ufumane imifuno embalwa kwisidlo sayo. Kwaye ngelixa ungenako ukwenza umyeni wakho (okanye umntu oza kutshata naye okanye umntu athandana naye) asele isipinatshi-spiked smoothies, ungamnceda anikezele ngenkolelo yokuba inyama iyimfuneko kwisidlo ngasinye. Isikhombisi esimnene sokuya kwicala elilungileyo ngezi ngcebiso zisuka kubafazi abaphucule ngempumelelo izidlo zabo ze-SOS konke okufunekayo. Ngubani owaziyo? Usenokuqalisa ukonwabela iresiphi yemifuno ngamanye amaxesha, nokuba akasoze ayeke ipitsa yenyama ezintlanu ngokupheleleyo.

Musa ukuyinika iLeyibhile

Ingcinga

Inokuba yi-paleo, i-carb ephantsi, okanye i-flexitarian, kodwa zama ukunqanda ukubhekisa kwimenyu omkhokelela kuyo ngegama. "Amadoda amaninzi awaluthandi utshintsho, ke ukuba unike igama kutshintsho ozama ukulwenza, aluhlali lukho," utshilo uNikki Roberti Miller, obhlohla kuNkskz. uhambo lomyeni wakhe lokuphila ngokusempilweni. Ngelixa uhlala epheka ukutya kwesitayile se-paleo, akababizi njalo, kwaye ngenxa yoko, ngekhe athi usekutyeni.

Mbandakanye naye ekuthathweni kwezigqibo ezisempilweni

Ingcinga

"Akukho mntu uthanda ukunyanzelwa ukuba enze nantoni na, ke thetha nendoda yakho malunga nokutya kwakho nokuba kutheni ukhathazekile okanye ufuna ukwenza utshintsho oluthile," ucebisa watsho uMiller. Umzekelo, uMiller ubonise umyeni wakhe i-documentary Amanqatha, abagulayo kunye nabaphantse bafa ukucacisa ukuba kutheni bedinga ukunyusa ukutya kwabo kweveggie-kwaye ngoku uyayithanda ijuicing. Nangakumbi: Mbuze ukuba ufuna isiqhamo esinjani kwivenkile yokutya. "Ukuba ucela ukutya okuthile okunempilo, amathuba okuba uya kukutya-ingakumbi ukuze angabi noxanduva lokuhamba kakubi," kusho uMiller.

Sneak Veggies kuyo yonke into

Ingcinga

"Enye yezidlo ezithandwa ngumfana wam endakha ndamenzela zona yimac kunye netshizi yam," utshilo uSerena Wolf, umpheki wobuqu obloga malunga neeresiphi zakhe ezisempilweni, ezilungele amadoda (ezibizwa ngokuba yiDude Diet) kwiDomesticate ME. "Into angayaziyo-ndade ndamxelela-kukuba bendisebenzisa icauliflower ecoliweyo kunye nobisi oluncinci ukuze ndibambe isosi yetshizi," utshilo uWolf. Ukongeza kokusika kakhulu amanqatha kunye neekhalori, i-cauliflower yongeza ifayibha, iivithamini B, i-antioxidants, kunye nezinye izondlo zokulwa nesifo kwisidlo esitshiziweyo-kwaye indoda yakho ayiyi kukwazi ukuyingcamla. (Fumana iresiphi apha.)

Ngokufanayo, uMiller uthanda ukongeza amakhowa acoliweyo ukuze adibanise inyama yenkomo ngaphandle kweekhalori ezongeziweyo kwiiresiphi ezifana ne-ziti ebhakiweyo okanye i-tacos, kwaye wongeza i-carrots eyongezelelweyo, isipinatshi, i-anyanisi kunye nepepper kwi-meatloaf. "Ukuba indoda yakho ikhetha ngokwenene, thenga iprosesa yokutya ukuze wenze ukuthungwa kube kuhle, akukho nto," kusho uMiller. "I-Smoothies (zama umxube wamaqunube, iibhanana, ubisi okanye iyogathi, kunye nekomityi yemifuno) kunye neekrisimesi zamaqanda okanye ii-omelets zikwayindlela entle yokongeza ngokutyibilikayo imifuno ekudleni kwakhe."

Qonda ukuba Ukutya kwakhe okusempilweni akufuneki ukuba kujongeke njengokwakho

Ingcinga

Ngokwasemzimbeni, indoda eqhelekileyo inako (kwaye kufuneka) itye ngaphezu kowasetyhini. Kwaye njengokuba ungafuni ukwahlula ipitsa naye ubusuku ngabunye, usenokungafuni ukuhlala kwiisaladi zevegan 24/7. Ukuba uzama ukutya ii-carbs ezimbalwa, umzekelo, yenza isaladi yenkukhu ye-fajita kunye nenkukhu, iipepile, itswele, kunye ne-lettuce ngokwakho, kwaye uyisongele kwiitortilla zengqolowa ngokufefa kwetshizi kuye, ucebisa uMiller. "Oku kubonakala kunomdla ngakumbi kuye, kuyazalisa ngakumbi, kwaye uyavuya ngokungatyi isaladi."

Uncedo lokugxotha iintsomi zeSondlo

Ingcinga

"Amadoda athambekele ekucingeni ukuba 'amafutha aphantsi' athetha 'impilo' okanye alinganise 'i-gluten-free' kunye 'nekhalori ephantsi,' ngoko kuye kwafuneka ndicacise kwisithandwa sam kunye nabathengi ukuba oku akunjalo ngokwenene-kwaye. hayi, awungekhe uyitye yonke ibhokisi yeicookies kuba zingenayo i-gluten, "utshilo uWolf. Enyanisweni, kunokuba yincasa kunye nekhalori ephantsi ukusebenzisa i-flavour encinci, i-fat-fat cheese okanye i-cream kunexabiso elikhulu lezinto eziphantsi kwamafutha, utsho. Ukuba awufuni ukudlala uMama ekhupha iicookies emlonyeni wakhe ngelixa ebhekisa kwileyibhile yesondlo, mbonise endaweni yokubetha idessert enempilo ngaphandle kokusebenzisa into entsha. Uyakwamkela ukubuyela kukutya okwenyani.

Uyathandabuza ukuba uya kuba nakho ukurabha umntu wakho ngokwaneleyo ukwenza umahluko? Ngokwenza i-swaps elula kunye nokunciphisa ukutya okucutshungulweyo, uWolf wafumanisa ukuba inkanuko yesithandwa sakhe seelekese kunye nokutya okunamafutha kunciphile. Uye wehla nasemzimbeni. Kodwa okona kubaluleke kakhulu, uye wafumana ingqondo yokuba ukutya "okunempilo" akukwazi ukungcamla into engakholelekiyo.

Yenza ukutshintshana okungenasiphelo

Ingcinga

“Andizange ndilindele ukuba umfana wam othanda inyama ebomvu aqalise ukutya itofu,” utsho uWolf. Endaweni yoko, wenza izinto ezilula endaweni yoko ukumnceda ukuba abuyele ekutyeni okutyebileyo. Ukuba umntu wakho uyayithanda isoseji, umzekelo, tshintsha ukusuka kwisoseji yenkukhu rhoqo. Ukutshintsha irayisi emdaka, itortillas zengqolowa epheleleyo, kunye nequinoa ipasta kubahlobo babo abamhlophe, kunye neyogathi yamaGrike kukrimu omuncu. Ingcuka ithembisa ukuba ayizukungcamla mahluko.

Yazi ukhetho lwencasa yendoda yakho kwaye usebenze nabo endaweni yokuchasene nabo. Isoka likaWolf lalithanda ukutya iibagels kunye nebhekoni, iqanda, kunye netshizi kusasa, kwaye wayesazi ukuba ismoothie ayizukuyisika. "Endaweni ndacacisa ukuba angazifumana njani zonke iincasa zesandwich kwasekuseni esempilweni, ifomelet-yongeza nje i-bacon ye-turkey, ufefe itshizi, kunye neminye imifuno. Okanye unokuphakamisa i-muffin yama-English ehlumayo ngomxube wokungxola abamhlophe beqanda kunye neqanda elinye eliqhelekileyo kunye nokufafazwa kwetshizi. "

Gcina Iimbonakalo

Ingcinga

“Amadoda abonakala kakhulu-yonke into kufuneka ibonakale ngathi yinto anokuyitya,” utshilo uWolf. "Umzekelo, xa kufikwa kwi-burritos okanye i-tacos, ingcinga yokungabinayo itshizi iyatshabalalisa kwisithandwa sam. Kodwa endaweni yokuyivusa, ndibeka itshizi encinci encibilikiweyo ngaphezulu, ehamba indlela ende, kwaye Ungaxeleli umahluko phakathi kwe-1/4 indebe kunye nekomityi enye."

Myeke Apheke

Ingcinga

Ngethamsanqa isixhobo esithandayo soluntu siyaziboleka ngokugqibeleleyo kubuchule bokulungiselela ukutya okunempilo. "Ndingumxhasi onjalo wokosa," utshilo uWolf. "Awufuni itoni yebhotolo okanye ioli ukupheka inyama okanye imifuno kwi-grill, kwaye yenza ukuba umfana wakho azive eyindoda ukupheka ukutya emlilweni." Ukongeza iincasa zokutya okuthuthuzelayo njenge-buffalo isosi kukutya okugayiweyo kubenza babenomtsalane ngakumbi-ngubani odinga itshizi eluhlaza okwesibhakabhaka xa amaphiko akho egalelwe ukulunga komsi?

Gcina Ukutya Okungafunekiyo Endlwini

Ingcinga

"Ngaphandle kwamehlo, ngaphandle kwengqondo" kulawula inyani, utshilo uMiller, ozama ukunqanda ukuzisa amashwamshwam asenziwayo ekhaya. "Ukuba ayikho endlwini, akayi kuyidla-nam andiyi kukudla." Okuchasene nayo kuyinyani: Ukuba ugcina iziqhamo ezintsha kwindawo ebonakalayo ekhitshini lakho, uya kuba nakho ukutya ibhanana okanye iapile xa efuna into eza kumhambisa. UMiller ukwapakisha ii-nibbles ezinempilo ezahlulwe ngaphambili njenge-pretzels, iialmonds, okanye ii-pistachios kwiingxowa zeplastiki ezinokuthi umyeni wakhe azibambe ukuze agcine i-munchies.

Uphengululo lwe